Fed up with sweating throughout each and every piece of cardio machinery at the health club and the scale's just not budging? You will need a lot more iron. Not within your diet-in your hands. Regrettably, a mere 21 percent of women strength train twice or more per week. What you don't realise: When you skip the weight area, you lose out on the ultimate flab blaster. Those two sessions a week can reduce overall body fat by about 3 percent in just 10 weeks, even if you don't cut a single calorie. That converts to about 7 centimetres off your waist and hips.
Strength training exercises
Better yet, all that new muscle pays off by increasing your metabolic rate, which keeps your body sculpted and lean. Suddenly dumbbells are a lot more appealing! Want more convincing? Keep reading for a lot more sound advice why you ought to construct strength training exercises into your day.
Burn calories 24/7 by doing strength training exercises:
Even though cardiovascular burns a lot more energy than strength training in the course of individuals sweating thirty minutes, pumping iron slashes a lot more all round. A study in the Journal of Strength and Conditioning Research discovered that women who completed an hour-long strength-training workout burned an average of 100 more calories (418 kilojoules) in the 24 hours afterward than they did when they hadn't lifted weights.
At three sessions a week, that's 15,600 calories a year, or about 2kg of fat - without having to move a muscle. What's more, increasing that afterburn is as simple as increasing the weight on your bar.
In a study in the journal Medicine & Science in Sports & Exercise, women burned nearly twice as many calories in the two hours after their workout when they lifted 85 percent of their max load for eight reps than when they did more reps (15) at a lower weight (45 percent of their max).There's a longer-term benefit to all that lifting, too: Muscle accounts for about a third of the average woman's weight, so it has a profound effect on her metabolism. Specifically, that effect is to burn extra energy,because muscle, unlike excess fat, is metabolically active. Basically, muscle uses up energy even when you're not in the gym doing your strength training exercises.
Replace ten kilos (4.5kg) of excess fat with 10 kilos (4.5kg) of lean muscle and you'll burn an additional 25 to 50 calories a day without having even trying.
Target Your Trouble Spots
If you've ever tried to ditch the saddlebags and ended up a bra size smaller, you know that where you drop is as important as how much. As great as it might be to see the numbers to the scale go down, when you're on a strictly strength training exercise program you might be disappointed. A recent group study compared dieters who did strength training exercises every week and individuals who did aerobic exercise for the same amount of time. Both groups consumed the same number of calories, and both lost the same amount - 11 kilograms - but the lifters lost pure chub, while about 8 percent of the aerobicizers' drop came from valuable muscle.
Researchers have also established that lifting weights is far better than cardio at whittling intra-abdominal fat-the Buddha-belly kind which is associated with diseases from diabetes to cancer. It's importnat to not rely exclusively to the scale to track your progress when fighting the battle of the bulge. Because muscle is denser than excess fat, it squeezes the same amount of fat into less space. Often the size won't shift but you will fit into a smaller size jeans!
Begin with a few strength training exercises each week for the greatest calorie burn. Aim for total-body workouts that target your arms, abs, legs, and back, and go for moves that will zap several different muscle mass groups at a time-for example, squats, which call on muscles in both the front and back of your legs, as opposed to leg extensions, which isolate the quads.
For each exercise you do, try to perform a few sets of ten to 12 reps with a weight heavy enough that by your last rep you can't eke out another one without having compromising your form.
To spark further muscle mass building, specialist suggests alternating moderate-intensity workouts of 8 to 10 reps with lighter-weight 12- to 15-rep sets and super-hard 3- to 5-rep sets. And remember to fuel your work out properly. Too many dieters make the fatal error of cutting back on crucial muscle-maintaining protein when they slash their all round calorie intake. The counterproductive result: They drop muscle along with any excess fat that might have melted away. For instance, a 63kg woman whose entire body excess fat is 25 percent would want 105 grams of high-quality protein. Which is roughly 4 servings a day; the best sources are chicken or other lean meats, soy products, and eggs.
Ready to turn yourself into a lean, mean, calorie-torching machine? Then go get pumped!