Strength Training for Weight Loss

Strength Training for Weight Loss

So why use strength training for weight loss?  Well, getting larger and leaner muscles is one of the secrets in losing fat or burning calories to lose weight. This will also keep the weight off for a longer period compared to dieting. The weight-bearing exercise or strength training helps the body achieve a leaner body mass. This is not necessarily doing the kind of workouts that bodybuilders do; rather this simply involves the basic strength training.

Many people try to starve themselves in their effort to lose weight, but oftentimes it’s not doing any good at all. Losing weight is not just about controlling calories and limiting them in the diet, or meeting the certain caloric restriction to aid in weight loss. It’s true that calorie deficit is essential in losing weight, but it is important to delve through a more meaningful process of weight loss, which is strength training. This will help the body achieve a leaner body mass that burns calories twenty-four hours a day. Starvation diets make the body lose fats and at the same time make the body lose the muscle mass.

Should I Use Strength Training for Weight Loss?

women strength training routineStrength training is a good solution for those wanting to lose body fat and lose weight. This will maintain and build the muscle mass underneath the body fat when one is still in the process of losing fat. A greater proportion of lean body mass will make the body become slimmer as one loses the body fat and still retains the muscles mass.

Women in general are afraid of strength training since the first thing that would come up to their mind is the bulky body builder. They are frightened that if they lift weights they would soon have the figures of body builders. However, women need strength training for a more effective solution for weight loss.  Read about the benefits of a customized workout plan.

Those with high percentage of body fat do not only store fat in the superficial tissues such as the hips, midsections, arms, legs, and thighs. The body fat is also stored within the muscles of the body. The fat occupies a greater space in the muscle, thus making it look bigger. Strength training will make those fats disappear when the muscles are regularly exercised. It is necessary that strength training be done regularly to achieve better and lasting results.

Muscle mass also disappears as the body grows old. If there is no muscle replacement done to the muscle lost, the body will store an increased percentage of fat; however, strength training will help one’s body preserve the muscle mass or enhance it so as not to gain weight. Strength training will make the body become a calorie-burning engine, making the body burn fat, lose weight, and maintain leaner body muscles. This will also help in the development of strong bones and reduce the risk of conditions involving bone density such as osteoporosis.

Conclusion On Strength Training for Weight Loss

Strength training can be performed in the gym or at home. One can do push-ups, abdominal crunches, leg squats, and pull-ups. The resistance tubing may also be used. Barbells and dumbbells or free weights are the regular strength training tools. Weight resistance machines are also available in the gym. Strength training simply requires one’s time and determination.

Different Cardio Machines

Different Cardio Machines

There are five different cardio machines at most gyms– the treadmill, the stationary bike, the elliptical, the rowing machine and the stair master. You should choose a machine that you are most comfortable with and that will give you the most benefit. If the reason you do cardio is for general fitness/health, then your goal should be to get your heart-rate to about 65% of your max. (220-age x 65%).

5 Different Cardio Machines

1) Rowing Machine– best overall workout. It uses the strength of your upper body as well as your lower body. Two big problems with this machine- the first is that no one ever uses it right. It requires coordination of all your body parts at the same time (men especially have problems with this). I had been an avid gym goer and competed in one competition and was halfway through my certification to be a online personal trainer before I learned how to do it properly. The second problem with this machine is that it’s hard to find a machine that’s calibrated properly. Even the best/brand new gym equipment never seems to get it right. If you can do it, great…I only try a week before I go canoeing and call it training.

2) Treadmill– second best overall cardio workout. Again, running engages the entire body (though you feel it much less in your back than with the rowing machine). There is something insanely satisfying about finishing a run (runner’s high). I personally hate running, so I only use this maybe twice a month or so. Something to be careful about- running on a treadmill is not the same as running outside, so before you attempt a marathon, test your body on the pavement. Running in general is hard on the knees and other joints, so make sure you include strength training with your running to keep the joints strong.

“Elliptical is my favorite of the 5 different cardio machines!”

3) Elliptical–   There are several types of elliptical out there. I don’t “get” most of them, but the ones that you can adjust the incline on are awesome for defining the lower body. The ones with moving arms are useless…use weights to define your arms…when you use the elliptical, you are just taking away from the proper cardio workout. What elliptical have over treadmills is that the user controls the speed, so if you need to make a sudden stop, all you have to do it stop…no looking for the massive red button you can never seem to find in a hurry. Also, it’s much easier on your joints.  A lot of people say they don’t get as good a workout on the elliptical as on the treadmill, it probably has to do with the intensity they are working at, as well as the incline. Adjust both so that you can feel it. Check your heart-rate. That’s what matters most anyway.

4) Stationary Bike – Bikes are awesome. They provide a super lower body workout, and if you position yourself properly on the bike, they also provide a great upper body workout. Any bike with a backrest is useless in my mind. You are only working your legs on this bike, and therefore have to work twice as hard to get the same results. How hard is it to ride a bike?

“5th different cardio machine”

Different Cardio Machines Stairmaster

5) Stairmaster – This is another one of those machines that you need to use properly to get the full benefit (and no one ever does). I don’t know why gyms still get these…they were a fad of the 80’s and 90’s, but I think they suck. They don’t mimic any real-life movement and aren’t like climbing the stairs. You can get a pretty good leg workout if you use it right, but using it right means not touching the arm rests…watch these machines next time you are at the gym…everyone who uses them rests on the arm rests…when you do this, you are just moving your legs, and are not getting of the precious resistance in there. I haven’t been on one of these in about 6 years. The step-mill on the other hand is awesome. Not all gyms have one of these, they are the ones that look like actual stairs coming out. They mimic real-life stairs more closely, and give a great cardio burn. Again, I see too many people resting on the armrests on these…why are you resting on a piece of cardio??

The whole purpose of cardio is to improve your cardiac and respiratory systems (and probably reduce fat or something)- so no matter machine you choose to do this with, make it your main focus…after getting proper instruction on how to use the machines.  Finding online nutrition service providers can also assist in weight loss.

Lifetime Gym Membership Discount

How To Get Lifetime Gym Membership Discount

Looking for an affordable way to join a gym? Paying a monthly gym membership can become quite expensive, which is why a lifetime gym membership discount is appealing.

There are many different ways to find discounts on gym memberships, but you may have to nose around a bit. While large gym chains boast discounted memberships all year long, smaller chains may not have the advertising budget to announce their latest deals. Many people gravitate towards large gyms simply because they believe that these chains can offer the best price … though this may not be true. If you think that a private health club may not be affordable, think again.

Since larger health clubs have to keep attracting clientele, they often promote their services through a small amount of fliers that may, or may not, reach your mailbox. If you are curious about a health club, take the time to visit the club and ask about any discounts. Most of the time, a health club representative will be more than happy to sign you up … and sometimes this can mean a deep discount. Still, if you want to join a gym that is not offering any sort of promotion, there may still be a way to get a discount.

Getting A Lifetime Gym Membership Discount

Lifetime Gym Membership Discount For GymCall up your current health care provider, and ask them whether or not they will give you some sort of discount if you join a gym. Many health care companies will be glad to offer their clients incentive to get into shape, and this can mean a discount for you. Also, many large corporations offer their employees discounted rates at selection gyms (though this may not be common knowledge), so check with your supervisor. As you can see, there are many ways to receive lifetime gym membership discount… you just have to know where to find them.

Once you find the type of discount that puts a gym within your reach, make sure to take advantage of all that a gym has to offer. Join classes, use all the machines, and indulge in a nice sauna or hot tub. Far too often, new gym members don’t take the time to use everything available to them, so make sure to ask about all amenities offered by your gym.

If you’re on the hunt for a  lifetime gym membership discount, prowl around your town for the best deal out there. Remember, check with your insurance company and with your boss – discounts may be more available than you think.  Click here to read about “The Difference Between Gyms and Health Clubs

Difference Between Gyms and Health Clubs

Difference Between Gyms and Health Clubs

Is there a real difference between gyms and health clubs? Before you begin to search for your optimal workout place, you may want to know why some facilities are called clubs, while others are simply gyms.

For most people, finding an ideal workout facility is not an easy thing to do. There are so many things to consider before joining any sort of gym or club, and different people require different types of amenities. In order to discover the workout area that you will feel most comfortable in, you must ask yourself a few questions. Do you enjoy immersing yourself in classes and sports? Are you simply looking for a place to lift some weights? What do you want to achieve when you spend your time working out? Essentially, the difference between gyms and health clubs is that one type of facility exists for people to pump iron and sweat, while the other really focuses more upon the little things.

The Real Difference Gyms and Health Clubs

Gyms and Health Clubs Inside

If you are used to being pampered, a gym that blasts loud rock music may not be quite your style. As you begin to visit gyms and clubs, you will soon discover that gyms tend to attract workout fiends, while clubs are slightly more relaxed. Health clubs often offer sports such as tennis, volley ball, golf, and squash while gyms merely offer weights and machines. You will also find that many health clubs include nutritious restaurants, while gyms mostly offer protein shakes and muffins.

The other key difference between gyms and health clubs is that health clubs tend to be more expensive. The entire goal of a health club is to provide its members with a sort of easy going workout haven. You will not find body builders at most health clubs, and you will not see a lot of business people screaming in pain at a gym. Really, the type of workout facility that you join will depend upon your personal taste (and budget), so make sure to look around quite a bit.

Do you feel uncomfortable when you walk into a gym? If so, a health club may be more your speed. Then again, if you do not enjoy a quiet atmosphere while you are working out, a health club may be a little bit too slow for your needs. Most people will be able to tell whether or not they will join a fitness club once they walk in the door … all it takes is one quick look around to know if you feel comfortable.

Closing Thoughts On Gyms and Health Clubs

Make sure to spend quite a bit of time investigating both gyms and health clubs – you never know which type of facility may cater to your workout needs. The difference between gyms and health clubs may not be obvious at first, but once you really start to poke around the distinction will become very clear.   Click here to read about “How To Get Lifetime Gym Membership Discount“.

Is Interval Training For Runners

Interval Training For Runners Only?

Is interval training for runners only?

No, Interval training is best defined as a workout using a both weights and cardio.  There’s a lot of information out there on interval training for runners, but anyone can benefit from interval training.  Moving from exercise to exercise means that you will be doing some form of exercise throughout the entire training session – as such your cardio training will be the “rest” period from the weights and the weights are the “rest” period from the cardio!  Let’s get started!

Planning.

Interval Training For Runners Planning

Planning for an interval training session is paramount. This ensures you cover both the cardiovascular activities and also balance the resistance – or strength training across the major muscle groups. I.e. going from upper body to lower body and of course core muscles. The types of interval training for runners will be vary depending on the runners goal (short or long distant running).

Allow the same time you would for a normal workout, but KEEP MOVING between exercises.

For the purpose of this article, (and since the weather is warming up!), we will perform these activities in the local park – therefore a cost free activity!

Mark out your “cardio” area – this could include skipping, jogging, shuttle runs, step ups, or running the stairs or hill close by.

The strength work will include squats, lunges, push ups, tricep dips, and crunches. A towel or yoga mat is handy to have close by and other than a water bottle – this is all you will require!

Get MOVING with Interval Training!

Start by warming up the body – using your cardio selection. Then move to squats – followed by cardio, then pushups, cardio, then lunges, cardio, then tricep dips then cardio, then crunches and core stability exercises and then finish with a slower cardio set to warm down, followed by stretching!

But why???

  • Interval training will force your body to burn calories continuously during the workout.
  • Increase your metabolism which in turn will increase fat burning well after your workout has finished!
  • Save time – and get the benefits of cardio and strength training in the one session!
  • Interval training will push you body to new limits (interval training for runners assists with decreasing track times)!
The Truth About Abs

The Truth About Abs

Let’s stop all of the myths and find the truth about abs!  Ab machines (abdominal machines) are excellent for strengthening and tightening the Ab muscles if done on a regular basis and for doing ab exercises.  The problem with ab machines are in the advertisements seen on television, billboards, and in magazines and newspapers which all make outrageous claims that by doing stomach exercises for a few minutes each day you will be sure to lose weight and reach your fat loss goals without any serious diet efforts.

The outright lie that is being told about ab machines is that using a specific (or any) Ab exercise for 3 minutes per day will not only strengthen and tighten the abs but will also remove the thick layers of fat tissue located around the midsection. This is totally untrue, this is not the truth about abs. 

The Truth About Abs Is You Can’t Target Fat Loss

The truth about abs is ab exercises only strengthen and tighten the Ab muscles, they have absolutely nothing to do with the reduction of body fat tissue.  There is no such thing as spot reduction, spot reduction is a myth of fat loss .  The only way to lose the body fat tissue located directly on top of the Ab muscles is to follow a specific fat burning diet that is capable of accomplishing such a task.  Only then will the Ab muscles be visible.

The truth about abs is performing stomach exercises for the abdominal muscles is no different than doing biceps curls for the biceps muscles.  Curls will make the biceps muscles tighter, stronger, and bigger but will not remove the fat tissue from the arms.  Instead of using these weird Ab machines and contraptions to lose weight you need to begin a good diet and aerobics exercise program that will speed up your metabolism which will force rapid fat loss to happen.  This is the only way to lose fat fast.