CARDIO AND WEIGHT LIFTING
Hi Ladies Please Read These Below Before Starting This Workout
Lifting Weights to Lose Weight
In order to lose weight, it’s important to increase your rate of metabolism. Lifting weights increases your body’s rate of metabolism and keeps it raised long after the activity is completed. This is because your body has an increased demand for oxygen as a result of the workout and hence registers an increase in the metabolic rate.
A weight lifting workout also helps in the development of muscles. Muscles are an important factor in raising your metabolism, as a pound of muscle can burn up to 20 calories a day whereas a pound of fat can burn only five calories. Since lifting weights helps build muscles and also burns fat, it has a dual benefit in weight loss programs. In addition, weight lifting workouts also help to strengthen the bones and increase endurance levels. For optimum results, weight lifting workouts should be combined with cardiovascular activities.
In order to burn fat, build muscle, shape your body and lose weight, you should lift weights at least 3 times a week and also pay equal attention to your diet. Aerobic training in the form of cardiovascular workouts are also essential. Doing all three in conjunction can help you attain a lean, muscular and sculpted body. You can also optimize your muscle to fat ratio and keep fat away on a permanent basis.
How to Lose Weight with a Weight Lifting Workout
Always remember to lift more weights than your muscles are used to. You should increase the amount of weights you lift once your body gets used to a particular set of weights. You should ensure that the amount of weights you lift can enable you to complete the last rep with difficulty. Make changes in your weight lifting regime on a regular basis.
Choose a variety of rep ranges that target different muscle fibers if you wish to lose weight from different areas of your body. You should ensure that you do not work the same muscle groups continuously, and you should rest your body on certain days so that your muscles can grow during the rest periods. It’s important to warm up before a workout and cool down after one. The weights should be lifted and lowered slowly without you holding your breath. In order to prevent any injury, it’s essential to maintain your posture and keep your balance.
In order to obtain optimum results, you should go slow in order to protect yourself from injury. You should only lift comfortable amounts of weight and add on slowly in order to prevent stressing your body. You should never use jerky movements while lifting or lowering weights as jerking can cause permanent injury. Breathing regularly and getting rest are essential as well.
What is Metabolism and Why is it Important to weightloss?
Metabolism is the amount of energy (calories) your body burns to maintain itself. Whether you are eating, drinking, sleeping, cleaning etc… your body is constantly burning calories to keep you going.
Metabolism is affected by your body composition. By body composition, I mean the amount of muscle you have versus the amount of fat. Muscle uses more calories to maintain itself than fat. People who are more muscular (and have a lower percentage of body fat) are said to have a higher metabolism than others that are less muscular. For example, let’s say you have two people who are the exact same height and weight. One exercises on a regular basis with weights, in addition to aerobic exercise, and has a low percentage of body fat. The other never exercises and has a higher percentage of body fat. The first person who exercises will have a higher metabolism than the second person. What this basically means is that person #1’s body will use more calories to sustain
What is Cardio Or Cardiovascular Exercises?
Types Of Cardio Execrises?
- Aerobic or ‘cardio’ classes
- Team sports
- Jumping Jacks
- Mountain Climbers
- High Knees
Cardio: JUMP ROPE (200 SKIPS)
DUMBBELL FLY (IT WORKS ON THE CHEST AND UNDER ARM FAT REDUCES FAT IN THE CHEST AREA AND FIRMS UP BUSTLINE WHICH DISCOURAGES SAGGING BREAST)
15REPS Of 4Sets = 60
DUMBBELL bench press (IT WORKS ON THE CHEST AND UNDER ARM FAT REDUCES FAT IN THE CHEST AREA AND FIRMS UP BUSTLINE WHICH DISCOURAGES SAGGING BREAST)
15REPS Of 4Sets = 60
Cardio: JUMPING JACKS 50REPS
LUNGES: works the abs, butt, hips and thighs (SCULPTING IT TO GIVE IT A BETTER DEFINED SHAPE)
10reps 3sets = 30
Cardio: JUMP SQUAT 10reps 3sets = 30
SIDE PLANK: WORKS ON THE OBLIQUES (THIS IS THE WAIST LINE REGION)
HOLD FOR 15secs 4sets (2sets on each side)
Works more on the upper part of your tummy
15sets 3times Focuses on the upper tummy
15sets 3times V-Ups (focuses on the lower tummy)