Muscle tissue uses up about three times as many calories as fat, even at rest. By adding 2 to 4 lbs. of muscle through weight training exercises, you can expect to burn about 100 extra calories per day, a boon to dieters. In addition, you'll burn calories during the training and lead a more active lifestyle. While any kind of resistance exercise to build lean muscle will help you lose weight, certain types of weight training might provide more effective results.
Periodization
Periodization weight training is a controlled, systematic program that varies between intense training and high-volume, low-intensity exercises. It also incorporates other forms of exercise regularly to allow muscle groups to effectively recover from stress that results in muscle build-up. Muscular endurance, strength and power are increased through measured breaks and consistent rotation of intensity. An important aspect of periodization routines is the insertion of recreational activities during the week to relieve muscle stress and to keep you psychologically interested in continuing with your workouts.
Continuation
You'll receive the biggest energy expenditure benefits and see the greatest muscle buildup that leads to weight loss in the first 8 to 16 weeks of a new strength training program, according to the American College of Sports Medicine. To continue seeing results, you must increase the intensity of the exercise. The best weight training programs gradually add weight and repetitions to your plan. You should plan to add small amounts of weight as each level becomes effortless. You'll know when you've reached peak caloric expenditures when you lift to fatigue. Once you no longer can become fatigued with a certain weight, you can add reps and additional weight.
Options
Depending on your budget and time constraints, the best weight training program for you might consist of body resistance exercises you perform at home, such as pushups and crunches. Small additions to your home gym such as free weights, resistance bands and ankle weights can round out your collection to provide you with an effective routine. If you prefer to join a gym, the most effective weight training machines to maintain a high level of energy expenditure are resistance pulley machines on which you can easily add weight and resistance.
Circuit Training
Unlike periodization, circuit training is designed to incorporate aerobic and strengthening routines in a single workout. By moving quickly between exercises, you build up your heart rate and respiration to burn significant amounts of calories. The routine is interspersed with body resistance exercises such as pushups and sit-ups to build core and upper-body muscles, combined with bouts on cardiovascular training equipment such as a treadmill or elliptical machine. According to Sports Fitness Advisor, circuit training is ideal for building endurance, flexibility and coordination while building strength and burning excess fat.
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