The very first thing you need to realize when talking about getting fat loss results is the number one thing you must be doing is strength training. Simply put: there is no other exercise that is going to be as beneficial as strength training is.

Resistance training helps with:

• Muscle mass: Improve your lean muscle mass with strength training
• Improves your functional strength capacity
• Enhances bone strength
• Fends off diabetes risk by increasing insulin resistance
• Improves mood
• Regulates hunger
• Improves your ability to oxidize fats at rest…

The list goes on and on…there is no shortage of benefits resistance training will provide so it is critical to getting it into your plan.

An effective resistance training session needs no more than about 90 minutes per week broken into three 30 minute sessions.

When you look over the exercise selection for your workout program the primary thing you must pay attention to is compound movements.

The main compound movements that should be focused on are:

• Bench press
• Bent over rows
• Push-ups
• Pull-ups
• Lat pull-downs
• Shoulder press
• Squats
• Deadlifts
• Lunges
• Step-ups
• Split-squats
• Leg press
• Plank exercise

These particular exercises will help save time since they work so many different muscle groups at once and they also help to ensure you are creating the greatest metabolic response in the body.

The more muscle fibers that are used during any single movement, the more calories are burned and the faster you will spike your metabolism for hours to come after that.

Because these exercises are intense, you’ll get your heart rate up to a much higher level and keep it there thus providing cardiovascular benefits at the same time.

You can also include other exercises such as isolation exercises where you work one or two muscle groups at once. However they should not be something you do as the main focus of your workout.

• Isolation exercises include:
• Bicep curls
• Tricep extensions
• Lateral raises
• Leg extensions
• Hamstring curls
• Sit-ups

These type exercises simulate a smaller muscle group and since you are not working many larger muscle groups it will prevent you from seeing the results you are after.

The next element you need to address is your rep and set range. This refers to how many times you move through the pattern of movement before resting, thus creating one single “set”.

Ideally you do not want to take your rep range too high as that will make it harder to sustain the heavy load that does get results but at the same rate, you do have to do enough reps to evoke the metabolic response that you are looking for.

A good safe area to be at is the 8-12 rep range. This produces nice strength gains while still allowing you to tap into the fat burning potential that weight lifting has to offer.

For all you women who are afraid of heavy lifting; do not be afraid to push yourself and really challenge the body with heavier weights. Heavy lifting is going to help add superior muscle tone and definition and improve your metabolic rate that much more.

Heavy lifting is never going to cause you to get big and bulky. You do not possess enough testosterone in the body to add a significant amount of muscle mass tissue. As a woman, getting “big and bulky” is just not going to happen.

Lift heavy, you won’t regret it.

The last element you need to be concerned with is “rest periods”. In order to create a very strong metabolic response in the body, you’ll want to keep these on the shorter end.

If possible, your rest periods should be limited to about 30-60 seconds as this will help ensure that you are keeping your heart rate up and fully challenging your body. If you still don’t feel full recovered and think you need to take an additional 15-3- seconds to recover that’s fine too.

Remember whatever resistance training you choose to do, proper form is a must.

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