Healthy life style
- Don't smoke
- Keep fit.
- Exercise on a regular basis.
- Eating enough fruits and veggies.
- Don't overeat.
- Reach out.
- Get busy.
- Stay out of the sun.
- Drink in moderation.
You're sweating, working in your target heart rate zone and/or doing something to strengthen your body.
Strength training (lifting weights) is critical if you want to lose weight.
Lifting weights can:
- Help raise your metabolism. Muscle burns more calories than fat, so the more muscle you have, the more calories you'll burn all day long.
- Strengthen bones, especially important for women
- Make you stronger and increase muscular endurance
- Help you avoid injuries
- Increase your confidence and self-esteem
- Improve coordination and balance
Basic questions: what exercises should you do? How many sets and reps? How much weight?
Choose strength exercises that are multi-joint exercises rather than single joint movements. For example, choose a squat over a leg extension (much more likely to simulate real life or real sports movements).
Three to five high intensity exercises is about right.
The optimal time for a full strength training workout at high intensity is about 30 minutes.
Most strength workouts are build around the concept of short, high intensity weight workouts followed by one to two days of rest to let the muscles rebuild and become stronger.
Research shows that muscles continue to build fibers and become stronger for up to a week after a workout that is performed to muscle failure.
How many sets of an exercise to do? The bottom line is if you can do one set to exhaustion, that is probably enough.
The reason many people need to do multiple sets is that they didn't perform the first one at maximum intensity, and the biggest reason is safety. Performing one set of maximum effort can increase your risk of injury if you haven't thoroughly warmed up or if you don't use perfect lifting technique. Sometimes it's smart to use a set to make sure you don't over-lift (lift more than you are capable of lifting in a safe manner).
Research backs up the idea that one set training produces the same strength gains as multiple sets and it does this in less time.
- Overload: The first thing you need to build lean muscle tissue is to use more resistance than your muscles are used to. This is important because the more you do, the more your body is capable of doing, so you should increase your workload to avoid plateaus. In plain language, this means you should be lifting enough weight that you can ONLY complete the desired number of reps. You should be able to finish your last rep with difficulty but also with good form.
- Progression. To avoid plateaus (or adaptation), you need to increase your intensity regularly. You can do this by increasing the amount of weight lifted, changing your sets/reps, changing the exercises and changing the type of resistance. You can make these changes on a weekly or monthly basis.
- Specificity. This principle means you should train for your goal. That means, if you want to increase your strength, your program should be designed around that goal (e.g., train with heavier weights closer to your 1 RM (1 rep max)). To lose weight, you might want to focus on circuit training, since that may give you the most bang for your buck.
- Rest and Recovery. Rest days are just as important as workout days. It is during these rest periods that your muscles grow and change, so make sure you're not working the same muscle groups 2 days in a row.
- Always warm up before you start lifting weights. This helps get your muscles warm and prevent injury. You can warm up with light cardio or by doing a light set of each exercise before going to heavier weights.
- Lift and lower your weights slowly. Don't use momentum to lift the weight. If you have to swing to get the weight up, chances are you're using too much weight.
- Breathe. Don't hold your breath and make sure you're using full range of motion throughout the movement.
- Stand up straight. Pay attention to your posture and engage your abs in every movement you're doing to keep your balance and protect your spine.