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One of the ways I was able to change my shape forever was through weight training. If you want to lose fat or change your body, one of the most important things you can do is lift weights. Diet and cardio are equally important, but when it comes changing and looking better, weight training can get you there.
Weight training is especially important for women to increase bone density. It will also help raise your metabolism by increasing your muscle mass. Muscle burns more calories than fat, so the more muscle you have, the more calories you'll burn all day long. Weight training is also important to help you with everyday activities because it will improve your coordination and balance.
Here are some basics for getting started encompassing the following strength training principles. The first principle is muscle overload. To build muscle, you need to use more resistance than your muscles are used to. Think of muscle fibers as soldiers in an army, when the front line goes the second line moves up. But, muscle fibers can build back up quickly, so the principle of rest and recovery is equally as important to build strength. This is also important because the more you do, the more your body is capable of doing, so you should increase your workload to avoid plateaus.
To judge your starting point, you should be lifting enough weight that you can only complete the desired number of reps. You should be able to finish your last rep with difficulty but also with good form. Another principle is progression or changing the exercises to incorporate a different or more diffucult movement.
Remember to always warm up before you start lifting weights. This helps get your muscles warm and prevent injury. You can warm up with light cardio and then stretching before going to weight training.
It is also important to lift and lower your weights slowly. Think about using a tempo of 1,2,3 for the upward movement and again for the downward movement. Don't use momentum to lift the weight. If you have to swing to get the weight up, chances are you're using too much weight.
Be sure to use proper breathing, using the exhale as you perform the contraction or hardest part of the movement and inhaling as you extend the muscle. For example, exhale as you curl up on a bicep curl and inhale on the way back down. Be sure to pay particular attention to your posture and not throw your back or swing your hips when performing an exercise. It is also important not to lock out you joints such as your knees or elbows when doing an exercise. Remember to keep your joints soft.
So now you’re asking the question, just how much weight should I use? The easiest way to determine how much weight you should use on each lift is to pick one up and try it. Start with a light weight and do a warm up set of the exercise of your choice, aiming for about 10 to 15 repetitions. Rest for about 30 seconds and do it again. If it is still too light and easy to maneuver than pick up the next weight about 2-5lbs. heavier.
In summary, you should be lifting enough weight that you can only do the desired reps. You should be struggling by the last rep, but still able to finish it with good form. You will be using heavier weights with larger muscle groups such as chest, back and legs. You'll need smaller weights for the shoulders and arms. \When purchasing weights, purchase at least 2 sets: one lighter, one a little heavier.
Joanne Sgro is Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her fiance, where she runs her personal training business, Fitness Answer, LLC.
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