How Resistance Training Can Help You Lose Weight

Resistance training routines are designed to make your muscles forcibly contract by making them work against a form of resistance or weight. The result will be increased muscle mass and tone, which will make you have a reduced body fat composition. 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. That being said, it is clear that if you are on a quick weight loss program, weight training will be beneficial to you.

What are the benefits of strength training? As a start, it increases your body density, increases muscle mass, and lowers your blood pressure. Compare this to what cardiovascular training or aerobics does. Aerobic training increases the strength of your heart and lungs and improves blood circulation.

Both forms of exercise, as well as a healthy diet, are important, and can help you lose weight and burn fat. 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.

In order to benefit from strength training, you need to find a routine that uses all of your muscle groups. To begin, you should choose two exercises for each muscle group, and do two sets of ten to twelve repetitions for each exercise.

If you can warm up for ten minutes prior to starting your resistance training. Aerobics or yoga stretches are good ways to warm up. In addition, confer with your medical practitioner prior to commencing with a resistance training regimen.

Here are some exercises targeted specifically for certain muscle groups.

For your chest chest do push ups, and bench presses.

For your back you can do lat pull downs, and dumbbell rows.

For your shoulders, you can do seated and standing overhead dumbbell presses. To hit your biceps, you can do preacher curls with a barbell and seated dumbbell curls. To exercise your triceps, you can do reverse extensions with dumbbells and barbell presses with your hands gripping the bar close together. To exercise your quadriceps and buttocks your can do squats with a barbell on your back and lunges while holding dumbbells in each hand. Finally, to get your abdominal muscles in shape, you can do sit ups and crunches.

Allow your muscles one day to recuperate between work outs. On the days in between, you can some aerobic exercise. While weight training it is important that you utilize proper form. If possible have a trainer watch you while you lift your weights to insure you are using the correct form. 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. When you can comfortably do sixteen reps, increase your weights.

Follow this routine for about six weeks, and then find another routine, using different exercises. Keep the time between sets to less than one minute if your goal is to lose body fat, and build muscle endurance and size.

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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