Pillar Concept

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Weight training is typically one of the most effective ways to burn off body fat and as well as gain muscles. Many people especially women avoid weight training simply because they believe weight training is for men and they do not want to appear too muscular. The truth is if done properly, you can reap a huge benefit from weight training.<br />
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Weight training is not just 
about body builders lifting heavy dumbbells, it is the combination of repetitive 
                            exercises and resistance such as resistance bands, weight machines and free weights to improve muscular endurance, strength and burn body fat. This means by 
                            exercising regularly and following a 
combined programme that includes both resistance and cardio training, you
 can enjoy long term health 
                            benefits and get yourself into an awesome shape.<br />
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According to a study by<a href="http://news.harvard.edu/gazette/story/2014/12/using-weights-to-target-belly-fat/"> HSPH</a> researchers, combining weight training and aerobic activity would lead to 
the most optimal results. Aerobic exercise by itself was associated with
 less weight gain compared with weight training.<br />
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<h2>
<span class="slide-title" style="color: #e06666;">Starting a Weight Training Program</span></h2>
<span class="slide-caption">Weight training is an important part of any fitness program and when combined with aerobic exercise, weight training can increase your strength and muscle tone, improve your bone density and help you lose fat.</span><br />
<span class="slide-caption"><br /></span>
<span class="slide-caption">Being new to weight training </span>can be confusing and sometimes intimidating, you should consider working with a fitness trainer or an expert to learn proper form and techniques that'll help avoid the risk of injury and get the most benefits out of it.<br />
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You should understand that weight loss takes more than just burning calories during a single workout—it requires building metabolism-boosting muscle. Therefore, to burn a large amount of belly fat, the first thing you should do is to hit the wight first. The first thing many people do during weight training is to hit the cardio machines first, and by they time they hit the weight, they would have already lost the strength. Nick Tumminello, owner of Performance University International advised to hit the weights first when you have more strength, as you'll be capable of lifting heavier weights as this would help you burn fat just about everywhere in your body, including your belly.<br />
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many of us do is to hit the cardio machines first, and by the time we hit the weight, we have already lost the strength. Nick Tumminello, owner of Performance University International advised to hit the weights first when you have more strength, as you'll be capable of lifting heavier weights as this would help you burn fat just about everywhere in your body, including your belly.</div>
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<a href="http://www.ncbi.nlm.nih.gov/pubmed/19729520">Research</a> has shown that training with heavy weights (80-85% of 1RM) increases metabolic rates over the following several days, burning hundreds more calories over this time than workouts performed with lighter weights (45-65% of 1RM).</div>
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Furthermore, compound lifts like squats and deadlifts are especially effective in this regard because <a href="http://www.ncbi.nlm.nih.gov/pubmed/21993043">these types of lifts burn the most post-workout calories</a>.<br />
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<blockquote class="tr_bq" style="text-align: center;">
<span style="font-size: large;">Fitness is not about being better than someone else… </span><span style="font-size: large;">It’s about being better than you used to be</span></blockquote>
<h2>
<span style="color: #e06666;"> How To Start? </span></h2>
Warm up with five to 10 minutes of stretching or brisk walking. Then 
choose a weight or resistance level heavy enough to tire your muscles 
after 12 to 15 repetitions.</div>
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With the proper weight, a single set of 12 repetitions can build 
muscle efficiently in most people and can be as effective as multiple 
sets of the same exercise.</span><br />
<span class="slide-caption"><br />

To give your muscles time to recover, rest one full day between 
exercising each specific muscle group, and remember to complement weight
 training exercises with aerobic activity.</span><br />
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<blockquote class="tr_bq">
<span class="slide-caption">

The Department of Health and Human Services recommends incorporating 
strength training exercises of all the major muscle groups into a 
fitness routine at least two times a week, and at least 150 minutes of 
moderate aerobic activity or 75 minutes of vigorous aerobic activity a 
week, or a combination of moderate and vigorous activity.</span></blockquote>
<h2>
<span class="slide-caption"><span class="slide-title" style="color: #e06666;">Chest press</span></span></h2>
The chest press is an exercise you can do
 with dumbbells to strengthen the pectoral muscles in the front of your 
chest, some of the shoulder muscles, and the triceps muscles in the back
 of your upper arms.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwWaZ9xBPTFMkFNsaYddOoYnwvzE67fDghozGVHo9bFA0sEP5oV_Rd4Qv5yyGuIzO4Q5HCmMJuyEqL5q-QGAccuFWHTaybBc_kxmJLCKWcH63DzsbxKJmD1ml2cVtlN3mpKaoW55L6uLI/s1600/chest+press.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="How to Burn Belly Fat With Weight Training" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwWaZ9xBPTFMkFNsaYddOoYnwvzE67fDghozGVHo9bFA0sEP5oV_Rd4Qv5yyGuIzO4Q5HCmMJuyEqL5q-QGAccuFWHTaybBc_kxmJLCKWcH63DzsbxKJmD1ml2cVtlN3mpKaoW55L6uLI/s1600/chest+press.jpg" title="Chest Press" /></a></div>
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Lie on your back with your knees bent and a dumbbell in each hand. 
Hold your upper arms perpendicular to your body and your forearms 
perpendicular to the floor. Slowly press the weights upward until your 
elbows are almost straight. Be careful to avoid locking your elbows into
 a straight position.</span><br />
<span class="slide-caption"><br />

You'll feel tension across your upper chest. Return to the starting 
position slowly, being careful not to drop your elbows below the surface
 of the bench. Repeat.<br />

Although the chest press is usually done lying on a weight bench, you can also try it lying on the floor.<br />
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<span class="slide-caption"><span class="slide-title" style="color: #e06666;"><br /></span></span></h2>
<h2>
<span class="slide-caption"><span class="slide-title" style="color: #e06666;">Bent-over row with dumbbell</span>
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<span class="slide-caption"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg98LWU5YXp1XmhM8mfL4YpjNL8A6ti7QKYHQpKyaVbA-nTX5KAzdU-gPjUdrUWVEFUn9_qSMRf_JffNDj6bPdwA631Rck5XdDbnFtZQo2lcFDrJ7Z-Hbdhdu0jVtAgL83N1GoF5D-efb8/s1600/Bent-over+row+with+dumbbell.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="How to Burn Belly Fat With Weight Training" border="0" height="292" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg98LWU5YXp1XmhM8mfL4YpjNL8A6ti7QKYHQpKyaVbA-nTX5KAzdU-gPjUdrUWVEFUn9_qSMRf_JffNDj6bPdwA631Rck5XdDbnFtZQo2lcFDrJ7Z-Hbdhdu0jVtAgL83N1GoF5D-efb8/s320/Bent-over+row+with+dumbbell.jpg" title="Bent-over row with dumbbell" width="320" /></a></span></div>
<span class="slide-caption">The bent-over row is an exercise you can 
do with a dumbbell to strengthen the muscles in your upper back and the 
back of your shoulder.</span><br />
<span class="slide-caption"><br />

Start with one knee resting on a weight bench. Lean forward, 
supporting yourself with your hand. Hold a dumbbell in your other hand, 
letting your arm hang straight below your shoulder. Slowly raise the 
weight until your elbow lines up just below your shoulder.<br /><br />

</span><br />
<span class="slide-caption">You'll feel tension in the back of your shoulder and the muscles 
across your upper back. Then slowly lower the weight to the starting 
position. Repeat.<br /><br />

</span><br />
<span class="slide-caption">You can also do the bent-over row without a weight bench. Stand with 
your feet comfortably apart. Then bend your knees and lean forward at 
the hips.</span> <br />
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<h2>
<span class="slide-title" style="color: #e06666;">Triceps extension</span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXID3yysOwceSdog2RlJtc1YkD-Os6uD6trCJP4Yo7ZX8HMAe2bB_z83xqs0YVTPn6qvmosr7xnuv5vlaEBrC9Dlic-cvgQlxtxTka6yiQsLKa9fQDsOTr5SE1-PuZUd84jIvl165TJy0/s1600/TricepExtension.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="How to Burn Belly Fat With Weight Training" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXID3yysOwceSdog2RlJtc1YkD-Os6uD6trCJP4Yo7ZX8HMAe2bB_z83xqs0YVTPn6qvmosr7xnuv5vlaEBrC9Dlic-cvgQlxtxTka6yiQsLKa9fQDsOTr5SE1-PuZUd84jIvl165TJy0/s320/TricepExtension.jpg" title="Triceps extension" width="186" /></a>The triceps extension is an exercise you can do with a dumbbell to strengthen the triceps muscle in the back of your upper arm.<br />
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Lie on your back with a dumbbell in your hand. Point your upper arm 
toward the ceiling, with your elbow bent to 90 degrees. Slowly 
straighten your elbow, moving the weight upward. Avoid using momentum to
 force your elbow straight.</span><br />
<span class="slide-caption"><br />

You'll feel tension in the muscles in the back of your upper arm. 
Then slowly lower the weight to the starting position. Repeat. If 
necessary, use the opposite hand to help keep your arm in a 90-degree 
position during each extension.</span><br />
<span class="slide-caption"><br />

You can do triceps extensions lying on a weight bench or on the floor.<br />
</span><br />
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<h2>
<span class="slide-caption"><span class="slide-title" style="color: #e06666;">Biceps curl with dumbbell</span>
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<span class="slide-caption"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg9zZ38Xdf5mDDVe0Ui1BOm86vYDg9sUv9bvvSRny6Axfo7a0x3RiSPnJ7IYAwo2r0zTy3wsFfwoTz-TS8Cd6PVC51zFEpWvVKdabU7dMTElxbcUkzmBe92zU6csNw3GVORSoHWG13rkw/s1600/Biceps+curl+with+dumbbell.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="How to Burn Belly Fat With Weight Training" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg9zZ38Xdf5mDDVe0Ui1BOm86vYDg9sUv9bvvSRny6Axfo7a0x3RiSPnJ7IYAwo2r0zTy3wsFfwoTz-TS8Cd6PVC51zFEpWvVKdabU7dMTElxbcUkzmBe92zU6csNw3GVORSoHWG13rkw/s1600/Biceps+curl+with+dumbbell.jpg" title="Biceps curl with dumbbell" /></a></span></div>
<span class="slide-caption">The biceps curl is an exercise you can do with a dumbbell to strengthen the biceps muscle in the front of your upper arm.<br />

Stand up straight with your feet about shoulder-width apart and your 
knees slightly bent. Hold the dumbbell with your palm facing upward. 
Slowly curl the weight up by bending your elbow, keeping your elbow 
close to your body.<br />

Then slowly lower the weight to the starting position. You'll feel 
tension in the muscles in the front of your upper arm. Repeat. For best 
results, don't swing your arm or elbow. Keep your wrist straight and 
rigid.<br />

For a core and stability challenge, work both biceps at the same time by alternating arms during the exercise.<br />
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 </span></span></h2>
<h2>
<span class="slide-caption"><span style="color: #e06666;"><span class="slide-title">Knee extension</span></span>
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<span class="slide-caption"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGJ1Tl4TOGKScKWhgyl65h5sfvc_ZK_Wc3RhpnVqOhXxv3j4Iztf4g9gQvDN92PB9CCbHOcwBkCd6QE9_Tq0ZDR1nlfM10V2xx77BrelLPLuT7PwE79pUhSEy7Em8-6k1haezbzT3W6VU/s1600/Knee+extension.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="How to Burn Belly Fat With Weight Training" border="0" height="210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGJ1Tl4TOGKScKWhgyl65h5sfvc_ZK_Wc3RhpnVqOhXxv3j4Iztf4g9gQvDN92PB9CCbHOcwBkCd6QE9_Tq0ZDR1nlfM10V2xx77BrelLPLuT7PwE79pUhSEy7Em8-6k1haezbzT3W6VU/s320/Knee+extension.jpg" title="Knee extension" width="320" /></a></span></div>
<span class="slide-caption">The knee extension is an exercise you can
 do with an ankle weight to strengthen the quadriceps muscle in the 
front of your thigh.<br />

Secure an ankle weight to your ankle. Then sit on a chair or weight 
bench, with your feet dangling in a relaxed position. Slowly straighten 
your knee, pause, and then return to the starting position. Repeat. Keep
 your movements smooth and controlled, and be careful not to snap or 
lock your knee into extension.<br />

You can do the same exercise with a knee extension machine.<br />
</span><br />
<h2>
<span class="slide-caption"><span style="color: #e06666;">
 <span class="slide-title">Leg press</span></span>
</span></h2>
<span class="slide-caption">
</span>
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<span class="slide-caption"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjulzxiBuly37tsax5lh6UGAH4Hxtmpl8eB3oYJz5EzCtBnUU18oKpXNFzsEjVAgMgePh_NGS3TvB6pHzHxH-jvCeyiKNJz4N_PTHXoXAL30h-WG1XuAqRRpFlVvPxCJwCJntfIjeqjcW8/s1600/leg+press.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="How to Burn Belly Fat With Weight Training" border="0" height="192" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjulzxiBuly37tsax5lh6UGAH4Hxtmpl8eB3oYJz5EzCtBnUU18oKpXNFzsEjVAgMgePh_NGS3TvB6pHzHxH-jvCeyiKNJz4N_PTHXoXAL30h-WG1XuAqRRpFlVvPxCJwCJntfIjeqjcW8/s320/leg+press.jpg" title="Leg press" width="320" /></a></span></div>
<span class="slide-caption">The leg press is an exercise you can do 
with a weight machine to work various muscles in the lower body, 
including the quadriceps muscles, the gluteal muscles, the hamstring 
muscles and the calf muscles.<br />

Adjust the seat of the machine so that your legs are comfortably bent
 to about 90 degrees. Avoid bending your knees too deeply, which will 
place too much stress on your knees. Place your feet on the platform 
about shoulder-width apart, and grasp the handles with your hands.<br />

Slowly straighten your knees, being careful not to arch your back. 
Avoid using momentum to force your knees straight. You'll feel tension 
in the muscles in your legs and buttocks. Return slowly to the starting 
position. Repeat.<br />
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<h2>
<span class="slide-caption"><span class="slide-title" style="color: #e06666;">Hamstring curl</span>
</span></h2>
<span class="slide-caption">
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<span class="slide-caption"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL0YQ3cEGSPin8T2ra54zNIYL1dRsOs7BVFaeLuXnqErV3FxhTV_gs1kgwLeJklNBLee4cEYY2JOJXheAVyUHCqXNMQl3vXen7ZESvhVgAufNdcb9E2-UJ0fuCfQ_ntnEs4Gjh9mCx0RQ/s1600/hamstring-leg-curl.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="How to Burn Belly Fat With Weight Training" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL0YQ3cEGSPin8T2ra54zNIYL1dRsOs7BVFaeLuXnqErV3FxhTV_gs1kgwLeJklNBLee4cEYY2JOJXheAVyUHCqXNMQl3vXen7ZESvhVgAufNdcb9E2-UJ0fuCfQ_ntnEs4Gjh9mCx0RQ/s1600/hamstring-leg-curl.jpg" title="Hamstring curl" /></a></span></div>
<span class="slide-caption">The lying hamstring curl is an exercise 
you can do with a weight machine to strengthen the hamstring muscles in 
the back of your thighs.<br />

Lie face-down on the weight bench. Position the pad just above your 
ankles. Slowly bend your knees, pulling your feet toward your buttocks. 
Only go as far as you can without feeling your pelvis or spine move. 
You'll feel tension in the back of your thighs. Then slowly return to 
the starting position. </span><br />
<span class="slide-caption">Repeat.<br />

When you are doing lying hamstring curls, use the handgrip for support
 only. Let your leg muscles do most of the work. Don't pull with your 
arms or arch your neck or lower back.<br />
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</span><br />
<h2>
<span class="slide-caption"><span class="slide-title" style="color: #e06666;">Pushup</span>
</span></h2>
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<span class="slide-caption">Weight training includes exercises that 
use your own body weight for resistance. The pushup, for </span><br />
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<span class="slide-caption"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3_ZBbgV00FPaNKhRcV3X-MvxrCDdNNAAhr6l9Jh2I980X0tZcM90SPOyeGZCy6E4TFjaKbsJYDUy77jR4FnEi7zh76i08EmJ3fp0K1q8YrE5WrZV9bwbyNjNZlNDASgClDmCXhTHGc4A/s1600/push-up.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="How to Burn Belly Fat With Weight Training" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3_ZBbgV00FPaNKhRcV3X-MvxrCDdNNAAhr6l9Jh2I980X0tZcM90SPOyeGZCy6E4TFjaKbsJYDUy77jR4FnEi7zh76i08EmJ3fp0K1q8YrE5WrZV9bwbyNjNZlNDASgClDmCXhTHGc4A/s320/push-up.jpg" title="Pushup" width="320" /></a></span></div>
<span class="slide-caption">
example, 
strengthens the pectoral muscles in the front of your chest, the 
shoulder muscles and the triceps muscles in the back of your upper arms.</span><br />
<span class="slide-caption"><br />

Position yourself on your hands and feet with your eyes facing the 
floor. Place your hands slightly greater than shoulder-width apart and 
your feet comfortably apart. Slowly bend your elbows and lower your 
chest until your chin reaches the ground.</span><br />
<span class="slide-caption"><br />

You'll feel tension in the muscles in your back, abdomen and upper arms. Then slowly return to the starting position. Repeat.</span><br />
<span class="slide-caption"><br />

If a pushup is difficult for you to do, try a modified push-up. In 
this exercise, perform a pushup while keeping your knees on the ground.<br />

When you're doing pushups, be careful not to let your back or hips 
sag down or arch up. Keep your movements smooth and controlled.<br />
<br />
</span><br />
<h2>
<span class="slide-caption"><span class="slide-title" style="color: #e06666;">Calf raise</span>
</span></h2>
<span class="slide-caption">
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<span class="slide-caption"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVKbGKwUjHLyXT0zUOpm9DtLNquSF-PK-vZkaEXim3qGoa93YS8p3kDft1aLD5l7qWW4Oc3LK3Fbo7oatBKBsukIPQHYFMYpJ1jUALCnI8N_5suRCgnOw66T312WRgJMqjLq2YDnDiaxY/s1600/calf-raise.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="306" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVKbGKwUjHLyXT0zUOpm9DtLNquSF-PK-vZkaEXim3qGoa93YS8p3kDft1aLD5l7qWW4Oc3LK3Fbo7oatBKBsukIPQHYFMYpJ1jUALCnI8N_5suRCgnOw66T312WRgJMqjLq2YDnDiaxY/s320/calf-raise.jpg" width="320" /></a></span></div>
<span class="slide-caption">The calf raise is a body resistance exercise that strengthens the calf muscles in the back of your legs.</span><br />
<span class="slide-caption"><br />

Stand with your feet slightly spread apart, your abdominal muscles 
tight and your back straight. Slowly rise up onto your toes, as shown 
here. Pause, and then return to the starting position. Repeat.</span><br />
<span class="slide-caption"><br />

For greater challenge, hold dumbbells at your sides with your palms facing your body while you rise up onto your toes.<br />
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<h2>
<span class="slide-caption"><span class="slide-title" style="color: #e06666;">Squat</span>
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<span class="slide-caption"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwRVxHQV1SI0obxI5iQkE7N8C-oq9ushmMBo5pfnC6tkGsmoLhQ0QHHX4UIwIzNGIq3czcVRseSvUkeyNjYWhASi6zmhfxBFBKey4fJahln3IZLfVaoYast2lHc9frgA1XnzqSU9UdmLo/s1600/body-weight-squat.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwRVxHQV1SI0obxI5iQkE7N8C-oq9ushmMBo5pfnC6tkGsmoLhQ0QHHX4UIwIzNGIq3czcVRseSvUkeyNjYWhASi6zmhfxBFBKey4fJahln3IZLfVaoYast2lHc9frgA1XnzqSU9UdmLo/s320/body-weight-squat.jpg" width="266" /></a></span></div>
<span class="slide-caption">The squat is a body resistance exercise 
that strengthens several muscles, including the quadriceps muscles in 
the front of your thighs and the hamstring muscles in the back of your 
thighs.</span><br />
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Stand with your feet slightly greater than shoulder-width apart and 
your toes pointing ahead. Slowly descend, bending through the hips, 
knees and ankles. Keep your back in a neutral position, and don't let 
your knees roll inward or outward.</span><br />
<span class="slide-caption"><br />

Stop when your knees reach a 90-degree angle. You'll feel tension in 
your legs and buttocks. Then return to the starting position. Repeat. If
 you can't bend your knees to a 90-degree angle, simply go as low as you
 can.</span><br />
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For greater challenge, hold dumbbells at your sides with your palms facing your body while you squat.</span> <br />
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Even if you don't care about having six-pack abs, weight training can make a big difference in your fitness plan. <a href="http://www.mayoclinic.com/health/belly-fat/MC00054" rel="nofollow">Studies show</a> excess belly fat is unhealthy. Having a large amount of belly fat increases the risk of cardiovascular disease, type 2 diabetes, colorectal cancer and sleep apnea.<br />
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With weight training, you can burn as many fat as possible—it just takes effort and patience.</div>

How to Burn Belly Fat With Weight Training

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How to Burn Belly Fat With Weight Training

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