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Unfortunately, it has become a common misconception in the world of weight loss that cardiovascular exercise is the way to lose weight. Although cardio exercise is a necessary component of weight loss, strength training is also extremely important.
Many dieters believe that if they lift weights, they will be adding “bulk” instead of slimming down, but this is not the case. Added muscle tissue actually helps burn additional calories, which aids in the weight loss process. |
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Free Weight Exercise TipsStrength training helps increase the metabolism or resting metabolic rate, which means that you will be burning more calories while you aren’t working out. This does not happen with aerobic or cardio exercise!
With that in mind, one of the easiest ways to add lightweight training to your exercise routine is through free weights. The best part about free weights is that they are available in a wide range of sizes, starting from 1 pound dumbbells, all the way up to 50 and 65 pounds for very experienced bodybuilders.
This means a new exerciser can start out gradually, adding more weight as they are comfortable. Free weights can even be added into a regular cardiovascular routine to help increase that resting metabolic rate! Most research studies show that adding this type of weight training to an exercise routine 2-3 days a week for 20-30 minutes can drastically improve weight loss.
Most fitness experts suggest starting out with a series of free weight exercises and switching between the major muscle groups every few days, to allow those muscles to rest. For lighter weights, they recommend 2-3 sets of approximately 10-12 repetitions per set. For heavier weights, it is usually recommended that the repetitions are kept between 8-10 per set.
Here are some sample free weight exercises:
Dumbbell PressAn excellent chest exercise is the dumbbell press. This can be done with any size free weights. Start out by lying on your back on a flat bench or on the ground. From here, bring the dumbbells together in front of your face, then lower them down out to the sides at shoulder height, controlling the weights evenly. Repeat this motion 10-12 repetitions.
Dumbbell CurlThis exercise helps in strengthening the biceps and can be done with a variety of different weights. Stand holding the weights at your side, one in each hand. Slowing bend the elbow, keeping it close to your side, and bring the weight up towards your shoulder. As you extend one arm to bring the weight back down, bring the other side up towards your shoulder. Repeat 10-12 times.
LungesLunges are a great free weight exercise to strengthen your glute muscles (buttox). You can do these by simply holding the weights near your hips or on your shoulders and slowly doing 10-12 repetitions across a room. You can also do standing lunges, where you stay in one place, move your left leg forward and squat and then switch and move your right left forward and squat.
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