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Resistance training is described as a type of exercise that causes your muscles to work against a resistance using your own body weight or training equipment. It is most effective when you do it using progressive body adaptation. When performed with proper procedure and equipment, it increases bone strength, decreases risk of bone injuries, boosts muscle size, increases overall strength, results to leaner body, and promotes good heart condition.

Resistance training has gained popularity among many health-conscious individuals who want to naturally stay in shape and who want to be stronger. What really is resistance training and what can it do for you? Here are some interesting details about resistance training that will explain its nature and its benefits:

What is resistance training

Resistance training is a type of exercise that initiates your muscles to work against any type of resistance using your own body weight or training equipment. Doing push-ups and sit-ups are good examples of resistance training using body weight. Training equipment used in this exercise include elastic bands, weights, barbells, exercise cycles, steppers, tread mills, leg presses, and multiple-function compact training benches, and multiple-function compact training benches, such as VigorFit, which is a less expensive alternative to Total Gym XLS.

How should you do it

Resistance training should involve progressive adaptation of one’s body to certain resistance to avoid injuries and to provide desired results. If you enroll for resistance training program in a gym, your instructor should tell you where and how to start. If you do it yourself, you should know what resistance your body can hold that does not result to injuries. Know what your body can handle. For example, you can start using lighter weights, such as four pounds per hand, and do it for only 32 counts. After a few days, you can increase the heaviness of your weights and increase the frequency of your exercise. It is advisable to follow a certain resistance training program that you can find on the Internet for free to reach desired results.

What can it do for you

Resistance training can do you more good than merely slimming and shaping your body as most forms of exercises do. Here are interesting benefits that resistance training can give you:

• Increases bone strength. Resistance training is a practical way to increase bone strength. As you apply adequate pressure on your bones, such as muscular contraction or mechanical pressure, you are promoting your bones to remodel. Bone remodeling is responsible for renewing the tissues and condition of your bones, thus increasing bone strength. It is particularly advisable for those with bone mineral density deficiency and those with osteoporosis.

• Decreases risk of bone injuries. As resistance training makes your bones stronger, it is particularly helpful to the elderly. Older people have weaker bones since bone modeling is not anymore as active as in their younger days, particularly at its peak during puberty. As resistance training makes bones stronger, it will help reduce the risk of bone injuries for the elders.

• Boosts muscle size. As you do resistance exercises, your muscles will be toned. Otherwise known as hypertrophy, your muscles will also increase in size. Different resistance applications result to different desired muscle profile. Women engaged in this type of exercise should not worry about getting muscles that guys or even weightlifters or body builders have, since muscle growth is said to be dependent on male growth testosterone. Correct training procedure and equipment should dictate the muscle condition you will develop over time.

• Increases overall strength. With continuous resistance training, you will have improved power and increased endurance to perform vigorous tasks. You will also be able to do more activities that require more strength as your body becomes accustomed to resistance. After two to eight weeks of continuous resistance training, you will be able to observe that more strenuous tasks at home will be a lot easier for you, such as moving furniture, carrying your toddler, and bringing your groceries.

• Results to leaner body. One of the main objectives of resistance training is to reduce body fats. Your body uses up more energy with the exercise itself, thus burning body fats. Unlike other exercises that also burn fats, resistance training makes fat burning faster as your muscles grow in size, requiring more use of energy. This will help you promote a leaner body faster when properly performed.

• Promotes good heart condition. Resistance training is said to lower blood pressure and blood rate, thus promoting good heart condition and reducing risk of heart diseases. It is, however, not advisable if you intend to do resistance training to cure a heart disease or any other disease. Always consult your doctor before undergoing such exercise.

To achieve desired results and benefits, do resistance training with proper equipment and proper procedure. Do not rush yourself. Do not make it so hard for your body, especially in the beginning. It is advisable to do the exercise three times a week to give time for your muscles to heal and adapt the exercise. Always remember to do some warming-up and cooling down before and after resistance training exercises. Drink plenty of water during the exercise to replenish lost body fluids.

It has been recommended and proven by many weight loss advisers and individuals that a combination of cardio and resistance training will help you lose weight faster and more effectively. You can either do resistance training on certain days of the week and cardio exercises during rest days; do cardio training in an earlier session and resistance training in a later session on the same training day; or do both cardio and resistance exercises in one workout session.

The fast burning of calories brought about by cardio exercises combined with increased and continuous metabolism caused by resistance training would surely make your weight loss program faster and more effective. The best way to integrate these two exercises would be to find the best program that fits your time, your resources, and your endurance. Here are three different programs you can consider:

Do resistance training on certain days of the week and cardio exercises during rest days

Especially if you are just a beginner, always be reminded that when you do resistance training, you must give time for your body to recover. Three to four times a week would make a great resistance training program for you to lose weight and build up muscles. What is important is that you do it on a regular basis and you follow a strict program on progression of frequency and resistance applied. To integrate cardio exercises on your resistance training program to lose weight better, you can perform cardio exercises on your rest days to allow yourself to build up the lost energy and worn out muscles from resistance training.

For example, if you wish to follow four-days-a-week resistance training program, you can group certain muscle exercises on one day, making the second, fourth, and sixth days of the week your rest days, thus your time to do cardio exercises. Consider the following program as an example:

• Day 1 – legs and calves resistance training, such as leg presses and calf raises

• Day 2 – slow-intensity cardio exercise, such as biking at slow pace and strolling

• Day 3 – back, abdomen, and chest resistance training, such dumbbell row, exercise ball crunch, and push ups

• Day 4 – slow intensity cardio exercise that you can progress to medium-intensity after a few weeks or months; example: brisk-walking, 30 to 45-minute medium-paced workout at the gym, and jogging

• Day 5 – triceps and biceps resistance training, such as dumbbell triceps extension and alternate dumbbell curl

• Day 6 – slow-intensity cardio exercise

• Day 7 – shoulder and abdomen, such as dumbbell press and machine abdominal crunch

For your resistance training program, you can also use multi-purpose equipment similar to Total Gym 3000 that addresses multiple muscle exercises. Other equipment you can also use for resistance training are dumbbells, barbells, benches, elastic bands, weighted vests, leg presses, and exercise balls.

Do cardio training in an earlier session and resistance training in a later session on the same training day

Especially if you work out in a crowded gym or with limited training equipment, this combination would be advisable if you have time to exercise in the morning and in the afternoon. This combination of cardio and resistance training involves cardio training in the morning and resistance training in the afternoon. Especially for beginners, it is advisable not to do both exercises simultaneously as all your energy may be exhausted on your first weight loss activity.

Cardio training is better done in the morning, especially when you have not taken a full meal as you are able to burn the calories and fats that have been stored overnight. Never do cardio exercises with an empty stomach, though, as you need energy to endure your training. As long as you have not fasted the previous day, you are sure to still have enough energy to undergo up to an hour of slow to medium-intensity cardio exercises in the morning. It is also particularly recommended to be performed after about thirty minutes of being awake as you need time to get yourself more active. Thirty minutes to one hour of running, biking, or brisk walking would do great to burn enough calories and stored fats and to enhance your metabolism for the day.

As you give your body enough time to rest and recoup some energy, you can perform resistance training in the afternoon. One hour is enough for resistance training to be effective in losing weight and at the same time to keep your muscles for overworking.

Do both cardio and resistance exercises in one workout session

This step begins with the usual ways to begin an exercise, which is to warm up. After warming up, you can start with a medium-intensity cardio exercise limited to 30-45 seconds only. This short period of exercise is important to keep your energy until you finish your workout for the day. After your first cardio exercise, you can move on with a particular resistance training exercise with the exact frequency and resistance applied, and then go back to cardio training. Repeat the sequence until you finish your workout for up to forty five minutes only to keep your body from overworking. Always cool down and do not forget to drink water and other fluids in between exercises to keep you hydrated during your workout.

There are other individuals who endure cardio exercises after long minutes of resistance training to lose weight faster. This method is definitely not the best nor is it recommended, since your body gets tired and weary after resistance training, usually resulting to increased risk of injuries and less effective cardio exercises. Again, the best way to combine cardio and resistance training exercises to effectively lose weight is to consider your time, resources, and endurance.

Here are a few tips on how to lose stomach fat in a healthy way: drink plenty of water, fruits and veggies; engage in aerobic exercise; do some weight training; have a proper nutrition and diet.

Belly fats can be very annoying. And, to get rid of them fast is one major concern of almost all women who gained weight through time. What to do and how to do it effectively is the big question. Below are some helpful ways that you can follow to achieve your goal:

drink plenty of water, fruits and veggies

Drink at least 8 glasses of water daily. Water will eliminate toxins from your body making it very important for your health. Drinking plenty of it can basically aid you in controlling your diet. Drinking vegetable and fruit juice is another healthy way of eliminating fat since they are rich in fiber. Fiber will naturally push calories out of your body.

Engage in aerobic exercise

Aerobic exercise includes bicycling, jogging, walking, swimming, dancing and stair climbing. These exercises are great for burning belly fat. Any of these exercises should be done for about 30 minutes or more. Anything less than that would be considered as a exercises contributing to plainly cardiovascular benefits, but not in burning the fats in your abdominal area.

Do some weight training

Weight training need not be a strenuous one for you. Choose a program that fits just right for your body structure and need. This is a very good way to sculpt and tone your muscles. Weight training is able to burn fats fast and easier because of its capability to increase metabolism rate.

Have a proper nutrition and diet

In order to succeed in your fat elimination program, the key here is to integrate exercise and good nutrition and proper diet. You should have less intake of calories to expedite in getting rid of the fat in your belly. Eating in smaller portions of about 4 to 5 times per day is better that overeating in one or maybe two meal times. Choose natural and or organic food too. Take vitamins and supplements for a healthier you. Lastly, have a large amount of fiber and protein in your food intake. Foods rich in monounsaturated fats like beans, nuts and avocado can give you a feeling of being full, thus decreasing you cravings for more food.

Belly fat is caused not only by lack of exercise and increase in food intake. Studies show that stress can play a devastating role in your tummy. But, then again, with enough rest and exercise combined with a proper nutrition like that of Jillian Michaels diet, you know you have better chances of having the flat belly you so desire.

PMG Report: In Columbus for his annual “Arnold Sports Festival”, Governor Arnold Schwarzenegger was asked to comment on recent political developments that have threatened to impact the multi-billion dollar sports nutrition and supplementation industry. During a live telecast of the event, host Dan Solomon asked Schwarzenegger about Washington’s involvement in the nutrition and supplementation industry.

The Governor responded, “Because the special interests, the pharmaceuticals, have been trying to make the legislators and the politicians in Washington always go and regulate food supplements and the nutrition business. And every five years you see an attack like that.”

Press

Metagenics, Inc. announced today that it is the exclusive North American distributor of Estrovera, an all-natural dietary supplement formulated to address the needs of menopausal women. The key active ingredient in Estrovera is ERr 731, an extensively-researched, special phytoestrogen extract of Siberian rhubarb root that has been shown to:

• Reduce the number and severity of menopausal hot flashes on a par with an ultra low dose hormone therapy but without the potential adverse effects of hormone therapy*
• Significantly reduce the number and severity of menopausal hot flashes and night sweats compared to placebo
• Relieve a wide range of other menopausal symptoms including sleep disturbances, poor mood, physical and emotional exhaustion, joint and muscle complaints, and urogenital symptoms
• Be free of any forms of estrogen
• Be well-tolerated and safe for long-term use