Tuesday, 28 May 2013

It is always a good idea to include weight training in your program when trying to lose fat. Cardio exercises will help you lose weight, but you need weight training as it will help change the entire shape of your body by burning fat and building muscle. Lifting weights will actually help you lose weight. Experts agree that resistance training is the best way to build and preserve lean muscle mass, which speeds up your metabolism. Weight training takes more strength than cardio.  Aim for lifting 3 days per week for 30-45 minutes. Women are told not lift weights, or to work with light weights with increased number of reps. But, heavy weights will not make women bulky as they don’t produce enough testosterone to build bulky muscles. If your aim is to lose weight and build muscle at the same time, aim for two 30-minute of cardio sessions per week. Practise Weights and Cardio on separate days. Another option would be to train large muscle groups in combination to optimize your calorie burn: shoulder presses combined with squats, rows with stiff-legged deadlifts, bicep curls with lunges. See to it that you take 1 or 2 days off as you need to, as muscles need time to recuperate. Lack of adequate rest lowers your body’s natural defences and also weakens your mental and emotional stability.


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