Resistance training exercises make a wonderful gift for those busy people who still want to maintain their fitness as many workouts tend to save time by training multiple muscle groups simultaneously. In order to gain size, strength and vigor, you should choose a right combination of resistance training exercises that targets the large muscle groups of your body.

If you want to train lower-body muscles such as hamstrings, glutes, thighs and calves at the same time, you can perform Squat with Front Sweep. In order to perform this exercise, make sure that you hold a dumbbell or med ball in your both hands and stand straight with your feet shoulder-width apart. Next step is to bend your knees and squat as low as you can. Touch the ball to the floor and come back up by pushing through heels. When moving upward, you should lift the weight overhead. This would complete one rep. Make sure that you perform 3 sets of 10 reps each. Don’t try to use momentum, and maintain a steady and smooth movement throughout this exercise.

Side to Side Lunge is another magnificent resistance training exercise that trains multiple muscle groups such as abs, lower back, torso and thighs at the same time. In order to start this exercise, you should stand straight with your feet hip-width apart and toes out slightly. Hold a dumbbell at chest level and lunge to the right by bending your right knee. Next step is to touch the dumbbell or med ball to the ground. You should keep that knee behind your toe and stretch your abdominal muscles. Now, change sides and do the same process.

In order to reap maximum benefits from resistance training exercises, you should consume diets rich in protein and amino acids. Amino acids play an important role in maintaining a positive nitrogen balance, which is vital for new muscle growth. Amino acids make the building blocks of muscles and help rebuild muscle tissue after strenuous resistance training exercises. They prevent catabolic breakdown of muscle proteins and help gain size, lean mass and strength. The rich dietary sources of protein and amino acids include lean meats, egg albumen, yogurt, low-fat milk, nuts, seeds, fruits and vegetables. You can also consume those dietary supplements that make use of whey protein concentrate and whey protein isolate in their formulation.

If you are a novice exerciser and are not sure about how to perform Squat with Front Sweep, Side to Side Lunge and other resistance training exercises, then make sure that you hire the services of a professional fitness trainer in your area. There are many benefits of performing resistance training workouts in the supervision of a qualified gym trainer. First of all, he or she would suggest you a right combination of resistance training exercises that targets your multiple muscle groups simultaneously. Second of all, he would guide you on how to execute exercises with a right technique and perfect angle. Moreover, he will design you a balanced and low-caloric diet plan keeping in view your age, body weight, physique, general health and training requirements.

Author Bio: Guy Long offers Personal Training in Elsternwick and is a Personal Trainer in Melbourne 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, compound exercises, boot camp, weight loss, fat loss, personal trainer, gym