Weight Training Excercises – For Building Muscle And Burning Fat
When looking for muscle building and fat loss exercises Weight Training should definately be there on top of your list. There are dozens of weight training exercises done with barbell and dumbbells which are really effective to both of these goals.
Infact when building muscle is the primary goal training with weights will be the best thing to do, there simply isn’t nothing else that will build muscle in a more effective manner than heavy exercising with weights.
There is couple principles that you’ll need to understand in order to plan an effective muscle building and or fat losing regimen. And now let’s get to it…
This is absolutely crucial when training with weights! The idea behind weight training is to make your body stronger and more durable. The last thing you’ll want to do is injure yourself when training with weights. So using proper form and weight that you can handle is really really important.
When doing any movements that includes pulling or getting down to a squat position you have to have a neutral spine. The worst thing is to round your lower back since that can cause serious injury. Preventing lower back rounding you should always have your upper back tight when doing these movements. This is done by squeezing your shoulder blades together on your back.
When performing any pressing movements such as bench press and overhead press, keeping your upper back tight plays essential role also. The same squeezing of shoulder blades together applies here also.
Good and strong posture is everything when you want to ensure that you don’t end up injuring yourself while lifting! Training with pristine technique also gives you a wide range of health benefits!
Compound Exercises For Muscle Building & Fat Loss
Whether your goal is to build muscle or burn fat these are the movements you need to pay emphasize on. Heavy basic movements not only build the greatest amount of muscle but they also burn fat in the most efficient manner. This is because these movements require the large muscle groups of your body to do the work. And when done with correct technique they not only build muscle and burn fact, they strengthen your natural posture!
These exercises include any kind of squats, leg presses, deadlifts, bench presses, overhead presses, rows and chin-ups. As you can see all of these movements have one thing in common, they’re not isolation exercises such as bicep curls or tricep pushdowns which target a really specific muscles to do the work. These movements will basically use your whole body, upper body or lower body. By working with these movements your body has to use huge amount of energy which leads to efficient fat loss and muscle building!
Here is a list what these movements actually are:
- Barbell Back Squat
- Barbell Front Squat
- Leg Press
- Romanian Deadlift
- Stiff-Legged Deadlift
- Barbell Bent-Over Row
- Yates Rows
- One-Arm Dumbbell Row
- Pendlay Row
- Flat Barbell & Dumbbell Bench Press
- Incline Barbell & Dumbbell Bench Press
- Decline Barbell & Dumbbell Bench Press
- Barbell Overhead Press
- Dumbbell Overhead Press
- Barbell Push Press
Structure your routines upon these exercises and you’ll gain the most muscle you can and burn fat to the highest degree possible.
This is one of the most important principles or building muscle with weight training BUT it works for shedding of fat aswell.
Progressive overload simply means that you should aim for more reps or more weight over time. If you Squat with the same weight and same repetitions and same amount of sets you will not see growth of muscle BUT you definately will burn fat. Although if you’re training with progression and adding reps and weight to the bar you will burn fat even better! This is because you have to use even more energy to move the weight.
A rough example of progressive overload is if you’ve done 3 sets of 12 repetitions in squat the last week, this week you’ll add 2.5 – 5 pounds more to the bar and try to do the same 2 sets of 12 repetitions. At first you can progressive quite fast since you’re learning the moving patterns and the strength comes from your ability to recruite the muscles to work and fire your nervous system better, it’s not actual hypertrophy (the growth of the muscles) that gives you the increase in strength at these beginner stages.
Weight Training For Muscle Building VS. Fat Burning
So let’s look a bit into how the training differences between these two goals.
The truth is it shouldn’t be any different whichever goal you choose to go for!
The weight training regimen will stay the same no matter are you building muscle or burning fat. The thing which will be changed depending on the goal is your Calorie Intake.
Building Muscle – You will have to stay in a Calorie Surplus. This means eat more than you spend. This will ensure that your body has the fuel to actually build the muscle. You can have the best training program in the world but if you’re not giving your body what it needs you will sell yourself short. The efficient surplus is something between 10-20% over your maintenance calories. This range will ensure that you’re not slapping much of excess fat in the process.
Burning Fat – You will have to stay in Calorie Deficit. This means spending more than you eat. This will ensure that you’re in a constant fat burning mode. What happens here is that your body starts to use your fat as a fuel for any kind of activities since you won’t be getting enough from external sources (foods). And as you keep aiming for progression with the weight training or atleast try to maintain your strength, your body gets the signal to preserve the muscle mass and not use it as a fuel along with fat. This is why you do not want to alter your weight training regimen. The efficient deficit is 10-20% below your maintenance. This allows you to preserve most of the muscle mass and result in a gradual weight loss. If you start to drop too fast restricting too much calories you will hit a brick wall and it will be REALLY difficult to lose more weight after stalling.
Weight training is the best for building muscle. For burning fat it’s not essential but highly beneficial. Remember to structure your routines with heavy basic compound exercises listed in this article and you’ll be well on your way to building that lean muscle and shedding off excess fat.
Here is a bullet point list for reminding the important points in the article:
- Always use proper form when lifting weights
- Weight training is highly beneficial for building muscle and burning fat
- Train with compound movements (squats, deadlifts, bench pressess, over head pressess, rows, chin-ups)
- For building muscle eat in a Calorie Surplus
- For fat burning eat in a Calorie Deficit
- Focus on adding more reps or more weight in your weight training routine
Did you find this article helpful? I’d love to hear your opinions and suggestions in the comment section below. Drop me a line and I’ll get back to you!
Remember to train hard and train SMART!