Weight Training To Lose Weight
You are probably one of the many who think that they can spot reduce by losing weight
off of some areas of the body, or that doing lots of reps with light weights is a good way to sculpt your physique.
In truth, if you want to build a lean and shapely physique and you are using weight training to lose weight, you need to train as a bodybuilder. And yes, the same works for women. Here is why.
When weight training to lose weight, a primary focus should be to build and maintain your levels of lean muscle mass. Since muscle is metabolically active, it burns calories all on its own. Simply put, the amount of muscle you have is directly proportional to your metabolic rate.
In order to build the lean muscle that is required in order to raise your metabolism, you need to stimulate muscle growth; this can be achieved by regularly lifting weights that are just beyond the current capacity of the muscles. To put it simply, you need to push yourself if want to achieve any real results from your weight training.
Keep your reps in the low to moderate range if you are weight training to lose weight. Many people wrongly believe light weights and high reps burns that most weight off. The truth, however, is that this is utterly false.
Achieving weight loss at a specific part of your body is physically impossible. By training with weights, you are not magically melting weight off at the areas that you are working. Instead, you are actually encouraging the growth and maintenance of your muscles; this will increase your metabolism, allowing you to lose weight from all over your body.
You should know that when weight training to lose weight, low to moderate reps are much more effective. They enable you to handle more weight and have a deeper growth stimulating effect; this is because they tap into your fast twitch muscle fibers, which are the most responsive to increases in size and strength. Moreover, they also make sure that your set stays short, your mental focus remains peaked, and your chances of injury due to sloppy technique are reduced.
Never do less than 5 or more than 10 reps for all upper body exercises. This makes choosing a weight easy: find one with which you can do at least 5 reps, but no more than 10, in proper form.
The muscles of the lower body are more responsive than those of the upper body; this means that you can do up to 25 reps and achieve good results. Nevertheless, since lower body weight training exercises such as lunges and squats are harder to perform from a technical viewpoint, keeping the reps between 10 and 15 will keep your from getting injured.
To get the most out of weight training to lose weight, you need to focus on stimulating muscle growth; in other words, you need to train hard so that you can increase the weight you use and the reps you do every week.
This is why it becomes critical for you to sufficiently rest your muscles between each set. Generally, a rest period of 30 to 60 seconds is supposed to be sufficient; however, more rest is needed in order for the muscles to fully rest.
When you are weight training to lose weight, you should rest for as long as needed; this will ensure that you are fully recovered for the next set. A rest period can range from 2 to 5 minutes between sets, depending on the person.
Always remember that weight training to lose fat is not the same as cardio. Losing weight is not your goal; you need to stimulate muscle growth so that your overall metabolism speeds up. This will allow you to lose weight from your whole body, both quickly and easily. Also, lean muscle will help you achieve an athletic looking body.
by: Brandon Young
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