To maximize weight loss during your resistance (weight lifting) training workouts:
- Concentrate on endurance (stamina, staying power).
- Do extra repetitions (reps) at lower weight.
- Perform high-intensity interval training (HIIT)
- Increase intensity (push yourself harder) for a short period of time and then take a break.
- This works all your energy systems in a single workout, strengthening the cardiovascular system while burning extra calories.
- Target multiple muscle groups in the same exercise with compound exercises (see examples below).
- Compound exercises will help burn lots of calories and excess fat because more muscles are utilized.
- Increase protein consumption.
- Ingesting protein right after resistance training helps the body recover from the workout.
- This also helps build muscle, improving body composition.
- The body uses calories to maintain muscle. So, extra muscle will burn extra calories.
Examples of Compound exercises:
Kettlebell Swings – works the quads (front of thighs), hamstrings (back of thighs), core, back, shoulders; improves cardiovascular strength and endurance.
- Start with:
- toes pointing out (to accommodate the kettlebell),
- feet apart for stability (wider than shoulders).
- Keep back and head straight, focus on a spot across the room.
- Squat down so that knees are bent and heels are close to the back of the thigh and hips are pushed back.
- Lifting up the kettlebell; snap it back between your legs so that it extends through the legs and out behind.
- The kettlebell will now begin to lower. When it is at its complete decline straighten up, thrusting the pelvis to propel the kettlebell forward to chest height.
- Stand erect with shoulders back, as the kettlebell lowers, squat down slightly with hips back. Repeat movement.
Note: during the exercise –
- Keep abs tight.
- Maintain a solid grip on the kettlebell handle.
- Push hips back; stretch the hamstrings.
- Drive the hips to do the work.
- Keep the lower back tight, maintaining the arch.
Back Rows – works the back, shoulders, arms, core (rear deltoids, rhomboids, teres major, trapezius and levator scapulae, latissimus dorsi arnd spinal erectors).
- Starting position:
- Stand with feet shoulder-width apart and hold a dumbbell in each hand
- Bending at the waist bring torso forward; keep back straight, knees slightly bent and head up.
- Arms are fully extended hanging directly in front (palms supinated, facing torso).
- Contract back muscles, engaging the core, bend the arms towards the body, and pull both dumbbells at a 90 degree angle up to ribcage.
- Lift (row) the dumbbells up until upper arms are parallel to ribcage/torso.
- Hold for about one second in this top position.
- Then, slowly (3-5 seconds) lower the weight back to the starting position.
- Repeat for 8 to 10 reps (repetitions).
Note: This exercise is not recommended for people with back problems/issues.
During the exercise:
- Be cautious with the weight, using less weight rather than more.
- Ensure perfect form: Keep back straight throughout.; Only the arms should move; Avoid rounding the upper back; Keep the neck neutral, spine flat, and shoulders back.
- Perform exercise with a slow tempo; avoid jerking the weights.
With most exercises, supervision by someone with expertise can benefit beginners.
Follow the link below for a yummy (protein enriched) post workout smoothie recipe.