We previously spoke about the importance of including strength training into your daily workout. Strength training is a fantastic way to burn fat while simultaneously building lean muscle mass for overall results.
The Benefits Of Strength Training
Strength training speeds up the metabolism and enables the body to continue to burn calories even after you’ve stopped working out. This is a great boost in the process of losing weight.
According to a recent study on the effects of strength training on overall health, inactive or overweight adults experience a 3-8% loss of muscle mass and 3-11% of bone mass per decade. Strength training can stop, prevent and even reverse this process by building muscle and protecting the skeletal system.
As we get older, our balance and coordination begin to decline – often leading to falls and injuries in the elderly. Regular strength training can greatly improve this aspect of aging and prevent any accidents from occurring as you age. Resistance training is also very effective for improving flexibility and maintaining good posture.
What’s more you don’t need fancy equipment to tone and shape your muscles. Just incorporate strength training into your routine by working with your own body weight.
Strength Training Basics
It is important to leave a break in between strength training to give your muscles adequate time to heal and repair. Incorporate the following exercises into your workout routine on alternate days.
To begin, do 10-15 repetitions of each move and leave a 30 second rest before moving on to the next exercise. As you become fitter and stronger you can gradually increase the number of sets (e.g. Push Ups: 2 sets – 10-15 repetitions each).
Important: Be Sure To Warm Up And Cool Down With Some Light Cardio And Stretches To Ensure That You Do Not Cause Injury.
4 Strength Training Exercises For Beginners
1. Push Ups:
Lie down parallel to the floor with your arms outstretched in front of you and your hands shoulder width apart. Flex your feet and keep them in line with your hips. Tighten your core muscles and slowly bend your elbows and lower your chest towards the ground. Then gently push back up and extend your arms again to return to the starting position.
Stand up straight with your feet about two feet apart and stretch your arms out in front of you to balance. Keep your back straight and engage your core muscles. Slowly bend your knees until the backs of your thighs are parallel to the floor. Push up slowly off your heels while maintaining straight posture to complete one rep.
Lie on your back with your knees bent and your feet flat on the ground in front of you. Lightly rest your hands behind your head and engage your core. Slowly lift your head, shoulders, and upper back off the ground and hold for 2 seconds. Release and lower gently back down onto the floor.
4. Triceps Dip:
Sit down and position your arms shoulder width apart on a bench or a chair. Slide off the bench and extend your legs out in front of your body. Straighten out your arms and slowly bend your elbows to lower the body so that it is at a 90° angle. Be sure to keep your shoulders down and push back up to the starting position by straightening your arms again.
With over 100,000 success stories on record, Motivation Weight Management has a growing number of clinics nationwide. Speak to your local Weight Management Adviser today about how you can lose weight and improve your overall health.