Many people wanting to lose weight are reluctant to incorporate weight lifting exercises into their exercise programs. Home gym infomercials offer great promises, but usually with a significant price tag. Going to a fitness center can be a chore (it's NEVER convenient), and the newcomer can be easily intimidated by the rows of machines and the "well developed" people who use them. Many women are concerned that weight lifting exercises will cause them to "bulk up" in the neck and shoulders.
This is unfortunate because weight lifting exercises not only burn fat as you do them, but since they also increase your metabolism they continue to keep your body burning fat all day long. Besides this, they increase your lean muscle mass, which leads to even more weight loss. But you don't have to buy a gym or join a fitness center - there are some simple weight lifting exercises you can perform at home, with nobody watching, using some inexpensive equipment.
Now, if you've never lifted weights before, what I'm about to describe will probably still seem a little intimidating. So here's a "million dollar tip" - BEFORE you begin, visit a fitness center or gym and talk with the manager. Tell him/her you want to include some weight lifting exercises into your weight loss program. When you find a center and instructor you like, sign up for a 1-month membership. Learn about the weights, practice, take some instruction. Then, once you know what you're looking for, you can go to the sporting goods store and get only those things you need for your custom weight lifting exercises.
So let's get started. These weight lifting exercises involve the use of dumbbells (held in one hand). These are considered "free weights" in that, in addition to working the "power" muscles, they also work all the little muscles used for balance. So, they require extra exertion and are well-suited to weight loss.
Exercise #1 (arms): Lie down on your back (on the floor/mat, on a bench of some kind, etc.) with your feet on the floor. Hold one dumbbell in each hand, touching your chest with the back of each hand (palms away from you). Push the dumbbells straight up, hold for a second, then SLOWLY lower back to your chest. Try to do this 10 times. If you can't do ten repetitions, try using a lighter weight. Likewise, if 10 repetitions is a breeze, use a little heavier weight.
Exercise #2 (legs): Another excellent leg exercise is the standing calf raise. Find a low, slightly elevated platform such as a step or a curb (in only needs to be a few inches high). Stand on this platform with your heels hanging over the edge (balls of the feet on the step) and with your dumbbells hanging down at your side. Keeping your legs straight, slowly lower your heels below the platform - a couple inches is all it takes - and hold. You'll come to feel your calf muscles and Achilles tendons (along the back of your ankle) stretch. Count to 5, then slowly lift your heels and keep going until you're standing on your tip-toes. Hold, count to 5, then lower yourself to the starting position. Start by doing this exercise 5 times, and all additional repetitions as you're able.
Stay tuned for Part 2 of this article, where we'll review a couple more weight lifting exercises to help with your weight loss regimen.
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