Weight Training Program
Good Weight Training Programs Include Weightlifting Exercises Do you want to lose weight and build muscle? You’re not alone. A lot of people do. In fact, did you know that building muscle actually HELPS you lose weight? It’s true. Muscle helps you burn fat because it burns more calories than fat does. Yes, that’s right. Simply by building muscle mass, you can burn more calories (even when you’re resting) then you could if you didn’t build that muscle mass. So let’s get started. There are a lot of weight training programs out there, but there are a couple of things to keep in mind no matter which one you choose. Be sure to choose the right workout routines for your needs Nice and easy does it – at first If you’re sedentary, don’t start out by trying to lift 100 pounds right away. Instead, start slow. Five or 10 repetitions with a light weight that’s 5, 10 pounds, plus 20 minutes of walking spaced throughout your day is enough to give yourself a good start. (Of course, make sure you check with your doctor before you start any exercise or weight training programs, to make sure you’re healthy enough to do so.) The problem with any weight-training program is that most people don’t stick to it. One of the reasons they don’t stick to it is because they hurt themselves by trying to do too much at first. Injury equals needing to rest, which equals slacking off the program, which equals dropping it altogether. So start slow and avoid injury, and you’ll be well on your way to being in shape. Switch off, and ramp up A good weight training program is going to have you do one type of weightlifting exercises one day (such as concentrating on your legs with curls) and then another type of weightlifting exercises the next day,
such as concentrating on the bench press to get those pecs you’ve always wanted. See, here’s the thing. Your body gets used to one type of exercise and starts to be very efficient with it. And efficiency means you burn fewer calories. However, by switching off regularly and doing different types of cardio and weight training on alternate days, your body is going to be continually “surprised,” so that you won’t settle into a rut your body recognizes too well. In addition, keep ramping up your workouts (gradually) as you begin to get in better shape, so that you keep challenging yourself. There’s another reason you should switch off exercising on different days. And that is, your body needs rest; see, muscle building doesn’t happen from the workout itself. It happens because you in effect “injure” your muscles by working out; then they repair themselves by becoming bigger and better. However, you have to rest in order for them to be able to rebuild themselves. So make sure you take a break and don’t work out the same parts of your body on adjacent days. Instead, alternate your workout so that you’re resting one part of your body while you work out another. Remember that cardio counts, too Make sure you incorporate cardiovascular exercise into your exercise program along with weightlifting. Cardio is important, too. It strengthens your heart and your cardiovascular system in general. Good examples of cardiovascular exercise include running and walking, swimming, bicycling, spinning, and rowing. Remember to alternate these, too, so that your body doesn’t get “used” to one type of exercise. Eat right and get enough sleep Even if you’re trying to lose weight in the form of fat, you still need to eat. Your body needs the proper fuel both to keep your metabolism up (which burns calories) and to make sure you can give your most to your workouts. However, that doesn’t mean you’ve got license to break out the junk food. Follow a good nutritious plan that includes fresh fruits and vegetables, lean meats, fish, low-fat dairy, beans, legumes, and “good” fats like nuts and olive oil. Keep your calories to about 1500 a day for women and about 2000 day for men if you want to lose weight. Keep up the good work, and you should see your the physique you want emerge in due time.
Published on Dec 23, 2011
If you’re sedentary, don’t start out by trying to lift 100 pounds right away. Instead, start slow. Five or 10 repetitions with a light weigh...