Strength Training – Element Two
One of the biggest problems associated with cardio training and fat loss is the likelihood of losing muscle. This is especially true with high intensity cardio training. Resistance exercise is a necessary compliment to any fitness program. It is essential to maintaining muscles, and changing body composition.
Resistance exercise is a tremendous benefit to weight loss. You can stimulate an aerobic effect by decreasing rest periods, and performing high repetitions with low resistance. Now, not only are you working the muscles in order not to lose lean mass, you are also burning fat by increasing your heart rate.
At this point, it is worth emphasizing that when beginning this type of training, body scale weight may actually go up. This weight gain by the scale is not fat gain. Water and glucose are being pulled into the muscle as glycogen, and the tissue is becoming denser as this energy is stored. This means less energy is stored as fat. Fat tissue is less dense, thus weighs less than denser muscle tissue. The end result is an increase in lean and total body weight, and a decrease in fat. This is the point that body composition begins its change. Keep in mind that, no matter what the weight scale says, it is the percentage of fat we are using in this program to determine your diet, and monitor your progress. As your body becomes leaner and you lose fat, the weight scale numbers will also eventually decrease. What you will probably notice, before the numbers on the scale decreasing, is a change in the way that your current clothes are fitting. As we have emphasized multiple times in this program . It is the strength training that is the master of fat loss.
If you do not currently have a resistance training program, you can follow the program on the subsequent pages. This program is only a suggestion, and any of the exercises can be substituted or modified to meet your needs. If you have any questions about how to perform any of these exercises correctly or require assistance with modifications, please contact your lifestyle coach. He or she may be able to answer your questions. Also, there are several web sites with diagrams and videos.
If you choose to workout at home, or need a way to work out while traveling, resistance tubing and bands provide a great way to work out, and are easy to pack. Most exercises that are performed on machines, or with free weight equipment, can be performed with bands. Bands come in various strengths so you will probably want to purchase several. Local sport and department stores usually carry all types of bands. You can purchase sets of bands with options, such as removable handles, door anchors, and ankle straps on the Internet. Often they will come with a full instruction book of exercises and online tutorial guide. Lastly, strengthening exercises are both safe and effective for women and men of all ages, including those who are not in perfect health. In fact, people with health concerns, including heart disease or arthritis, often benefit the most from an exercise program that includes lifting weights a few times each week. Those with disabilities can modify certain exercises. If you have a disability, please see the following website:
The trainers at Phoenix One Health Solutions are here to customize a strength program to meet you goals and objective. Contact us today!