Weight Reduction With Resistance Training

Weight training, also known as strength training or resistance training, is controlled by movements, using weights, resistance or exercise, that cause the muscles to contract. As a result, the muscles become stronger and grow, your body becomes toned, and you burn more fat because of more muscle mass. With increasing muscle mass your body will naturally use more calories because it takes a lot more energy for your body to maintain muscle mass than fat. Thus, weight training can be a great addition to your quick weight loss program.

What are the benefits of strength training, To begin with, it adds lean muscle mass, increases bone density, and helps reduce your blood pressure. Compare this to what cardiovascular training or aerobics does. Cardiovascular exercise builds a strong heart and lungs, increases the number of red blood cells in your body, and improves circulation.

Both forms of exercise, as well as a healthy diet, are important, and can help you lose weight and burn fat. Each week include all three elements in your overall weight loss and fat burning program. By engaging in both of these types of exercise and eating sensibly, you will be far along the road to realizing rapid weight loss.

In order to benefit from strength training, you need to find a routine that uses all of your muscle groups. A good routine to start off with would be to pick two exercises for each muscle group, and do two sets of ten repetitions for each exercise.

Always warm up for five to ten minutes before you begin. Some stretching and cardiovascular exercise are good ways to warm up. Additionally, remember to talk to your healthcare professional if you are new to strength training to make sure it’s all right, given your medical history.

The following are some exercises tailored to specific muscle groups.

For your chest chest do push ups, and bench presses.

For your back you can do lat pull downs, and dumbbell rows.

For your shoulders, you can do seated and standing overhead dumbbell presses. To exercise your biceps you can do standing curls with a barbell and seated concentration curls with dumbbells. To exercise your triceps, you can do reverse extensions with dumbbells and barbell presses with your hands gripping the bar close together. To exercise your quadriceps and buttocks your can do squats with a barbell on your back and lunges while holding dumbbells in each hand. To exercise your abdominal muscles, you can do crunches and sit ups.

Allow your muscles one day to recuperate between work outs. On the days in between resistance training you can do some aerobics. While weight training it is important that you utilize proper form. Have a friend or a trainer watch you and correct any alignment problems you may have when you first start out. As you progress, increase the repetitions each week or add more weight. Once you get to about fourteen repetitions, it’s time to increase the weight. After you can do about fifteen repetitions comfortably, increase the amount of weight you use.

After you have done this routine for six weeks, alter it with a variation of this routine. Make sure that you don’t rest for more than one minute between sets.