Archives June 2015

The Top Strength Training Exercises for Weight Loss

Strength Training Exercises for weight loss

Strength training exercises (both self-loading and external loads) must be a part of any weight loss program, combined with aerobic exercise and a healthy diet. It is common to find people who want to lose weight but not by performing strength exercises. Their point is that aerobic and cardio exercises are enough to get the weight loss results they want.

However, for greater efficiency to lose weight or maintain weight loss, you require up to 300 minutes per week of moderate physical activity. Moreover, you can perform a combination of exercises of low and high impact. Perform strength training exercises at least twice a week, however, it is recommended to follow the guidelines of each discipline. There are many advantages of strength gaining exercises, as these exercises are more efficient when made part of weight loss program. Some of the best ones are:

Strength Exercises for Biceps

How to perform the exercise:

Hold a high horizontal bar with the palms of the hands backwards. Make sure your hands are ‘hanging’.
Raise your body by bending both arms.
Then lower body by means of controlled extension of both arms.
Strength Training: 4 sets of 6 to 8 repetitions.

Chin to Chest

How to perform the exercise:

Place your hands on the bars under the chin and lift your body.
Descend by flexing arms to the lowest possible level.
Then raise your body by extending your arms completely.
It is considered one of the best strength training exercises.
Strength Training: 4 sets of 6 to 8 repetitions.

Leg Raise with Charge

How to perform this exercise:

Lie down on a flat bench with a dumbbell between your legs.
Elevate your legs or just keep them straight and then bend slightly.
Lower both legs in a controlled manner.
Strength Training: 4 sets of 6 reps at the highest possible intensity.

Deceleration Abdomen

How to perform the exercise:

Sit on a declined bench
Move your torso back and then stop at about 45o.
Restart immediately, in the opposite direction, and bringing your body to its initial position. Keep your back straight throughout the exercise.
Strength Training: 4 sets of 6 to 8 repetitions with the maximum weight.

So, if you are looking to build strength by working out the exercises mentioned above are some of the best you can perform. Rest assured, they will enable you to lose weight in no time.

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How to Avoid the Dangers of Extreme Weight Loss

Extreme Weight Loss dangers

Everyone wants to make sure that they are losing weight at a good pace and getting the skinny and healthy body that they always wanted. It can be difficult to work so hard to lose weight and barely see anything come off. Many people may work to see extreme weight loss. If you are choosing this method, make sure that you are taking the proper precautions. While it is possible to experience extreme weight loss, you want to make sure that you are not causing harm to the body.

Get enough nutrients

Often with extreme weight loss, the person is severely cutting down their calories. This makes it difficult to get in the nutrients that your body needs to survive and can end up causing more harm down the line. Make sure that if you are cutting down on calories, you are eating foods that are high in nutritional value, such as lots of fruits and vegetables with plenty of nutrients and very little when it comes to calories, and perhaps take a supplement to keep your body strong.

Do not over-exercise

Yes, exercise is a way for you to experience extreme weight loss, but doing too much is going to cause a lot of pain and injuries to the body. When you are working out too much and not giving your body the break that it needs, you are more likely to overstretch, injure, or even tear the muscles that you are using. Think of it this way, if you harm the muscles too much, you will not be able to lose the weight at all and there go all of your plans. Set up a reasonable exercise plan and you will be just fine.

Try some pills

Most people who claim that they have had extreme weight loss are the ones who are taking a lot of pills all the time. These pills say that they have some magical ingredient that is meant to help the person lose weight in no time and feel great. These pills are often going to be able to speed up your metabolism so not only are you eating less each day, you are burning through it more quickly so that you can lose weight faster. Make sure that when you are taking these pills you follow the instructions they give in order to get the best results.

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