How to Lift Weights to Lose Weight

Written by Michael Stefano


Continued from page 1

Select a resistance level (or weight) that allows you to hit fatigue in a pre-established rep range that coincides withrepparttar results you want. But rememberrepparttar 115627 cardinal rule; don’t “waste” a set because you initially picked too little resistance, work to some level of muscle fatigue regardless ofrepparttar 115628 number or reps completed, and adjust resistance on subsequent sets.

The more intensely you train,repparttar 115629 fewer sets are required to getrepparttar 115630 same results but limit total sets to two or three per exercise. If working atrepparttar 115631 proper intensity levels, your entire workout should be no more than 10 or 15 sets This can be accomplished in one session or split into two (see rule four for more details on frequency of exercise).

Keep your objectives in mind,repparttar 115632 addition of any amount of lean muscle mass will burn more fat 24 hours a day.

Rule Four: Adequate Rest and Recovery

Intense exercise combined with an inadequate amount of rest equals a failed program. Whether you create intensity by doing extra sets or working past muscle fatigue on every movement, intensity mandates plenty of recovery time.

Let’s take a look at how to make sure we recover properly from set to set, as well as workout to workout. Every workout should start off with a five minute warm up. This could be a walk, jog, step in place, or any such activity. Immediately afterrepparttar 115633 warm up move right into your first set done to fatigue in your correct rep range. So how long do you rest before doing set number two?

Long rest between sets is compatible with lifting heavy weight at low repetitions. A three-minute rest will allow you to recover completely and be ready for a heavy weight onrepparttar 115634 next set. Shorter rest between sets will lead to more tone, endurance, and fat-burning effect. A recovery time of one minute or less will keep your heart rate elevated, necessitaterepparttar 115635 use of a somewhat lower resistance level possibly still more than you used onrepparttar 115636 first set), and burn a lot more fat.

On a weekly basis, more intensely trained muscles need more rest. If, for whatever reason (illness, age, fitness level), you need to keep intensity at a minimum, repeating two or three full body workouts each week with at least 48 hours between each workout isrepparttar 115637 way to go.

Onrepparttar 115638 other end ofrepparttar 115639 spectrum, if you’re ready, willing, and able to crank up intensity, be sure to rest an adequate amount of time before repeating exercise onrepparttar 115640 same muscle group (from 48 to up to 96 hours). By splitting your full body routine in half, you can create two separate workouts that trainrepparttar 115641 whole body in two sessions. This would result in four “half” workouts each week.

Rule Five: Utilize Multi-Muscle Movements

Stick to exercises that act upon more than one muscle group. For example, many of us are interested in maintaining lean and well-toned arms. After all, this isrepparttar 115642 part of your body (man or woman) that gets exposed all summer long, and there’srepparttar 115643 temptation to do endless bicep curls or tricep presses.

Butrepparttar 115644 biceps and triceps are relatively small muscles that don’t need a lot of work. As a matter of act, when bench pressing,repparttar 115645 chest, shoulders and arms are all trained at repparttar 115646 same time. This translates into a much higher calorie burn and greater overall muscular development. If you want to lose weight when you lift, forget about isolating small muscles.

Do an extra set of exercises likerepparttar 115647 bench presses forrepparttar 115648 upper body and squats forrepparttar 115649 lower body. An easy way to differentiate between exercises that isolate small muscles, and those that work many muscles simultaneously, is to observe how many joints come into play as you go throughrepparttar 115650 full range of motion called for. Multi-muscle movements will work across at least two joints (usuallyrepparttar 115651 elbow and shoulder, orrepparttar 115652 hip and knee). Stick with these “big” exercises that not only work many muscles, and challengerepparttar 115653 body in a more functional capacity, but bring a host of balancing and stabilizing muscles into play as well.

Quick Review ofrepparttar 115654 5 Rules

Rule 1: Adhere to perfect form, following instructions/illustrations closely

Rule 2: Accelerate progress and overall results by increasing intensity levels

Rule 3: Control weight lifted and reps performed to bring about desired results

Rule 4: Adequate rest and recovery time is essential to continued success

Rule 5: Stick to multi-muscle movements like squats and bench presses

Michael Stefano: Author of The Firefighter's Workout Book, Not Just For Firefighters! Special Offer: Lose weight and get in the shape of your life with the FREE Train For Life Newsletter, as well as customized workouts for both men and women. Go To: ttp://www.firefightersworkout.com Mailto: ContactUs@firefightersworkout.com


Eight Fitness Tips For The Combat Realist

Written by Robert Bussey


Continued from page 1

Tip. #5 Every martial artist knows that practice makes perfect. Depending on your goals,repparttar trick to performing well as a technician is to retain worthwhile combat strategies via repetitive practice until they become natural instinctive reactions. In English; good technique + practice, practice, practice = skill. The benefits of being well rounded and active are going to contribute to your overall fitness but won't be enough to keeprepparttar 115626 fat off. It's true; physique does not make a good martial artist. That 's why we see so many porky masters who are pretty tough. However, if you want peak performance you'll need to take off excess flab. Reducing weight is by farrepparttar 115627 easy phase in weight control. Eat less, exercise more, and wallah! However, maintaining ones target weight isrepparttar 115628 tough phase. This is achieved with a sustained life style program. Once this is established, you'll wonder what life was like without it. More muscle and less flab will translate into improved fighting prowess, a better instructor image, and a happier you.

Tip #6 The accepted regimen these days is to eat a fist full of food, six times a day. That is, a chicken breast, yogurt, or whatever, in portions aboutrepparttar 115629 size of that lethal knuckle sandwich of yours. For each body pound, consume approximately ten calories, one gram of protein, one gram of carbohydrates, and at least .6 oz of water. In all, you'll be eating six small meals that contain about 200 - 400 calories each depending on your weight and drinking lots of water (almost a gallon). Of course, restrict your fat intake and remember your multivitamin just in case your diet doesn' t give you what you need. You may not feel any different taking a multivitamin but believe me; your body will make good use of it. I focus on taking my carbs inrepparttar 115630 morning when I needrepparttar 115631 energy. My protein is consumed after workouts, and I avoid eating late at night.

Tip #7 Relaxation isrepparttar 115632 key to optimum performance in martial arts. Rest and work compliment each other. Do yourself and your body a favor and rest. You needrepparttar 115633 down time for peace of mind and your muscles need time to grow and recover between workouts.

Tip #8 Work on yourself fromrepparttar 115634 inside. Avoid addictions and general bad behavior. There are few things as ugly as a martial artist who lacks character. It wouldn't hurt for you to consider some personal introspection. In fact, being a better person can relieve stress and help you feel a whole lot better. Exercise can make a difference too. I believe that these primary influences will ease tension and stimulate creative thinking and overall alertness.

That's it. In time, you'll bump up your metabolism, burn fat, think more clearly, build muscle mass, and perform better at your art. What more could you want? Well, okay, you have me there. But if you genuinely want to see some results, I encourage you to stick with these tips for a few weeks and makerepparttar 115635 improvements that I know you deserve.

Robert Bussey is one of America's pioneers of martial arts, Ninjutsu, and reality based personal protection. His lifelong commitment to his work has made a significant contribution to the stream of strategic practices throughout the world. He can be reached at: http://www.busseystyle.com


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