We all want to look better naked, right? Well, let me tell you how to do that: first, you want to increase your lean muscle mass and second, you will need to lower your body fat percentage. Thankfully, the two come hand-in-hand and I’ll show you how to get there in our signature LIFT! class at CROSS TRAIN.
1. In our LIFT! class you will burn fat while you are lifting as the average power lifting session burns 200-400 calories per hour-long session (depending on your weight and age and level of vigor) according to Harvard Health.
2. Lifting heavy weights breaks your body down more than your typical cardio session. As your body struggles to repair itself you will burn more fat and calories. This is called your excess post-exercise oxygen consumption (EPOC). According to one study published in the journal Medicine and Science in Sports and Exercise, an intense 45-minute weight training session boosted participant’s post-exercise calorie burn for 14 hours after the workout was over. “Vigorous sweat gets the hormones cycling and can alter the body’s temperature and ability to store fuel. It takes a long time for the body to get back to normal,” said study co-author David Nieman.
3. And last but not least, as you increase your lean muscle mass and become stronger you will be burning more fat naturally. Did you know that one pound of muscle is up to three times more metabolically active than one pound of fat? This increase in metabolism is called BMR (basal metabolic rate) and we definitely want to elevate that!
4. You will not become “thick” or “bully” in a LIFT! class. That’s because we focus on sets of 10 reps to keep your body lean! When combined with the correct amount of interval training you will experience greater instances of EPOC, increase your BMR and yes, look better naked.
In conclusion, if fat loss is your goal then you need to lift heavy, lift functionally (the big movements that hit your whole body), and you need to lift more often. Lifting weights is similar to every other area of life: the more you do it the better you will get at it. And the better you get at lifting with excellent form the more you will maximize the three principles listed above.
We recommend at least two fat-burning LIFT! classes along with your CROSS TRAIN workouts to be your leanest self. If you have very specific goals such as bulking up, perfecting your form, or getting better results faster, let’s talk. Send us an email and we’ll schedule your consultation.
David Schenk, CSCS
As a former team captain and Pac-10 Champion wrestler I have spent the majority of my life as an athlete. Athletics taught me about discipline, hard work and a goal-oriented approach to life. After my wrestling career ended I found health and fitness to be a natural extension of my athletic training. As the head of strength and conditioning at CROSS TRAIN I now use my experiences to transform the lives of my clients, incorporating a functional approach to strength and conditioning that maximizes the amount of calories burned per exercise. I hold certifications through the NSCA, World Kettlebell Club, and USA Weightlifting.