Fast Weight-Loss Tip

The great thing about weight training is that it offers a wide variety of options.  Plus, working your muscles burns calories not only during the workout but also afterward during recovery.

Variety

You can choose exercise that incorporate machines, free weights, or simply your own body weight.  Fitness clubs have an overwhelming assortment of these options, so it’s best to consult with an associate of the fitness center.  At home, a small investment will get you dumbbells, barbells, plates, specialty equipment, and even pull-up and dip apparati (I’ve always wanted to use that word).

Burning Calories

Lifting weight is intense, whether you go for high reps and light weights or low reps and heavy weights.  Either way, focus on working one muscle group no more than 3 times a week.  Split your body parts into different days and mix up your routine so each week is different.  For example, maybe you do chest and back on Monday this week; next week, you might do back and arms on Monday.  Abdonimal (abs) are the same.  Don’t work them every day.

Drink plenty of water, get plenty of rest, and eat plenty of protein.  Your muscles will return the favor by getting stronger and burning calories.  The bigger (or denser) your muscles become, the more calories they burn.  Oh, don’t worry … just like you can’t play piano like Billy Joel by playing a lot of piano, you aren’t going to turn into Mr. or Ms. Universe just because you lift weights.

Here are 5 simple techniques to get the most out of an exercise routine.

1 - Exercise 5-6 times a week.  It’s important to get your body moving often!  When you do, you burn calories, improve blood flow and lung capacity and you just plain feel better.  Pick any time of day; it doesn’t matter as long as you have the energy.

2 - Don’t do the same thing twice during the week if you can avoid it.  What do I mean?  There are so many different ways to exercise:  distance running, biking, sprinting, weight-lifting, cardio, dance, yoga, pilates, … and so on.  Pick five and do one each per week.  You’re body will benefit from what’s called muscle “confusion.”

3 - You don’t need to work out 2 hours a day.  Get your heart rate up by exercising between 20 and 6o minutes per day, depending on the intensity level of the workout.  Higher intensity should last a shorter period of time.

4 - Work your entire body over the course of the week, but try not to work the same major muscle group two days in a row.

5 - Eat smart or your workouts won’t be as effective.  Don’t eat within an hour of your workout.  Eat healthy foods like fruits and veggies and DON’T FORGET PROTEIN!!!

Now get to work!