Strength training routines are the cornerstone of fat loss. When you start on your fitness journey, there are a few key ingredients that make for the fantastic weight loss recipe.
1) Nutrition: Eat 5-6 small meals throughout the day. Each meal should be 3-4 hours apart. Each meal should contain one protein and one carb.
2) Drink lots of water
3) Rest properly. This means taking at least 24-48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.
4) Cardio: This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.
5) Strength Train: Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method.
All of the above things combined will result in fat loss. The one we are going to deal with right now is #5- Strength Training.
Each month magazines show us the newest exercise that is guaranteed to bust through the fat. But your routine should be designed to be effective and not flashy.
If we cut out all the hype and hi-tech gadgets, we are left with the seemingly insurmountable task of developing a strength training routine that will deliver the goods.
Believe me when I say that strength training routines do not need to be so darn complex. A few basic concepts are all you really need to know to build a program that works.
1) You cannot strength train a muscle today and tomorrow. You have to allow at least 24-36 hours of rest.
2) You cannot spot reduce. This means if you want to lose weight in your stomach, doing 100 crunches a day will not make your stomach flab disappear.
3) You can spot tone. If you want bigger biceps, you can strength train for hypertrophy (fancy word for muscle growth).
4) Your strength training routines must be regular and consistent for results to take place.
5) You must recognize that every pound of lean muscle mass you put on your body eats 35-50 calories per day.
6) Your strength training routines must be built according to your specific goals. Specific goals may be: fat loss, hypertrophy, maintaining weight or adding bulk.
7) Your strength training routines must work all of the major muscle groups in your body 1-3 times per week.
|Sample Strength Training Routines
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Now that you have your free routines, you need a few more tools to get started. You will find a free strength training log, a free progress chart, free exercises and loads of information through out this site.