Thursday, February 12, 2009

Strength Training Tips

Strength Training Tips

· Include some type of strength training in your weekly exercise regimen no matter what your fitness goals are. Resistance training provides many health benefits.

· Don't take the all or nothing approach. It's better to do a little training than none at all. So, even if you can only fit one strength training routine in a week, you'll still benefit from it.

· If you're a woman, don't be afraid of strength training. You won't bulk up (unless you are really trying to). And, resistance training is easy to start. With professional guidance and direction, you can quickly learn how to train properly.

· Be sure you are training with the proper resistance size. Ideally, you should choose a size that fatigues you after 10-12 reps.

· Focus on correct form. If you are unable to use proper, safe form when performing an exercise then you probably are using weights that are too heavy. Choose a size that allows you to train with correct form.

· Concentrate on the muscle(s) you are working during a specific exercise and don't allow your other muscle groups to assist with the exercise.

· How long you rest between sets is important. For building muscles and getting bulkier the rest time should be longer. For more muscle endurance and leaner, sculpted muscles the rest time should be shorter.

· The frequency of your strength training depends on whether your goals are to get bigger and stronger (less often) or whether you want to get leaner and more defined muscles (more often).

· Try the periodization technique which progress you every week over a 4-week timeframe. Try a plan of starting with lighter weights and more reps, and each week increasing the weight size appropriately and decreasing the number of reps.

Types Of Exercises


Once the basics are clear, it is now time to decide which is the best exercise for weight loss. While there are a lot of exercises you can go in for, it is important to remember that the best exercise is always something that you not only enjoy doing for at least 30-60 minutes, but it should also make you sweat a little. Even little activities such as playing with your kids for an hour will help you lose those extra kilos, while preventing your kids from becoming obese as well.Other suggested activities can include playing golf without the help of a golf cart. Playing 18 holes without the cart will really make you sweat it out and if done on a regular basis, combined with other exercises, can do wonders for your weight loss program.


Walking is perhaps the most effective exercise for losing weight. While many believe that walking is simply not challenging enough, it is in fact exactly the opposite. Walking speeds up the body's metabolism, which continues for nearly 2-4 hours after you have stopped walking. This continued fast rate of metabolism in the body burns up fat rapidly.Walking is also the easiest exercise to do as not only can you do it anywhere, but it also does not require any special equipment. Adding some of these extra techniques while walking can help your metabolic rate even further:

-Pump your arms as you walk.
-Shorten your stride as you increase your speed.
-Stand up straight while walking. Make sure that you are not slumping.
-Walk briskly.
-Drink sufficient amounts of water before, during and after walking.

Walking will not only help you reduce weight, but it will also meet your cardiovascular exercising requirements.

Stationary Cycling

Stationary cycling is also an excellent method of weight loss exercise. Stationary cycling or biking works in a similar manner as walking, in that it impacts the rate of metabolism in the body. Stationary cycling helps the body burn fat at a faster rate. Cycling at home also gives you the opportunity to either catch up on your reading while cycling, or even watching TV, listening to music, etc. So you can do it at your own leisure and yet achieve good weight loss results.


Aerobics are a set of rhythmic exercises which generally focuses on the large muscles of the body. This type of exercises are usually done while the music playing and you move your body according to the music. Being a cardiovascular workout, aerobics augments muscle strength, muscle coordination, and mobility, while boosting functional and physiological capacities.
There are several types of aerobic classes which are offered, and it is best to talk to the instructor beforehand in order to choose the one which is best suited for your purpose. Classes vary depending on the level of intensity, the level of impact required, timings, etc. Avoid doing aerobics everyday, and preferably stick to doing to it every alternative day, achieving a maximum of five to six days per week.

While exercising is the key to losing weight, it is also important that you do not overstress your body. Sufficient rest is very important for your body and gives it the time needed to recuperate. Also ensure that you are getting at least seven hours of sleep at night and don't forget to take care of what you are eating.

A healthy diet including fresh fruits and vegetables, combined with proper commitment to exercising is the key to losing weight.

Basic Knowledge for Weight Loss


With the presence of various weight loss supplements and several indigenous methods of losing weight available on the market today, more and more individuals looking for ways to lose weight fast are opting for these options. However, we often tend to forget that until we exercise right and combine it with a healthy diet, all these weight loss supplements are not going to sustain the weight loss for long.

The relationship between exercise and weight loss is a long lasting one and one which has been known for ages. There are various types of weight loss exercises that individuals can opt for today. However, before beginning any weight loss exercise program, it is of utmost importance that you consult your doctor. Some of the other tips you need to keep in mind before beginning your weight loss exercise regimen are as follows:

  • Measure you body mass index (BMI) or just simply measure your weight before beginning your program and keep tracking them every four weeks. This will give you an indication of your progress.

  • Maintain a fitness journal or calendar. In this, mark out the time you have decided to dedicate to your workout - this can either be in the morning or in the evening after work. This will ensure that you do not schedule other appointments at that time and are solely dedicated to your workout.

  • It is also a good idea to plan your meals for the entire week beforehand as a healthy diet is very important to go along with your exercise schedule.

  • Let your friends and family members know that you are on an exercising and diet regimen for losing weight so that they can motivate you at every instance. Keeping oneself motivated to get into the habit of exercising is very important.

  • Set a fixed goal for every two weeks. If you lose that much weight in the given time, reward yourself for achieving your goal.