Id like to take a second to talk about one of my favorite workout myths to dispel: that lifting weights will make you bulky.
Its a legitimate concern because, yes, initially your clothes may fit a bit tighter when you first start weight training. A fat reducing overview can help you build a clear describe of what you need to focus on to complete your fat loss objective if you're a beginner; or serve as a reminder for those who are at an intermediate or more enhance stage of their weightloss program. Following are seven steps that can serve as instructions for your special weight loss system. The first thing that one must understand is that losing weight and losing fat is not the same thing. Many weight loss programs have tricked people into wondering that it is the same, but most diets and weight loss plans only work by causing a person's body to eliminate more muscle tissue and water than actual body fat, more help please visit The Fat Loss Factor. But before you throw in the towel and commit yourself to a lifetime on the elliptical machine, consider the fact that its much easier to build muscle than to melt fat.
Stop, and really think about that: Its easier to build muscle than to melt fat.
What does that mean? Well, realistically there will be an initial transition phase that leaves you feeling slightly bulkier. As your muscles grow under that pesky layer of fat, you could appear larger that is, until your fat-burning abilities kick into high gear, which will help you get leaner in the long run.
The trick is to stick with the weights past that plateau. Not only do muscle-building activities burn calories, but they also create caloric expenditure long after your workout ends. And bodies with more muscle tissue burn more calories both at rest and during exercise that, and its also worth noting that five pounds of muscle is a lot more compact than the same five pounds worth of fat.
So now that weve cleared that up girls, get your guns! And check out this not-so-secret program that'll simultaneously pump you up and slim you down: Les Mills Pump.
Based on the extremely popular BodyPump weight-based fitness program from New Zealand (which, believe it or not, has been around for 20-plus years and is the No. 1 group fitness class taken at gyms worldwide!), our beloved Beachbody is now offering the Les Mills Pump program, which has been adapted for the at-home user.
In a nutshell, Les Mills Pump is a barbell-themed workout based on The Rep Effect principle, which involves using a light amount of weight while performing a high number of reps. And by high number, I mean literally hundreds of reps per class in an effort to push your body to shed fat while building long, lean muscles.
Beachbodys 90-day program consists of three training days per week, along with some additional abdominal work and stretching on the off days, which believe me youll need after pumping some serious iron.
Heres the lowdown in the workouts themselves:
- Les Mills Pump Basics Learn proper form to prevent injury
- Pump Challenge Fundamental resistance exercises
- Pump and Burn Compound moves that work several muscles at once
- Les Mills Pump and Shred Build endurance with The Rep Effect
- Les Mills Pump Revolution Raise your heart rate with fast tempos and powerful moves
- Pump Extreme High intensity, targeted muscle training
- Les Mills Flow Stretches to increase flexibility and decrease soreness
- Hard Core Abs Carve out your core and define your back
Im about a month in, and enjoying the program immensely. Not only are the instructors upbeat and knowledgeable, but their fun accents (New Zealand, Sweden, etc.) make them easy on the ears. Each workout is divided into tracks with motivating music, and the repetitive sets make routines easy to follow. Exercises are basic and friendly for all levels squats, overhead presses, deadlifts plus you can customize your weight to increase the challenge.
At the end of each session, I feel like Im getting a thorough total body workout. Factor in fast tracks and the sheer amount of reps, and my heart rate stays steadily elevated throughout, making it the perfect program for multitaskers who like to burn extra calories while building muscle.
Stay tuned for my post-program recap, and for more information, visit Beachbody.com.
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