Burn More Fat

If you read my “Cardio Loco” blog (see below), then you understand how imperative cardiovascular exercises are to weight loss and health in general. That being said, if your current exercise plan does not include strength training, you are missing a vital ingredient. Strength training not only helps to develop lean muscle mass (only important if you want to lose inches, increase your basal metabolic rate, and prevent osteoporosis), but it burns more fat calories than cardio exercise alone.

Strength training is also fun! Exercises can be performed with free weights, resistant bands, machines, or body weight. It’s important to learn moves before doing them on your own so as to prevent the risk of injury and avoid looking foolish.

Training routines should be done at least twice a week or more for best results, and exercises should target each body part (ie. Legs, back, chest, etc.). Routines can be done on different days, creating a “split”, in which case you can combine major muscle groups to reduce the number of days spent strength training. You should also have a predetermined number of reps and sets, and change them often to avoid a plateau.

If you’re thoroughly confused at this point, follow my example below.

Day 1: Legs, Chest, Back, Shoulders, Biceps

Squats 2 min x 3 sets

Pull ups (assisted) 15 x 3 sets
Chest Press 15 slow x 3 sets
Bicep Curls 1 min x 3 sets
(I will perform these three exercises three times in a row before moving on to the next group below!)

Arnold Press on Stability Ball 15 x 3 sets
Standing Rows 15 x 3 sets
French Press 15 x 3 sets

Day 2: Legs, Deltoids
Walking Lunges 16 x 3 sets
Side Lunges 16 x 3 sets
Side Raises 1 min x 3 sets

Deadlifts (from floor) 15 x 3 sets
Leg Curls 15 x 3 sets
Hyperextensions on Stability Ball 15 x 3 sets

If you are not familiar with some of the exercises listed, look them up online. It’s important to note that the rep (repetitions are how many times one exercise is performed – 15 bicep curls, or 15 reps) and set (sets are how many times total you performed an exercise – 3 sets of 15 bicep curls) scheme changes weekly on my routines, and the actual exercises change every four weeks.

If you have never weight trained before, attend a class at the gym or hire a personal trainer. There are classes at gyms, sometimes called “Pump”, in which an instructor has the participants perform exercises that target every major muscle group while encouraging proper form. A personal trainer is also an effective way to develop an effective strength training routine. For better results, I would go with the trainer. I am in the process of developing a site where you can get monthly exercise plans along with videos and descriptions…stay tuned by signing up for my free ezine at www.katiehumphrey.com.

Once you decide on your exercises and the rep and set schemes, be sure to split up the days as you see fit. I train four days a week, alternating between the “Day 1” and “Day 2” descriptions above.

Happy weight lifting!