Resistance training is a great way to promote weight loss. If done correctly, it will help build muscle, increase metabolism (burn calories), and improve cardiovascular fitness at the same time. With regular resistance exercises, you’ll also be able to reduce body fats while increasing lean muscle mass — all without counting any extra calories.
If you have been on a dieting regimen, you probably know that diets are hard to maintain over long periods of time. They usually result in quick weight gain, followed by extreme hunger pangs when trying to lose the excess pounds. That’s why many people opt for calorie restriction as part of their fat-loss efforts. But this type of approach has its disadvantages since it isn’t practical or affordable for most individuals. For one thing, it requires you to count every single calorie you eat. And if you take too much food with you when eating out, then you won’t even get half of what you need to fuel your daily activities!
In addition to being inconvenient, diets don’t really work well for fat loss because they tend to cause more harm than good. By reducing caloric intake drastically, you may actually slow down your metabolic rate, leading to an overall lack of energy. You may end up gaining more weight instead of losing it. Plus, these types of diets often contain harmful ingredients which could increase your risk of developing health problems such as heart disease.
So how do we solve this problem? One solution would be to focus on exercise alone rather than cutting calories. This method allows you to enjoy life and still shed those unwanted extra pounds without worrying about your dietary choices. However, there are some drawbacks to this strategy that you should consider before embarking on a workout routine. First off, exercising for extended hours each day increases stress levels. Over time, high stress levels can lead to fatigue, headaches, and other health issues. In fact, studies show that chronic stress may raise the chances of suffering from obesity-related diseases like diabetes, cancer, depression, and hypertension. So unless you’re willing to put yourself through the hassle of dealing with the after effects of working out, you might want to reconsider doing so.
Another potential pitfall is having a sedentary lifestyle. When you engage in less physical activity than recommended, not only does your body become weaker but it also loses its ability to fight illnesses. This makes it particularly important to keep moving throughout the whole day. Otherwise, you run the risk of becoming sicker later on due to poor nutrition.
There are several ways to incorporate resistance training into your regime. Some experts recommend focusing primarily on upper-body workouts while others prefer lower-limb movements. Either approach works fine depending on your individual needs. In either case, remember to always lift weights slowly, rest between sets, and perform full range repetitions. Doing so will ensure that you give your muscles enough time to recover properly afterward.
Below are 5 simple tips that will make it easier for you to follow a resistance training program successfully.
1) Find a reputable gym where you feel comfortable going. There are plenty of places around town which offer free sessions once a week. Ask friends who belong to gyms nearby whether they’d be willing to let you join them. Or try searching online for local gyms near you using Google Maps. After finding a few options, look closely at each facility until you find one whose services match your budget. Make sure that classes are offered regularly and that memberships include unlimited access to equipment. Also check out the facilities’ cleanliness and safety measures. You surely wouldn’t want to go back home feeling uncomfortable after spending 20 minutes inside a gym.
2) Start small. Instead of jumping right into an intense workout session straight away, spend some quality time getting used to lifting heavy objects first. Beginners should start with light weights and gradually progress to heavier ones as time goes on. Once you’ve practiced proper form and mastered basic lifts, you can move onto more advanced routines. Remember to warm up thoroughly beforehand by performing some easy stretches and walking briskly for 10 minutes. Don’t push yourself too hard during the beginning stages; otherwise, you may injure yourself.
3) Always listen to your body. Do you feel pain when attempting certain moves? Are you unable to complete a set of reps? If so, stop immediately and consult a trainer who specializes in personal training. A qualified professional can determine exactly what adjustments you must make in order to prevent injury and safely reach your fat-loss goal.
4) Get creative. While it’s true that standard gym routines are effective, you can still spice things up by combining different methods. Try adding yoga or Pilates into your exercise plan to add flexibility and strength at the same time. Alternatively, mix up your routine by switching between dumbbells and barbells.
5) If possible, stick to the basics. No matter what kind of workout you choose to pursue, always begin with the simplest routine possible. For instance, if you’re new to lifting weights, you shouldn’t attempt squats just yet. Instead, practice standing lunges and crunches first. Then move on to leg extensions, calf raises, and finally stepups. Remember to alternate between both legs whenever possible. By doing so, you’ll provide adequate stimulation to both sides of your body simultaneously.
For maximum results, aim to perform resistance exercises 3 times per week. Ideally, you should work out on nonconsecutive days (i.e., Friday, Saturday, Sunday). However, if you feel healthy and energetic enough, you can definitely schedule your workouts on consecutive days (Monday, Tuesday, Wednesday, Thursday, etc.). Regardless of your preference, resist the urge to skip workouts altogether. Regular exercise is essential for maintaining optimal health, especially when combined with a nutritious diet.
The BEST Resistance-training Program For Fat Loss
Now that you’ve learned how to use resistance training effectively, you can apply the above information toward achieving your desired goal.
Before starting a workout routine, make sure you consult your doctor first. Depending on your age, current medical conditions, medication history, and gender, you may require additional tests. Your physician will assess whether you’re fit enough to participate in strenuous workouts. In that event, he/she will prescribe medications that protect against injuries and monitor your heart function.
With a clear prescription and a safe environment to train in, you can now proceed to setting up a solid workout routine. As mentioned previously, you should never rush yourself through a workout. Take care to avoid doing unnecessary repetitions in particular. Aim to complete 15 to 25 reps no matter what movement you’re practicing. As far as timing goes, you should always allow your muscles ample recovery time between workouts. If you decide to change your usual routine, you can adjust the number of workouts accordingly. Just make sure you stay consistent with your total weekly volume of cardio and resistance exercises. To gauge your progress, weigh yourself every week. If you notice that you haven’t lost any significant amount of weight, you can tweak your routine or simply switch to another workout plan altogether.
As you continue building up endurance and stamina, you’ll become stronger. Eventually, you’ll be able to handle increased load and heavier weights — all without straining your joints. Once you reach this point, you’ll discover that your entire body becomes energized naturally. All of your senses are heightened, making your workouts seem more enjoyable. Now imagine yourself taking that next step forward…
You’re a strong, confident person today thanks to your dedication to staying active and committed to your fitness goals. Whether your ultimate objective is to lose weight, tone up, or simply enhance your appearance, resistance training is the key to success. Even better, you didn’t have to sacrifice the joys of everyday living along the way. Thanks to the power of strength training and regular exercise, you were able to accomplish something truly remarkable.
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