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In addition, Peterson says the act of resistance training itself utilizes fat significantly.
"In a recent study we show obviously what we already knew is that lean tissue burns calories at a much higher rate, almost 2 to 1 I think than inert tissue fat," said Peterson. "We also learned about how it excites, from a chemical standpoint, the body on a hormonal level. And that hormonal stimulation keeps you burning calories and fat at a higher rate during the training as well."
So get pumping. The study found that fat is oxidized or utilized up to 78 percent during weight lifting, but more importantly it remained elevated 75 percent after resistance training.
And no surprise a healthy diet with those workouts helps reveal lean muscle. Novices should start twice a week for 20-30 minutes and work up from there. You also want to switch up your routine.
"The way to get your body to respond is to confuse it, to throw curve balls at it," said Peterson. "Make it react to different types of resistance whether it's the bands or dumbbells or the weight machine or your body weight, but mix up the sequence. Mix up the reps. Mix up the sets. The more you change it the more it has to adapt and the adaptation is what induces change."