Strength

Strength Training To Lose Weight

To burn more calories you need more muscle. Muscles burns 6 more calories than fat while at rest, and during physical exercise, muscles require more energy to work, boosting metabolisms by a much as 15%, causing you to lose weight faster and more effectively.

Increasing Metabolism

Here’s how it works. Muscles burn calories 24/7. The more lean body mass (muscle mass) you have in your body, the more metabolic fuel you need for energy. The more energy consumed the higher your metabolism. The higher your metabolism, the faster you metabolize fat and carbohydrate calories to supply your muscles with the energy it needs.  Therefore the more muscle you build, the more efficiently your body uses and consumes calories, setting off a chain reaction that stimulates weight-loss, and puts in place the metabolic factors needed to maintain weight-loss for the long term.

Benefits of Strength Training

- Reduced Body Fat
- Increased Bone Mineral Density
- Increased Strength
- Improves Heart, Lowers Cholesterol and Blood Pressure
- Increases Metabolism
- Enhances muscle tone

Routines

Upper Body

For strong, sexy and toned arms try this 3-week plan that alternates arm strength workouts with cardio sessions every other day, 6 times a week. Your strength workout sessions should look like this…

Start with 3 sets of front foot elevated split squat: Stand spread out with your front foot on a 6 inch box or step, take 2 seconds to lower your body, pause for a second, then push yourself back up to starting position.

Try 10-12 reps with your left leg elevated and then the same with your right leg. Remember to rest for 30 seconds between sets.

Follow up with some seated row with tricep handles. Sit with your feet forward and hold on to a rope handle attached to the cable, grab the ends of the rope with each hand and pull the rope towards your sternum for two seconds with elbows pointing out. Hold for a second and then return to the starting position.

Do 3 sets of 10-12 reps. Finish off this seated shoulder press. Sit on a bench with holding dumbbells (ideally 3-8 pounds) with a hammer grip, curl the dumbbells towards your shoulders and then press them above your head until your arms are straight.

Reverse the steps and complete 3 reps of 10-12 sets.

Core Muscles

Try 10-20 reps of these moves 2-3 times a week along with several cardio sessions to improve abs and lower back strength:

Try these moves with a foam roller…Lie facedown with your quads centered across a foam roller and balance on your forearms. Move back and forth on the roller, keeping your knees off it, until you find the most tender spot. Hold there for 30 seconds to 2 minutes or until it’s no longer uncomfortable. Then repeat the move.

Turn over and lean back onto the foam roller so it’s at the bottom of your shoulder blades for your lower back. Sit with your knees bent, feet flat, and place your hands behind your head. Keeping your elbows wide, lift your hips slightly and move slowly back and forth over the roller, keeping it under your upper back. If you hit a tender spot, stay there and breathe deeply until you feel it relax. Do this for 30 seconds to 2 minutes then repeat.

These require a stability ball…Kneel in front of a stability ball and place forearms on top of it, hands in soft fists. Step feet back (the wider they are, the easier the move and keep your body straight from head to heels. Hold for up to 60 seconds, squeezing both your abs and your glutes tight. Then repeat.

Lie face up with your back centered on a stability ball, knees bent and feet hip-width apart; squeeze your butt so your hips are even with your torso. Extend your arms alongside your head, thumbs interlocked and palms facing up. With your butt contracted, crunch up as far as you can. Don’t worry if you’re not rising very high. Lower arms and repeat.

Lower Body Muscles

Try these moves 2-3 times a week along with cardio sessions to strengthen your lower body:

Squats are the go-to exercise to work your thighs and your butt. Avoid the common mistake that women make by keeping their weight on their toes rather than the heels while doing squats. Stand with your feet shoulder-width apart with your knees slightly bent and head looking forward. Bend your knees and stick your butt out to the back as you squat. Once your thighs are parallel to the ground, use your legs to push yourself back up. Go for 10-15 reps and sets of 3.

Try these sumo squats to work your inner thighs, incorporating weights of 30lbs or more. Stand with your feet double shoulder-width apart with your back straight and head looking forward. Bend your knees and squat down until your knees cover your toes. Push yourself back up and squeeze your butt. You can place your hands in front of you to act as a counter balance. As you push yourself up, breathe out. Maintain a straight back throughout the exercise. Go for 10-15 reps and sets of 3.

For your hamstrings and back leg muscles lie on your back on a stability ball with your hands by your sides. Dig your heels into the stability ball and lift your pelvis off the ground by contracting your butt. Slowly roll the ball out by extending your legs. Repeat this “in and out” motion as you keep pressing your heels into the ball. Breathe out as you extend your legs. Do this for 2 mins and rest for 30 seconds.