Weight a Minute
There is a misconception when it comes to weight training; most people presume that if they incorporate weight training into their workout routine that they will bulk up.
That’s just simply is not the case. Weight training provides a stress to the muscles that causes them to adapt and get stronger, similar to the way aerobic conditioning strengthens your heart.
Diet and cardio are equally important, but when it comes to changing how your body looks, weight training wins hands down.
So don’t shy away from resistance training just because your goal is weight loss; remember you are looking to lose fat, not metabolically active muscle, which will actually help you on your way to your fat-loss goal. Building muscle will help increase your base metabolic rate, so you will burn more calories all day long, even when you aren’t exercising.
Benefits of weight training are:
•Strengthen bones, especially important for women
•Make you stronger and increase muscular endurance
•Build lean natural body mass
•Help you avoid injuries
•Increase your confidence and self-esteem
•Improve coordination and balance
Begin with lighter weights in order to gradually strengthen your muscles and joints. As you get stronger, you will be able to increase the intensity and duration of your cardio workouts, which will in turn increase your calorie burn during and after each session.
Start by working with a resistance that you can handle in good form for 1 to 2 sets of 15 repetitions. To protect your knees, begin with body weight supported exercises like the leg extension, hamstring curl and leg press. Also, do a few sets of standing calf raises to strengthen your lower legs and ankles, and add some push-ups against the wall to strengthen your upper body. Perhaps most importantly, remember to stretch before and after every workout to help improve flexibility and reduce muscle soreness in the days following your workout.