Lose Weight With Strength Training
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Have you tried almost every fad diet endorsed by those skinny celebrities on TV? Are you getting tired of losing a little weight then gaining it back again after a few days? No worries because you are not alone. Many people now are into those crash dieting and weight loss programs that claim to trim you down by some 10 pounds in just a few days.
It’s not that those programs are not effective; however, it is still better to follow the good old ways of losing weight that are actually scientifically proven to work little-by-little. Here are a few tips that can guarantee you weight loss the safe way.
Abdominal Workout: Building Better Abs
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It is a question sought after by most men, how can one get a perfect six pack? While there is more than one right answer, there are unfortunately dozens of wrong ones. Remember the ab belts that supposedly stimulated your abs through a series of small shocks? How about the ab rocker? Most fitness experts agree that products like these are merely a joke meant to prey on those with low self esteem or are simply looking for an easy way out.
The first and most important thing to remember when it comes to ab training is consistency. Under-working or training only every so often, will produce little-to-no results while over-working will cause muscle strain and weakness. “A good rule of thumb is to train every other day,” says fitness guru Paul Walker of Bally Fitness in Duluth, MN.
Muscle Growth: Preventing Stretch Marks
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If you are a woman and have been pregnant, then stretch marks are just one of your worries. If you are into bodybuilding, you may also notice stretch marks on some parts of your body such as arms and thighs.
What exactly causes stretch marks? Stretch marks are formed when the skin is stretched rapidly with muscle growth or pregnancy. They are not only common on your stomach, but can also appear on buttocks, arms, hips, thighs, and breasts. However, given the right treatment and care, you can prevent them from starting.
Weight Training: Toning Up
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For those who want toned, sleek bodies but without a great deal of muscle growth, a different workout is necessary. Some people can naturally turn flabby arms into smoothly toned arms with ease, while others will have to work harder or longer to gain this effect. The method, however, is similar.
To tone arms, legs, thighs or abs, some muscle gain is necessary. You just want to be sure to gain the right amount, so that any flab is replaced with smoothness, but not huge bulges of muscle. Keeping this muscle is the key to keeping toned – muscle will burn calories faster than fat, and will look tighter and better under your skin.
The goal of any bodybuilder or weight lifter is to get the maximum results from each workout. There is no point in expending the effort in the gym if there is not going to be any benefit. Here are some tips for getting the most from your exercise regime:
- Start with a warm-up set of each exercise. Choose a weight where you can comfortably do 15-20 reps, and use that to get the muscles loose. Then while exercising do each set to failure. Start with a weight where you can do 10 reps, then 6, then 2-4.
- Give yourself enough time between reps to recover, but do not waste it. It is possible to spend three hours at the gym and only lift for fifteen minutes. If you are using the gym as a social activity this is fine; however, if you are trying to build muscles you will want to be more efficient.
Weight Training: Motivation & Discipline
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Weight training has wonderful benefits for our bodies and takes a lot of hard work too. Mental motivation and discipline are requirements to stick with your training schedule and make it through your workouts.
Here are some tips to help you keep motivated and self-disciplined:
- Stick with your workout. Don’t give up. Have a reason for motivation, a reason to complete your training regimen for the day. The best workout is useless unless you have a reason to do it and a great attitude when completing your workout.
Working Out Daily
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The best way to stay healthy is to burn those extra calories everyday so that fat does not get accumulated in the body which may cause obesity and make you vulnerable to blood pressure and heart disease. Sticking to a particular regimen of exercise is called a work out. It has to be done regularly.
The good thing about a work out is apart from keeping the body toned, it builds up muscles by burning up the fat. As one grows older, the rate of metabolism decreases. The hunger also decreases.
But one does not understand the reducing capacity for intake and sticks on to the craving for food and takes more than one requires. The extra calories do not get utilized and convert themselves to fat.
Working Out At Home
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A home gym, unless you have several thousand dollars you can invest in equipment, can be somewhat limiting in the exercises which you can do. But there are many exercises which can be done with a just few pieces of equipment. The equipment that you’ll get should be determined by the amount of space you have available and your budget.
For those living in an apartment, there may not be space for a bench. In this case, you can still get a decent workout in using just a pair of adjustable dumbbells. You can get the fixed weight dumbbells, but you’ll need several different weights in order to work everything, and that defeats the purpose of taking up as little space as possible.
Bodybuilding Glossary
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Much of the terminologies used by bodybuilders can be frightening or just too much for the beginner bodybuilder. Here are some definitions to help you on your way to understanding what everyone is talking about:
Abdominal Region: or abs – the muscles located in the stomach area.
Anabolic Steroids: synthetic molecules that are designed to have the same effect as testosterone, these can have similar side effects to testosterone.
Barbell: a long bar to which weights can be attached to either end (commonly used for bench press).
Bench Press: the most fundamental lift. Done while lying on your back, the bench press involves the barbell or dumbbells being lifted from the chest straight upwards.
