Weight training to lose weight
The menace of overweight and obesity has plagued the modern world for quite some time. The magnanimity of the problem is a cause of huge concern for the researchers. Recent researches have revealed that modern food habits and lifestyle work as a catalyst for this problem. The unhealthy food habits and lifestyle slows down the normal metabolic rate of the body and it stores the extra calories as fat in the body.
We all know that keeping the metabolic rate at a normal level helps the body to maintain the calorie consumption and thus lose weight. RMR or the resting metabolic rate gives an indication of the consumption of calories while our body is at rest in order to maintain the normal functioning of the body. RMR normally allows a person to burn three fourth of their total calories but in the case of overweight people this rate slows down. It has been found out that lean mass or muscle tissue affects the RMR of the body. With age lean mass of our body keeps on decreasing and in turn the RMR decreases.
Losing weight becomes a tough job if one only focuses on the diet instead of coupling it with an exercise regimen. It is imperative to gain muscles if one wishes to lose weight at a fast rate so as to never to gain it back. The more the amount of lean masses on the body the more calories the body will burn.
Let us see how to increase the lean mass of the body through the weight training. A word of caution: if you are somebody with prior history of diabetes, cardiac diseases or any other health problems then it is better to consult your physician before lifting weights. It is very important to start weight lifting under well qualified fitness trainer as that will help you to keep off unwanted injuries.
The goal of your weight training program should be to gain muscles. Your weight training can last anything between 1 to 2 hours daily consisting of workouts for all the major muscle groups. Initially you can start with a weight lifting program of 2 days a week and keep on increasing the number of days as you feel comfortable with the training program. There should be a gap of at least 48 hours between two successive weight training sessions.
The number of repetitions depends on the amount of weight our comfortable lifting. If you feel any type of strain in the muscles then you should slow down your repetitions. Slowly keep on increasing the number of repetitions. The weight lifting sessions can be done either at your home or at a gym (whichever you are comfortable with). Weight lifting exercises will not only help you to gain lean mass or muscles but also helps to increase the strength of muscles.
So, train hard and lose the extra weight permanently.
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