While your diet is probably the most important part of the formula for lean look, weight lifting also has a great role in getting that shredded physique. How you lift can have a huge impact on your physique. Last time we listed the 8 nutrition tips for a simply shredded physique and this time we are going to see some of the best training tips to get lean.
1. More reps
Similar to a cardio workout, higher reps training burns more calories than lower reps training during the workout. This was concluded also by the researchers of the college of Ewing in New Jersey at a 2007 meeting of the National Strength and Conditioning Association. However heavy training carries its own benefits, and for the best results you should combine both low rep and high rep training.
2. Heavy Weights
High reps maybe help you burn more calories while you work out, but training with heavy weights speeds up your metabolism and helps you burn more calories even 24 hours after your workout is done. The researchers at the Norwegian Sports university in Oslo, found out that training with heavy weights increases the post exercise oxygen consumption, which on the other hand refers to increased metabolism. As we mentioned before, it’s best that you build your workout around big and heavy movements in the range of 4-6 reps, and then add some supplemental exercise, performed with lighter weights and higher reps.
3. Free weights against machines
It’s been proven that training with free weights burns more calories than training with machines or cables. The explanation lies in the use of greater amount of stabilizer muscles used during the execution of big compound movements.
Lose fat with the diet that combines the principles of digestive health and intermittent fasting - Click here to find our more
Continues on page 2 >>