The 10 Rules of Weight Training for Fat Loss

     When you want to achieve fat loss, weight training is the best form of training you can do. It provides more benefits than any other training modality relative to the amount of time you put into it. Here are the 10 Rules of Weight Training you need to know to lose fat fast.

1. Perform your reps with perfect technique

Weight training, although very beneficial, can be a dangerous activity. Ensure you learn the correct technique for each exercise you will be performing in your program and for the best results work with a trainer who can help you refine your technique.

2. Incomplete rest periods

Try to minimize rest as much as possible when training for fat loss. 30-45 seconds is the ideal amount of time for a rest period as it will allow for incomplete recovery which will lead to better results.

3. Use a long time under tension

Time under tension is how long each repetition lasts for. The longer the time under tension the exercise is, generally the more effective it is for fat loss. Try to control the eccentric or lowering portion of each exercise for 3 to 4 seconds for the best possible results.

4. Full body workouts

In training for fat loss with weights, body part split routines do not have a place. Full body workouts are going to be more effective for this goal as they will create a higher metabolic challenge, create more systemic fatigue and be a better investment of time.

5. Always strive for progression

Each and every time you go to the gym you should get better. Here are some ways you can progress:

- More weight on the bar

- Less rest between sets

- More repetitions per set

- More sets per workout

- More workouts per week

Try any of these and you will succeed.

6. Alternate upper body and lower body lifts

Always place an upper body lift next to a lower body lift in a fat loss program. This is very challenging on the cardiovascular system as the body needs to alternate blood flow. Be careful not to pair exercises where the grip is the limiting factor. An example of this is chin ups and dead lifts.

7. Always try to use compound movements

In fat loss training there is no room for isolation exercises. They may be used if there is an imbalance that needs addressing, but in general stick to lifts that involve 2 or more joints, like squats and dead lifts.

8. Change your program every 4-6 weeks

Your body is a highly adaptive organism and variety must be there to prevent adaptation. The trick is not to change too often as you will not be able to progress.

9. Keep your workouts under 60 minutes

If you are training for fat loss correctly, you will not be able to train for over 60 minutes!

10. Train at least 4 days a week

The most successful trainee's go the gym at least 4 times a week. Consistency trumps intensity with fat loss.

If you follow these rules of weight training for fat loss, you will undoubtedly be successful in your goal. Good luck!

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