Weight Training for Weight Loss
Weight training for weight loss is one of my favorite methods to use when a person comes in that is overweight. The results when combined with the proper diet (Fat Furnace Diet) can be dramatic. Yes, you can lose weight by doing aerobic activity but you will not also receive the following benefits:
- increase in muscle mass
- improvement in posture
- injury prevention/rehabilitation
- increase bone density
- increase insulin sensitivity
- increase in growth hormone-anti aging
Growth hormone is a very important hormone not only for weight loss but also for it’s potent anti aging effects. So what we want to do is raise our GH naturally through the proper weight training program. Growth hormone starts to naturally decline after the age of 30 and it no coincidence that around this time we start to lose muscle mass at the rate of 1%/year.
When exercising for maximum GH output the primary goal is to raise blood lactate levels as high as possible. Once this happens, this signals the pituitary gland to signal the release of GH. This is what people call the “burn” or what is basically a lactic acid burn.
So how do we increase GH naturally? Well here are the basic parameters:
- the shorter the rest interval between sets the more GH is produced
- the higher the number of repetitions the more GH produced
- the higher number of sets the more GH produced
- the larger the muscle group the more GH produced
The workouts that combine all of these variables will cause a dramatic increase in GH. Be warned though these workouts are not easy, be prepared to be breathing heavy and sweating ALOT!
Interval training can be done: sprints, bike sprints, etc. This is when you work as hard as you can for anywhere from 20- 60 seconds then allow for recovery, then repeat. This should be done for 15-40 min no more than 3x/week.
Here is a sample weight training program that I would use for raising GH and thus weight loss:
Exercise Rest Interval Reps Sets
A1. Squat 60 12 3
A2. Incline Dumbell Press 60 15 3
B1. 1 Arm Dumbell Row 60 15 3
B2. Back Extension 60 15 3
C1. Step Up 60 20 3
C2. Calf Raise Standing 60 20 3
D1. Incline Dumbell Curl 60 15 3
D2. Flat Tricep Extension 60 15 3
