Article by Brian L. Schmidt
Do you think that your health isn’t precisely as you’d like it to be as you have additional fat? If so, you ought to think about getting rid it by weight lifting. A lot of individuals connect strength training with body builders, however this shouldn’t be thought of simply as a means to become very strong and muscular. Disciplined weight lifting is one of the more valuable methods to lose weight and keep it off. It is appropriate for anyone over the age of twelve, either male or female.
Prior to starting any weight lifting plan, it’s important to obtain a medical go-ahead from a physician to be certain that you don’t have underlying or unknown health issues that could create a risk while working out. Although you look or feel completely fine, it’s usually wise to obtain this consent to be certain that you’ll be able to work out consistently and will be able take demands which might be put on you by your instructor.
If you have access to weight lifting machines at a fitness center, you easily can do some dumbbell lifting slowly in the beginning. This may be 3 to 4 sessions to begin with, however you may step up with time. At your home, you might do some dumbbell workouts while listening to music or watching TV to help distract yourself from the strain.
Even when you’re not working out, it’s helpful to move more since it also can be a factor in your weight loss. For example, at school or work, you could use the stairs instead of the elevator. If you have extra time at home after dinner, jog or walk the dog to burn more fat.
You ought to combine walking with jogging at whatever time you can. You can begin slowly; walking for 10 minutes daily for the first 7 days and add to this to about 1 hour in the third or fourth week. You could do this either outdoors around the neighborhood or you could use a treadmill.
A good quality circuit program blends dumbbell weight lifting with quick change between exercises. In the start, you might do 1 circuit program every week, then 2, 3, up to 6 sessions weekly when your body is completely used to the workouts.
In addition to these training programs, it’s very important that you eat a healthy diet to prevent gaining back the fat you burned in your training sessions.
About the Author
Brian has been writing articles for nearly 4 years. His newest interest is in bankruptcy law. So come visit his latest website that discusses bankruptcy topics such as bankruptcy law attorney and href=”http://filebankruptcypro.com/Chapter_7_Bankruptcy.html”>what is chapter 7 bankruptcy that you need for financial relief.
Article by John Diaz
Sounds like an oxymoron, but it’s true. I often hear people saying they are afraid to lift weights because they don’t want to gain weight or look bigger. The error is in their perception, they couldn’t be father from the truth and here’s why…
Generally when we say we want to lose weight what we really mean is we want to lose fat, the loose fleshy stuff hanging from arms and thighs or spilling over into a muffin top. Be honest can you pinch some? If not, why read on you’re already a god or goddess. For everyone else, that doughy stuff between your fingers are the glad bags of the body. That’s right, fat is essentially stored energy in the form of fatty acids that can also contain fat soluble chemicals some even toxic.
Basically human fat comes in two kinds, visceral fat (the stuff around your organs) and subcutaneous fat (the stuff you’re pinching). Now let me just say in fats defense, that not all fat is bad. It’s necessary for insulation, protecting the body from shock, cell membrane integrity, and that previously mentioned stored energy; you know, incase you get stranded with no food. So, unless you’re planning on getting stranded for a really long, long time, maybe we should lose some of it.
To burn off fat safely, effectively and with long term results we should tackle it three ways, 1) diet (that’s obvious), 2)cardio ( burn it now) and 3) resistance exercise ( that’s right weight training). If you lose weight alone from diet as much as 25% of weight loss can come from lean body mass; that’s a significant hit to your metabolism. That means it would take less calories to gain the weight back and when you do the majority will come back as fat, meaning you’d be fatter even at the same weight. Conversely, weight training can increase lean body mass, increasing bone density (that’s good), strengthen connective tissue (also good), and building muscle mass. Now consider that muscle is 20% denser than fat. So if you lost 5 lbs. of fat and gained 5 lbs. of muscle though you’d weigh the same, you would look smaller and all with no jiggle.
A pound of muscle burns about 50 calories a day in metabolism, though it doesn’t sound like much, add 2 pounds of it and that muscle would burn off 10 pounds of fat in a year. Not too shabby now is it? Best of all maintain that muscle and that newly svelte body you got from that great diet and cardio work will be much easier to maintain…at last no yo-yoing.
Resistance exercise should be performed 3 times per week for at least 30 minutes per session.
Cheers!
About the Author
John Diaz is a Los Angeles/Hollywood personal trainer with over 20 years of experience helping celebrity and private individuals alike get into camera ready shape. For more great tips and info visit his website at http://www.ultimatehlth.com.
Check out these Lifting Weights images:
Lifting Weight off of the Road Shoulders
Image by TranBC
A snowplough widens the road just south of Powerline Hill on the Sea to Sky Highway.
Daniel lifting “weights”
Image by Hendricks Photos
Sailors lift weights.
Image by Official U.S. Navy Imagery
ARABIAN SEA (Jan. 8, 2012) Lt. Cmdr. Kevin Gue, from Oakland, Calif. spots Lt. Todd Leroux, from San Diego, during a session of weightlifting aboard the Nimitz-class aircraft carrier USS John C. Stennis (CVN 74). John C. Stennis is deployed to the U.S. 5th Fleet area of responsibility conducting maritime security operations and support missions as part of Operation Enduring Freedom. (U.S. Navy photo by Mass Communication Specialist 3rd Class Kenneth Abbate/Released) 120108-N-OY799-246
Article by Deepakfitho
Most fitness experts and trainers recommend running or weight training for faster calorie burn, especially for people looking for weight loss and building muscles. Building muscles helps rev up metabolism for effective fat loss and faster burning of calories in the body even while you are resting.
But what if you don’t enjoy running or cant lift weights due to medical condition. Is there still a set of exercises that can help you lose weight? For those desperately seeking an exercise subsitute to help them lose weight then we are glad to introduce Plyometrics to you. Plyometrics are extremely effective to improve flexibility and strengthen muscles. Plyometrics work on the basic principal of loading the muscles and then contracting them in rapid sequences. This movement adds strength and elasticity of the muscles and the tissues that surround them in order to develop more strength to perform any activity.
If your muscles have become weak and find it diffiult to do your workouts then plyometrics can take you out from this phase and power you for higher performance and athletic movements. Using muscle mechanism like stretching and contracting in rapid sequence allows the muscle to reach maximum force/power. Stretching the muscles just before contracting allows the muscle to increase its power. The muscle must contract within the shortest time to express this power which is the underlying factor of plyometrics. Stretching the muscle while in tension is known as esscentric contraction and concentric contraction is when the muscle shortens in length and develops tension for movement.
There are different forms of exercise that you can do according to your objective of muscle gain, muscle strengthening, weight loss etc. Many people are also stuck in the myth that a bigger body signifies more strength which is untrue. You could have the explosive strength with a lean body without much muscles in your body. Performing plyometric exercises can boost and produce powerful movements and increase performance.
Plyometrics can immensely improve your performance in sports, in general movements, etc. It can help you gain the strength to reach you target of higher fitness and reduces injuries. It is important to follow the underlying muscle mechanism of contraction for explosive results or stretching the muscle before it contracts so that it contracts with greater force.
Here are some plyometric exercises for power building
Squat Jumps: Stand with feet shoulder-width apart, arms at sides. Start by doing a regular squat and then jump up as high as you can when you rise up reaching for the ceiling.When you land, lower your body back into the squat position to complete one repetition.
Staggered Press Up osition: Rest on floor with hands just over shoulder width apart out in front of you. Have one hand forward and one hand back.Technique: Lower your body down as far as you can so your chest goes over the line of your back hand. Push back up and jump the back hand forward and the forward hand back.
Scissor Kick: Lie on your back. Contract your abs and lift your head and shoulders and your legs off the ground. Hands can be placed under the small of your back for support. Spread legs apart and then bring legs together. This action will alternate with first left leg being on top and then right leg. Spread legs again, then bring them together. The movement should look like a pair of scissors opening and closing.
Shuttle Run:Firstly, place a marker at 10 metres (m), 20m, and 30m. Run fast to the 10m mark first, touching the floor and running back to the start line.Then run to the 20m line and back. Finally run to the 30m line and back.
Side Straddle Hop: Start with your feet together and your hands at your sides. Jump outward and land with both feet wider than shoulder-width apart, while swinging your arms outward and up until your hands meet over your head. Reverse these actions as you jump back to the starting position.
There are many plyometric exercises that you can do. Above are some exercises can you can incorportae in your day to day workout. It can get tiring in the beginning but within a few sessions you would be building power. Gradually you will be able to increase the intensity of the workout adding speed and strength to your routine.
About the Author
We are a fitness and wellness company where we offer weight management services.
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Article by Jared DiCarmine
A lot of people, especially women believe that they need to do a lot of cardiovascular exercise in order to lose fat and get a nice midsection. This couldn’t be further from the truth. You see, muscle tissue, is metabolically active. It needs calories to survive. If you do not provide your body with those calories, you will basically consume yourself. This is where weight lifting comes into the picture when it comes to dropping the pounds.
Lifting weights is extremely demanding on your body. It is very metabolically demanding and can really put you the overall look of your body over the top. Having very well, defined, muscles is whats going to give you that overall hard, toned, lean look. Without that, you are going to look “skinny fat.” Skinny fat is my definition of someone who has no muscle tone whatsoever, very soft, and very skinny. If you need a picture of someone, then just think of Richard Simmons.
Lifting weights, if intense enough can also burn a tremendous amount of calories in a short amount of time. Because your body is a tremendous adaptive machine, it is going to want to repair itself as fast as possible. By you throwing your body so out of whack, you essentially boost your metabolism sky high. Studies have shown that your metabolism could stay risen for hours on end if the exercise was intense enough.
This phenomenon is called elevated post oxygen consumption. Your body has an increased demand for oxygen after an intense bout of exercise. With an increased demand for oxygen, there is an increase in metabolism. These 2 factors are positively correlated. Now, here’s the funny part about this entire process. When it comes to regular steady state, slow cardiovascular exercise, such as jogging for 30 minutes, this phenomenon does not happen. But, that is for next article.
Remember, you need to lift weights to increase your metabolism and your fat burning ability. If you ignore this rule, you are only hurting yourself for the long run.
If you want a whole fat loss program absolutely free with more tips like this, then click the link below now.
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