Weight Training For Fast Weight Loss And Increasing Your Muscle Tone

Weight training is often the focus of those who want to increase strength and provide definition of muscles in targeted areas of the body

 

While cardio exercise is also important to health, weight training is the winning strategy for changing your appearance.

Muscle tone is especially important when you are dieting. It's not enough to simply lose the ring of fat around your middle. You want to replace that belly fat with strong, toned muscles. A good weight loss supplement that targets abdominal fat is the best choice.

Health advantages to weight training go far beyond muscle tone. The exercises help boost your metabolic rate and increase your endurance during physical activities. They also strengthen bones and help prevent injury. Training with weights also improves your balance and coordination. It makes sense that stronger muscles would center your body for balance and allow controlled movement that is streamlined and more graceful.

To begin weight training, use a weight that will allow you to complete the repetitions necessary but will be difficult to lift for the last part of the training routine. Within just a few days you will notice your body becoming stronger and more resilient. My preferred series of repetition during sets follows 1 of 3 patterns

1. Maintenance and strengthening (10, 10, 8, 5, 3)

This pattern is great for maintaining and increasing muscle tone. The first set is a warm up, while the last should be close to your maximum lift.

Also, the 8 and the 5 should certainly be difficult, but you should be able to get through them without a problem.

2. Muscle increase (10, 5, 3, 8, 10)

These sets are great for really straining your muscles, tearing individual sarcomeres (muscle cells), thus stimulating hyperplasia and hypertrophy. Remember, proper diet and sufficient proteins are of paramount importance in increasing muscle mass.

The First set is a warm up, but the second "5" should be seriously heavy weight for you.

The "3' should be your "max". Make sure to have a spotter to get the best benefit from these sets.

The last two sets are designed to "burn out" the muscles and build muscle unit endurance. This should be weight that you would normally do earlier in a conventional maintenance set.

When the weights become easy to lift, it's time to change the exercise routine. You may do this by adding more weight, adding more repetitions or changing to a different body position.

For those new to weight training, the initial weight might be used for the first month and more weight added the second month. During the third month you may choose to use a different type of resistance or increase repetitions.

When adding more weight you need just enough to balance the increased strength you built with the previous weight limit. If you must swing a weight to accomplish the reps, it's too heavy. The goal is to use your limit of strength to accomplish the repetitions necessary with nothing left over. The changes made to weight training routines are based on your goals for the exercise.

Adding more and more weight will lead to stronger (and larger) muscles but bulk may not be your goal. Adding more repetitions to your exercise without more weight will strengthen muscles without bulking up. For the most effective and fast weight loss it's best to vary the routine by adding more weight for some exercises and more reps for others.

Weight training should not be rushed. The days when you rest your body are important in reaching your goals. If you choose to work out several days in a row, target a different group of muscles each day to allow previously worked muscle groups to recover and change. The results from weight training are due to taxing a muscle group and then allowing time for rest before stressing those same muscles again.

A warm up period is required before beginning your exercise routine as warm muscles are more flexible and less likely to be injured. A simple cardio exercise and a few light repetitions is enough to prepare for your exercise session.

The warm up also prepares you mentally for the training to come. Focus on posture, don't hold your breath and focus on slow controlled body movements using the range of motion necessary for the exercise. Combined with a healthy diet and good weight loss supplement, weight training will transform your body. While your muscles gain strength and become sleek and defined your self-confidence makes a giant leap as you see and feel the results of your efforts.

 

About the Author

Dr. Okwuje isn't your average medical practitioner. As an athlete and trainer for many years, he has personal experience in the field of health and personal fitness. Visit Dr.O's health & fitness: your source for the latest information on important topics and helpful hints/tips concerning health, weight loss and fitness! http://www.news4myhealth.com