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The bottom line: Heavy resistance training has long been under-rated by those seeking to lose body fat, however it is likely the best type of exercise to improve your body composition because it promotes both energy expenditure and muscle growth!
Don't believe that long, slow, cardio is the most important aspect of a fat loss program. Many successful trainers know that weight training and nutrition are far more important. In addition, interval training is an amazing addition to a fat-loss program focusing on resistance training.
As for exercise choices, you need to concentrate on the basics. There are no shortcuts. Only consistent effort and hard work will bring you results Exercises that require a lot of muscle mass (presses, rows, squats, lunges, and deadlifts) expend the most energy and signal the body for growth and repair.
Research has shown that high-intensity interval training is more effective for fat loss than continuous low-intensity “aerobic” training. A 2006 study out of Australia showed similar results. So work harder, exercise shorter, and you’ll burst through your fat loss plateaus.
When you create a metabolic disturbance in the body, such as that from resistance training or interval training, you will have a more potent stimulus for all-day calorie burning, so you’ll burn more fat and get lean faster.
This is the main method we use for training. Resistance training and interval training increase your metabolism far more than aerobic exercise.
Forget magic diet pills and exercise fads. Create a caloric deficit. No two ways about it—you must burn more energy than you consume. The most effective way to create that deficit is to use a combination of diet and exercise.
Eat clean, eat often. Your diet should consist mainly of lean proteins, fruits and vegetables. Keep starches and refined carbs to a minimum. Drink plenty of fluids (primarily water), and try to eat at least 4-5 small meals per day. This will help your body maintain blood sugar levels and keep burning fat.
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6 Tips to Train SAFE!
It is very important for all of us to train conservatively and not overdo things.
1) Don't do any exercise that you aren't sure how to do. Always get personal instruction from a certified trainer.
2) Don't do anything that hurts or "doesn't feel right". There are plenty of alternative exercises for every movement.
3) Whenever you start a NEW program, use lighter weights than normal, You must expect extra soreness when starting a new program just because of the new exercises, so don't try to set world records in a new program right away.
4) Never skip your warm-up.
5) Don’t train to failure. You should be able to do 1 more rep at the end of each set.
6) If you want to start exercising but think you have an injury, get medical attention and have a professional therapist rehabilitate your injury before starting an exercise program.
What’s the first thing I should do when starting an exercise program?
Answer:
You simply need to focus on a few important basics:
1. Round up a social support team (including friends, family, and health professionals) and get started.
2. Check with your doctor before starting a new exercise or diet program. Safety first!
3. Improve your diet to focus on eating whole, natural foods. Each day, fill up on as many vegetables as possible, a couple pieces of fruit (blueberries, an apple, and an orange), and lean proteins at each meal. Eat fiber-rich snacks, such as almonds, and drink green tea to help reduce hunger between meals.
4. Committing to a consistent exercise program of resistance training and intervals.
5. Variety of exercise and intensity keeps you motivated on track.
I work long hours and I have a young family. How do I fit exercise into my day?
Answer:
Many people have had great success by getting up early and doing the workout before everyone else gets up. Alternatively, you can do it after the kids go to bed or during a break in the day. Schedule your workout like any other important appointment so that you don’t neglect the exercise sessions. You’ll find that the exercise will give you more energy throughout the rest of the day.
Experiment with different exercise times so that you can work out without disrupting your family’s events. Fortunately, there is no magic exercise time. As long as you are consistent, you will get results.
Why should I do resistance training if I want to lose fat?
Answer:
Resistance training helps you maintain your muscle mass. Having muscle mass is also the key to a lean, attractive physique. Finally, resistance training has also been shown to help improve the health of your cardiovascular system and increase the health of your bones. Resistance training is part of a comprehensive approach to a healthy lifestyle.
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