•   
  •   

Health A Trainer Shares How to Burn Fat and Build Muscle — It's About Reps and Sets

19:31  09 august  2018
19:31  09 august  2018 Source:   popsugar.com.au

How Brianna Lost 45 Kilos in 1 Year and Still Ate 8 Times a Day

  How Brianna Lost 45 Kilos in 1 Year and Still Ate 8 Times a Day After gaining 31 kilos during her pregnancy, Brianna Bernard's goal was to lose the baby weight, but she ended up losing way more! Brianna gained 31 kilos with her pregnancy and told POPSUGAR, "My weight had escalated to 111 kilos.

When it comes to fitness, there are a ton of tools to help you achieve what you're looking for; you just have to find the ones that work best for you. As a personal trainer , I suggest you take the time to research fitness and nutrition programs to find the best fit, even if it seems mundane and difficult.

When it comes to fitness, there are a ton of tools to help you achieve what you’re looking for; you just have to find Here’ s a four-week strength- training plan for beginners to see how to program a month of workouts. Reps and Sets For Weight Loss. If you’re new to strength training , I suggest doing

a person sitting on a skateboard© Unsplash / Charlotte Karlsen

The old, but disturbing, saying "there's more than one way to skin a cat" (sorry for the gruesome image) applies to the relationship between fitness and weight loss. There is more than one way to work out to lose weight. It's easy to get caught up with what worked for your favourite fitness influencer, what you read online, and what you see people doing in the gym. But the true objective is to figure out what works for you, your body, and your weight-loss goals.

When it comes to fitness, there are a ton of tools to help you achieve what you're looking for; you just have to find the ones that work best for you.

A Trainer Answers Once and For All If Cycling Actually Burns Belly Fat

  A Trainer Answers Once and For All If Cycling Actually Burns Belly Fat On the quest to burn belly fat, you may have tried all the tricks of the trade: loading up on belly-fat-fighting foods and beverages, ditching processed junk, and incorporating core-strengthening exercises. Unfortunately, you can't exactly spot-target fat loss. You can lose body fat overall, and it's up to your genes to decide where this fat comes from. Luckily, cycling can help you burn fat.

How Many Reps and Sets to Do to Lose Fat . Do Heavier Weights Burn More Fat ? A Trainer Answers. Don't NOT Have a Plan. It ' s easy to go to the gym with the goal of losing weight but no real plan.

It might feel like paperwork, but this is how you will know what you need. You can mix up your strength sessions by doing a day of lighter weight and more reps (four sets of 15 squats with 10-pound dumbbells) or fewer reps and heavier weight (three sets of 10 squats with a 45-pound kettlebell).

As a personal trainer, I suggest you take the time to research fitness and nutrition programs to find the best fit, even if it seems mundane and difficult. Here's a four-week strength-training plan for beginners to see how to program a month of workouts.

Don't NOT Have a Plan

It's easy to go to the gym with the goal of losing weight but no real plan. In my opinion, that's one of the biggest mistakes you can make. It's great that you're getting in the gym, but without a plan, achieving your goals will be challenging. Instead, follow this simple structure when it comes to your strength programs if your goal is to lose weight and build lean muscle mass.

Reps and Sets For Weight Loss

If you're new to strength training, I suggest doing two to three strength sessions a week and gradually increasing the number of sessions you do as your body begins to adapt to the stimulus of lifting weights. Here's the breakdown:

Why your muscles look so pumped up after the gym (and why they shrink later)

  Why your muscles look so pumped up after the gym (and why they shrink later) 'The pump', explained

When looking at how to build muscle and lose fat from strictly a training standpoint, it requires manipulating two major variables: intensity and volume. Intensity refers to lifting more weight, and volume is increasing the number of sets and reps that you complete each training session.

The amount of sets and reps that you choose to do can ultimately influence gains that you make in areas Varying your rep range is not the only answer for how to build muscle mass faster. Failure is huge in building muscle . You have to work the muscle until it not only burns , but until you cannot

  • If you've never lifted before, start with three sets of 10 reps per exercise.
  • As you become comfortable with the movements, begin to increase this to three to four sets of 12 reps.
  • If you have experience lifting weights, complete anywhere between three to five sets of eight to 15 reps.

When to Lift More

First and foremost, I recommend mastering the technique before worrying about weight. Once you've got the form down, I suggest lifting with medium to heavy weight and recording your progress to determine if you need to increase your weight. It might feel like paperwork, but this is how you will know what you need. You can mix up your strength sessions by doing a day of lighter weight and more reps (four sets of 15 squats with 10-pound dumbbells) or fewer reps and heavier weight (three sets of 10 squats with a 45-pound kettlebell).

Avoid the Plateau

I know you're probably thinking, "Why isn't there one definitive set and rep scheme?" First, I've found this range of sets and reps successful when it comes to weight loss, and second, if you don't constantly change your rep and set scheme, you'll hit a plateau. So come with a plan, and make sure that plan mixes it up. Finally, I wouldn't be doing my job if I told you that all you had to do was four sets of 12 squats in order to lose weight — you need to work with your workout to find what is challenging you and your muscles right now.

How Many Calories Do I Need to Eat to Lose Weight? This Formula Breaks It Down

  How Many Calories Do I Need to Eat to Lose Weight? This Formula Breaks It Down If you feel like you've done everything to lose weight — keto, intermittent fasting, Whole30, fitness plans, counting macros — and still aren't seeing the scale budge, it's understandably frustrating. In reality, losing weight boils down to a simple science: burning more calories than you take in. This calories-in, calories-out calculation may seem simplistic, but it does get a little more complicated when you realise that not everyone's bodies burn calories the same.

The complete routine to burn fat and build muscle . But it ' s often said that building muscle and losing fat are mutually exclusive. To lose body fat you need to eat less and to add Seated dumbbell shoulder press Sets : 5 Reps : 12,10,8,8,6 Bentover lateral raises Sets : 4 Reps : 12,8,8,8 Front raise

Building muscle and losing fat simultaneously (or “body recomposition,” as it ’ s often called), isn’t beyond the power Who Can Burn Fat and Build Muscle Effectively and Who Can't. This is more important than maximizing cellular fatigue through high- rep sets , drop sets , giant sets , and so forth.

As I mentioned earlier, this rep and set formula is just a tool to kick-start your weight-loss journey. You're going to have to be consistent with your workouts and, most importantly, consistent with your nutrition in order to achieve the results you're after.

Pictures: 12 Fitness Tips You Should Know Before Even Breaking a Sweat

CUSTOM FIT: Whether you're a power lifter or have never worked out before, there are things to know before hitting the gym or doing a home routine that will make the most of the time there -- helping you stay fueled with energy, motivated to stick to the work, and less likely to hurt yourself. 12 Fitness Tips You Should Know Before Even Breaking a Sweat

How To Reduce Soreness After Working Out .
Whether it's a stiff back or aching knees, here are a few tips and suggestions to reduce delayed-onset muscle soreness after an intense workout.Here are a few suggestions to help your body deal with post-workout aches and stiffness:

—   Share news in the SOC. Networks

Topical videos:

This is interesting!