Resistance-Training Builds Muscle Mass and Burns Fat
You probably know that in order to blast fat, resistance training is the optimal fitness exercise to strengthen your muscles, build mass and raise your metabolism. But this wasn’t a common fitness philosophy—not long ago resistance training was associated with big “muscle men” and not weight loss. Boy, times sure have changed, and we now understand the metabolic fitness process that happens when you perform exercises against resistance.
First, muscle fibers break down with small, microscopic tears as you push or pull against resistance. Then muscles feel sore for a few days as your body repairs and rebuilds the tears. During your rebuilding process, muscle fibers grow in more densley—which is where the term “hard body” comes from. If you neglect your muscles and exercise only with cardio, then your metabolism will slow and waste away along with your firm lean tissue.
Want firm legs, arms and abs?
Well, this is exactly how you get them. Through resistance training. Resistance training is anything that gives resistance against your muscles. The most traditional resistance training is dumbbells or barbells, but it can take on many other forms as well. Cable machines and pulley systems give great resistance, as do elastic bands. Using your own body weight is another way to give your muscles resistance.
Today, you have many options when it comes to resistance training – but they all have one thing in common… it will change your life and improve your fitness!
“But I don’t want to look muscular and bulky.”
I cannot tell you how many times I have gotten this reaction from women when I encourage them to lift weights! The critical thing here is that in order to be fit and toned you MUST lift weights! No, don’t give me that horrified look! Resistance training can literally change your entire body, let alone your self-confidence and self-esteem, but most importantly, resistance training could possibly be the best thing that you will ever do to keep your body looking better than ever. Anyway, if it was that easy to bulk up, every man lifting weights in your gym would be ripped, and you know that’s not the case.
The Benefits of Resistance Training
Metabolism: Resistance training is the one thing that we do that elevates our metabolism for hours after a workout. Cardiovascular workouts are effective and necessary, but, after an hour of running, your metabolism is only elevated for less than an hour before going back down to normal.
On the other hand, resistance training in your fitness program will literally raise your metabolism permanently. This happens because weight lifting is actually a process of breaking down muscle tissue and re-building it back stronger, firmer and more tone.
This process takes time and energy (AKA calories). Once you have added muscle tone to a given area on your body it now takes even more energy to maintain this muscle.
So listen up Santa Monica, here is the run down on why resistance training is such a metabolism booster: When you weight train you break down muscle fibers, which takes energy to rebuild, when these muscle fibers have been rebuilt they are tighter, toner, more firm and now take more energy to maintain. Hence: a higher metabolism all day long. Simple, yet so effective!
• 1 lb of muscle burns about 50 calories a day
• 1lb of fat burns 4 calories a day
Toned and Sculpted:Resistance training is responsible for the beautiful sculpted and toned look that many athletes sport. As mentioned above, resistance training breaks down muscle fibers so that they can rebuild stronger. These strengthened fibers are denser than the weaker ones that they are replacing, thus resulting in a firmer, tighter feel and better fitness.
Since we know that muscles consume more energy than fat, it is safe to assume that when you increase in muscle you will also decrease in fat. (This is of course assuming that your caloric intake does not increase and that your cardiovascular activities do not decrease.)
Due to this decrease in fat, the shape of your muscles will start to be unveiled by the shedding of the extra fat tissue that covers them. Now that’s body sculpting!
Healthy Bone Density:
Do you know millions of people are diagnosed with Osteoporosis every month? Do you also know one of the top ways to prevent having this deadly disease occur in your own body? Doctors say that resistance training is one of the best activities you can do to strengthen your bones and repel Osteoporosis. This is a fitness fact Santa Monica!
When your muscles are resisting against the weight that is pushed or pulled your bones are also being tugged on by your tendons and ligaments. This tugging results in your bones building themselves stronger to compensate for your muscles being stronger. If your muscles were stronger than your ligament or tendons then they would snap right off of your bones. Your body was designed in such a way that it learns from the stimulus given to it and it adapts to perform better.
Other Benefits to Resistance Training
• Increased Strength, Endurance and Overall Fitness
• Improved Coordination
• Raised Self Esteem
• Renewed Confidence
• Feel Good Endorphins
• Feel Younger and Than Ever
A Beginner’s Guide to Resistance Training
A recent study, done by the American Heart Association, concluded that women who lift weights twice a week are able to prevent or slow weight gain and fat deposits around their waists. Since the release of this information, women in Santa Monica are flocking to their local gyms to pump iron.
Before you begin a strength training program it is important to understand proper lifting techniques. When strength training exercises are performed correctly the benefits are countless, however, when improper techniques are used the result is often injury and frustration. Take the following tips and really make your workout count and super charge your fitness program.
Breathe:
You cannot emphasize the important of proper breathing enough, when it comes to lifting weights. Most people do not pay attention to their breathing pattern, and as a result they hold their breath throughout an exercise. For the best results, exhale during the exertion phase of an exercise and inhale as you return to the starting position. For example, during a bicep curl, exhale while you curl the weight and inhale as you lower the weight back down.
Pace:
A common mistake among novice weight lifters is to perform exercises with quick, jerky movements. Instead, focus on making your movements fluid and controlled. Remember, you are working your muscles throughout the entire movement when you control your pace. If you move too quickly, on the other hand, you are simply using momentum, and not muscle, to get the exercise done. You will be wasting your time and fitness gains will come more slowl.
Too Many:
Who says that you need to match your sets and reps to the gym rat on the bench next to you? A key to avoiding injury is to start your weight lifting career with a slow and steady increase in both sets and reps. When you learn a new exercise start by only doing one set and 8-12 reps.
Too Much:
When you start lifting weights for the first time it is important that you lift weights that feel light. Lifting weights that are too heavy will lead to muscle tears and strains. Injury is the number one reason that new weight lifters throw in the towel. Avoid injury by building up the weight slowly; don’t let your ego get in the way of your overall weight lifting success and better fitness.
Balance:
Your body is made up of 7 major muscle groups. These include your legs, abdominals, back, chest, shoulders, biceps and triceps. Many weight lifters get caught up with one or two muscle groups, namely chest and biceps, and as a result their body lacks balance. Not only does it look funny to have only one or two muscular body parts, it also sets you up for injury. Take the time to incorporate all of your major muscle groups into your weekly workouts and overall fitness program.
Break:
Even though you are ‘pumped up’ about your new weight lifting routine, don’t overdo it! Your body needs time off to rebuild and repair muscle tissue after every workout. Start by weight lifting no more than 3 times a week, with a day off in between each workout. As a rule of thumb, never lift weights when you are still sore from your last workout. With time you will develop a routine that gives your body the proper rest time, while still getting you the fitness results you want.
When in doubt, hire TigerFit Personal Training to teach you the ropes. Not only will we instill proper technique, but we will also help you target and achieve your fitness personal goals.
Fitness Tip: Don’t Give it All Back while Away – That vacation you’ve been planning or the business trip you can’t get out of can sometimes have a negative effect on diet and your fitness routine. In fact, sometimes it takes several days or a week to get back into the normal routine and feel like your self again. Although you’re away from home and it’s more difficult to follow your normal routine, you still shouldn’t go all out and blow all the progress you’ve made. Try to get a little exercise everyday and limit the high fat and high calorie foods.
