Resistance training is a combination of exercises that make your muscles to contract against an external resistance with the aim of increase in mass, endurance, strength, vigor and tone. The external resistance can be applied through your own body weight, free weights, exercise machines, bottles of water, bricks and rubber tubes.

Resistance training works by making use of two complex processes namely catabolism and anabolism. Resistance training exercises may cause microscopic tears to the muscle cells; this process is known as catabolism. The body repairs the damaged muscle fiber to help the muscles grow stronger. This process is known as anabolism.

Make sure that you select one or two workouts per muscle group to target your whole body. For example, you can choose from dumbbell fly, cable fly, crossovers, dumbbell press and chest press to build your pectoral muscles or chest. Similarly, you can broaden and thicken your trapezius muscles or shoulders by performing any combination of upright row, side lateral raise and front raise.

If you want to build and strengthen your upper as well as lower back muscles, you should perform pull-down, bent-over row and cable row. You can increase the size and strength of your biceps and triceps by performing bicep curls, triceps press-down and triceps kickbacks.

If your aim is to shed unwanted fat from your abdomen or you are looking for six pack abs, then make sure that you perform crunches especially knee-drop crunch. It is an excellent exercise that targets oblique muscles on the side of the abdomen. You can perform this exercise by dropping your knees to one side and then crunching up.

Leg exercises are usually performed by professional body builders and athletes. However, many regular gym users don’t train their lower limbs because they mistakenly think that a well-developed upper body is the key to have an attractive and impressive physique. It is important to remember that a strong and well-built lower body supports the muscular upper body. Thighs and hamstrings are the most neglected body areas that need your attention as well. You can perform leg extensions, squats, barbell squats, curls and leg press on the exercise machine.

Your desired results with the resistance training exercises can’t be achieved unless you incorporate protein-rich diets into your daily dietary routine. Protein contains lots of essential amino acids that help repair the damaged muscle fiber after strenuous body building exercises and get you bigger and stronger muscles. Protein-rich diets include lean meats, fruits, vegetables, nuts, whole grains, pulses, cereals and legumes. Make sure that you avoid consumption of fatty foods, fast foods and white foods.

If you are new to resistance training or are re-joining the gym after a long absence, then it makes a good idea to perform resistance workouts per muscle group in the supervision of a professional gym trainer. Not only does he or she suggest you a right combination of exercises keeping in view your age, fitness level, sex and body needs, but will also guide you on how to execute them safely.

Author Bio: Guy Long offers Personal Training in Prahran and is a Fitness Trainer in Caulfield where he specializes in resistance training, body transformation, weight control, and overall muscular strength for local residents.

Category: Wellness, Fitness and Diet
Keywords: resistance training, chest press, biceps curl, weight loss, fat loss, Australia, trainer, gym, fit