Resistance training includes a set of exercises that are performed against an opposing force of resistance. This force is applied through free weights such as barbells and dumbbells, exercise machines, resistance bands, one’s own body weight or heavy objects such as water bottles, sugar bags or bricks. Resistance training exercises help boost metabolism and lose weight. They are quite effective at burning calories and fat, and melting inches. Perform resistance training exercises 30 minutes 3-4 times a week to increase your metabolism, burn more calories and build lean muscle mass.

The benefits of resistance training exercises are not limited to just weight loss. They reduce your risk of high blood pressure and type-2 diabetes related to obesity. They help develop stronger bones and decrease your body mass index (BMI). Resistance exercises help improve the blood circulation, which means that more nutrients and oxygen are supplied to cells and vital organs. Another benefit of performing resistance workouts is that they tighten your skin to prevent sagging.

It makes a good idea to skip a day between resistance training sessions to allow muscle fibers and tendons to repair themselves. As a result, your muscles will grow bigger and larger in size. You can perform light aerobic exercise such as brisk walking and jogging in rest days to shed unwanted fat from your body. Make sure that you warm up before resistance training exercises and stretch after to reduce risk of injuries especially muscle cramps and torn muscles. Use slow, smooth and rhythmic movements for best results.

If you are a beginner, always choose light weights for workouts and increase weights, sets and repetitions as they become easier to do. During weight loss phase, work only large muscle groups. After weight loss, work smaller muscles to tighten and tone your body.

If you are new to resistance training and are not sure about how to choose from workouts that help burn calories and lose inches fast, then make sure that you hire the services of a professional gym trainer. Not only will he or she design you a right combination of exercises to tone body, reduce weight and build muscles, but he will also guide you on how to perform resistance training exercises safely with a perfect technique and a right angle. Another benefit of hiring an expert trainer is that he will design you a perfect dietary plan keeping in view your body weight, physique and training objectives.

The protein requirement of regular gym users and body builders is approximately 1.4-1.7g/kg body weight, compared with 0.7-0.9g/kg body weight of less active individuals. It is important to remember that muscle mass is decreased by the rate of catabolism and increased by the rate of anabolism. Consumption of protein rich diets such as fish, turkey, chicken, eggs, fruits, nuts and raw vegetables after resistance training sessions helps reduce muscle breakdown and supports muscle growth. Moreover, a regular consumption of water and fresh fruit juices is also important to get rid of impurities, harmful compounds and toxins.

Guy Long is a Personal Trainer in Caulfield and runs Weight Loss Centers in Melbourne where he offers his services to local residents in weight training, body transformation, weight control, fat loss and overall muscular strength and endurance.

“The author is a personal trainer in St.Kilda and you can check out his site here: http://www.stkildafitnesstrainer.com.au/”

Author Bio: Guy Long is a Personal Trainer in Caulfield and runs Weight Loss Centers in Melbourne where he offers his services to local residents in weight training, body transformation, weight control, fat loss and overall muscular strength and endurance.

Category: Advice
Keywords: body building, resistance training, health, fitness, muscle, personal trainer, fitness trainer,