subject: the benefit of a resistances programme [print this page] the benefit of a resistances programme the benefit of a resistances programme
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the benefit of a resistances programme
By resistance programme, yes we mean lifting weights but slow down be for you say I don't want big muscles or I have to much fat to do that, well on the contrary if you have too much fat to see your muscles hitting the weight session at the gym is the needed tool that you can use. Most gyms offer far more then running courses and cycling; the weights are the preferred places for fat loss for a number of reasons. Obviously if you were to just stick to up hill walking or maybe a bit of jogging on a regular basis; 2 3 times a week you are going to get bored and most likely seeing little end results because its more then 80 % about your diet not about what you do to exercise. However saying that being healthy does play its part it just has to be put into it's places, you can't eat what you want and then do exercise and burn it all off at least not for the average Joe who will be doing no were near enough exercise to achieve this any way back to why it's a good idea as soon as you hit the weights for men or women you will find your self moving that pin higher and higher. Either trying to keep up with people around your or just trying to push your self especially the next time you come to the gym and so on. That has to be the top thing that keeps you motivated about the gym. It does not take weeks and weeks of work to see strength increases no more then a couple of sessions and you will feel like you are achieving some think that is unavailable to you. Continuing your programme no more I think I was less puffed out on my run this time but I can lift 5 kg more then last week and so on.
Be for we get too far into this I would like to stop some women dead in the water that if you work out you will get vainy and have big muscles obviously I'm talking to any women that have bought this book by lifting heavy, pushing yourself to your limit and then by eating high protein diets and eating much bigger meals then usual you are going to pack on muscles but that is not what you will want to achieve. For the majority of women simply all you need to do is to do weights that you have no problem lifting, just go on the machines to start with and don't start eating a lot more because of your weights. Maybe a little more but nothing much and let me tell you there is no way you are going to get big muscles. It takes body builders years of training to even to start to look big and that's years of blood, sweat and tears. All you need to do is perhaps to work up a slight sweat doing sets of 3 and 15 reps keeping the reps high will ensure no big muscles are formed.
At the end of say a six month programme you will start to look more toned not masculine but just firm and toned. This, believe it or not is only the benefit for people that are trying to lose weight; the main reason is that resistance training burns a lot of calories and especially considering you don't have to work you ass of on the treadmill for hours just simply 30 to 40 minutes. By doing this you will be burning off almost the same amount of calories. The reason is running you are doing a prolonged exercise that is relatively easy to do whilst with say a leg extension with pushing the right weight you could do no more then 10 sets worth of reps it is a fare higher intensity then aerobic sports because of the intensity of it so in that short space you are going to be burning a lot of calories.
I'll now explain how you can easy yourself into this with minimal aches and pains. If you are not interested simply skip to the next chapter but I'd suggest you listen on. The first step is either buying some dumbbells for home but this is rather costly so I'd suggest going to a gym and whatever you do, do not sign up for a years membership at a gym. The average person who signs up after 3 mouths they will no longer be coming on a regular basis. Once you have joined your gym on a pay as you go agreement make sure you get you induction so after the induction you now know how to use the machines. Where you are going for high intensity or low intensity I would highly recommend you do a weight that is so light you could do about 20 reps in a row but only do 10 for 1 set then move on and when you finish be sure to stretch out and preferably be for as well.
By starting training in this manner you should avoid most of the aches and pains most people will get. When you go back after 2 to 3 days, go back and do 2 sets of 10 then after that session go again and do 3 sets of 10 reps all at the same weight as you started don't be tempted to put it up at this point. Now on your 4th time go to the gym if you're a man out the weight so u can do no more then 8 reps and if you are women put it so you can do no more.
