5 Full-Time Fat-Blasting Workouts: Weight Training For Fat Loss!

Weight Workouts To Lose Fat

You live a fit lifestyle year-round but sometimes we realize the occasional junk food begins to show its effects. Being the educated fitness diva, you know it's time to start dieting and cater your workout to achieve your goal.

But for some reason when we women decide it's time to lose fat, the first thing we tend to do is jump onto cardio, and weight training is not prioritized.

Whether it's because the calorie burning advantages aren't recognized, we think weight training is to build muscle and not burn fat, we think we can't focus on lifting and losing fat at the same time, we don't know how to do an efficient weight training program, or whatever the reason. Somehow we tend to put the weights back on the rack when we want to focus on losing fat.

Although there are many benefits of cardio for fat loss, this article covers the advantages of using various weight training programs to lose fat.

24/7 Metabolism Boost

First off, I'll repeat what you've probably heard many times: "Muscle burns fat". But what does that mean? Well, muscle doesn't exactly burn fat but more accurately muscle raises your Resting Metabolic Rate (RMR).

Adipose tissue (i.e. fat) takes no energy to sit on your body, that's why once it's there it will stay there until you exert enough energy to start using it as your energy source. Skeletal muscle tissue is called "active tissue" because it requires energy to maintain itself. To just sit on your body, each pound of muscle on your body uses about 30-60 calories per day.

With the right diet and workout, every female is capable of putting on 5 pounds of muscle in a year. If we estimate that your metabolism would use 50 calories per day to sustain that muscle, this means you will burn 250 more calories every day (50 calories/day x 5 pounds). With a pound of fat requiring you to burn 3,500 calories, you will lose 26 pounds in a year without spending an extra minute on cardio. ([250 calories/day x 365 days/yr]/3,500 calories/pound of fat).

Now as ladies, sometimes we brush off this advice because we don't want to get "big" or "bulky." Our society is familiar with how much 5 pounds of fat is. We see how our bodies change when we gain or lose 5 pounds of fat. What is unfamiliar to us is what 5 pounds of muscle is. Muscle is much more dense than fat.

At most gyms the trainers have a replica of 5 pounds of fat and 5 pounds of muscle. I encourage you to ask a trainer that works there or the front desk person if you could take a look at it. You'll be surprised by the volume difference and you will see there is no need to worry about adding 5 pounds of muscle.

The Afterburn

That hour of cardio was great to burn that stored energy, but when you're done on the cardio machine you're done burning calories. Weight training, on the other hand, keeps your metabolism at an elevated energy use rate for about an hour after you're done. Another bonus to weight training!

Exercise science calls this afterburn effect Excess Post-exercise Oxygen Consumption (EPOC)¹. This means that after weight training the body continues to need oxygen at a higher rate.² But that's a topic for an article in itself.

Weight Workout #1: Hit It Heavy

Muscle tissue growth is only stimulated when pressure is applied to it. If you use light weights and do rep after rep, your muscle will never have the stress applied to it that it needs to respond too. This means that although you eat cleaner and are on a reduced-calorie diet, your muscles will not grow.

Many dieters lighten up on their weight because they feel heavy is needed only during a bulking phase, and female dieters especially don't want to lift heavy for fear of getting bigger rather than smaller. These are myths to say the least.

Women should not shy away from heavier weights because we do not have enough testosterone to get the physique of a bodybuilder.

Lower rep/heavy weight workouts burn more calories during the workout because of greater exertion, and will ensure you will not lose an ounce of precious fat-burning muscle.

This workout uses mostly free weights because machines are designed to target individual muscle groups. This reduces the total amount of muscle involved in moving the weight. The exercises will be mostly compound to recruit more muscle fibers to work and release muscle-building and fat-burning hormones. Also, stay on your feet rather than sitting or lying down for as many exercises as possible.

• Monday: Chest/Back
• Tuesday: Shoulders/Abs
• Wednesday: Biceps/Triceps
• Thursday: Quads/Hams
• Friday: Calves/Abs
• Saturday: Cardio
• Sunday: Cardio/Abs

Chest - 3 sets of 10 reps

• Decline Bench Press (chest)
• Incline Bench Press (chest)
• Flat Bench Press (chest)
• Cable Cross Over (chest)
• Dumbbell Flyes (chest)

Back - 3 sets of 10 reps

• Stiff Leg Dumbbell Deadlift (lower back)
• Hyperextensions (lower back)
• Bent Over Dumbbell Row (middle back)
• T-Bar Row (middle back)
• Lat Pulldown (lats)
• Pullup (lats)

Delts - 3 sets of 12 reps

• Arnold Press (delts)
• Dumbbell Press (delts)
• Dumbbell Lateral Raises (delts)
• Dumbbell Rear Delt Row (delts)

Abs - 3 sets of 30 reps

• Plate Twists (abs)
• Hanging Knee Raises (abs)

Biceps - 3 sets of 10 reps

• Hammer Curls (bi's)
• Dumbbell Incline Curls (bi's)
• One Arm Preacher Curls (bi's)

Triceps - 3 sets of 10 reps

• Kick Backs (tri's)
• Weighted Bench Dips (tri's)
• Pushups - close tricep position (tri's)

Quads - 3 sets of 10 reps

• Barbell Squat (quads)
• Walking Lunges (quads)
• Leg Press (quads)

Abs - 3 sets of 30 reps

• Ab Roller (abs)
• Decline Crunch (abs)
• Crunches (abs)

Hams - 3 sets of 12 reps

• Roman Deadlifts (hams)
• Seated Leg Curls (hams)
• Lying Leg Curls (hams)

Calves - 3 sets of 15 reps

• Standing Calf Raise (calves)
• Donkey Calf Raises (calves)
• Smith Machine Reverse Calf Raises (calves)

Weight Workout #2: Lighten Up And Speed It Up

Doing higher reps with moderate weight could be beneficial for several reasons when it comes to fat loss. The muscle fibers used during high reps are slow-twitch muscle fibers. These hold less glycogen, therefore less glycogen will be depleted from the body during the workout. This is important for keeping the muscles full and the metabolism high.

Also, the increased lactate from high-rep training supports growth hormone (GH) output which is also a key hormone for losing fat.

Slow-twitch fibers also recover faster between sets than fast-twitch fibers. This will make it possible for adherence to using shorter rest intervals, and keep the heart rate up throughout the workout; hence burning more fat.

The same concept of using mostly free weights and compound exercises as the heavy weight workout also applies to the lower-weight, high-rep workout above. Therefore, the same exercises can be applied but the weight needs to be adjusted to allow for more sets and reps.

• Monday: Chest/Back
• Tuesday: Shoulders/Abs
• Wednesday: Biceps/Triceps
• Thursday: Quads/Hams
• Friday: Calves/Abs
• Saturday: Cardio
• Sunday: Cardio/Abs

Chest - 4 sets of 15 reps

• Decline Bench Press (chest)
• Incline Bench Press (chest)
• Flat Bench Press (chest)
• Cable Cross Over (chest)
• Dumbbell Flyes (chest)

Back - 4 sets of 15 reps

• Stiff Leg Dumbbell Deadlift (lower back)
• Hyperextensions (lower back)
• Bent Over Dumbbell Row (middle back)
• T-Bar Row (middle back)
• Lat Pulldown (lats)
• Pullup (lats)

Delts - 3 sets of 20 reps

• Arnold Press (delts)
• Dumbbell Press (delts)
• Dumbbell Lateral Raises (delts)
• Dumbbell Rear Delt Row (delts)

Abs - 3 sets of 50 reps

• Plate Twists (abs)
• Hanging Knee Raises (abs)

Biceps - 3 sets of 15 reps

• Hammer Curls (bi's)
• Dumbbell Incline Curls (bi's)
• One Arm Preacher Curls (bi's)

Triceps - 3 sets of 15 reps

• Kick Backs (tri's)
• Weighted Bench Dips (tri's)
• Pushups - close tricep position (tri's)

Quads - 3 sets of 15 reps

• Barbell Squat (quads)
• Walking Lunges (quads)
• Leg Press (quads)

Abs - 3 sets of 50 reps

• Ab Roller (abs)
• Decline Crunch (abs)
• Crunches (abs)

Hams - 3 sets of 15 reps

• Roman Deadlifts (hams)
• Seated Leg Curls (hams)
• Lying Leg Curls (hams)

Calves - 3 sets of 30 reps

• Standing Calf Raise (calves)
• Donkey Calf Raises (calves)
• Smith Machine Reverse Calf Raises (calves)

Weight Workout #3: Circuit Training

Circuit training is a hybrid type of interval training where anaerobic (lifting) is combined with aerobic (cardio) exercise, using higher reps and lighter weights.

In your daily circuit you will do one set on a machine, then move to do a set on another machine, and on like that 'till you complete the circuit, jump on a cardio machine for 10 minutes, and return to your first machine, with no rest in between.

Anaerobic and aerobic exercise each provide their own unique physiological benefits. A unique advantage that circuit training has is it combines both. Fast-twitch muscles are used primarily in anaerobic explosive exercises, while slow-twitch muscles are used primarily in aerobic endurance exercises.³

One thing to keep in mind is that you'll use at least 2 machines at a time. Remember to be courteous at the gym and only do circuit training during off hours. Gym edict does not allow you to claim more than one station while there are other people wanting to get through their workout as well.

• Monday: Chest/Hams
• Tuesday: Delts/Abs
• Wednesday: Biceps/Quads
• Thursday: Triceps/Abs
• Friday: Back/Calves
• Saturday: Cardio
• Sunday: Cardio

• Incline Dumbbell Bench Press (chest)
• Flutter Kicks (hams)
• Dumbbell Pullover (chest)
• Lying Leg Curls (hams)
• Decline Dumbbell Flyes (chest)
• Roman Deadlifts (hams)
• Butterflyes (chest)
• Seated Leg Curl (hams)
• 10 minutes on bike

(Delts 15, 12, 10 reps; Abs 30 reps)

• Air Bike (abs)
• Military Press Machine (delts)
• Ab Crunch Machine (abs)
• Lateral Raise (delts)
• Cross Body Crunch (abs)
• Bent Over Rear Delt Raises (delts)
• Butt-Ups (abs)
• 10 minutes on treadmill

15 reps per station

• Hack Squat-narrow stance (quads)
• Preacher Curl Machine (bi's)
• Leg Extension (quads)
• Dumbbell Curls (bi's)
• Hack Squat (quads)
• EZ Bar Curls (bi's)
• Lying Machine Squat (quads)
• Cable Rope Hammer Curls (bi's)
• 10 minutes on elliptical

(Triceps 15 reps; Abs 30 reps)

• Bench Dip (tri's)
• Ab Crunch Machine (abs)
• Dip Machine (tri's)
• Cross Body Crunch (abs)
• Cable Tricep Extension (tri's)
• Butt-Ups (abs)
• 10 minutes on step mill

15 reps per station

• Seated Cable Rows (lats)
• Pullups (lats)
• Seated Calf Raises (calves)
• T-Bar Row (middle back)
• Smith Machine Bent Over Row (middle back)
• Standing Calf Rises (calves)
• Back Extensions (lower back)
• Standing Dumbbell Calf Raises (calves)
• Stiff Leg Barbell Good Mornings (lower back)
• 10 minutes on stair master

Weight Workout #4: Double Up

Training muscles twice a week benefits not only from more-frequent training but also the split lets you focus on intensity variation. Meaning, the first workout in the week will emphasize heavier weights and fewer reps while the second workout in the week will focus on moderate weight and higher reps.

• Monday: Shoulders/Back/Calves
• Tuesday: Quads/Hams/Abs
• Wednesday: Biceps/Triceps/Chest
• Thursday: Shoulders/Back/Calves
• Friday: Quads/Hams/Abs
• Saturday: Biceps/Triceps/Chest
• Sunday: Cardio

• Overhead Barbell Press (delt) 3 sets of 10 reps
• Upright Row (delt) 3 sets of 10 reps
• Bent Over Lateral Raise (delt) 3 sets of 12 reps
• Pullups (back) 3 sets of 10 reps
• Bent Over Barbell Row (back) 3 sets of 10 reps
• Seated Cable Row (back) 3 sets of 10 reps
• Smith Machine Bent Over Row (back) 3 sets of 10 reps
• Standing Calf Raises (calves) 3 sets of 20 reps
• Seated Calf Raises (calves) 3 sets of 20 reps

• Barbell Squat (quads) 3 sets of 15 reps
• Walking Lunges (quads) 3 sets of 15 steps per leg
• Leg Extensions (quads) 3 sets of 15 reps
• Roman Deadlifts (hams) 3 sets of 15 reps
• Lying Leg Curls (hams) 3 sets of 15 reps
• Reverse Crunch (abs) 4 sets of 30 reps
• Cable Crunch (abs) 4 sets of 30 reps
• Hanging Leg Raises (abs) 4 sets of 30 reps

• Barbell Curl (bi's) 3 sets of 10 reps
• Preacher Curls (bi's) 3 sets of 10 reps
• Incline Dumbbell Curls (bi's) 3 sets of 10 reps
• Dip Machine (tri's) 3 sets of 10 reps
• Overhead Tricep Extension (tri's) 3 sets of 10 reps
• Skull Crushers (tri's) 3 sets of 10 reps
• Bench Press (chest) 3 sets of 12 reps
• Flat Bench Dumbbell Press (chest) 3 sets of 12 reps
• Incline Dumbbell Flyes (chest) 3 sets of 12 reps

• Overhead Barbell Press (delt) 3 sets of 10 reps
• Upright Row (delt) 3 sets of 10 reps
• Bent Over Lateral Raise (delt) 3 sets of 12 reps
• Pullups (back) 3 sets of 10 reps
• Bent Over Barbell Row (back) 3 sets of 10 reps
• Seated Cable Row (back) 3 sets of 10 reps
• Smith Machine Bent Over Row (back) 3 sets of 10 reps
• Standing Calf Raises (calves) 3 sets of 20 reps
• Seated Calf Raises (calves) 3 sets of 20 reps

• Barbell Squat (quads) 3 sets of 15 reps
• Walking Lunges (quads) 3 sets of 15 steps per leg
• Leg Extensions (quads) 3 sets of 15 reps
• Roman Deadlifts (hams) 3 sets of 15 reps
• Lying Leg Curls (hams) 3 sets of 15 reps
• Reverse Crunch (abs) 4 sets of 30 reps
• Cable Crunch (abs) 4 sets of 30 reps
• Hanging Leg Raises (abs) 4 sets of 30 reps

• Barbell Curl (bi's) 3 sets of 10 reps
• Preacher Curls (bi's) 3 sets of 10 reps
• Incline Dumbbell Curls (bi's) 3 sets of 10 reps
• Dip Machine (tri's) 3 sets of 10 reps
• Overhead Tricep Extension (tri's) 3 sets of 10 reps
• Skull Crushers (tri's) 3 sets of 10 reps
• Bench Press (chest) 3 sets of 12 reps
• Flat Bench Dumbbell Press (chest) 3 sets of 12 reps
• Incline Dumbbell Flyes (chest) 3 sets of 12 reps

Weight Workout #5: Supersets

The superset is a super-intensity technique for fat loss and muscle building. With these you just do two exercises back to back with no rest in between.

There are several reasons why supersets are more effective than doing the regular one station at a time with rests in between each set.

First, supersets increase Lactic Acid production[...]⁴. Also, supersetting is time efficient. By doing sets back to back you reduce your total workout time while still doing the same amount of work.

VIDEO GUIDE: What Is A Superset?

Watch The Video - 0:25

Lastly, different superset combinations can help increase muscle-fiber activation. This means you can use specific exercise combinations to increase the intensity of work on a specific muscle, helping it develop faster.

• Monday: Chest/Back
• Tuesday: Quads/Abs
• Wednesday: Hams/Calves
• Thursday: Biceps/Abs
• Friday: Triceps
• Saturday: Delts/Abs

Repeat each superset 3 times, 12 reps

• Flat Barbell Bench Press + Incline Dumbbell Press
• Incline Flyes + Flat Dumbbell Bench Press
• Elevated Cable Rows + Pullups
• T-Bar Row + Smith Machine Bent Over Row
• Back Extensions + Stiff Leg Barbell Good Mornings

Repeat each superset 3 times, 12 reps

• Squats + Leg Extensions
• Leg Press + Walking Lunges
• Cable Crunch + Cross Body Crunch
• Decline Crunch + Decline Reverse Crunch

Repeat each superset 3 times, 15 reps

• Flutter Kicks + Roman Deadlifts
• Lying Leg Curls + Seated Leg Curl
• Seated Calf Raises + Standing Dumbbell Calf Raises

Repeat each superset 3 times, 12 reps

• Alternate Dumbbell Hammer Curls + Cable Rope Hammer Curls
• Alternate Incline Dumbbell Curls + Barbell Curls
• Cable Crunch + Cross Body Crunch
• Decline Crunch + Decline Reverse Crunch

Repeat each superset 3 times, 12 reps

• Dumbbell Triceps Extensions + Kick Backs
• Close Triceps Pushups + Reverse Grip Triceps Pushdown

Repeat each superset 3 times, 15 reps

• Dumbbell Lateral Raises + Rear Lateral Raises
• Dumbbell Shoulder Press + Barbell Shoulder Press
• Cable Crunch + Cross Body Crunch
• Decline Crunch + Decline Reverse Crunch

Conclusion

As you can see, there are many ways to use weight-training workouts as your primary fat-burning workout. Because all of these are excellent routines, it's best to do all of these in a rotation. Maybe do 4 weeks using one work out, then move to the next one for 4 weeks, and so on.

Not only will you be doing a fat-blasting workout, by switching things around you'll keep your body from acclimating and will experience the advantages of each workout. With these great weight training programs, and a fat-trimming diet, you'll see the results you're looking for!

References:

1. www.weighttrianing.about.com, 5-24-08
2. www.drlenkravitz.com, 5-24-08
3. www.csmngt.com, 5-24-08
4. www.lehayward.com, 5-24-08