Resistance training includes all exercises devoted towards increasing size of skeletal muscles and improving physical strength. It is a form of strength training that uses free weights, elastic bands, exercise machines or oneâs own body weight to increase strength and endurance. Resistance training exercises help you burn excessive fats accumulated around body parts especially belly, hips, buttocks, thighs and arms. Moreover, they also increase your stamina and boost energy levels.
There are numerous resistance training exercises that you should perform on a regular basis to strengthen your whole body and build your muscles. Among those exercises, Squat is a magnificent resistance training workout that targets your quads, glutes, hamstrings and calves all at once.
Push-Up, like Squat, is another compound exercise that works multiple muscle groups simultaneously. You can also perform this exercise in the comfort of your home or even room. This exercise targets abs, back, chest, shoulders and triceps.
Lat Pulldown is one of the best exercises you can do to work the major muscles of your back, known as latissmus dorsi. Not only does this exercise help strengthen your back, but it also burn fat from abdomen and lower back.
Lunges make an excellent exercise to resistance train your lower limbs. Like squats, it targets muscles in your legs including calves, quads, hamstrings and glutes.
Make sure that you incorporate these 4 exercises 2 to 3 times a week into your regular resistance training sessions. In order to reap the maximum weight-loss results from resistance training workouts, you need to perform some aerobic exercises as well. You should do brisk walking, jogging, running or swimming half an hour before starting a resistance training session.
After performing Squats, Lunges, Deadlifts or other resistance training exercises, make sure that you nourish your body with protein and carbohydrate. Protein contains amino acids that are known as the building blocks. They are metabolized directly in muscles and help cellular growth to take place. Consumption of protein-rich diets before and after resistance training exercises helps in increased nitrogen retention, which plays an important role in repair and building of muscle tissue.
Protein rich diets include lean meats such as chicken, turkey, fish, and fish oil, dairy products such as cheese, butter, and milk, cereals such as millet, barley, oat, and wheat, pulses such as red beans, and chickpeas, eggs, nuts, whole grains etc.
If you are new to gym or are not sure about how to perform above mentioned resistance training workouts, then hire the services of a qualified gym trainer in your vicinity. Not only will he or she suggest you a right combination of resistance training exercises keeping in view your health, age group and training needs, but will also guide you on how to execute them safely. Another benefit of hiring a professional fitness trainer is that he or she will guide you on performing workouts with a perfect technique and right angle. This will allow you to get maximum benefits from hard resistance training exercises in a quick span of time.
Guy Long is a Fitness Trainer in Caulfield and provides Personal Training in St.Kilda where he specializes in resistance training, body transformation, weight control, fat loss and overall muscular strength for local residents.