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LIFT WEIGHT TO LOSE WEIGHT
A new study confirms what many discovered long ago - strength training plays an important role in ridding the body of extra weight.
Sure, aerobic exercise burns calories, but the body's metabolism quickly returns to pre-exercise levels, usually within 30 minutes or so.
Resistance training, according to the researchers at Johns Hopkins University, leads to increased calorie burning for up to two hours after the workout is over. Unfortunately, because weight training often results in a corresponding increase in weight due to increased muscle mass, many women abandon their strength-training efforts, opting instead for strictly cardiovascular activities.However, researchers suggest combining aerobic exercise with regular strength training for maximum benefit Click here to download Phyzique Lifestyle Questionaire.
10 MOST COMMON MISTAKES
Always consult a qualified fitness professional to guide you and demonstrate the correct manner to perform exercises. If you have difficulty in lifting a particular weight, then don't.
EXERCISING ON AN EMPTY STOMACH
When exercising to shape muscles, it is a bad idea to enter the gym in a fasting state. The body needs energy to lift weights and this energy comes from food, specifically the food you eat prior to the training session. Some light carbohydrates (rice, bread, fruits) is a good idea prior to the training session.
Always carry a bag containing a spare set of clothes, a towel, bathroom accessories and a water bottle for a pleasant workout.
LIFTING WEIGHTS TOO QUICKLY
When in the gym, the best way to lift weights is in a slow and controlled fashion. Avoid fast, jerky movements since they can cause injuries.
HOLDING YOUR BREATH
The breathing pattern for lifting is to exhale on the exertion (pushing or pulling the weight) and inhale o relaxation (lowering the weight). Holding your breath can raise your blood pressure and, if you hold it long enough, cause fainting.
BEING TOO PROUD TO ASK FOR ASSISTANCE
Work with a friend / ask for assistance when using heavy weights. In gym parlance, this individual is called a 'spotter'. Gym trainees are always more than willing, and it's much better to ask quietly for a spot than to scream loudly for help once you're in trouble.
TRYING TO 'SPOT REDUCE' CERTAIN AREAS OF THE BODY, SUCH AS THE ABDOMINALS
The best gadgets and hundreds of crunches won't transform your legendary flab into equally fabulous abs. For best results, incorporate cardiovascular exercises and sensible nutrition into your daily plan.
Resist the temptation to lift as much as you can or do too much the first few times in the gym or after a long break from exercise.
NOT DRINKING ENOUGH WATER
Drink at least 20 ounces of water for every hour of working out, and sip water continuously, before you're thirsty. By the time you're conscious of thirst; the body is already partially dehydrated. This can adversely affect stamina and concentration.
RELYING ON THE 'BEST LOOKING' PEOPLE FOR ADVICE
Just because someone looks or is fit does not mean that they have used the best methods or have the know how on how to best advise you regarding your exercise regime. Consult a certified and experienced personal trainer for best results.