Strength training should be a part of everyone’s fitness routine. Not everyone desires to spend hours in the gym gaining massive muscle growth. However, for most of us, a basic muscle and fitness plan can help us shed unwanted pounds and gain energy and stamina improving our quality of life.
Bodybuilder or homemaker, everyone wanting to start a new fitness plan or program needs to understand a few basics.
1. Strength Training
There is no need to ‘pump iron’ with endless repetitions. For those not used to any type of strength training, simple body exercises using their own body weight and a set of resistant bands may be enough. When using hand weights or weight machines, you want a weight that is heavy enough to challenge you to complete an exercise in good form 12-15 times. High repetitions may burn fat a bit faster initially but it also increases your chance of not maintaining proper form for safety and maximum benefit.
2. Burn Fat to lose weight, do not lose muscle!
Cardiovascular exercise does burn fat. It might come as a surprise you that you do have to spend hours running for miles at a time. Research shows intervals of fast then easy running burns up to eight times more calories and leaves your metabolism higher longer after a workout. You can set intervals up on a treadmill or pace yourself around the neighborhood by alternating running and walking at various intervals. Not only will you burn more calories but your endurance will improve quicker as well.
A higher metabolism rate means calories continue to burn even after you finish the workout.
3. Eat Clean!
Do not make the mistake of rewarding yourself for a workout by stopping at the fast-food drive in! Junk food provides little nutritional value for fueling a workout. No muscle and fitness training can bring results unless combined with a healthy diet built around lean proteins, plenty of fresh fruits and vegetables, whole grains and good polyunsaturated fats.
Optimal fitness happens when you find that balance between a muscle and fitness training plan that works for you and support your plan with a healthy diet of nutritious foods.
Consult your doctor before beginning a new routine. Ask him to recommend a team of experts to help you set up a diet plan as well as a sensible muscle training routine that is right for you.