I get this question a lot so it makes sense to write an article about it. To answer this question it would take more than an article but we will try to cover the basics in the next few lines. Please chesk out that reviews.

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Weight Training is One Part of Necessary Exercise for Weight Loss
http://www.burnthin.com/exercises-for-weight-training/
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Resistance is not Futile
We all know that to lose weight requires a combination of corrective eating & exercise...but if only
it was that simple.
Within both "worlds" of dieting and exercise there are literally countless alternatives and conflicting
theories that most people struggling to lose weight often get confused, disheartened, and
unfortunately, usually just give up trying to find an approach to follow.
Focusing on exercise, in most gyms today, you will no doubt find numerous pieces of cardio or
aerobic apparatus - stationary cycles, recumbent cycles, treadmills, and different types of
stationary stair climbing machines being the most common, and if you are brave enough to go into
a gym on any given Monday, you will also probably find endless queues of members lining up at
each cardio machine station, waiting their turn to "burn off" the Weekend's indulgences.
And here we have the "first "rule" of exercise-for-fat-loss - that to burn fat, requires an emphasis
on endurance-type, cardio or aerobic exercise - i.e. a minimum of 20 minutes of continuous cardio
activity. The "second rule" of fat burning is that we need to get into the ideal "fat burning zone" -
approx 60%-70% of our MHR (Maximum Heart Rate - calculated by subtracting your age from the
number 220) - and maintain this level for the duration of the cardio session.
Based on these two "rules", most people trying to lose weight can be forgiven for thinking that to
lose more weight, they must simply extend the duration of their exercise sessions - the logic being
that if 20 minutes is good...45, 60, or even 90 minutes must surely be better? The longer the
session, the more fat will be lost?
However, this is exactly the WRONG thinking...thinking that may not only lead to potential overuse
injuries, but may also lead to slowing down of weight loss.
Another classic misconception within the world of exercise, is separating cardio activities from
resistance or weight training. Most gym trainers or exercisers see the 2 disciplines as separate
entities, believing that resistance training "works the muscles" and cardio training "works the heart
& lungs and burns fat". Hence the typical combination of weight training and low-intensity aerobic
exercise being a popular approach prescribed for losing weight. It may be a popular approach -
but it is certainly not the best or most effective approach.
One Set Of Muscles - 2 Different Tasks
First we need to understand one thing. Our bodies have a single muscular system. We do not

2. have one set of muscles for aerobic or cardio work, and another, different set for resistance
training. We have a single set of muscles that we use differently. So although we may think that a
cardio workout focuses on our heart and lungs, it is the muscles (usually the legs) that are doing
the primary work (the leg muscles contracting against a relatively light resistance for an extended
period). Similarly, progressive resistance training done with sufficient intensity can place very high
demands on the cardio system.
So it is important to not separate the "cardio" and "weights" when thinking about exercise. What is
important though, is to look at the reason for exercising in the first place. This will then dictate
which approach to exercise is best and most suitable. Most people exercise to control or lose
weight. Some want to get into peak physical condition, others want to add muscle to their frames,
and still others want to just maintain a good level of general fitness.
Once you have identified your exercise objectives and goals, you can then look at putting together
a weekly exercise plan that meets these goals.
For this article, we'll look at 2 alternatives...An approach for "Purely weight loss"; and an approach
for "General fitness". There are obviously many other options, but we will look at these in another
article.
Purely Weight Loss
If your reason for exercising is purely to lose weight, then you need to rethink your approach
completely.
The first and most important step to remember is this.....
Exercise is best used to prevent weight gain...a corrective eating plan is best used to initially lose
weight.
Now, naturally there is merit in doing both at the same time, and we'll discuss how to do this
shortly. However, depending on how much weight you need to lose, an exercise program may
place too much stress on the body in the early stages of a weight-loss program, especially if done
at the same time as dieting. The reason for this is that the body responds to extreme physical
changes as a stress. If you suddenly reduce your daily calorie intake, your body reacts as if it
under stress and "holds on" to weight the same way it would if you suddenly moved to a very cold
climate. Similarly, if you suddenly started an exercise program, the body perceives the change as
a stress. It is wise then to start with a gradual corrective eating plan. Once this is in place,
gradually begin an exercise program....EXCLUDING aerobic activity. The key reason for this is
because as mentioned earlier, the body reacts to dieting as a stress, and "holds on" to its fat
reserves. This is why when dieters begin a diet they feel that they have lost a lot of weight,
however this initial weight loss is usually water. The body next "sacrifices" muscle tissue, burning
muscle tissue and only then starts to utilize its fat reserves. By starting an exercise program with
mild resistance training, you will preserve and strengthen your muscle mass encouraging the body
to utilize its fat stores. Well-conditioned muscles are key to assisting in weight loss, as your resting
metabolic rate (RMR) is largely determined by how much muscle you have. So to lose muscle will
almost guarantee a slowing down of your metabolism.

3. The key is that the resistance program must be light initially and build progressively. Also, each
session must work the full-body, initially with one light set per body part with sufficient rest
between each rest. When starting out, a twice a week program is best, and this can increase to
three times per week as fitness improves.
Once general fitness increases, the next step is to GRADUALLY increase the intensity level of
each workout by gradually increasing the weight of each exercise, and also reducing the amount
of rest between each set - the exercises can remain the same.
Suggested 10 Exercise Routine:
Leg Extensions
Leg Press
Hamstring Curls
Bench Press
Lat Pulldowns
Shoulder Press
Seated Row
Triceps Pushdowns
Biceps Curls
Stomach Crunches
When fitness and strength levels begin to improve (not sooner than 2-3 months), a cardio program
can also be included to the weekly schedule to assist with fat loss, however, not the typical low-
intensity/long duration aerobic approach.
The best route for cardio is to approach it as a resistance workout, and to think of "burst & rest"
when doing cardio. To start off, only do a maximum of 15-20 minutes - no more than that - and
alternate 2 minutes of low-intensity, with 30 secs of higher-intensity.
As your fitness gradually improves, increase the intensity and gradually reduce the lower-intensity
intervals - i.e. 1 minute lower-intensity, 1 minute higher-intensity, 20-30 secs recovery. Your total
cardio session should not ever exceed 20-25 minutes, and ALWAYS increase intensity levels
gradually - NEVER push yourself hard until you achieve a relatively higher level of conditioning. In
terms of frequency, aim to do the cardio routine 2-3 times week, and not on the same day as the
resistance routine.
Naturally, the results of your training will be largely determined by your eating program - if you
ignore your diet, the program outlined above will not produce ideal results.
General Fitness
For those who are just "out of shape" and are just keen to maintain a general level of all-round
fitness, it's best to aim to make exercise sessions as multi- faceted as possible, to aim to cover
most areas of fitness in a single workout. For those looking to maintain a general level of fitness,
time spent exercising should be as economical as possible - to get maximum exercise value out of
each session.

4. Ideally, each session should include an element of cardio training, strength training and general
conditioning, and should not take too long in duration.
Circuit training is the answer here - and most gyms have at least one, if not two varieties of
circuits. Circuit training - done correctly - can be a very demanding form of exercise as by
definition, it combines both resistance and cardio training aspects.
The key lies in HOW to use the circuit properly to gain maximum benefits.
Most circuits have a timer buzzer (and colored light system) that in most cases buzzes to signal
when to move from one exercise station to the next. There is also 10-15 second gap to allow for
setting up/adjusting each station before the next buzzer goes to signal when to commence the set.
Most trainers tend to approach circuit training with a very low-intensity approach, taking full
advantage of the time allowed between sets, and also using very light resistance on the machines
To improve general fitness levels, it is better to use challenging resistance levels, and also limit the
rest period between each station. When the buzzer goes to change exercise stations, it is better to
move quickly and start the set immediately, before the buzzer goes off that signals the START of
the set. Then perform the set and only react to the buzzer that signals the END of the set, again,
moving swiftly to the next station and commencing immediately. Also, keep resistance levels at a
level that is challenging and aim to do 12-15 reps at a slow pace (as opposed to the usual high-rep
approach associated with cicuit training). If your gym has different circuits, then alternate the
circuit, but ensure that you apply the same approach to each circuit. Remember, aim to keep rest
periods between exercise stations as short as possible, and use controlled form on the resistance
machines, going for challenging resistance that allows a maximum of 15 reps. If you can do more
reps within the allowed time, then the resistance is too light.
After doing the circuit, end off with 2 supersets of pushups & chin-ups, performing maximum reps
(i.e. 1 set of pushups, immediately followed by 1 set of chin-ups - rest and then repeat), and then
cool off with some light stretching.
This routine will provide a solid cardio base of general fitness and good strength levels and will
ensure an above-average level of allround conditioning.
Article Source:
http://EzineArticles.com/?expert=Ted_Frazer

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Weight Training is One Part of Necessary Exercise for Weight Loss
http://www.burnthin.com/exercises-for-weight-training/
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