Strength training for fat burning and weight loss

How do strength exercises help to burn fat and lose weight?

Exercises can increase the number of certain protein structures so that they function as fat conveyors. Increased activity of the transporters helps to deliver fat to such a place in the cell where it is oxidized in a way similar to that of carnitine.

It is often said that neither fat nor too many calories are burned during exercise. Many people complain that despite hard work in the gym and heavy weights, they do not manage to shed unnecessary fat. They say that they follow a diet and lead an active lifestyle, and if the weight does not decrease, it does not decrease. Since a kilo of fat is about 3,500 calories, it seems that exercise is less important than reducing the amount of fat in meals. Even intensive training with aerobic elements will not be able to burn 3,500 calories.

It is also true that exercise helps to control body fat levels, especially when used in combination with reduced fat intake. This means that a well-chosen training programme in combination with a low-fat diet should give results. However, it is not said that weight will decrease from day to day. You can count on the effects only after a few weeks. The combination of training and diet optimally regulates metabolism, supporting fat burning. 

Most experts say that this effect occurs when you increase your metabolism after exercise. It is also true that replenishing missing energy reserves, such as glycogen in the muscles, is an energising activity and speeds up the metabolism a little. Even if so, most people are interested in weight loss.

Do regular exercises allow you to burn fat while resting?

For many weight loss enthusiasts, who so far have been limited to a strict diet, this would mean the end of sacrifices. They could lead a healthier lifestyle based on exercise and healthy food. Physiologists and exercise specialists regularly show that more muscles mean more fat burning during rest, for the simple reason that muscle is active tissue. However, new research indicates that there is another independent mechanism to increase fat burning after exercise.

Studies published in the prestigious "American Journal of Physiology" show that such fat burning is independent of energy, carbohydrates and fat balance. Moreover, it has nothing to do with cellular fat management or body composition. Scientists were not sure what mechanism is responsible for increased fat burning after exercise.

There is a theory that exercises can increase the number of certain protein structures functioning as fat transporting substances. Increased activity of transporters helps to deliver fat to a place in the cell where it is oxidized in a way similar to that of carnitine. Unlike carnitine, these special transporters are only activated for regular exercise.

The above text explains why exercise is the basis for effective fat burning and weight loss

Remember that body fat is burned both during and after exercise. Do not underestimate the advantages of a proper diet and varied training. Remember also that regular training is necessary to achieve results. Only during regular exercise can your body make the best use of its ability to spend energy, which is associated with burning fats.

Basic strength exercises

Chest 

BARBELL PRESS ON A STRAIGHT BENCH 

Lie with your back on the bench so that the barbell is above the top of your head. Lift the barbell from the racks. Slowly lower the barbell to your chest so that it touches your chest (not bounce). Then press the barbell.

The same exercise with a barbell held in a medium grip, which engages the triceps and the middle part of the pectoral muscles more. 

The same exercise with a barbell held in a very narrow grip, which engages the triceps even more. For comfort in performing this exercise it is advisable to have someone close by to assist you so that you don't have to worry if you can squeeze the barbell again.

BARBELL PRESS ON AN INCLINE BENCH 

Lie with your back facing forward on a bench with the backrest inclined at 45°. Hold the barbell with a wide grip on your chest. Press the weight until the arms are as straight as possible. Then lower the barbell back to the starting position. 

The same exercise with a barbell held in a narrow grip, which puts more strain on the triceps and shoulder muscles. 

DISTENSIONS 

Lie on a bench holding a barbell in each hand. Keep your arms straight, palms facing each other. In a wide arc, drop the dumbbells until they are just below bench level. Then, using the widest possible arc, lift the dumbbells back to the starting position.

BACKGROUND  

PULLING YOURSELF UP ON A BAR. 

Hanging from a bar. Hold the bar with your legs, arms and torso straight. Hold the bar with a medium grip. Pull yourself up by bending your head so that your neck touches the bar. 

• The same exercise with a wide grip.  
• Same exercise with a narrow grip. 
• Same exercise with tilting the head back so the chin is just above the bar. 
• Same as above but in an underhand grip. If you find that this exercise goes too easily for you, then perhaps apply additional weight with plates hung at hip height. 

In stride, perform a forward torso drop. Knees slightly bent, back straight. Hold the barbell in an underhand grip. Pull the barbell up so that it touches your upper abdomen. Keep your elbows close to your body. 

Hold the same exercise with the barbell held on an underhand grip. This exercise places a heavy load on the lower back. Avoid doing a back tuck, keep your knees slightly bent to cushion the movement and do not apply too much weight. 

STILL STRAIGHT 

Stand slightly apart on a base. Hold the barbell in a forward stance. Perform the deadlift by straightening your torso at the hip joint. 

Same exercise with the barbell held underhand. 

The same exercise with the barbell held with one hand on a pull-up bar and the other hand on a pull-up bar. Ensure that the spine is kept straight at all times, as the lumbar region is where most of the load is concentrated; weakening of the back muscles leads to spinal disorders. They stabilise the upright torso.

BARS  

LATERAL DUMBBELL RAISES. 

Stand slightly apart, holding the dumbbells down alongside your body. Raise the arms laterally up slightly higher than shoulder height. 

Same exercise but lift the dumbbells above your head.  

Same as above but hold the dumbbells at shoulder height for a moment.

DUMBBELL RAISES. 

Stand with your feet shoulder-width apart, holding the dumbbells with an overhand grip along your body. Perform alternate front dumbbell raises overhead.  

Do the same exercise but lift the arms at the same time. 

While lifting the arms, bend them slightly to the sides, which also engages the lateral shoulder muscles. 

Perform the same movement with the barbell held underhand, which engages the biceps muscles.

DUMBBELL RAISES TO THE SIDE IN A DROP 

In a forward torso drop, with a small stride and keeping your back straight, lift the dumbbells sideways to the horizontal and then lower to the starting position. Same exercise in a seated position - chest resting on the thighs. This position makes it more difficult to bend over, but does not allow you to use a trunk swing.

STANDING BARBELL PRESS FROM BEHIND THE HEAD. 

Stand slightly apart and hold the barbell behind your head. Without touching your head, press the barbell and then lower it to the starting position without touching your neck. Same exercise with the barbell held with a narrow grip.  Be careful to slow down when lowering the dumbbells. If you let the dumbbells fall, you will lose half the benefits of this exercise.

STANDING BARBELL PRESS IN FRONT OF THE HEAD. 

Stand slightly apart, holding the barbell a little wider than shoulder width apart. The barbell barely touches your shoulders and chest. Press the barbell over your head and then lower it in front of your chest. 

The same exercise, with the barbell held in a narrow grip, which develops especially the front shoulder muscles, triceps arms and upper quadriceps. When performing this exercise, it is important to avoid leaning backwards too far, as this can injure the lumbar spine.

BICEPS 

SHOULDER BEND WITH BARBELL  

Stand slightly apart, holding the barbell under your upper arm at shoulder width. Raise the barbell to your chest. Then lower the barbell. Keep your torso stationary during the movement. 

Perform the same exercise but with a narrow grip. 

Perform the same exercise but with a wide grip. 

Same exercise, but in the last phase of the movement lift the elbows upwards with maximum flexion. This allows a very strong contraction of the biceps and engages the anterior shoulder muscles.