Why You Should Lift Heavy When Trying To Lose Fat

This post is about the best way to lift weights when trying to lose fat

When it comes to fat loss, the most important thing is your diet. If you have a terrible diet you’re not going to lose much fat unless you have amazing genetics. Another thing that comes to people’s minds when trying to lose fat is cardio. Cardio definitely has its place in a fat loss program but people often neglect weightlifting.

Weightlifting can be your best friend when you’re trying to burn fat. The key is doing it correctly. I believe doing heavy ( 80-95% of 1 rep max) compound lifts helps a lot with fat loss. Personally, I’ve looked my best when I focused on lifting heavy. I think it’s because lifting heavy activates a ton of muscle fibers.

Logically it makes sense to lift in a way that makes your muscles work harder when trying to burn fat. I never understood why some think doing high repetitions is the way to go. My opinion that heavy lifting is the best approach comes from the same train of thought that sprints are better than jogging for fat loss. Intensity wins when it comes to transforming your body.

Alternative To Heavy Lifting: Outside of lifting heavy, the best way to lift when trying to lose fat is explosively. Explosive movements force your muscles to work hard. Your body is also forced to activate many muscle fibers in order to move explosively.

Training like this is the reason I’ve been able to stay lean for the longest time. In addition to boosting fat loss, who doesn’t want to be strong and explosive? Lifting like this solves the problem for those who want to lose fat while keeping or gaining muscle.

Get Strong With Farmers Walks!

As I’m on my journey to get stronger and improve my overall fitness, I’ve improved my squats and deadlifts tremendously over the past year. One exercise I give a lot of credit to is the Farmers Walk exercise. I’m speaking from personal experience but I’m confident you’ll see improvements in those lifts if you start to incorporate Farmers Walks to your routine.The Farmers Walk is part of the weighted carries movement group. Done primarily in Strongman Competitions, anyone can benefit from this move.

There are countless benefits to doing the Farmers Walk. It builds great core strength because you have to stabilize the weight you’re holding on both sides. Your grip will improve sue to holding heavy weights for long durations. You do have to hold the weight tightly or else it’ll drop. Your legs get a good workout since you’re using your legs to walk. Your traps, lats, and others will be worked as well. This is a great total body exercise. The only training days I wouldn’t reccomend doing them are days you do heavy grip work, like deadlift days.

You can use Farmers Walks for any goal you want. You just have to adjust the weight, distance, and rest period for your specific goals. When focusing on strength, go heavier for a shorter distance, with long rest periods. For a cardio focus, go lighter, walk for a long duration, and have a short rest period. Hypertrophy would be medium weight with middle to long distance, and short rest periods. If you’re feeling ambitious, go heavy and walk a long distance.

Another way to utilize the farmers walk is to hold a dumbbell on only one side of your body. This move is called the suitcase carry. This move builds serious core strength because your core is walking hard to prevent you from tilting on one side. The heavier you go, the more engaged your core will be. I’ve been doing this move for the past couple of weeks and notice a difference in my core strength.

 

Deadlift Are Good For The Soul

If I had to pick one exercise that’ll make you feel awesome, it’d be some heavy deadlifts. I say heavy because deadlifts are meant to be done in low rep ranges (3-6) reps. I’m not including Olympic lifts because they’re more difficult to teach and learn. I don’t know about you but I feel so powerful when picking up heavy weight from the ground with such explosive ferocity.The deadlift is the best exercise for total body strength. It engages every muscle from head to toe, with emphasis on the lower back, glutes, and hamstrings. I’ve heard people say that deadlifts are bad for your back. The truth is using bad form on deadlifts or any other exercise is bad for you. From my personal experience, proper deadlifting has helped me fix back issues caused by weight lifting with bad form.

The dealift is an exercise with real world application. Not only does it make you strong from head to toe, it also helps with sports performance. Due to the emphasis on powerful hip movement, the deadlift can help an athlete improve their sprint speed and vertical jump. The deadlift also teaches you how to properly lift things from the ground, assuming you’re using correct form. This will come in handy when you’re helping a friend move their furniture.

Like any other exercise, it’s important to have good form when deadlifting. Deadlifting is a hinging movement. When deadlifting, it’s important to have the barbell touching your shins on the bottom position. Slightly arch your back and keep a neutral spine. Before you lift the weight, remove some slack from the barbell by slightly pulling it. Also, squeeze the barbell as hard as you can and brace your abs. Focus on pulling the weight with as much force as possible. It’s important to commit to the lift, meaning you have top pull the weight once you get to the bottom position.

Photo credit: ResoluteSupportMedia via Visualhunt / CC BY

Photo credit: <a href=”https://www.flickr.com/photos/isafmedia/6940701913/”>ResoluteSupportMedia</a&gt; via <a href=”https://visualhunt.com/re/b22a01″>Visualhunt</a&gt; / <a href=”http://creativecommons.org/licenses/by/2.0/”&gt; CC BY</a>

 

Strength And Hypertrophy

This article is about the importance of improving your strength.

When it comes to weight lifting there’s two primary approaches, strength and hypertrophy. Everyone has their preference and mine is strength. The feeling I get when I’m moving something heavy is exhilarating. Another thing I love about strength training is I don’t gain excess mass from it. Yeah you’ll gain some mass when focusing on strength but strength is primarily influenced by the nervous system.

If you love training at high intensity levels then strength training is for you. If you want to be able to lift heavy ass weight while staying lean then strength training is for you. Don’t be fooled by the large powerlifters and strongmen you see. Their size is primarily due to their large calorie intakes. There’s different powerlifting weight classes so it’s definitely possible to be tremendously strong and lean at the same time. I know of people that weigh 180 pounds that can deadlift over 600 pounds. Since strength is a function of the nervous system, they got so strong due to body adaptation.

I don’t consider myself to be a powerlifter but I am interested in improving my overall physical performance, in life and sports. My current goal is to improve my relative strength, which is my strength to weight ratio. Lifting heavy helps me do that.

The key to get stronger is to do compound lifts at 80-95 % of your 1RM for 3-5 reps. Make sure to rest for 2-3 minutes in between sets. Due to the stress it puts on your nervous system, I wouldn’t recommend strength training on consecutive days. I also don’t recommend lifting heavy more than 3 times in a given week. I currently lift heavy twice a week so I can still have energy for other parts of my life.

So if you want to be a better athlete LIFT HEAVY. If you want to feel like a total badass LIFT HEAVY. If you want to increase your testosterone LIFT HEAVY. Just LIFT HEAVY.  Hell, if you want to improve your muscle building potential, LIFT HEAVY. Who do you think has more growth potential, someone who deadlifts 400 or someone who deadlifts 225? As I work toward reaching my physical potential, I believe strength training will be a valuable asset for me.

Disclaimer: Choose weights in which you can get quality reps with good form.

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