When it comes to losing weight women choose diet or exercise, exercise usually consists of running or cardio machines in the gym. It seems that women generally neglect the idea of resistance training for fat loss even though there is scientific evidence to show this is the best form of training to lose fat.
How Does This Work?
When you complete resistance training your lean muscle mass will increase, this doesn’t mean you will suddenly look like Arnold Schwarzenegger, it just means that your body will carry a few extra pounds of lean muscle.
A female carrying out weight training will not gain the size a male does from lifting weight because women carry on average twenty times fewer hormones than males that cause muscle size increase.
Interestingly science has shown that on average a woman who carries out resistance training three times a week for a month will gain a pound of lean muscle but actually lose 1.75 pounds of fat.
What happens is that the body burns extra calories every day to carry out its normal functions for every extra pound of muscle a person weighs. The typical value of calories burned for every extra pound of muscle is roughly 35 to 60 calories per day. Using rowing machines is always the best choice to lose weight quickly. You can buy one of these rowing machines (especially stamina air rower review – find the best rowing machine) to perform rowing activities at home.
This extra calorific usage is caused by your resting metabolic rate increases as your lean muscle does.
One of the reasons women do get put off from weight lifting is because when they weigh themselves they are not losing that much weight, this is because if you lose 1.75 pounds of fat but gain 1 pound of lean muscle the scales will only show a loss of under a pound.
To combat this the best way to monitor your weight loss performance is to measure your body parts monthly, as long as your body is reducing in size your on the right track to achieve your goals.
Measuring Your Success
Get a tape measure and once a month (same date and roughly same time) measure the following:
- Waist (Just below the belly button)
- Chest (Measure under armpits and over the fullest part of bust)
- Arms (Measure shoulder to elbow and use the halfway point)
- Thigh (Measure hip to the knee and use the halfway point)
Keep a log of the measurements and you should see the measurements reduce in size and your clothes start to feel baggier or even become too big!
Muscle Building Exercises To Accomplish Your Goals
Muscle building can be a great way to get in shape for all age groups. This article includes many tips on maximizing the benefits from your workouts for an effective program in muscle mass. Read on to get the most benefit from its content.
Include the “big three” into your exercise regimen. These mass-building exercises include deadlifts, bench presses, and squats. These exercises help add bulk in addition to strengthening and conditioning your body. Try to include variations of these exercises in workouts on a regular basis.
You must consume a sufficient amount of protein if you are serious about building muscle. Protein is the building block that creates muscles.
Don’t forget carbohydrates when trying to build muscle. Carbs are absolutely critical to provide you the energy you require for working out, and if you do not get enough, your body converts your stored protein for energy instead.
Switch up your routine. Like anything else, things can become boring, which can keep you from doing them. Make sure that you do different pieces of equipment at the gym or taking advantage of different exercise classes.
If you choose to supplement your muscle-building attempts with creatine, you should use caution, especially if you are using them for a long period of time. These supplements should not be used if you have any sort of kidney problems. Creatine can also bring on cardiac arrhythmias, heart arrhythmia, and muscle compartment syndrome. Adolescents are at the highest risk. Be sure that you keep your doctor before starting use.
Eat well enough on days that you work out your muscles. Consume a large amount of nutritionally dense calories about one hour before you begin your workout. This does not mean that you should eat too much, but you should eat more than you do on days that you aren’t in the gym.
Compound exercises are an easy way for you wish to achieve optimum growth in all areas of your body. These are exercises that use several different muscle groups to perform a single lift exercise. For instance, a bench press will utilize shoulder, tricep and chest muscles all at once.
No matter your age, a beneficial muscle building workout routine can really work wonders for you. Hopefully, you have just learned what you can do to start a muscle-building regimen that will not only strengthen and condition but also give you a super, new body and healthy, lifetime habits.