I was just fifteen when I purchased my first group of weights for weight loss. My best buddy and I lugged the 110-pound set uphill for the twenty plus blocks from the sporting goods store to my parent’s basement. Back then pumping iron was reserved for bodybuilders and others at the extreme end of the exercise spectrum. But there were a devoted few of us that found out just how much a little weight lifting could take you.
Weights for Weight Loss
Now things have really changed! The prevalence of weight training has soared. We’ve discovered that if not taken to an extreme, lifting weights for weight loss, or “strength training” is one of the healthiest, most fat burning and body transforming fitness systems you can apply.
This article is not about bashing cardio. Aerobic exercise is a useful adjunct in the fight against fat, but in a slower, more drawn out format. But it’s about breaking down the obstacles that keep much more people from sharing in the advantages of the very extraordinary way of well-being, fitness, and weight loss known to man (and girl) -strength training.
In this new millennium, most fitness experts and exercise physiologists agree, a properly executed strength or weight lifting routine can do the following:
- Lower blood pressure and cholesterol levels, stabilize blood sugar
- Increase bone density, strength, endurance, speed and flexibility
- Decrease the chance of cardiovascular disease and certain kinds of cancer
- Cause fat loss, tone muscles and make a younger look
This list continues. And while you are determining if strength training is best for you, here is a tidbit of info that could support you to partake – 20 or 30 minutes, two to four times each week. That is the time it requires to do all the exercises needed to share in the other advantages; for example, a transformation of your whole body. However, there are guidelines that have to be followed to keep your system not only sturdy but also safe. An early injury will sideline you before you get an opportunity to find any actual consequences.
The 5 Golden Rules of Strength Training
Rule One. Use Perfect Form
Strict adherence to perfect kind is utterly critical to any strength or weight lifting plan. Make sure you get instruction from a dependable source (book, cassette or trainer) and follow it to the letter. Always go slowly through your full range of movement with each exercise. Do not let speed and/or impetus to help you finish a raise in a haphazard or jerky fashion.
Remain in control of the motion as you go through it smoothly and by choice, using appropriate breathing techniques. Be conscious of speed and pace. The element of the lift in which you transfer the resistance against gravitation is understood to be the real stage; and when lowered with gravitation the term negative period is used. Keep the negative stage (a slow count of four) double provided that the positive (a slow count of two). It’s possible for you to select to go even more slowly (up to twice as long on both stages), as a method to intensify the set without adding resistance.
Rule Two. Suitable Strength
Using the appropriate amount of strength and weight for weight loss to each set will accelerate advancement, including muscle growth and fat loss. No matter just how much resistance you are working against, or how many sets and repetitions you do (see rule number three), CONSISTENTLY work to some amount of muscle fatigue.
You needn’t take the “no pain no gain” philosophy to the extreme. But you do need to feel a strong burn to get real results. Lactic acid is the byproduct of anaerobic exercise; and it’s what causes that burning sensation in your muscles when you near the end of a set. Don’t sacrifice Do not give perfect form or attempt to lift or go beyond a resistance amount you can safely manage only to get that lactic acid burn.
Quite to the contrary, adherence to perfect type will bring upon muscle fatigue and related burn considerably quicker, and with a decreased threat of injury or mishap.
As stated in rule one, slowing speed and pace is just another solution to raise strength when you do not have the choice of creating added support. This functions nicely with exercises that use body weight just.
Rule Three. Management Weight, Sets, Reps
Anyone embarking upon a new strength training program wants to know, “How much weight should I lift?” and “How many sets and repetitions should I do?” Your choices here will mainly control the total effect of every workout.
Pick a resistance level (or weight) that lets you reach exhaustion in a pre-established repetition range that coincides with the results you would like. But don’t forget the cardinal rule. Do not “waste” a set because you initially decided too little resistance, work to some degree of muscle fatigue regardless of the amount or repetitions finished, and correct resistance on subsequent sets.
The more intensely you train, the fewer sets have to get the same effects but restrict complete sets to two or three per exercise. If working at the appropriate intensity levels, your whole workout ought to be no more than 10 or 15 sets. This could be achieved in a single session or split into two (see rule four for additional information on the frequency of exercise).
Keep your goals in mind, the inclusion of any number of lean muscle mass will burn off more fat 24 hours a day.
Rule Four. Sufficient Rest and Recuperation
Extreme exercise along with an insufficient quantity of rest equals a failed plan. Whether you create strength by doing additional sets or working past muscle fatigue on each motion, strength mandates lots of healing time.
Let us have a look at the best way to make sure we recover correctly from place to set, in addition to workout to workout. This may be a walk, jog, a step set up, or such an action. Immediately following the warm up go right into your first set carried out to exhaustion in your ideal repetition range. So how long do you rest before doing set amount two?
Long rest between sets is harmonious with lifting heavy weights for excess weight loss at low repeats. A three-minute rest enables you to recover fully and be prepared for a heavyweight on the following set. Briefer rest between sets will cause more tone, endurance, and fat-burning effect. A healing time of a single minute or less will keep your heart rate elevated, necessitate the utilization of a somewhat lower resistance amount perhaps still more than you used on the very first set), and burn off far more fat.
On a weekly basis, more intensely trained muscles need more rest. If, for any reason (sickness, age, fitness level), you must keep strength at the very least, repeating two or three total body workouts each week with at least two days between each workout is the solution to go.
On the opposite end of the spectrum, if you are prepared, willing, and can crank up strength, don’t forget to rest an sufficient period before repeating the exercise on the same muscle group (from 48 to up to 96 hours). By dividing your total body routine in half, you can create two different workouts that train the entire body in two sessions. This would bring about four “half” workouts each week.
Rule Five. Use Multi-Muscle Moves
Stick to exercises that act upon greater than one muscle group. By way of example, some us are interested in preserving slim and well-toned arms. After all, this is the section of your body (guy or girl) that gets exposed all summer long; and there is the temptation to do never-ending bicep curls or triceps presses.
But the biceps and triceps are comparatively little muscles that do not want lots of work. As an issue of action, when bench pressing, the torso, shoulders, and arms are wholly prepared at the same time. This translates into a much greater calorie burn and greater total muscle growth. Should you’d like to slim down when you lift, forget about isolating little muscles.
Do an extra set of exercises like the bench presses for the upper body and squats for the lower body. A good method to distinguish between exercises that isolate little muscles, and those that work many muscles simultaneously, would be to notice exactly how many joints come into play as you go through the entire range of movement called for. Multi-muscle moves will operate across at least two joints (generally the elbow and shoulder, or the hip and knee). Stick with these “big” exercises that not only work many muscles, and challenge the body in a more functional capacity; but bring a host of balancing and stabilizing muscles into play as well.
Rapid Overview of the 5 Rules
- Rule 1: Conform to perfect form, following directions/examples carefully
- Rule 2: Quicken improvement and complete outcomes by raising intensity levels
- Rule 3: Control weight lifted and reps performed to result in desirable outcomes
- Rule 4: Sufficient rest and recuperation time is vital to sustained success
- Rule 5: Stick to multi-muscle movements like squats and bench presses