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Weight
Training For Weight Loss Programs
Many
people who get involved in a weight loss routine often perform
cardio training as their sole workout. They never hit the weights
but just hop on the treadmill machine, stationary bike or the
elliptical. If you've ever asked them why they are only doing
cardio training, they will tell you that it's the ultimate way
to lose weight. This can't be further from the truth.
While
cardio training can play a vital role in weight loss, you're
not getting the most out of your workout session if you do only
cardio. Did you know if you couple your cardio training along
with weight training, you can actually reap double benefits
and fasten your weight loss? That's true. If you've watched
the TV program "I Used To Be Fat", you can see how
this fat guy called Tanner used weight training in his weight
loss program. He did burn quite a good amount of calories since
starting taking him from 119 kgs to 103 kgs in a few weeks.
Weight
training recruits your muscle fibers and when done intensely,
it can burn lots of fat and calories. In addition, weight training
provides a major benefit like boosting your metabolism. The
more muscle mass you carry, the higher your metabolism. A fast
metabolism triggers your fat burning hormones, hence making
you more prone to burn fat rather than storing them. Heck, you
can even lose fat while doing nothing.
Now
that you know the importance of weight training for your weight
loss programs, it's time to learn what type of weight training
routine you can use. If you want to lose weight from weight
training as fast as possible, forget about isolation exercises
and focus on compound exercises instead. These exercises solicit
several muscle groups at the same time and enable you to burn
more calories since they require more energy. Compound exercises
include bench press, deadlifts, squats, bent-over rows, lat
pull-down, military press. These exercises will give you a full
body workout.
Below
is a weight training routine for your weight loss programs.
Incorporate it 2 times per week. And do cardio 3 times per week.
Monday
- cardio
Tuesday
- weight training
Bench
press - 3 sets of 8-12 repeats (targets chest, triceps, shoulders)
Deadlifts
- 3 sets of 8-12 repeats (targets lower back, quadriceps, hamstrings,
glutes, trapezius, rhomboids, calves, forearms)
Squats
- 3 sets of 8-12 repeats (targets quadriceps, hamstrings, glutes,
calves)
Wednesday
- cardio
Thursday
- weight training
Bent-over
rows - 3 sets of 8-12 repeats (targets lats, biceps, forearms,
rear deltoids, rhomboids, trapezius)
Lat
pull-down - 3 sets of 8-12 repeats (targets lats, biceps, forearms,
rear deltoids, rhomboids, trapezius)
Military
press - 3 sets of 8-12 repeats (targets shoulders, triceps,
trapezius)
Friday
- cardio
Saturday
- rest
Sunday
- rest
Repeat
Don't
forget to weigh yourself every now and then to see how you're
progressing. Give yourself a 60-day challenge and see the results.
Weight training for weight loss programs isn't complete without
proper nutrition and adequate rest. So eat the right foods like
complex carbs, lean proteins, healthy fats, fresh vegetables
and fruits plus drink enough water. Following such a weight
loss program doesn't need to be a chore. Treat it as a healthy
lifestyle and it will become easier.
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