Weight-training is also one of THE main aspects to keep you strong and fit and in a furnace-mode all the time! Why is weight training so important for fat-loss or weight-loss? Why do fitness experts talk about it all the time?
Consider this. Put two dumbbells in front of you, one weighing 10 pounds and other weighing 15 pounds. Lift the one that is 10 pounds, how do you feel? Now lift the one with 15 pounds, do you notice the difference? Your body has to go through additional energy expenditure to lift 5 more pounds! Now imagine this: Let’s say by weight-training consistently for six months to a year, you gained 5 new pounds of muscle in your body! You will be burning so much more calories even doing your regular routine work as 5 additional pounds of muscle takes additional energy expenditure for your body to maintain and use that muscle. Also muscles will give you that toned and fit look that you yearn for when you see other fit people.
Now consider opposite direction. You were carrying lets say 5 pounds of additional ( whether you are a man or woman, some % of body fat is always necessary, that’s why I used the term “additional”) fat in your body, which you now lost through just cardio and dieting. You are damn proud of yourself….but see the effect? Now that you weigh 5 pounds less, your body will require even less energy expenditure to do routine things than before. You will have to eat permanently less to maintain that 5 pound of fat loss. Then when you go off your diet or cardio routine, gradually those fat pounds will creep back on. So when you “diet” or do “only cardio” for weight loss, you are ultimately in a lose-lose battle all the time. That’s why weight training or strength training is so important when you want to loose body fat.
Initially when you start weight training program, you will not see the numbers go down on your scale, which is fine. What your body is doing is, it is trying to build new muscle, and this process retains water for the body to recover from strenuous exercise, but at the same time, it’s also shedding body fat through additional energy expenditure.
Ultimately when you become efficient with your routine, body doesn’t hold additional water weight any more, and you see the numbers go down, although not at the faster rate, as the muscle slowly replaces the weight of fat. Consistent weight-training will keep body in a furnace-mode for two reasons, exercise in itself burns calories, and additional muscle also burns calories at rest. So in the course of time, even if the body fat goes down more compared to new muscle that’s built, you can enjoy the effects of relatively more calorie expenditure. You can use it towards shedding more body fat if that’s the case, or towards calorie input.
There are tons of books available on how to start the weight training program. Pick a book that demonstrates easy training exercises using different machines available in the gym. This way there is less chance of injuring yourself. You can also ask a trainer at the gym to show you how to use a particular machine. Then as you master the machines, start on the body weight exercises, barbells or dumbbells exercises, as they are tougher and require more balance and stamina to do them.
First always concentrate on the form when choosing a new machine or dumbbell exercise. Pick a light weight and practice proper form. If it affects the muscle for which it is intended to effect, and if no other pain or discomfort emerges from it, then that’s the right way to do it. Do weight-lifting as gracefully as you can. There shouldn’t be any jerks or excessive force from any other part of the body other than for the one which you are exercising. Increase weight gradually and as you become more efficient, you will find yourself using more weights for challenging workouts. Do not stay at a comfortable level at any point of training. Always go a little beyond what you consider challenging. That way you keep on reaping benefits from weight training.
Cardio Training Exercises
Yoga Exercises During Pregnancy
5 Legs Exercises for Thighs, Hips and Calves
Facial Exercises for Removing Wrinkles
Easy Weight Loss Home Exercises
5 Best Abs Exercises for Home
Facial Exercises for Double Chin
Stretching Body Exercises
Strength Training for Women