Lifting weights is the only sure way to lose the fat, but this approach has been used for years by many people. To lose fat, you must eat a healthy diet and get regular exercise. When you lift weights, the muscles burn up more calories than they do during normal daily activities. This can help you lose fat, but you must also be careful not to damage your joints. If you do not follow the correct precautions you could suffer from serious injuries.
One of the most important factors in losing weight is by reducing your resting energy (ER). Your resting energy (ER) is the amount of calories your body needs before you go to sleep. Muscle mass, especially the ones in your legs and arms, require more calories to gain than those in your abdomen or torso. So if you do not consume enough calories while you are resting, you will not be able to build up your muscle mass and you will not lose fat. You can calculate your RMR, your resting energy requirements, by dividing your total estimated body fat by your estimated RMR.
Another common myth is that lifting weights will make you stronger. Studies have shown that in order to get strong, your muscles need to have the same amount of working energy as your body. But since there is no way for a person to 'increase his strength', this myth cannot be true.
Afterburn effects: A very popular myth is that lifting heavy weights will result in an afterburn effect. In order to explain afterburn, the metabolism burns up some calories when the body goes through a strenuous activity such as exercising. But this process only occurs during a short period of time and does not last long. Your afterburn will disappear once you stop lifting weights, so you won't be able to lose weight after doing a rigorous session of exercises.
Myth: Lifting weights will help you add size. When you lift heavy weights, your body is forced to use more energy and you will end up with a bigger frame. But this is the opposite of what actually happens. By adding weight to your exercises, you are actually decreasing the amount of calories you consume, which will decrease your body's ability to burn fat and increase its ability to burn muscle.
Fact: Lifting weights does not make you gain weight! There is a common misconception among people who think that they can lose weight by lifting weights. They think that in order to become big, they must consume large quantities of food (calories) just to maintain their current size. This is incorrect; the key to gaining weight is an active lifestyle.
Myth: To reduce afterburn, you must do cardio workouts. If you want to reduce afterburn and stay in shape, you should not do any type of weight lifting training program. A good way to stay trim while training is to train regularly, but not too hard. Exercises that require the use of large muscles, such as squats, don't burn calories and only increase your body's resting metabolism. The biggest mistake people make is to overtrain. Overtraining will actually do more harm to your chances of becoming buff than good.
Fact: Lifting weights doesn't increase your muscle mass. The purpose of any exercise is to cause the body to use energy to do the exercise. Most bodyweight exercises, including strength work, don't increase your muscle size or muscle strength. You can increase your muscle size by performing exercises with heavier weights and performing more reps. Also, lifting heavier weights usually increases your resting metabolism, which causes you to burn more calories throughout the day.
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