Weight Loss Secret For Success
#4 - Weight Training
By Naomi Jackson
Many people are quick to begin
cardio vascular exercise when they want to lose weight.
However, what most people don't know is that weight training, or
strength training, also provides a good cardio workout.
Incorporating strength training
into your exercise regimen will give you benefits you would not
be able to achieve with cardio exercise alone. During the
day, our muscles use fat for energy, which accounts for up to
75% of the total calories you expend daily.
Estimates show that for every
pound of muscle you add, the body burns between 50 and 90
calories per day. The fat burning I'm referring to is your
rest metabolic rate. It is what you burn before you even
lift a finger. The bottom line is muscle burns fat even
when you are not exercising.
So how do you incorporate weight
training into your workout?
Cardio vascular exercise is
important. Even a brisk walk five times per week for
approximately 20 minutes can be a great benefit to your overall
health. I recommend adding strength training after your
cardio workout for the best result. It is best not to
carry weights
while you walk or jog, as this can cause back strain.
To begin, I recommend working out
one muscle group at a time. Choose a muscle group, such as
the bicep, and complete three different exercises for that one
muscle group. To avoid bulky muscle mass, you will want to
choose low weight amounts, while completing high repetition of
the exercise. So, you would complete three sets for each
of your three exercises.
For women, I recommend between 10
and 15 reps. and for men, I recommend 15 to 25 reps. This,
of course, will depend greatly on your overall strength.
You may need to reduce the reps. with each set as your muscle
becomes fatigued. The key is to exhaust the muscle, not
hurt it. So, pay attention to how your body is responding
to the exercise. The resting period between each set
should not exceed 60 seconds.
If you have no experience with
strength training and can't afford a personal trainer, I
recommend purchasing a book that not only describes the
exercise, but has pictures showing you the appropriate way to
hold your free weights. I like "Body for Life", by Bill
Phillips. Although I do not agree with his diet program,
his exercise instructions are useful.
If you have week joints or
ligaments in your wrists, elbows or knees, I recommend wrapping
them for added support. And as always, I recommend you
consult your physician if you suffer from any medical condition
that might prevent you from strength training.
As you begin strength training
you will notice how strong and lean your body will become.
Many people begin to feel more in control of their bodies and
are more aware of how the healthy lifestyle choices they're
making are benefiting their overall well being.
Weight Loss Secret For Success
#4 - Weight Training