To increase the likelihood of a successful outcome, choose a weight training or weight-loss program that incorporates cardiovascular exercise with strength and resistance training. Select programs that involve full-body, functional exercises that work the entire body as one unit rather than isolating individual muscle groups. According to the textbook "Exercise Physiology: Energy, Nutrition and Human Performance" by William D. McArdle and others, one of the most effective ways of losing weight is to perform these full-body workouts that strengthen the muscles while increasing your heart rate.
Metabolic Effect
Metabolic Effect is a type of weight loss and weight training workout system that is based around changing your body's metabolic response. ME is designed to change your body's fat-burning mechanism and response to diet and exercise. ME workouts are centered around the time you spend working and the time you spend resting. ME's philosophy is to encourage you to work fully to your body's highest level of exertion and then rest completely before beginning to work again. ME workouts focus on full-body movements that incorporate strength training using heavy dumbbells. ME uses short bursts of high-intensity exercise designed to turn on your body's fat-burning system, leading to weight loss.
TRX Suspension
TRX Suspension training is a system that builds muscle and burns fat through exercises that use your own body as resistance. TRX Suspension training is composed of two straps each attached to a handle for your hands or feet. The top of the straps are anchored into a post or the ceiling, and the straps are adjustable in height based on the types of exercises you are doing. TRX Suspension exercises are extremely effective in strengthening the core, as each exercise challenges you to stay balanced and stable as you move. TRX Suspension exercises involve you to place either one or both hands or feet into the handles, which causes you body to act as natural resistance against which you strengthen your muscles as you exercise.
CrossFit
Like Metabolic Effect, CrossFit is a training system that is designed to build muscle and burn fat. Most CrossFit exercises are for elite or advanced athletes, but are simple enough to be performed by anyone who is in relatively good health and can be adapted using lighter weights, according to crossfit.com. CrossFit.com notes that the program has been used at various intensities with elderly individuals and professional mixed martial artists. CrossFit exercises combine weight training with dumbbells, body-resistance exercises such as push-ups and pull-ups, and interval-based cardiovascular work such as jumping rope or plyometrics.
References
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch; 2006
- Metabolic Effect: The Science Behind ME
- CrossFit: What is CrossFit?
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