It sounds counter-intuitive, but bodybuilders have known for decades that one of the best ways a 2-day diet to burn off unwanted body fat is by gaining muscle.
The reason for this is that muscle tissue is more metabolically active than fat tissue, so adding muscle will actually boost metabolism around the clock, whereas aerobic exercise will only elevate the metabolism for a limited time during and after the exercise session.
This additional muscle mass will allow the athlete to burn more calories than before without an increase in activities. In other words, the subject’s larger muscles are burning up more calories, even though the subject is not performing any additional exercise.
A favorite among bodybuilders, powerlifters and other strength athletes, the barbell squat is a classic exercise that has been used for decades to improve lower-body strength and improve athletic performance. Because several large muscle groups are involved in this exercise, very heavy weights can be used.
Many beginners will make the mistake of leaning too far forward while descending into the squatting position, which places the lifter’s knees in a potentially dangerous position. Keeping the head up and the back straight will help to keep excessive pressure off of the knees.
Another favorite exercise among strength athletes is the deadlift. Simply bending down and lifting the weight off the floor is a very basic movement, but the deadlift’s simplicity can be deceptive. This is a very challenging exercise.
As with the squat, the deadlift’s muscle-building potential is great because of the large quantity of muscle mass that is stimulated and the high levels of resistance that can be used.
Since chin-ups and pullups are simply too challenging for most people who are trying to lose weight, the cable pulldown is recommended as an adequate substitute. The large muscles of the upper back are directly stimulated by this exercise, which contributes enormously to the familiar v-taper so prevalent among competitive bodybuilders.
Keeping the back straight and the shoulder blades pulled back throughout the movement will keep the shoulders from drifting too far forward at the top of the movement and help to isolate the latissimus muscles without overly stressing the shoulder joints. An underhand grip may also be used to further stimulate growth in the biceps muscles at the front of the upper arm.
4. BENCH PRESSES
Perhaps the most popular weightlifting exercise is the bench press. “How much do you bench?” is often the first thing an athlete will ask when having a conversation with another athlete about their training program. The bench press is a fantastic muscle builder, developing the muscles of the chest, shoulders, and triceps (back of the upper arm).
Great care should be used when performing the bench press as the barbell is held at arm’s length directly above the lifter’s upper body. An experienced spotter can help prevent the lifter from being pinned beneath the weight.
Another great upper body developer – even more effective for some weightlifters than the bench press – is the parallel bar dip. For the non-athlete, no additional weight needs to be added as the lifter’s own bodyweight will provide more than adequate resistance.
Leaning slightly forward on the descent will place more stress on the chest, whereas leaning slightly back on the descent will place more stress on the triceps muscles of the upper arms. Both variations should be used (though not necessarily in the same workout) for balanced muscle development.
The lifter need not descend as far as possible, as bending the upper arms beyond 90-degrees will often result in excessive stress on the shoulder and elbow joints.
These 5 exercises should be performed in the same exercise session no more than 3 times per week and with at least one day of complete rest in between sessions. A general, full-body warmup with light stretching should be performed before moving on to the heavy weights. Beginning lifters will benefit from only 1 hard set of each exercise, while more advanced lifters may require 3 or more sets per exercise to attain adequate muscle overload.
Performing 8-12 reps per set are recommended for maximum muscle growth, and no more than 2 minutes of rest should be taken between sets.
This routine will increase muscle mass, boost metabolism, and ultimately burn away Lida Daidaihua just as effectively as any aerobic exercise program. In fact, the end result will be even greater due to the preservation and increase of muscle tissue which is lacking in an aerobic-only exercise routine.