Lifting Weights To Lose Weight

Lifting weights (weight training) can also be used to lose weight. But of course with some reservations. What are the requirements that must be met in order to lose weight?
Exercise which is identical to lose weight is cardio exercise. Because, in this exercise burn more calories, so eventually the weight will come down. However, not only cardio exercise that can lose weight. Strength training or weight training can also lose weight. Weight training which is synonymous with muscle-building exercise, if done properly could eventually reduce the fat. If fat is much reduced, body weight was going down.

Weight training can still lose weight, although not as much as cardio exercises. It is to lose weight, most effective way is to exercise endurance. But weight training can also, if done within the rules. Because, in principle, each exercise is done regularly will certainly produce something useful. Not just losing weight but also body become fitter and healthier.

Principles Of Weight Training

In order for the expected results can be achieved, there are several things to consider when weight training. Especially if you want to lose weight. The first thing to do is measure the optimum load weight that could be appointed for 10 seconds. For example, the ability to lift up to 10 pounds. Well, that is the benchmark in lifting it in five days.

Then, take 25% of the maximum load it. To load 10 pounds was 25% was 2.5 kilograms. So, lift the burden of it for 10 seconds, and increase on day two onwards until the day of the fifth to reach the heaviest or benchmarks that have been determined. After the load reached 10 pounds in the first session, for the next five days should be measured again. Then, the load increased. So, when the first round only able to lift weights 10 kg, the next round should be higher at 15 pounds for example.

If the rules were followed properly, the weight will come down by itself. After learning the basic principles of weight training, which must be understood about weight training for weight loss is the focus of his muscles. It is advisable to train the large muscles. Because in this great muscle, weight training so it is more optimal. Because, burning more calories and can be maximized. If calories are wasted regularly and continuously, the weight will gradually come down.

Exercise As Portion

Not only adhere to basic principles. There are other things that also should not be overlooked, namely the practice according to ability. Because the ability of each person is different. If you do not abide by it, the greater the risk of injury.

To find out how the load that could be appointed, to give a simple example, if you lift a certain weight to the effort, and raises the tired expression, well that's where the maximum weight that could be appointed.

But, otherwise if that person can lift the the load repeatedly, meaning it is not maximized. Specific lifting capability, it will gradually increase. If so, should be evaluated again to determine the maximum load a new one. Most importantly, practice according to the principles and capabilities, in order to practice successfully but no injuries.

Endurance

If explored more in between weight training with endurance training there are some similarities. A person who is able to lift heavy loads with specific but can be done repeatedly, it is not pure but rather endurance weight training.

Weight training is not possible with the repetition, because the load is lifted pretty heavy. If the load is removed is not too heavy with a lot of reps means that endurance. Weight training can be done purely usually only those who have already reached an advanced level. But that does not mean they are beginners should not do. Just to be under proper supervision and regulation.

Risk In Weight Training

Weight training can indeed be used for weight loss. Only, be aware of the risks that may arise from too zealous in practice. Risks, among others:

• Fatigue, exhaustion that can occur in those who are beginners. Therefore, the heavy burden to be lifted had to be optimal. If not accustomed to lifting weights, would be easily tired.

• Muscle Rupture, or damage to the muscles can also occur during weight training. Especially those who do not prepare themselves well. Warm up the optimal so that the load can be lifted as well. Rupture of this muscle can be dangerous because it will cause serious injury. Therefore indirectly suggest weight-training, but should warm up first.

• Fast Heart Rate Increases, heart rate will increase more rapidly during weight training. This is due to the pressure of heavy the load to be lifted. The increase in heart rate that is not controlled feared could lead to shock and eventually somebody fainted. So, measure your heart rate at regular intervals, both before, during and after practice. It's important to know a person's ability and avoid the risk of injury. In fact, if I have to recommend that consultation with experts.