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TRAINING FOR FAT LOSS
We all know that exercise is crucial for improving fitness, increasing muscle size, loosing fat and for overall well-being. Contrary to conventional "wisdom", weight training is one of the best forms of exercise for weight loss. Often, when I suggest weight training to people (men and women) wanting to lose weight, they instantly reply "Oh no, I don’t want to get too big, Id rather do aerobics!" Many people still seem to think weight training is only for bodybuilders and rugby players. Don’t worry about getting "too big" - weight training will not give you gargantuan muscles overnight! Weight training will, however, help you increase the amount of lean muscle on your frame, giving you that attractive, lean, toned look which is desired by both the sexes.

Muscle cells are energy-producing entities, and consequently require caloric energy to function. Building new muscle increases your basal metabolic rate, meaning your body will require more calories just to maintain its vital functions. The welcome result is that your body will automatically burn more calories for energy, 24 hours a day, 7days a week! Resistance training is the best way to achieve this effect.

Most forms of aerobic exercise have little or no muscle-building effect, and too much cardio (brisk walk/jogging/skipping/swimming) can actually decrease muscle mass. Don’t get me wrong - cardio is great for improving your circulation and increasing your lung capacity, two very important components of fitness. I consider aerobic exercise, however, to be a supplementary activity to weight training, not the be-all-and-end-all of fat loss. For best results do both, and keep your sessions short - around 45 minutes to 1 hour. Weight training also helps to strengthen your bones and tendons, which is essential for helping to prevent injury as we age.

Among the weight training variations, I suggest circuit training for those who are just looking to burn off that chunk of fat. Those who are looking forward to build muscles along with fat loss, then you should keep up to normal weight training sessions.

Circuit Training:

The general idea of circuit training remains the same with free weights. The idea is to increase aerobic activity while still stimulating the muscles. This means that circuit training is not used for bulking up. Circuit training will help to maintain some strength and assist in weight loss. Circuit training will not help you to gain 10lbs of lean muscle. Circuit training is a great substitute for those who do not like doing aerobic exercises for fat loss. While it can never completely replace aerobic exercise, circuit training can have some of the same benefits.

Remember that the idea is to keep your heart rate up. This means constant movement. Therefore you need to consider all the equipment you will need for each set of the circuit before beginning. This will allow you to move quickly from one exercise to another.

The circuit-training workout is based on three days a week, as this may work better for those attempting to lose some fat. I suggest that you do aerobic exercise on off days or at the end of your workout if time permits. You should perform 10-15 minutes of warm-up aerobic activity. (Break a sweat) The workout is designed to move quickly through the exercises. No rest (or minimal 10 seconds) between sets. You will need to reduce the amount of weight you normally use, as your muscles will tire quickly. I suggest for the first week you attempt to get through by repeating the exercises twice. If that is too easy, then move to three times for each session and graduate to four times. If you are successful at meeting all the reps within four sets then it is time to "Up" your weight.

Aerobic exercises:

Aerobic exercises of any type are a beneficial addition to any weight loss and exercise program. There are many different types of aerobic such as general aerobics classes, step classes, taebo, etc. Neither of which can be said to be better than the other.

When deciding on which type of aerobic exercises are best for you keep in mind that for aerobics to be beneficial, an individual simply needs to elevate his/her heart-rate for an extended period of time (i.e. 30-60 minutes). This places the body in a temporary fat burning state where the body utilizes fat tissue as its main source of energy.

Also, since the definition of aerobics is any exercise, which temporarily increases respiration and heartbeat, this means that walking, jogging, rowing, swimming, bicycling, and stair climbing are all excellent forms of aerobic exercises. The key to doing aerobics is to choose any exercise or exercises that you can continue using for an extended period of time and weight loss (along with increased health and fitness) will surely follow.

Time: The best time for doing cardio aimed at fat loss is first thing in the morning on an empty stomach - this is when you burn the most fat. If you choose to do it at any other time, make sure that you have fasted atleast 4-6 hours before beginning your session, or do it immediately following your weight training workout (always after, never before weight training)

Pace: The pace should be moderate otherwise you would be working towards cardiovascular endurance, not fat loss.

Be Consistent: This can be the difference between success and failure. Just wanting to lose weight is not enough. You have to be willing to put up with the temporary inconvenience that comes along with fat loss dieting. However, if you really think about it, anything in life that is worth having will cause some inconvenience before you get it.

If its not a priority, then fine. Stop fooling yourself, and wasting your time. Stop whining about losing weight, and get on with your life.

But, if you really want it, then make it a priority in your life, and do it. There should be nothing standing between you and your goal. Until you reach your desired body, you should be living, breathing and eating fat loss.

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