Lift Weights to Lose Fat

Program Description
Perhaps the best way to banish unwanted fat, permanently, is to replace it with muscle. While you can’t literally “turn fat into muscle,” or vice versa, you can develop the muscle you have, which in turn will accelerate your fat loss. It boils down to this: muscle tissue burns energy, while fat tissue stores energy. With these tips, you will burn fat while you’re exercising and while you’re not.

Actions
1. To burn fat, train at 20 repetitions and above per set. The key is to train intensely.

2. Keep your resting time between sets to a minimum and keep your pulse between 65 and 75 percent of your maximum heart rate.

3. Don’t get upset if the scale says you’ve maintained or even gained weight. Muscle is heavier than fat, so this is normal.

4. Supplement your resistance workouts with aerobic conditioning such as bicycling, jogging, or rowing.

5. Be sure to eat an adequate amount of lean protein at mealtimes.

6. Most people should aim for three to five weight workouts per week, for less than an hour each.