Resistance Training – muscle burns fat!
If you're like many of my patients over 40 can lose a few pounds and would like to see young, taut, muscular look that you used to be back. It is true that as you get older, if you do not use it, you lost the strength to know that
Did you know that people are 5 pounds of muscle for 10 years to lose after the age of 30 years? That's right! This loss of muscle metabolism, burn fat more slowly and dropped weight fast. However the good newsthat there is a way to reverse this process. It's called strength.
There are many aspects of optimal health that good muscle strength influences. do, in fact, not only the muscles tighter closer look forward, but can actually help us age more slowly, lose weight, build bone density and remain nimble and less prone to damage.
Many people try to lose weight, I tell you aerobic exercises like walking, jogging or biking together several times a weekwatch what they eat, but her weight loss is still very slow. When asked whether she was not the efforts of the resistance, or muscle strengthening with the people they are surprised to hear that it's faster results if the exercise of the replacement of some aerobic voor some resistance. Let me explain why.
What is resistance training?
In short, the resistance in any exercise of muscles against external resistancefree weights, weight machines, tubes, or even removal of rocks, which makes the muscles contract. Making this kind of muscle exercise causes microscopic tears in the muscle in a process called catabolism or rupture of the muscle fibers.
Healing and repair our body resonates known as anabolism. Grow not only the muscles repair themselves, but also stronger, thicker and more resistant. The result of this two-step process produces a tighterIt increases metabolism, which helps you burn fat faster. If you burn fat faster, what do you think? Lose the pounds of stubborn fat faster.
Here are some additional benefits of strength training that I bet I'll be surprised:
• Can blood – Current research shows the pressure, lowers blood pressure, weight training, both systolic (top) and diastolic (bottom) at different points. There is also less stress hormones in the bloodhelps lower blood pressure.
• It prevents osteoporosis by building bone – bone rubbing against the muscle during strength training stimulates bone growth and thicker.
• Reverse or delaying the aging process – combined with a higher protein intake, resistance training helps to growth hormone (HGH), slows aging.
• Improves glucose metabolism - weight training improves insulin usingGlucose for muscle work. Prevents type 2 diabetes.
Aerobic and strength training – to work together
Do not get me wrong, aerobic exercise is very beneficial for health. It also improves your mood, your blood pressure, metabolism, increases the heart and increases lung capacity and helps you sleeping!
I have some patients escape of exhaust gases and thereby try to aerobic exercise every day for 1 hour, lose fatAnd muscle tone. This is actually counterproductive. Time can be aerobic for 20 minutes, 3 times a week to reduce interval instead of doing aerobic exercise not only her, but stimulates and strengthens the heart enhances the metabolism much better and faster.
Interval aerobic exercise is just 10 minutes slowly warm to exercise choice (walking, jogging, cycling or traditional "spinning" on a bike in a club, cross trainer, swimming, rainDance) and then turn quickly, 2 minutes bursts of vigorous exercise, faster, better resistance to exercise slowly and quietly for the remaining 10 minutes. As you get used to doing intervals like this, you can gradually the length of intense gusts up to five minutes.
Strength training, on the other hand, focused on the strength of individual muscle groups and should be done three times a week. Whether you're a freestanding weight orThe machines in your gym is your choice. However, you would like to start on machines with weights and do some "free weight exercises in your weight training routine, once you become comfortable with it. A good warm-up before the meeting stretched resistance training is important to avoid accidents. Make sure you stay well hydrated and drink plenty of water during exercise.
In general, a good orientation 3 sets of 10-12 repetitions (reps), 50 to 10 pounds free weights, machines, or 20 pounds. Each exercise should be done every other day model, allowing the muscles to rest and recover between sessions. However, to begin a week or more, use the number of sets and repetitions to reduce to half that amount and gradually build on that level, so your weight slightly on the path. If you do not want to work on previously unused and aching muscles.
Remember, this is the resistance and powerand not the training and bodybuilding so keep the weights only slightly harder comfortable level to avoid building more muscle mass. Resistance training is very simple and safe to be alone, but you can start with a small personal lesson in a gym with a coach who will give an initial resistance and help maintain your goals.
I hope that the fundamentals of strength training has mentioned here is to encourage you to addit comes to your fitness program. The benefits of strength training are usually visible within the first three weeks, food intake and if you believe, you have some concrete results from the breakdown of fat. Take your measurements before you start strength training, and then again three weeks later. You can not see a sharp drop in numbers on the scale, such as muscles, but it is smaller and more compact than fat and weighs more. However, the clothes fit better and will startSee more and more muscle definition. She has more power, you look great and feel better all great!
