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Weight training works by putting stress and resistance on the muscle, challenging the muscles and forcing them to adapt to the stress of the weights. The resistance increases the muscle fibers size and strength to endure the stress. Resistance training results in bigger and stronger muscles. Weight training does not have to be done in a gym or with fancy equipment, it can also be done at home or at a park.
If you're a beginner it may be a little challenging at first. Don't get discouraged. Once the muscles, tendons and ligaments get accustomed weight training exercises, you will be amazed at how quickly you progress. It is important to begin slowly and gradually work your way up. Research affirms that a single set of 12 repetitions with the proper weight can build muscle just as efficiently as three sets of the same exercise. Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center states "Use a weight heavy enough to tire your muscles after 12 repetitions." When you can effortlessly do 12 repetitions with a particular weight, it's time to increase the weight.
Keep the exercises basic such as Bench press, Squad, Dead lifts, Military press, Arm Curls and Triceps extensions. The primary is to gain raw strength. Remember to always warm up and stretch before starting any workoutroutine. A simple work out could be:
Monday: Bench Press Arm Curls Tuesday: Rest Wednesday:Squad Military Press Thursday: Rest Friday:Dead lifts and Triceps extensions Saturday: Rest Sunday:Crunches and Cardio
Rest & Nutrition is Essential to Build The muscles build during the recovery and rest times, so to give your muscles sufficient time to recover. Rest one full day between training sessions. One way to work out is to weight train the major muscle groups at a single session For most people with busy schedules, short sessions just two or three times a week are more practical than extended daily workouts. You can still see significant progress from short (20-30 minute) workouts 2-3 times per week.
Building healthy muscles require proper nourisment. You will notice that you get more hungry as you work out harder so try to eat more often but smaller meals. Fish and chicken breast are great sources of protein along with a nice greens and vegetables. Remember moderation is the key.
Obtain the Benefits As your muscle mass increases, you'll be able to work harder and longer before you get tired. You'll maintain joint flexibility, increase bone density and better manage your weight. Never begin any diet or exercise routine without first consulting your physician or practitioner
Most people you will need to add exercise into their weight loss plans if they have any desire to succeed. It is really hard for some folks to lose any significant amount of weight if they do not exercise and it is really important to add the right kind of exercise if you want to see the best results. The importance of weight training in this process is often not understood.
It seems like everyone starts out doing cardio type exercises. These are fantastic for getting your heart beating and burning lots of calories. However you will need to build your muscles mass up if you would like to keep those calories coming off even after you stop your exercise routine for the day. This is one reason working out with weights will put your weight loss goals into overdrive.
One pound of muscle mass added to your body can burn up to 50 extra calories each and every day. This keeps on working even when you are sitting at your desk. Can you picture the possibilities if you took off five pounds of fat and replaced this with pure muscle?
When you are on a diet you will lose muscle mass along with any fat you lose. This may cause your metabolism to slow down somewhat and you may find the pounds not coming off as fast as you would like. However by building your muscle mass up you are more likely to keep burning the calories faster. This may help you lose weight down the road.
Doing cardio exercises like running, riding a bike or taking a swim can burn a lot of calories in a short period of time, but this will slow down after you are through with your routine. This type of exercise may build your muscle mass somewhat but doing something like lifting weights will increase the mass building more quickly.
Lifting weights will burn away the fat during your workout and will continue to do so after you have stopped exercising for the day. As you build up your endurance and can lift heavier weights you will burn more calories. The stronger you become the quicker those fat reserves will go away.
You need to be careful to start slowly and not move too fast when you start lifting weights. Lifting too much weight too fast can do more harm then good. It would be wise to seek someone who is knowledgeable and experienced in weight lifting to help you out when you first start.
Weight training should not replace your cardio program. If you want the best results try mixing the two together. This should give you the positive benefits of both types of exercise. Once you understand the importance of weight training your weight loss goals should come faster.
Both Royce Bassili & Douglas Taylor are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
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