When it comes to weight loss, not all exercise is created equal. It is often heard that cardiovascular activity will surely lead to weight loss, but this is not so. For effective weight loss you must partake in a strength training regimen. According to "Women's Health" magazine strength training will help you shed pounds effectively, and maintain a toned figure. You will build muscle, burn fat and increase your energy throughout the day.
Strength training is effective for many reasons. Your metabolic rate spikes when doing strength training, allowing your body to burn calories throughout the day and even at rest. In addition to your metabolism, strength training builds lean muscle, leading to results that are noticeable. While cardiovascular activity may lead to an increased caloric burn, it is not the most effective when compared to strength training. But this does not mean that strength training should be the only exercise in your fitness program. It is common for people to integrate cardio into a strength training regimen. It will lead to increased caloric burn and keep your body fit and agile. Divide your strength training regimen into three parts: upper body, lower body and midsection. Your regimen should end with cardiovascular activity, followed by stretching. While it is helpful to join a gym or fitness facility, you can use tools, such as free weights and balance balls, to aid in your routine.
When focusing on the upper body, it is important to do each lift and press slowly to increase the muscle contraction. Do a series of push-ups, chest presses and shoulder presses. Attempt 12 reps of each exercise and then repeat the interval. Once you have mastered the exercise, add more weight, rather than increasing the reps. If you don't have hand weights, use bottles filled with water.
Like the upper body, every exercise should be done slowly to build strength. Squats, lunges and leg presses can be done in a set. Attempt 12 reps of each exercise and then repeat. When you have mastered the exercise, including your form, add hand weights to the movements. For example, when doing a forward lunge, hold hand weights over you head and tighten your core to maintain balance.
Your midsection can be exercised by doing a series of sit-ups, crunches, bicycle crunches and leg lifts. Attempt 12 reps of each, and when complete, repeat the series. When you feel as if you body can be challenged, use a stability ball. Let your torso curve with the circular shape of the ball, allowing your midsection exercise routine
to be more effective due to your abs requiring more strength to lift.
When you've finished your training for the day, always stretch. Stretching builds flexibility, prevents injuries and allows for the release of chemicals in your body that can hydrate and nourish your muscles, leading to positive muscular development. It is also crucial to increase your water intake. Water will keep you hydrated and energized. Consult a physician before commencing any fitness routine.
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