Health & Fitness

Getting The Right Weight Lifting Program

If you want to lose weight, the right weight lifting program can help you do it. This type of program offers many benefits. It is easy to fit into your schedule and easy to understand. All you need to do is get started.

A good program starts you off by teaching proper techniques. This means, in the beginning, you’ll use very light weights so you can practice good form. Locking down proper form as you lift helps you avoid getting hurt.

It also increases the quality of results you’ll experience as your weight lifting progresses.

There are certain things about your body you need to be aware of as you begin:

  • Be careful not to lock up your knees or elbows.
  • You should keep your neck straight, and your back straight in most exercises. Take a few lessons from a professional trainer to help ensure your understanding of proper form.
  • You must also do everything slowly.
  • Control your movements so you don’t simply let momentum do the work for you. Besides these physical considerations as you lift weights, you also need to keep your weights from bumping into each other as you lift.
  • Another tip to developing a quality weight lifting program is proper breathing. If you hold your breath when you lift a heavyweight, you may suffer dire consequences. You can feel dizzy or faint. In certain circumstances, you may even cause yourself a heart attack, stroke, or a hernia; all because you didn’t breathe.

So, how should you breathe? Again, have a professional trainer double-check you as you lift.

But, the key is to breathe out when you pick up the weights. If you are lifting over your head you can breathe in or out-just breathe. Breathe in through the nose and out through the mouth during warm-up and cool down.

And make sure to breathe deeply during the cool down period, too.

  • Your new program should involve lifting enough weight such that you can’t lift it over 16 times in a row (i.e., 16 reps or repetitions). As a guide, start out by lifting up to 16 repetitions with the last four being hard to do. This only means you’re burning some fat.
  • Start out your weight lifting program by doing one set of these. Work up week by week until you can do 3 sets of 16 repetitions each.
  • Rest for a minute or so between each set. After about 6-8 weeks, you’ll be comfortable and confident with this amount of weight and number of repetitions.
  • At that point in your program, it’s time to crank it up a notch. Add enough additional weight so you can only lift it 8-12 times.
  • Add another repetition each week. When you can do 16 repetitions again for 3 sets, go back to 8-12 times with more weight.

If you follow a program like this you’ll see results in the mirror and on the scales.

That’s because weight lifting speeds up your metabolism of fat.

Your muscles use the calories from your food to maintain themselves instead of accumulating as “excess fat.” Weight lifting can even raise your heart rate, especially as you go through the cool down phase.

A weight lifting program has yet another benefit: it helps you to sleep better. This is good for you in several ways. However, sleep is very important in weight loss as well. People who suffer from insomnia are more likely to gain weight.

So, lift weights and rest easy.

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