Resistance Training For Weight Loss

Resistance or strength training is governed by exercises that use a weight or other form of resistance to cause the muscles to contract. This will result in better muscle tone and increased muscle mass along with diminished body fat. 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 benefits do you get from weight training? It adds lean muscle, strength, reduces blood pressure and fights osteoporosis, for starters. We can compare this to the benefits of cardiovascular exercise. Cardiovascular training improves your circulation and lung capacity along with promoting cardiac health.

In combination with a health diet, both of these types of exercise are important. Every week include all of these components into your weight and fat loss regimen. By engaging in both of these types of exercise and eating sensibly, you will be far along the road to realizing rapid weight loss.

To derive the full benefit of weight training, you should engage in a routine that exercises all the major muscle groups in your body. The basic routine for beginners would be to pick one or two exercises for each of your muscle groups, and do one or two sets consisting of eight to sixteen repetitions of each exercise.

Always warm up for five to ten minutes before you begin. Aerobics or yoga stretches 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.

To exercise your chest muscles, do flat and inclined bench presses.

For your back do dumbbell rows and lat pull downs.

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

Rest at least one day between workouts. On the days in between resistance training you can do some aerobics. Try to make sure you use proper form when weight training. If it is feasible have a friend or trainer watch you and correct any problems that arise with the form you are using. As you progress, increase the repetitions each week or add more weight. After you reach fifteen repetitions, you may want to increase the amount of weight you use. After you can do about fifteen repetitions comfortably, increase the amount of weight you use.

Follow this routine for about six weeks, and then find another routine, using different exercises. Try not to rest for more than one minute between sets, this will help you burn fat.

This should be enough to get you off on the right food to increased muscle mass and a lower fat compositon.

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