Train Weights For Incredible Fat Loss

In this article I'm going to tell you the best weight training exercises for leaning up. What's more, I'm going to teach you how to achieve your weight loss goals with as little as two 20-30 minute weight sessions per week.

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Don't believe it can be done? I've never been in better shape since I started training this way - and nor have my clients. I'm not only leaner, but I'm stronger, fitter and faster. That's how good this little-known method is!

Regular gym-goers will know that there are many approaches to weight training, and that lifting weights will increase your metabolism. While it's true that any sort of weight training can increase lean muscle mass, and help you to burn fat, it's not true that everyone who trains with weights achieves these outcomes.

This is because traditional approaches to weight training, such as machine-based weights, a few free weights, Pump classes, or split-body programs tend to be performed with too much rest, at a low intensity, and often focus on 'single-joint' or isolated movements. While this is okay for muscle-by-muscle strength work, and for toning, it is not really comprehensive or demanding enough to make a significant difference to your waistline. Add to this the fact that most people who train weights this way tend to be 'social trainers' who reward their barely sweating effort with a big sugary juice or protein shake, and you'll often find that people even put on weight when training this way.

Want to really earn your post-workout fix - and know that your workout will keep you burning fat for at least 48 hours afterwards?

If that sounds good, it's time for some multi-joint circuit style training. Don't get this confused with a circuit class in the gym. This is about big movements that literally BLAST every muscle fibre in your body almost simultaneously, at the same time stimulating both your anaerobic and aerobic cardiovascular systems for maximum fitness and fat loss potential. What's more, if you truly put your all in, you don't need more than 30-minutes.

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In fact, I'd go so far as to say that going for longer than 30 minutes would actually be counter-productive to weight loss! This is because you'll be burning up muscle and liver glycogen (ready energy) stores at such a rapid rate that you could force your body into eating muscle for energy.

Instead, by focusing on quality of movement, and actually 'working out' during every minute of your session, you'll ensure that your metabolic rate climbs at a rate so rapid that you'll be looking and feeling leaner in no time!

Here are some of my favorite multi-joint exercises. I've focused on exercises that can be easily found in any strength training book or online. Partly so you can look them up readily if you haven't heard of them, and partly because some of this stuff is just too crazy to explain in an article.

Top 10 Multi-Joint Fat-Burning Exercises (in no particular order):

1. Deadlifts
2. Front Squats
3. Alternate Lateral Barbell Lunges
4. Cable wood chops (heavy)
5. Dumbbell Chest Press lying on an Exercise Ball
6. Kneeling Lat Pulldowns
7. Supine Pull-ups under a bar in the squat rack
8. Barbell snatch
9. Barbell Clean and Press or (simpler) Barbell Squat and Press
10. Weighted walking lunges (killer!) - I like to hold dumbbell's on my shoulder's

If you think about how these movements work, you'll realise the basic rule is that they involve multiple muscles working through more than one joint in your body (duh - I guess that's why they're called multi-joint). If you're an avid weight trainer, you've no doubt performed some or all of these very exercises.

But have you ever done three or four or five of them in a row - at your normal load, and with no rest? This is the difference between a weights workout, and a weights workout that is also a fat burning session to knock your socks off.

The basic formula is to pick between three and five multi-joint exercises, set up your equipment so you don't have to run from one end of the gym to another (especially in peak time), and then perform them all in a row with no rest. I usually go for 8-12 reps of each. If you really must, take 60-90 seconds rest after the last exercise, and then repeat. Do this 3-5 times, but remember - don't go for longer than 30 minutes. As your fitness improves, you'll be able to cut down or eliminate the rest between rounds.

Believe me - you do this stuff with some decent weight, and you'll be in pain. In a good way :. If you're not pouring sweat and just about ready to collapse by the end, cut the rest time or add more weight.

Want to make it twice as hard, and doubly effective? Buddy up, or even grab a couple of friends, and turn it into a bit of a competition. Hey - who knows, you might end up getting enough people together to start a regular group.

If you're hitting the gym in the next day or two, I want you to make a promise to yourself to give this a go. And don't be afraid to be creative with your own exercise ideas - this is all about mixing it up.

Off you go then - time to get lean!

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