Is resistance training really the best way to boost your metabolism for fat loss?
One of the most basic principles that many people overlook when trying to lose weight is simple: boosting your metabolic rate.
Your “normal” metabolism is better known as your Basal Metabolic Rate and it is the baseline of how your body metabolizes the food that you eat in order for it to be expended as energy.
This is also the natural rate at which your body burns calories throughout the day regardless of your activities.
By increasing your Basal Metabolic Rate (BMR for short) you will ultimately hold the key to weight loss success and the maintenance of that weight for as long as you like.
How Do You Boost BMR?
There are a few effective ways to boost your metabolism which include intense exercise routines, changes in dietary habits and effective supplementation.
These adjustments to your daily lifestyle can help your body to start burning more calories while you are at rest and even while sleeping at night.
So what’s the absolute fastest way to increase your metabolic rate for the most efficient and effective weight loss possible?
Well, that would be resistance training exercises.
Engaging in a regular high intensity resistance training program is simply the most underrated fat loss tool out there today.
In this article, we’re going to take a look at 5 reasons a high intensity weight training routine is one of the most effective ways to boost your metabolism for the ultimate fat burning advantage.
1. Creates a Healthy Calorie Balance
The key to the whole process is creating a caloric balance biased toward calories out versus calories in.
Consuming the same number of calories that you expend through your resting metabolic rate and your normal every day activity is considered your maintenance level.
At a maintenance level you will neither gain nor lose weight, remaining the same.
In order for your body to start burning fat for fuel, you must create a caloric deficit.
When you create this deficit, you will start to see the numbers go down on the scale and the inches disappear from your belly.
The trick to accomplishing this is by increasing your caloric expenditure while simultaneously decreasing your daily caloric intake, but also keeping it at a healthy level.
To avoid producing a negative effect, be sure not to lower your calories too much. This is why typical starvation diets that suggest keeping your calories below 900 per day just don’t work.
When you lower your calories that much, your body will to go into starvation mode and you will start to burn muscle tissue for fuel and while storing belly fat, which is not something you want.
2. Burns More Calories
Resistance training works so well for kicking up your metabolism for many reasons, one of which is the ability to increase your overall daily calorie burn.
Although there is conflicting arguments (as with anything in the fitness world) about the actual number of calories that a pound of muscle will help to burn off, any amount of extra muscle will automatically help your body to start expending more energy throughout the day.
And then there is the actual increase in number of calories that you are able to burn off in your weight training workouts.
Resistance training requires more energy than cardiovascular exercises like the elliptical and treadmill.
So an hour of training with free weights and machines will burn more calories than the treadmill will, any day.
Studies have shown that you also get the added benefit of higher levels of post exercise oxygen consumption (VO2) with weight training than with cardiovascular exercises.
3. Intensifies The Effects of Other Fat Loss Protocols
So why don’t more people follow this super simple metabolic boosting trick?
More than likely, because most people out there are looking for the easiest to burn fat without having to do any type of strenuous activity.
Others simply choose to perform the only types of physical activities that they consider “fun” appeal to them, such as spending time on cardio equipment instead of making progress with the free weights.
And then there are those individuals who would rather head out looking for the latest fad diet on the market that guarantees them instant results with no physical effort required.
And still there are others who search to all ends of the earth looking for the little magic pill that will help them to miraculously burn off the fat while they sleep.
But the reality is that when you start a resistance training exercise program and then combine that with any of the other means of losing weight, you will see some pretty amazing results.
4. Builds Confidence and Self Esteem
A challenging weight training program can help to build a strong inner self as well.
That’s beauty of the process.
A high intensity exercise program is not only going to help you look good on the outside, but will help you to feel better about yourself on the inside as well.
When you find yourself getting stronger and gaining more endurance through increases in weight and repetitions on your exercises, you feel a new sense of belief in yourself and your abilities.
5. Helps To Enhance Your Sex Life
Studies have proven another added benefit of resistance exercises in addition to the metabolic effect, which is in the way it can help to improve your sex life
High intensity exercise such as weight training, kettlebell training and interval training all help to build a strong heart and lung capacity, while at the same time help to increase your overall strength and muscular endurance.
When your body can utilize more oxygen, it will function more efficiently, giving you more endurance and stamina.
The end results is that your performance will be greatly enhanced
And everyone knows how a healthy sex life can work wonders for reducing your daily stress levels.
Without all of that stress, your body will not be releasing stress hormones like Cortisol, which makes you store fat.
How To Figure Out Your Target Heart Rate
So how do you increase your metabolic rate for the best possible weight loss?
The answer is through proper aerobic conditioning.
This is done through high intensity exercise like weight training that raises your heart rate to about 65% to 80% of your MHR (maximum heart rate).
To find out what your target heart rate should be just follow this formula:
Target Heart Rate Formula:
And there you have it, your goal heart rate that you need to maintain throughout your workout in order to raise your BMR for maximum weight loss effects.
What is the Best Routine to Follow?
There are a few different options that you have when it comes to the specific type of routine to use.
To target fat loss and the greatest amount of calorie burn in a workout, a circuit training program will work best.
Circuit training is when you perform a series of exercises, around 10, right in a row without any rest in between.
After going through all ten exercises, a short 60 second rest period is taken, before commencing the exercises again.
Circuits are usually performed at least three times through.
You can also perform super-sets or tri-sets.
If you are a beginner and are unfamiliar with these terms, a super-set is when you perform two exercises back-to-back without any rest in between.
Tri-sets are similar only you perform three exercises in succession without any rest.
Many people also find that alternating resistance training exercises with abdominal exercises back and forth for an entire workout works great too.
Try mixing it up and using several different techniques over time to keep yourself interested and to stay motivated.
The Key is to Get Going Now!
By starting a weight loss program that includes some form of resistance training, it won’t take very long before you start to see some awesome results.
But just as with anything that requires effort, the key is to be consistent and follow through.
And be aware that when your metabolism starts to rise, so will the intensity of your hunger.
This is where a powerful appetite suppressant can come in handy to help with your food cravings.
You can always try any of the weight loss supplements we recommend most or any other product that you feel is best for your needs.
Although supplements aren’t miracles, they can give you the extra added assistance you need to reach your potential.
Dale Janic is a fitness trainer, nutrition consultant and researcher & freelance writer in the health and fitness industry. Dale specializes in low-carb and ketogenic diets, weight loss nutrition and functional exercise programs for both bodybuilding and weight loss. Dale lives the healthy lifestyle that he preaches, being a workout fanatic, competitive Brazilian Jiu Jitsu practitioner, as well as an avid spokesperson for the numerous health benefits of low-carb and Ketogenic diets.