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The secret came out: Resistance exercises such as weight lifting are extremely efficient to help you lose weight. As we haverecently reported, a new study published in theFaceb Reports Revolutionary Findings showing that when we carry out resistance exercises, it starts a "instructor" molecular process our fat cells to enter increased fat burning state.

"To our knowledge, it is the first demonstration of the formation of bodybuilding initiates metabolic adaptations in adipose tissues, which is crucial to determine the metabolic results of the whole body," said the JOHN study author McCarthy, Ph.D., Associate Professor at the University of Kentucky Physiology Department.

That being said, fitness coaches and experts have advised their clients to look for a lighter physique to incorporate weight resistance exercises such as squats, tractions or free weight training for years.

"Weight weight training, body weight training and general resistance training are all excellent ways to trigger long-term fat burning," saysJoy Puleo, M.A., PMA-CPT,Balanced body Education program manager. "Your body is great. When you train against the resistance, you build a muscle mass. When you train to a resistance, whether you are a weight or a gravity, you often train anaerobic, which is a fancy way To say "not in the presence of oxygen. However, like the muscles repair and earn in force, the metabolism changes as to rest, fat is used as energy. That's exactly what we are looking for, to reveal the motors so we do not always abandon you are always burning. Fat for fuel. "

So now, you know that pumping iron helps you make books. The question remains ... What is the best force training movement to do it? Fortunately, there is an easy answer. Continue reading for the displacement of resistance resistance you should do if you want to reduce and consider a bonus you can do with or without it helping to add additional weights. And for more great exercise tips, do not missThe secret side effect of lifting weights that you did not know, says science.

The classical exercise has been shown that the time and time are again a major asset of fat combustion. This research published in theJournal of Sports Science and MedicineIt concludes that eight weeks of body weight squats considerably reduces the percentage of body fat while simultaneously increasing lean body mass. In addition, this study published in theInternational Journal of Disabilities Sports and Health Sciences Reports that eight weeks of squatting have resulted in a "significant decrease of 7.15% in the average bodies" among 18 young male participants.

Why are squats so great for cutting unwanted books?Gray Evans, Ph.D., M.S., written forLivetrong That when we cling to you not only, this increases the metabolism, but also the levels of testosterone hormones and growth. These two hormones help support the maintenance and preservation of lean muscle while burning fat at the same time. "Keep your short rest periods, no more than a minute between squats games in the gym. Training with a weight that makes you weight to complete ten repetitions, while resting a minute between the sets will result in a significant increase in your growth hormone levels., according to a study published in theApplied Physiology Journal, "Evans adds.

Of course, squats can help you reach a lot more than a leaner look. Continue reading some additional reasons why you should find time for squats - and for more new exercises, do not missThis secret turn to get in shape in a few seconds, says a new study.

Master your crouching technique can simply end up adding years to your life in the long run. This research published in theEuropean Journal of Preventive Cardiology Results of health and mortality followed in older adults (aged 51 to 80 years). Participants who were able to take up a crouching position without using their hands were considered significantly less likely to disappear in the next six years with other topics that could not be a squat.

"It is well known that the aerobic fitness is strongly linked to survival, but our study also shows that the maintenance of high levels of body flexibility, muscle strength, power to body weight ratio and coordination are not only useful for the realization of daily activities, but have a favorable influence on life expectancy, "saysClaudio Gil Araújo, MD, the principal investigator of the study.

If you think that squats only work your posterior position, you are far from the brand. A properly performed squat is a complete body workout thattarget the muscles of the spine, the abdominals, oblique,and deep deep muscles. To get a better idea of ​​how squats can be effective, consider this study published in theJournal of Human Kinetics. The authors of the study report that squats activate the Spinae Erector muscle group four times more than boards! The muscles of the spine also play a major role in standing right, which means that squats can also help improve the posture.

Did you know that squats also benefit from the brain? Indeed, a vigorous crouching regime actually sends signals to your mind asking him to kick up high speed. Search published inNeuroscience borders Reports that any leg exercise bearing bodybuilding triggers the creation of new nerve cells in the brain - which help fight stress, improve learning and strengthen global adaptation.

"It's no coincidence that we are supposed to be active: walk, run, squat to sit and use our leg muscles to lift things", "comments co-author co-author Dr. Raffaella Adami of the Università Degli Studi di Milano, Italy. "Neurological health is not a one-way street with the brain telling the elevator of the muscles" walking, "and so on." And for more advice d 'changing exercise of life, see here for theSecret exercise tips to reduce your weight for good.