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How Dumbbells and Barbells Can Help You Lose Weight
Strength training is popular among people with different goals as they can help you achieve the ideal physique. Strength training is beneficial in many ways, not only does lifting dumbbell set and barbells help you gain muscle, strength, intensive strength training is also a very effective way of buring calories and losing fat which explains why many bodybuilders who do very little cardio have low body fat percentages. The effectiveness at burning calories can be even greater for strength training by doing the correct exercises.
If your goal is to cut some of your fats and get a ripped body, strength training can help you achieve that goal. However, casual lifting and random training often produce little or no results. Ensuring that you are training at the right intensity is the best way to achieve fast results. Speed and reps are key to increasing intensity. Many strength training programs that are designed to help people lose weight focus on high reps and high speed workouts, which means that time is an important factor.
Get the burn
Training at high intensity ensures that your muscle fibres are doing work and using your energy reserves till they are depleted. You will know when you are burning good calories when you feel the burn or soreness in your muscles after performing a certain number of reps. Training to your max even with the burn is the best way for you to maximise your results. For dumbbells exercises, performing compound movements can help you burn even more calories in a shorter period.
One of the advantages of training with dumbbell sets compared to machines is that dumbbell training allows you to move around and perform other exercises together with strength training. For example, you can combine a squat with a dumbbell bicep curls to add intensity or a chest press followed by a leg raise to add complexity. Performing compound movements helps you burn more calories and increase strength and flexibility at the same time.
Splitting up your reps into different sets and intervals can boost your results tremendously. By taking a short break in between sets, you allow time for your body to channel more energy reserves (fat) to fuel your intensive workout. Dynamic set training which includes different types of sets e.g. super-sets, multi-sets, drop-sets lets you train longer and burn more calories. Make sure that you plan your workout beforehand so that you would not have to think about what to do next.
An advantage of strength training compared to cardio exercises is that high intensity strength training produces the “afterburn” effect, which means that your body continues to burn calories even after you have fininshed working out. Depending on the intensity of the training, the afterburn effect can last up to 4 to 6 hours after your workout. The reason is that high intensity strength training with dumbbells and barbells breaks down muscle tissue during the workout and your body uses energy to rebuild those tissues afterwards which burns calories. However, a prerequisite for the afterburn effect to happen is high intenity of the workout which means that you should limit your workout time to be around 30 minutes to ensure high intensity.