Getting in Shape
5 easy steps to starting and maintaining a safe, healthy exercise routine.

Step 4: Weight training

Weight training - Now that we've stretched, got ourselves warmed up and moving ….If you choose to ..let's pump some iron! One thing that draws many beginners to a weight lifting program is the promise of faster weight loss. Strengthening the muscles by lifting light dumbbells can help you lose weight - even while you're resting. Why? Because muscle cells burn more energy than fat cells. They also store sugar as a source of energy for the next time they're used. The sugar stored in muscle cells doesn't turn into fat. And the improved metabolism means that you don't have to worry as much about dieting. Weight lifting boosts your metabolism. Why does an efficient metabolism matter? Because a slower metabolism means you'll gain weight if you don't reduce the amount of food you eat. Research shows that dieting alone can actually slow down your metabolism, which just makes matters worse.

The best way to lose weight and look fantastic is to eat a healthy diet filled with fresh fruits and vegetables, while also using both aerobic exercises and strength training exercises throughout the week. Eat right, spend at least 20 minutes walking three times a week, and practice a simple weight lifting program three times a week. Then take Sunday off - you deserve a break. And with your improved metabolism you'll actually lose weight when you're resting and having fun. As with movement exercises, weight training must be done at a steady, measured pace. Ever see the guys in the gym screaming, grunting and yelling to get one rep of 300lbs? Guess what… unless they have proceeded that with multiple low weight /higher rep sets using varying muscle groups they have gotten any exercise…except maybe they their vocal cords. Lower weight/higher repetition weight training teaches proper technique, builds stamina and strength. Don't be a "one rep wonder". Over time you will build substantial strength and power, and avoid injury by choosing lower weight reps increased sets.

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