Working out provides many benefits. Exercising consistently increases lean muscle tissue, promotes fat loss and tones our entire bodies. When choosing a workout method to lose weight and shape the body, consider the benefits of training with weights. Weight training increases lean muscle mass, which helps your body to burn fat, even at rest.
Weight Training
Weight training helps rid the body of unwanted fat and excess body weight. Our muscles begin to deteriorate as we age. Dieting and excessive amounts of cardiovascular exercise cause muscle loss. Training with weights at least three times per week helps build lean muscle mass, boosts our metabolism and helps us regain lost muscle tissue. According to Bodybuilding.com, muscle mass is the driving force behind the function of our metabolism. In other words, the more muscle mass you have, the more calories your body burns, even while at rest.
Weight Training Workouts
Perform a weight training workout that incorporates exercises for the three large muscle groups in the body for fat burning and weight loss. Metabolism will be increased when you incorporate strength training using these muscle groups. The legs contain the largest muscles in our bodies, and working them will provide an effective weight loss workout. Squats are an exercise staple because they work. Perform 3 sets of 12 repetitions with a barbell or with dumbbells for weight. Another good leg exercise is the lunge. Perform lunges with dumbbells for resistance and complete three sets of 10 to 15 repetitions for maximum benefit. The chest is another large muscle group that can cause a shift in your metabolism when you work your pectoral muscles. Use big movements with weights such as decline dumbbell flyes. Decline dumbbell flyes are done while lying on a decline bench. Grasp dumbbells in an appropriate weight and start with the dumbbells in front of your chest, close to your body. Press the dumbbells out to the sides of your body, or until you feel a good stretch in the chest muscles, then return to the starting position. Cable cross-overs on the cable pulley machine also work the chest. Three sets of 10 repetitions is effective for most people. The back is home to another number of large muscles that have fat burning potential. Perform back exercises with weights to maximize fat burning. The lat pulldown is a good exercise to perform to build the muscles in the back. Upright rows use the muscles in the back and are a good choice for increasing muscle density. Start with three sets of 10 repetitions and increase to 15 repetitions as you become stronger. Strong back muscles burn fat and reduce body weight.
Cardiovascular Exercises
Cardiovascular exercise is an important part of any fitness routine. It is this portion of the workout that keeps our heart healthy and burns unwanted calories and fat. Choose a type of cardiovascular exercise to perform at the end of each weight lifting session, or at least three times per week. It is important to vary the type of cardio you perform, so your body does not become too used to the same type of exercise. On Monday you could use the elliptical trainer, on Wednesday the treadmill and on Friday the stair-stepper could be used. By switching for each workout, your body has to work hard each time to achieve results. Using the same piece of cardio equipment each workout allows your body to accommodate to the exercise. Try performing your cardio HIIT style. This is high intensity interval training and it is the most effective way to lose weight and body fat through cardiovascular exercise. To perform HIIT, choose your cardio equipment, such as the treadmill. Run at a moderate pace for 10 minutes and increase the intensity to a sprint for one minute. After one minute, reduce the speed and walk for one to two minutes to recover. Alternate running and walking every one to two minutes until you have completed 20 to 30 minutes.
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