If you want to lose fat or change your body, one of the most important things you can do is lift weights. Diet and cardio are equally important, but when it comes to changing how your body looks, weight training wins hands down. If you’ve hesitated to start a strength training program, it may motivate you to know that lifting weights can:
- Help raise your metabolism. Muscle burns more calories than fat, so the more muscle you have, the more calories you’ll burn all day long.
- Strengthen bones, especially important for women
- Make you stronger and increase muscular endurance
- Help you avoid injuries
- Increase your confidence and self-esteem
- Improve coordination and balance
Getting started with strength training can be confusing–what exercises should you do? How many sets and reps? How much weight? The routine you choose will be based on your fitness goals as well as the equipment you have available and the time you have for workouts.
For more information see: http://exercise.about.com/cs/exerciseworkouts/a/weight101.htm
Basic Strength Training Program
The exercises will help build a strong physic without muscle imbalances. Training all the major muscle groups with a balance of push, pull, horizontal and vertical movement will ensure that you don’t pay for your chiroprators next vacation. : )
Perform 2-3 minutes of cardiovascular activity for warm-up (jumping jacks, ski jumps, marching in place etc) & do some dynamic stretching paying particular attention to the shoulders.
2. Chin ups or Lat Pull Down (preferably chin ups)
3. Bent Over Row
4. Chest Press
5. Shoulder Press
6. Bicep Curl
7. Tricep Dips
8. Abdominal Crunches
9. Front Plank
10. Side Plank
Beginners do 1-2 sets of 12-15 reps, then progress to 2-3 set of 8-12 reps.
Cool down and stretch.