Perfect Fat-Melting Training

Weightlifting in combination with running has a double effect, it gives body more strength and brings all the important muscle groups to burning fats. The truth is – running is strenghtening only moving part of the musculature while other muscles rest. The combination of weightlifting and jogging/running on the other hand takes care for the whole body musculature and also contributes much to the weight loss. It also tightens the skin and causes that every working muscle burns its fat like a small power plant – which produces power, but also uses a lot of energy. Kilogram (2 lbs) of muscle mass spends about 30 calories a day, which is much more than kilogram of fats, which uses only 5 calories a day pro kilogram (2 lbs).

Weightlifting – 2 x 20 minutes a week. Experts recommend one series training for beginners – that means 1 series with 12 repetitions. As a beginner you shouldn’t go to the burden border but rather start with milder training regime. 2 x 20 minutes a week are enough to see the progress after 4 weeks. After 3 months you can increase the intensity in order to make additional progress. The best way is to add another one or two series of repetitions.

If you would like to melt your fats even quicker, you should give further emphasis to your running and try to stay in the aerobic stage of training. This will assure that your metabolism is working on a full scale, while weightlifting causes formation of lactate which retards melting of fats. Weightlifting is suited to grow muscles, so you should give more stress to it, if your priority is building muscles. Important! – Your training has to be combined with relaxing for easier decomposition of lactate and quicker regeneration.

Good coordination prevents injuries. Jogging only lades certain muscles, so it’s important not to forget muscles which are not used. Therefore experts suggests exercising coordination and balance to strenghten this certain groups of muscles.