Free Weight Loss Weight Training Exercise Programs
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Weight Training Exercise Programs
Aerobic exercise is great for burning fat while you exercise, but
research has shown that weight training increases your metabolism so you burn calories after you stop exercising.
The studies showed that although people doing aerobic exercise (ie cardio) successfully lost weight,
some of the weight was actually muscle.
As a result, their metabolisms slowed down, which made it more difficult to keep the weight off permanently. A combination
of cardio exercise and weights is required to successfully lose weight and keep it off.
If you have tried aerobic exercise, and found it hasn't got you the results you were hoping for, weight training may be the answer. Training harder for shorter periods of time has many advantages, especially if you don't have much time to train. Your body will burn more calories of fat in the period straight after you finish working out, due to the growth hormone that is released into your system, which burns fat. Different exercises target different areas of your body. Here is a list of common weight training exercises and what they target.
Routine for Beginners
8 to 12 repetitions for each exercise is the optimum range. If you can do over 12 repetitions of an exercise, add more weight, so you are working your muscles.
Aim to exercise every second day. This gives your body time to recover from the stresses of that you are putting your body under.
What ever type of exercise program you choose, it is advisable to do a warm up and cool down routine to prevent injury and
increase your heart rate ready for exercise. Refer to the Warm Up link above for more information.
To give you instructions on how to perform each type of exercise, click on the link below to view the video. Also, if you are looking for instructions on any other type of weight lifting exercise, go to http://www.youtube.com for heaps of information.
If the video is blocked on this page, either allow blocked content or click here
If the video is blocked on this page, either allow blocked content or click here
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If the video is blocked on this page, either allow blocked content or click here
If the video is blocked on this page, either allow blocked content or click here
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* Always get medical advice before starting any exercise program.
The key to starting any weight loss exercise program is not to overdo it.
always do a good warm up to get your body and heart ready for strenous exercise, and help minimise the risk of injury. Try warm up routines at Warm Up Exercises.
stretching after a set helps with recovery.
If you are pushing big weight, train every second day to allow your muscles to recover. The last thing you want is to burn out.
Pushing weights that are too heavy can cause you to get sloppy and possibly cause an injury due to loss of control of the weight.
Having a training partner can be motivating. A partner can spot you if the weight is heavy, and make the experience a whole lot more enjoyable.
Monitoring your progress should help keep you on track and keep you motivated. Seeing how far you have progressed will keep you striving for more!
If you need inspiration, watch this!
If the link is blocked click here to see: facing the giants
In adition to the weight training exercises, try the free weight loss exercise programs above. As with weight training exercises gradually build up your intensity. Always consult a qualified practitioner before commencing any exercise program. Good luck with you weight training!
