Gain Muscle, Lose Fat. Building your Body your Way!

By: Anthony Robbinson

Let's talk about the following types of weight bearing exercises and how they work.

1. Strength training
2. Mass Training
3. Fat Burning

#1 Strength Training. This type of training will boost your metabolism and help you to burn more calories. This will put on , not mass. You would need to have heavier weights and 3-5 sets of low reps (2-5).

#2 Mass Training. This training is for volume. With this exercise you want to do heavy weights with a larger amount of reps, high sets of 5+ This will put on .

#3 Fat Burning. To you have to go with a medium weight but produce higher reps with sets of somewhere between 3-5. During each exercise session, choose one move for each body part and do 15 repetitions. If you're just starting out, one set will be enough; as you improve, build to three sets. Weights should be heavy enough that you feel challenged during the last few repetitions. Make sure that you add weights as time goes on and you feel stronger. Once you get the routine down, you should be able to do one set of 15 repetitions for every part of the body in about 15 minutes. Don't belong to a gym or have weights, no worries - just grab a gallon bottle of liquid or something easy to hang on to.

Remember to warm up. Warming up gives the body a chance to deliver plenty of nutrient rich blood to areas about to be exercised, to actually warm the muscles and lubricate the joints.

As a general rule, each muscle that you train should be rested one to two days before being exercised further in order for the fatigued muscles to rebuild. "No pain, no gain." This statement is not only false, but can be dangerous. Your body will adapt to strength training, and will reduce in body soreness each time you workout.

Of course you should speak to your physician before starting any workout or strength training regimen.

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