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      FITNESS TIPS FOR 6/15/2004                  

Weight Training for Fat Loss

It is a common misconception that if you're trying to lose weight,
you should start with aerobic workouts and lose the fat first
before adding weight training. Obviously, weight training is the
chief element in developing strength and muscle mass. We already
know that. What few people realize is that weight training can also
increase fat loss dramatically, although it occurs through an
"indirect effect." 

Weight training is anaerobic and therefore burns carbohydrates
(sugar). Cardiovascular exercises such as jogging, cycling, step
classes, or stairclimbing are aerobic and therefore burn fat. So it
seems logical to focus on aerobic training for fat loss. However,
something interesting happens "beneath the surface" when you lift
weights. Weight training increases your lean body mass - aerobic
training does not. Low calorie dieting and aerobic training without
weight lifting can make you lose muscle - in fact, it can actually
make you fatter!

If you lose lean body mass, your metabolism slows down, and this
makes it easier to gain fat. If you increase your lean body mass,
you increase your metabolic rate. And the faster your metabolism
is, the more fat you'll burn all day long - even while you're
sleeping! This explains why bodybuilders, who have extremely high
muscle to fat ratios, can stay lean year round without doing much
aerobic work. 

Losing body fat as quickly and efficiently as possible requires a
three-pronged approach. You must pay equal attention to nutrition,
aerobic training and weight training. All three ingredients are
essential. If you neglect any one of these components, it will
prevent you from reaching your goals, or at the very least it will
compromise your results. 

The most amazing thing about this fusion of weights, cardio and
nutrition is that the effects of the three parts brought together
are not linear, they are exponential! The synergy between them
complements each other and magnifies the results. The result is an
efficient metabolism and a lean, muscular body. Your metabolism is
enhanced through the thermic effects of nutrition, it is elevated
for several hours after every cardio session and it is also
increased with every ounce of lean body mass you add. 

In "The Seven Habits of Highly Effective People" Author Steven
Covey wrote, "Synergy means that 1 + 1 may equal 8, 16, or even
1600. Synergy is everywhere in nature. If you plant two plants
close together the roots commingle and improve the quality of the
soil so that both plants will grow better than if they were
separated. If you put two pieces of wood together they will hold
much more than the total of the weight held by each separately. The
whole is greater than the sum of its parts." 

The best you can hope for from diet and aerobics alone is to become
a "skinny fat person." You may lose weight from diet and aerobics,
but much of it will be muscle, your fat to muscle ratio will
plummet and you will take on a "soft" appearance. It is not
uncommon for a woman 5 feet 4 inches tall to weigh 125 pounds and
yet have 25-30% body fat. According to the Metropolitan Life height
and weight tables, 125 pounds is ideal for a medium-framed 5 4"
female, but 25-30% body fat is extremely poor for anyone! 

Without the weight training, you will never optimize your muscle to
fat ratio and you will always struggle to keep fat off permanently.
If you have extremely limited time, and your main priority is to
lose fat, then you should do a brief weight training program and
spend the majority of your time concentrating on cardiovascular
exercise. But never neglect the weights completely - always do
both, and if possible, devote an equal amount of time to each.
Last, but not least, don't forget that weight training, not
cardiovascular training, is what shapes and sculpts your muscles.
Simply put, lifting weights makes you look better! If you want a
lean, hard, fat-free body, then get out of the aerobics studio, get
off that bike or treadmill, and pick up some barbells and
dumbbells! Lifting weights isn't just for "muscle-heads" anymore.

This article was provided courtesy of Tom Venuto. Tom is a lifetime
natural bodybuilder, personal trainer, gym owner, freelance writer
and author of "Burn the Fat, Feed The Muscle" (BFFM): Fat Burning
Secrets of the World's Best Bodybuilders and Fitness Models. 

For more information on how Tom's fat-burning system can help you
lose fat quickly and easily... even if you've tried everything and
the flab doesn't seem to budge... then visit and find out
how to get rid of that excess weight for good: 
Click Here to Burn the Fat, Feed The Muscle

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Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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