If you are trying to lose weight then it is essential that you incorporate some muscle building activities into your training. Losing weight is about burning calories, and one way to do that is to build your muscles. Basically the more muscle you develop the more energy you burn, resulting in weight loss success.
Hit the Gym
Many people go to the gym to lift weights. Typical regimens include alternating days of upper body work with lower body work. For instance, on Monday and Thursday you might work your upper body, while on Tuesday and Friday you might work your lower body. This gives the muscles time to repair and grow between workouts. Most weight lifting programs involve lifting in sets. For instance you might do three sets of ten repetitions of bench press exercises.
When using a barbell with weights, you should work out with a partner to avoid injury. If you are lying down on a weight bench pushing hard to get that last repetition and you hit a sticking point, you could be in serious trouble. If the weights get stuck in this position, even lifting it above your neck, past your head and dropping it to the floor can become an impossible task.
A better alternative might be dumbbells. Using the example just given, do the bench press with dumbbells. You will get a full range of motion, giving your muscles a more beneficial workout. You get a better stretch at the bottom of the repetition and, if you do get stuck and can’t get that last repetition in, drop the dumbbells to your side and allow them to hit the floor.
If you want more of a challenge, use dumbbells on an exercise ball. The ball creates instability which causes your body’s core muscles to work hard to keep you on the ball. If you do lose balance, it is much easier to toss aside the dumbbells than it is to toss aside the barbell.
Take a Class
Strength training doesn’t have to be a daily grind of lifting weights in the gym. There are many classes or exercise programs you can follow that will help with building your muscles. Most gyms have classes such as total body fitness or group power lifting that use many types of weight training equipment including barbells, hand weights and resistance bands.
Strength training classes help to shape and tone your muscles into lean mass without the bulk. In addition, since the instructor pushes you along during the class at a very rapid pace, there is a bit of cardiovascular benefit as well. And an instructor-led class can ensure that you are doing the exercises with the correct form to help you avoid injury.
If you don’t care for classes, there are many exercises that you can do at home, and you don’t necessarily have to purchase large racks of weights to get the desired results. Simple hand weights will do just fine and there are many strength exercises that require no equipment, such as the simple pushup. Find a DVD to help you with your exercises.
Prevent Injury
There are important steps you should take to prevent injury and reduce the occurrence of strains, sprains and more severe injuries.
Warm up and stretch. No matter what routine or exercise you are about to engage in, your muscles need to be prepped by using a bike, treadmill or quick repetitions with a light weight to get blood circulating in the muscles and make them more pliable. Stretching after your routine will improve recovery time, thus reducing soreness after a session.
Proper technique is crucial when strength training. Bouncing or jerking motions and improper grip can cause the weight to pull your muscles and overextend their range, resulting in injuries. Injury can range from minor strains to more severe sprains or ripping that can prevent you from training for an extended time. Having a trainer show you proper technique is important, as is knowing your boundaries for the amount of weight you can safely work with. You may decide to use wraps on your joints or back to help distribute the weight more evenly, which will also reduce the chance of injury.
Pay attention and be ready. Distraction and fatigue can quickly ruin your progress and put you out of commission by causing an accident. Lifting heavy weights requires concentration and attention to your performance. Chatting with friends or watching other people is distracting and can cause you to lose form and drop weights, pulling and tearing muscles. A dropped weight may also fall on you or a neighbor, causing serious, long term injury.
Over training when your body is not in optimum condition can cause you to lose grip or push your body beyond its ability to handle the weight. Not eating, lack of sleep, training too often, using too much weight or training without proper preparation or safety can ruin all your hard work, so always train prepared and in good condition for the best results.
If you do experience injury, treat it right away. Minor injuries may just need a day of rest, compression and ice to reduce swelling. Severe injuries should be checked by a doctor as soon as possible or healing time will be longer. Take care of injuries properly to avoid more damage and to start training again as soon as possible.