Strength Training Exercises For Weight Loss

Strength training simply implies workout with the help of machines and equipments. You basically work against the force coming from your body, free-weights, barbells, stability-ball, weight-machines etc. As soon as your body starts accepting the strength training, it will easily start burning fats and losing weight.

Doing Strength Training Exercises:

While doing strength training you need to overload your muscles. This can be done by using different combination of duration, intensity, frequency and type of exercises. Good frequency and progression also play an important role. This actually gives you a certain proportion to deal with the workouts plan on daily basis.

Remember neither your muscle size increase nor they become strong when you are doing the workouts. Its fine to train on alternating day but it’s also fine to train like 5 days in a row, if same muscle group is not trained in two consecutive days.

You will come across many benefits after doing the strength training. This exercise will help you to balance yourself, get better heart condition, boosts energy, burns calories, increases bones density, betters the cholesterol level and also helps in muscle expansion.

How to get trained:

According to the ACE (American Council on Exercise) people can easily enhance their muscles, after the resistant workouts. Keep in mind, Progression is the key.

While performing exercise, always start up with large group of muscles (compound exercise), and end up with small group of muscles. In order to evade damages and injuries, you should be very careful. Always use the best weights which you can easily handle.

5 Key Points to Remember

1.    Keep proper posture while doing workouts
2.    Breathing process must be normal. You should exhale at the time of exertion – when the force is applied of the movement.
3.    Each set should consist of 8-12 reps but it’s important to change the number of set and reps at every 4 to 6 weeks.
4.    The resistance should not be heavy that you are unable to lift it at least 8-reps per set.
5.    Minimally, you should attend 2 to 3 sessions of strength training during a week.

Cardio and Weight Training

Usually, people do confuse about the issue of when to do cardio – before the strength training or after that. So keep in mind, start your workout plan with weight training, and then go for cardio. If you start with cardio, you will get tired when it’s time to do your weight lifting.

Perfect time for Weight Lifting

You must be thinking about the perfect time to do workouts, it’s the time before you are going to take meal.  Never start your workouts just after taking the meal. You can a snack around 60 minutes before your workout. For this snack, focus on Protein and some carbs. I like to take cottage cheese (protein) with fruit salad (carbs).

Things you must have

Remember, you are in fitness center for the sake of building muscles or losing weight, not for socializing.  Don’t waste time and keep moving and stay on your mission!

Strength Training For women

Women of all ages can easily do strength training. Women have 10-30% fewer muscle hypertrophy hormones than men. This is the reason strength training will not lead women towards the process of muscles building like women in magazine.

Now, you should decide whether you stick with the cardio or go for strength trainings, as free weights are giving you better and quicker results.

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