One of the biggest challenges I face on a daily basis is convincing the many women I train that weight training is the key to loosing fat and toning up! The predictable groans of ‘I don’t want to bulk up’ are heard all too often, but are quickly muted when they see some amazing results in a short space of time.
Weight training can be manipulated in many different ways to achieve differing results, not just bulking up. By using higher repetitions, lower weights and shorter rest periods, weight training programmes can help strip fat and tone up as well as produce many other health benefits.
Studies have shown beginners to weight training can see their base level metabolisms raise by 15%. If we take an average female’s metabolic rate being 2000 Kcals per day, that is an extra 300 kcals being burned per day while you are sitting down after your workout!
If you are new to an exercise programme, I would highly recommend being set a routine by a fitness professional. An introduction weight training programme should include multi joint exercises such as the squat, bench press or seated row to name a few and should be an all over body workout.
Cardiovascular exercise is a great complement to a weight training programme, and can either be used as a lighter recovery workout in between sessions or an interval workout at the end of your weights programme. The key, as always, is to keep the body guessing!
Try the following workout to get your metabolism roaring!
- Dumbell Chest Press on Wellness Ball x 3 sets of 15 reps
- Dumbell Bent Over Row x 3 sets of 15 reps
- Dumbell Squat x 3 sets of 15 reps
- Dumbell Pull Over x 3 sets of 15 reps
- Run 30 secs on (Sprint) 30 secs off (Walk) for 15 mins
Happy lifting!
Tim Benjamin
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