When looking in the mirror, quite a few people ask themselves the same old question “How to lose weight?”. The truth is that no matter which diet plan you are going to stick to, you need to combine optimum nutrition with suitable exercises to achieve sustainable weight loss.

Except cardiovascular exercises, which are a physical activity with continuous or frequent movement, there is another class of exercises called resistance training. Typical examples of cardio exercises included running, jogging, aerobic, dancing, climbing uphill, jumping a rope etc, whereas resistance training is to do with either weight lifting or using your own body weight.

Although both types of the exercises help you lose weight and keep fit, the advantage of resistance training is that it increases the mass of lean muscles in the body, and the more muscles you have the easier it gets to burn fat and lose weight.

You can practise resistance training by using weight machines, resistance bands, dumbbells and barbells, or just any kind of external weights such as bottles with water or even bricks. In addition, you can use your own body weight by doing pull ups, push ups, sit ups, squatting, lunges etc.

Resistance Training is More Effective For Losing Weight

When you do cardio exercises, your metabolism slows down almost immediately after you finish them. With resistance training, however, your metabolism continue to stay elevated long after you finished the exercises, even if you sit on a couch like a mummy.

Resistance training is extremely important for weight loss, and if you hesitate about doing it, imagine this. We have two people of the same weight – one has more muscle, while the other has more fat. Now, the muscle of the same mass occupies less volume than fat, therefore the person with more lean muscles will look smaller and fitter than the other one whose body is sagging and floppy.

Resistance Training Help You Look Leaner, NOT Bulkier

Apparently some people, especially women, are afraid of resistance training because they think it will get them bulky. They see bodybuilders with huge muscles and veins popping out through their skin, and loathe their look. What they don’t know however, is that to achieve that kind of look professional bodybuilders take body-enhancing drugs.

Let us get this thing straight – resistance training will NOT make your body bulky. All it will do is it will make your muscles leaner and stronger, and your body more shapely. Isn’t that precisely what you want?

Tips to Make Your Resistance Training Effective

  • Do Resistance Training Only 3 Times per Week – After you’ve done resistance training, your muscles need time to recuperate. Ideally you want a day break before each new session, so doing resistance training 3 times a week is quite enough.
     
  • Lift The Right Weights – If you lift weights that are too heavy, you may get yourself an injury; if you lift weights that are too light – you don’t give your body enough challenge and don’t train it enough. So choose the right weights for your resistance training.
  • Do it Slowly With Well-Controlled Movements – if you do resistance training quickly, you use the body momentum instead of your muscle strength to help you do the exercises, and thus you impair your efforts.
  • Refresh Your Training Program – When doing the same exercises over and over again, your body gets accustomed to them and their effectiveness noticeably reduces, thus slowing down your progress. Refresh you resistance training program with new set of exercises every few weeks to keep them challenging, exciting and useful.

The best way to see your extra fat burning away is to combine resistance training with cardiovascular exercises and the proper nutrition program. And when you catch yourself asking the same old question “how to lose weight fast?”, remind yourself – that slow but steady is much, much better and safer. After all, you don’t want to harm your health, and the very reason you need to lose weight is to look greater and feel better, isn’t that right?

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Filed under: Weight Loss Exercises

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