Strength Training and Weight Loss
So you've started out on your weight loss journey.
Congratulations on making the first steps. By now, you will have
looked at your nutritional needs and added some sort of cardio
such as walking, swimming or a fitness class to become more
active. It's time now to make that daunting step into weight (or
resistance) training.
There is a common fear among some people, especially women, that
if they were to start weight training they will start to look
like the next Arnold Schwarzenegger. Truth of the matter is,
those kind of results only happen when you specifically train
for them.
5 good reasons to add a weight training program to your
exercise program:
* It strengthens weakened joints, making them more stable and
less injury-prone
* It not only works the muscles - it also strengthens bones
* Results are fast - regardless of age & sex. Your strength can
increase by up to 72% in the first 4 weeks
* It not only improves the overall tone of your body, it will
also improve your posture - which will help in making you look
slimmer
* It helps to burn kJ faster. Lean muscle tissue is 17-25 times
more active than fat. This means you will burn more kJ even at
rest! By adding 1-2kg of muscle to your body - you'll burn an
extra 290-418kJ a day
When you first start a weight program, don't be disheartened if
you gain a couple of kilos. It is often said that Lean Muscle
Tissue weighs more than fat. Do not listen to this hype.
1kg of fat weighs the same as 1kg of muscle - muscle tissue is
more toned and compact than fat so you will start to look much
slimmer.
If the scales are not moving, don't despair. Weighing yourself
is not your only means of tracking you progress. Several other
ways exist to help keep track of your progress and find out if
your gain is muscle or fat.
* Measure yourself. Get out a tape measure and measure various
parts of your body - common areas to include are hips, waist,
thighs [mid and top], bust/chest, arms, calves & stomach. You
won't need to measure yourself every week - once every 4 weeks
is usually best, as you won't see much of a difference on a
week-to-week basis.
* Use an article of clothing to help measure your progress. That
pair of jeans or skirt that is a little tight is perfect.
If you know absolutely nothing about weights and their proper
use it is best to visit your local gym and see the staff there.
They will show you exactly what to do and even draw up a program
for you if you wish. If you are at school, visit your PE
department and ask one of your teachers to help you out. Most
high schools have their own weights area for student use. They
can show you what you need to do, how to do it and help you keep
track of your progress.
If seeing someone or exercising with someone is intimidating for
you (or you don't have the money for the gym) you could try an
'at home' video or DVD. You will need to buy some free weights
(dumbbells or barbells) check out the program before you buy any
equipment. A couple of things to remember if you go this option:
* Watch the video before you actually start participating. This
way you can see what you will be doing and the equipment needed
to participate.
* Make sure the instructors give a "beginners option". This
means there should be someone in the group using no weights -
follow them until you are comfortable and confident with the
program to add weights. In addition, there should be a section
at the beginning of the video (or DVD menu) the focus on showing
you the proper form and technique of the lifts required.
* When you first start using the weights, if at anytime, the
weights become too heavy for you, STOP. Change to a smaller
weight or revert to the beginners' option. The old saying "No
pain, no gain" is completely outdated - you can do more damage
then good. Listen to your body, it'll tell you if it isn't
coping.
* Another point to keep in mind - the video/DVD should have a
cardio/warm-up section at the start - this is important because
you shouldn't start a weights session with cold muscles. A
warm-up should last between 5-15mins and include gentle aerobic
activity. Some programs alternate between cardio and weights
workouts but it is important that the starting warm-up gets the
heart beating. If you don't feel that it is good enough or you
want to make sure you warming up properly - go for a walk
[15mins minimum] before you start the session.
* On that same note, make sure that the video/DVD has a "cool
down" at the end of the session. This can include a number of
things, most usually include mini Pilates/Yoga like sessions at
the end to stretch out the muscle groups.
* Aim for good technique when every time. Don't try to keep up
with the instructors. If you need to take a break or slow a
section down then do it. You want to get healthy not injured!
Weights not your thing? Going on holiday?
Try using resistance bands. These bands are usually used by
people in rehab or older people who can't lift weights. They
give the same kind of workout as actual weights but they tend to
be a little easier on you.
The added bonus with resistance bands is that if you go away for
a holiday or for the weekend to visit family, etc they are easy
to pack into your bag so you don't have to miss out on your
workouts. They also weigh less and don't take up much space in
the suitcase. Add in a daily walk or swim and you've got your
cardio covered as well, so there's no need to 'slack off' while
abroad.