Can you believe that nearly half of the population around the world is currently trying to lose weight?
The key to achieving lifelong results is to maintain a mindful nutrition and exercise plan. Eat foods and do activities that you enjoy so you will keep up those behaviors for the rest of your life.
One factor that should be included in everyone’s weight loss and health management strategy is strength training. Read on for the ultimate breakdown for beginners.
Why Is Strength Training Important?
Before we dive into the basics of strength training, it can be empowering to learn why we should all be making time for it in our busy schedules. Strength training helps us achieve our wellness goals in three main ways.
First, building lean muscle mass increases our resting metabolic rate, which is the number of calories our bodies burn when we’re not active. This means that we can turn into a fat-burning machine even when we’re not moving heavy things.
Second, many people love the way they look when their bodies are more toned. When we have a higher percentage of lean muscle mass from strength training, our bodies will look smaller because muscle is more compact, even if the number on the scale hasn’t gotten smaller. It’s helpful to log our body measurements as well as our weight since our tape measures will show us different results.
Third, (and this is really important for women) strength training helps us to maintain or improve our bone density and strength. This, combined with consuming enough dietary calcium from sources our bodies can actually use, decreases our risk for osteoporosis and broken bones as we age.
How to Come Up With an Effective Weekly Workout Schedule
A common mistake that people make when they decide to change their lifestyle is making too many changes all at once or going out too hard and too fast. This often causes soreness (or injuries) that can last for weeks and leads to a feeling of discouragement and ultimately giving up on strength training. This is why we recommend starting slowly and easing into a solid strength training regimen.
Start by doing up to fifteen minutes of exercise that targets one area of the body (arms, legs, or torso, for example) so you can avoid feeling rigid and sore all over. As you gain strength and confidence, you can try to pack four to five strength training sessions into your weekly routine.
Thirty minutes of strength training is ideal, but you need to do what’s right for your schedule. Even setting aside ten minutes in your day will allow you to increase your muscle mass. Be sure to exercise when you feel most energetic so you can put everything you have into each session.
Which Strength Training Exercises to Try
You might be wondering if you’ll need to invest in expensive strength training equipment to work out. The fabulous news is that, especially starting out, your body can be your gym if you don’t want to create an at-home gym or pay for a membership. Using the weight of your body to create tension or buying cheap dumbbells, kettlebells, or high quality resistance bands can lead to some surprisingly effective workouts.
There are endless options when it comes to strength training exercises. You’ve probably heard of some basics like pushups, sit-ups, burpees, and squats. If you’re new to strength training, then it’s best to follow workout videos made by experts like ChiroThin so you can master the basics and learn the most effective combinations.
Anyone who’s passionate about getting results as fast as possible should consider starting out slowly, but using increasingly heavier weights if they have access to them. This will challenge your muscles more.
How to Get the Most Out of Your Diet and Exercise Routines
Strength training requires a lot of energy, so you need to be careful about undereating. Your body needs calories to build muscle. If you’ve tried low-calorie diets before and weren’t successful, then you’ll love the extra flexibility you can enjoy when you start strength training.
Everyone who wants to look and feel their best needs to understand that not all calories are created the same. You should strive to find the cleanest sources of nutrition that you can. The first place to start is by cutting out processed foods and eating more fresh foods to keep your diet clean.
You’ll need a nice mix of lean proteins, heart-healthy fats, and complex carbohydrates to fuel each strength training session. If you need a burst of energy before your workout, try eating fruits since they contain natural sugars. Be sure to squeeze in some protein within thirty minutes of exercising to keep your muscles strong.
Why Sleep Is Your Secret Weapon
The weight loss factor that most people tend to underestimate is sleeping. Your body needs time to heal your muscles and store energy for your next workout. This is why you should avoid waking up extra early to work out if it means that you’ll be sleep deprived every day.
There are also some tricks you can use to improve the quality of your sleep if your schedule makes it challenging to pack more hours into your bedtime. Your room should be cool and dark to let your body slip into a deep sleep. If you feel like you wake up often due to outside noises, use an app or device that plays white noise to create a peaceful barrier.
While there’s nothing wrong with working out in the evenings, try to give yourself at least an hour after completing your workout to wind down before bed. Incorporating a post-workout shower before bed can help with this transition. You’ll notice that it’s much easier to fall asleep once you adopt an active lifestyle since your body and mind will be tired from the awesome workouts.
Strength Training Will Help You Look and Feel Incredible
Lots of people, and women in particular, question if strength training for weight loss is right for them. The reality is that strength training is essential for everyone to maintain an ideal weight and age with grace. Now that you’ve read this guide, you can look forward to working on your dream body.