More Sets=More Benefits?

If done right, the benefits of weight training go a long way. Besides ridding our bodies of that unwanted cellulite, it does a world of wonders in speeding up our metabolism while improving our total muscular endurance and natural body strength. When performed regularly as a part of our daily healthy lifestyle, we can be assured of having a tone, fit, and healthy physique. Although doing regular strength training suffices to provide proper muscle development, some people hold the idea that doing diversified multiple sets ups their benefits all the more. And does it really work?

According to Edward Lawkowski MD in his article in MayoClinic.com, there is hardly any proof backing-up this claim.  Using the right weights, doing a single set of 12 repetitions could develop our strength just as effectively. To maximize our benefits, doing progressive strength training whereby we increase the amount of weights as our strength works to maximize our benefits over time. Besides employing this gradual increase in difficulty as our strength develops, it also helps if we vary the exercises time and time again. The only time doing multiple sets would benefit us is if we are looking to significantly increase our muscle mass.

Written By: Maris Modesto

Wanna Go Superslow?

By now, you must already be aware of the significance of strength training in your regular fitness program. In performing it properly, you're assured of reaping the benefits as reflected in your total health and well-being. Basically categorized as an anaerobic activity (intended to stimulate anaerobic metabolism), there are specific methods of strength training that have become popular recently. And one of them is superslow strength training.

What is superslow strength training:
From its title alone, the superslow method is done by prolonging the time it takes to lift and lower a particular weight. Simply put, these are repeating moves in slow motion. Lifting takes up a full 10 seconds, whereas lowering takes 4.5 seconds.

What's in it for you:
Though superslow strength training isn't considered better than other methods, it could be beneficial for you if you're the type who prefers varying your routines. On the upside, doing superslow strength training every once in a while works to keep your routine from lulling. Also, it could provide the kind of challenge your muscles need, albeit in a diversified way. If you want to try it out, you can do so without having to adopt a new exercise routine.

Written By: Maris Modesto

Fill Up With These Weight Training Eats!

Regardless of your reason for undergoing weight training, it cannot be denied that food would play a significant role in your performance. Choosing the right foods is crucial if you want to improve the latter while keeping your health in check all the time. Here are the foods that you should never miss out on:

Dairy products that are low in fat
Like red meats, opting for low-fat dairy products is essential for keeping your cholesterol level from spiking, which means greater susceptibility to cardiovascular diseases.

*For your calcium fix, choose skim/non-fat milk instead of whole milk.

Lean meats
Although white meats like chicken and turkey are more preferable than red meats, they have less iron content. Nevertheless, both these meats are loaded with protein, which you need to ensure the success of your weight training course. At best, when purchasing meats, opt for cuts with as little fat as possible. In cooking them, trim off fat from red meats and take out the skin from poultry meats.

*If you can, skip eating processed meats altogether. Research studies have identified eating processed meats as one of the causes of having an increased risk of contracting colorectal cancer.

Fat Loss Tactics That Work

Want to raise your body's fat burning capacity? Check out these effective strategies:

Do weight training to develop your muscles.
Bulking up by adding more muscles is tantamount to raising your body's fat burning capacity while at rest. But it does not stop here. Consequentially, having more muscles does not only work to raise your RMR (resting metabolic rate), but it also increases your AMR (active metabolic rate). Thus, you get the benefits of continuous fat-burning whether your body is active or at rest.

Opt for heavier weights.
With this, try reaching the hypertrophy range—range that allows for better muscle development. To do this, lift the heftiest weight you can manage before fatigue sets in given a low to medium scale of eight up to 12 RM (repetition maximum).

Try doing a high-intensity cardio workout.
Even when done only once in a while, doing high intensity workouts increases your metabolism, hence, affording your body a heightened fat-burning capacity post-period. But as effective as these are, be forewarned: do not overdo them. Since weight loss and fat-burning are intended to be long-term goals, doing them often or every day could lead to physical burnout.

Three Valuable Weight Training Tips

The initial confusion that comes with starting weight training always leaves beginners in danger of suffering from physical injuries. Given that we've already selected a particular routine that best suits our goals, we must consider certain precautionary measures like the ones stipulated below:

We should always start with a good warm up.
Warming our muscles by doing a 5-10 minute warm up with any aerobic activity intended for it preps our muscles for the harder work ahead. Since cold muscles are more prone to getting injured, warming them up greatly decreases our risk.

We must do each exercise in the right form.
Being particular about performing each routine properly is an exercise in effectivity and safety at the same time. Whenever we're in proper form as we do each exercise, we're assured of having a little chance of encountering injury.

We must breathe properly while exercising.
Holding our breaths, whether unconsciously or otherwise, risks raising our blood pressure. Dangerous as this is, most of us have the tendency to do this every time we lift weights. To prevent this, we must practice inhaling as we lift and exhale as soon as we have raised it to our desired level.

Heavy Lifting=Effective Weight Loss

You're aware that you're lifting weights on a regular basis. But with each session, have you ever been nagged by that all-too-annoying question of whether you're lifting enough weight or not? Unsurprisingly, you're not the only one with this problem. Many people are left in the dark when it comes to lifting weights. And more often than not, study has divulged that most of us don't lift enough of it to gain the maximum weight loss benefits. In fact, we hardly lift enough weight to encourage good muscle growth.

By now, you must already know the importance of losing fat in raising your metabolism. Without the former, it would be hard for your body to achieve the latter. Despite this, however, are you aware that muscle also plays an important role in helping our bodies lose fat? With10-20 calories burned for each pound of muscle, it stands to reason why doing strength training—lifting weights to develop more muscles—is a good, healthy way to achieve weight loss. Apart from this, strength training gives us these added benefits: increased metabolic rate, a leaner body, improved balance and stability, stronger bones and connective tissues, as well as improved self-confidence.

It's All About Fat Burning

In making our energy reserves, the body burns a combination of carbohydrates, fat, and glucose. With regards to the quantity of each, it all depends on our recent physical activities and food intake. But as a rule, whenever we use up more energy than what we get from the food and drinks we consume daily, our body would compensate by obtaining energy from stored fat, carbohydrates, and even protein. It does so on an automatic basis whether or not we exercise regularly.

Such is the process involved every time we starve ourselves: our bodies start to consume itself, figuratively speaking that is. Acting to keep your current weight, the body drops our metabolic rate. However, this relies on the following factors: our family history, genetics, and the manner whereby we eat and exercise. Although recognized, this innate tendency doesn't always apply to every one of us.

The main energy sources of our bodies are fat and glucose. Protein, which is also changed to glucose in the absence of carbs and during emergencies, is taken from beans, dairy products, and meats. As is its typical process, our bodies burn a combination of these nutrients for energy except during very high intensities.