Incorporating weight training into your regular exercise program can help burn unwanted fat pounds for two reasons. One reason is the muscle fiber and the second reason is an increase in your metabolic rate. Weight training, or as some refer to as strength training, should be performed a least 3 times per week. Although a personal trainer can help prescribe the best program for you, as a general rule it is recommended that a minimum of one set per exercise for each major muscle group is performed. The major muscle groups are quadriceps, hamstrings, low back, upper back, abdominal, chest, biceps, triceps, shoulders and neck. Each exercise should consist of 8-12 repetitions, done in a slow, controlled manner. The resistance should fatigue the muscle group by the end of the set.
Metabolism and the rate at which it functions represents the amount of energy you need on a daily basis to sustain your life. Even when resting or sleeping, muscle tissue is very active and requires up to 45 calories per pound per day. Consequently, losing muscle (muscle atrophy) results in a reduction of your metabolic rate. With less muscle, your body requires lower energy. Food once used as energy is now stored as fat. A sensible, long term and regular weight training program is the best in avoiding a decrease in lean muscle mass and metabolic rate.
Beginning a regular weight training program can take some effort. No matter what your age, weight training
will fuel a lasting lifestyle and add longevity & functionality to your life.
Age: 41 | Weight: 223 | Bodyfat: 22% (49lbs) | Lean Muscle: 174lbs