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Strength Training
and Weight Loss
So you've started out on
your weight loss journey.
Congratulations! By now, you will
have looked at your nutritional
needs and hopefully added some sort of
cardio such as walking, swimming
or a fitness class to become
more active. It's time now to
make that daunting step into
weight (or resistance) training.
There is a common fear among
some people, especially women,
that if they were to start
weight training they will start
to look like the next Arnold
Schwarzenegger. Truth of the
matter is, those kind of results
only happen when you
specifically train for them.
5 good reasons to
add a weight training program to
your exercise program:
* It strengthens weakened
joints, making them more stable
and less injury-prone.
* It not only works the muscles
- it also strengthens bones.
* Results are fast - regardless
of age and sex. Your strength can
increase by up to 72% in the
first 4 weeks.
* It not only improves the
overall tone of your body, it
will also improve your posture -
which will help in making you
look slimmer.
* It helps to burn kJ faster.
Lean muscle tissue is 17-25
times more active than fat. This
means you will burn more kJ even
at rest! By adding 1-2kg of
muscle to your body - you'll
burn an extra 290-418kJ a day.
When you first start a weight
program, don't be disheartened
if you gain a couple of kilos.
It is often said that Lean
Muscle Tissue weighs more than
fat. Do not listen to this hype.
1kg of fat weighs the same as
1kg of muscle – muscle tissue is
more toned and compact than fat
so you will start to look much
slimmer.
If the scales are not moving,
don't despair. Weighing yourself
is not your only means of
tracking you progress. Several
other ways exist to help keep
track of your progress and find
out if your gain is muscle or
fat.
* Measure yourself. Get out a
tape measure and measure various
parts of your body - common
areas to include are hips,
waist, thighs [mid and top],
bust/chest, arms, calves &
stomach. You won't need to
measure yourself every week -
once every 4 weeks is usually
best, as you won't see much of a
difference on a week-to-week
basis.
* Use an article of clothing to
help measure your progress. That
pair of jeans or skirt that is a
little tight is perfect.
If you know absolutely nothing
about weights and their proper
use it is best to visit your
local gym and see the staff
there. They will show you
exactly what to do and even draw
up a program for you if you
wish. If you are at school,
visit your PE department and ask
one of your teachers to help you
out. Most high schools have
their own weights area for
student use. They can show you
what you need to do, how to do
it and help you keep track of
your progress.
If seeing someone or exercising
with someone is intimidating for
you or you don't have the money
for the gym you could try an
'at home' video or DVD. You will
need to buy some free weights
- dumbbells or barbells. Check
out the program before you buy
any equipment. Some
things to remember if you take
this option:
* Watch the video before you
actually start participating.
This way you can see what you
will be doing and the equipment
needed to participate.
* Make sure the instructors give
a "beginners option". This means
there should be someone in the
group using no weights - follow
them until you are comfortable
and confident with the program
to add weights. In addition,
there should be a section at the
beginning of the video (or DVD
menu) which focuses on showing you
the proper form and technique of
the lifts required.
* When you first start using the
weights, if at anytime, the
weights become too heavy for
you, STOP. Change to a smaller
weight or revert to the
beginners' option. The old
saying "No pain, no gain" is
completely outdated - you can do
more damage then good. Listen to
your body, it'll tell you if it
isn't coping.
* Another point to keep in mind
- the video/DVD should have a
cardio/warm-up section at the
start - this is important
because you shouldn't start a
weights session with cold
muscles. A warm-up should last
between 5-15mins and include
gentle aerobic activity. Some
programs alternate between
cardio and weights workouts but
it is important that the
starting warm-up gets the heart
beating. If you don't feel that
it is good enough or you want to
make sure you warming up
properly - take a walk [15mins
minimum] before you start the
session.
* On that same note, make sure
that the video/DVD has a "cool
down" at the end of the session.
This can include a number of
things, most usually include
mini Pilates/Yoga like sessions
at the end to stretch out the
muscle groups.
* Aim for good technique when
every time. Don't try to keep up
with the instructors or other
students. If you
need to take a break or slow a
section down then do it. You
want to get healthy not injured!
Weights not your thing?
Try using resistance bands.
These bands are usually used by
people in rehab or older people
who can't lift weights. They
give the same kind of workout as
actual weights but they tend to
be a little easier on you.
The added bonus with resistance
bands is that if you go away for
a holiday or for the weekend to
visit family, etc they are easy
to pack into your bag so you
don't have to miss out on your
workouts. They also weigh less
and don't take up much space in
the suitcase. Add in a daily
walk or swim and you've got your
cardio covered as well, so
there's no need to 'slack off'
while abroad.
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