7 Weight Training Mistakes that Slow Fat Loss

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7 Weight Training Mistakes that Slow Fat Loss - Thomas DeLauer

1) Lifting too Heavy (AND Too Long)

If you’re lifting too heavy for too long, then you’ll fry your CNS, and you’d still be putting more weight on the joints than the muscle

CNS fatigue is a decrease in voluntary muscle activation

CNS Misconception

So the theory is that low reps induce more CNS fatigue than high reps - however, low intensity, high duration exercise causes far more central fatigue than short, high intensity exercise

https://www.ncbi.nlm.nih.gov/pubmed/9134916

As an extreme example, a ‘strength training’ study had 8 subjects sustain an isometric elbow flexion of 5% MVC for 70 min

Upon completion of the 70-minutes, researchers noted a significant decrease in MVC and EMG, which could suggest long duration exercise’s affects on central fatigue

https://www.ncbi.nlm.nih.gov/pubmed/17463302

2) Too long of rest periods

This pairs with #1: Chances are you are not burning nearly as many calories as you think you are when you're weight training. Lifting heavy has its place, but when you're lifting heavy and giving yourself 3 minute rests in between sets, you're setting yourself up for strength, but hurting your fat loss goals

Fairly straightforward, the shorter your rest periods the higher your heart rate, ultimately leading to more fat loss

However, a found a cool study in which rest periods between sets was the same, but the explosivity differed between the two - the group that had more exposivility burned more calories

Study - Medicine & Science in Sports & Exercise

Analyzed the effects of explosive lifting versus slow contractions, with regard to energy expenditure.

Nine men (20 +/- 2.5 yr) performed three exercise protocols using a plate-loaded squat machine, and a no-exercise (CONTROL) session

The explosive group had a higher rate of energy expenditure during and after the workouts, compared to the slow group.

Average rates of energy expenditure (kcal/min) were significantly greater during and after EXPL compared with SLOW and HEAVYEXPL

EXPL: 7.27 (kcal/min) during & 2.54 (kcal/min) after

https://www.ncbi.nlm.nih.gov/pubmed/17762362

3) Consuming those BCAAs -

They raise your insulin so you don't get into fat burning mode, but you're still low calories

Leucine & Insulin

Leucine regulates insulin secretion by modulating adrenergic α2 receptors through the mTOR pathway - it increases mTOR

In other words, it regulates protein synthesis by activating mTOR in pancreatic beta cells that secrete insulin

Study - Journal of Diabetes: https://www.ncbi.nlm.nih.gov/pubmed/29281182

4) Cardio before your lifting

Cardio uses up “energy,” and energy used by the muscles is technically not glycogen, but the phosphate bonds in adenosine triphosphate (ATP)

Study - Journal of Strength and Conditioning Research: Concluded that acute resistance exercise performance is negatively impacted by prior aerobic endurance exercise

https://pubmed.ncbi.nlm.nih.gov/27658232/

5) Isolating Individual Muscle Parts too much

Isolation exercises will overall burn less calories

6) Not having at least one compound movement per workout day

A study from PLoS One compared the calorie-burning effects of a variety of exercises. They found squats burned an average 35 calories per minute, the most of all the lifts under analysis. Leg exercises in general seemed to burn the most calories.
On the opposite end of the spectrum were bicep curls.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5524349/pdf/pone.0181311.pdf

7) Training later in the day - Good for performance, but not cosmetic

Study - journal PLoS One: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4188634/

Fasting Guides

How to do Intermittent Fasting: Complete Guide: https://www.youtube.com/watch?v=LLVf3d0rqqY&t=315s

Complete Women's Guide to Intermittent Fasting: https://www.youtube.com/watch?v=VNWhScV5b4g&t=270s

Fasting Guidelines: What You CAN and CANNOT Drink: https://www.youtube.com/watch?v=0gytioR19Qo&t=16s

Keto Guides

How to do a Keto Diet: The Complete Guide: https://www.youtube.com/watch?v=sBw2rdwBfZE

Full Beginner Keto Meal Plan: Exactly What to Eat: https://www.youtube.com/watch?v=Z15Z1-Og_pg&t=300s

Видео 7 Weight Training Mistakes that Slow Fat Loss канала Thomas DeLauer