Health

Weight Training and Muscle Mass Building

muscle training

In a workout where you wish to do both aerobics as well as weight-lifting, it is better to lift weights first since weight-lifting requires energy. Lifting weights at first can boost your fat-burning power. It depletes your glycogen stores – the quick burst energy. And when you do your aerobic workout following weight-lifting, you may burn less glycogen and more stored fat.

Building Muscle Mass

Building muscle mass for whatever reason, takes time and dedication; but doing so is a key part of any fitness regime. Weight-training is the most important factor in building muscle. When we all lift weights, we create micro tears in our muscle fibers when we exert them. When these micro-tears heal, your muscles tend to grow stronger and firmer. Technically not only weights but anything that provides resistance, even your own body weight, can help you build muscle strength.

Steps To Any Weight – Training exercise:

  • Repetition—This is one complete movement of an exercise. It could be a single push-up, a leg lift or any other type of exercise.
  • Set—A consecutive group of repetitions is called a set. To complete a set, you need to perform a certain number of repetitions.
  • Weight—This refers to the amount of weight you use in each repetition. You might want to do for instance, three sets of 15 repetitions using, say, 2-5 kg of weight. It all depends upon your fitness goals.
  • Medicine Balls – These are solid round balls made of leather weighting between 1-5 kg each.
  • Dumbbells— Short handles with permanent weights attached at both ends. They can be held in a single hand or used in pairs.
  • Barbells—A barbell is longer than a dumbbell and has weights attached to both ends and should be held in both hands while lifting.
  • Kettle bells—Kettle bells are weights of Russian origin that essentially look like a cannonball with a handle attached to it.
  • Weight machines – These are strength training equipment designed to target specific muscle groups and help you maintain proper form throughout an exercise.

To do your weight-lifting exercise correctly, you need to keep your spine in alignment. There is a tendency to arch your back. Keep your spine in alignment. There is a tendency to arch your back. Keep your spine in a neutral position with your tailbone tucked under and abdominal muscles (abs) engaged, taut and pulled in. keep your elbows soft while lifting weights to avoid any joint injury.

body building competition

Try and avoid jerky movements. While lifting weights, keep the movement slow and controlled. It is your muscles that need to work and not your joints. Resting between sets is important. Give at least 30 seconds between sets before beginning the next set of movements. Do not work the same muscle group two days in a row. Give them time to recover.

Visiting a Gym

People today have become health conscious. They are aware of the benefits of exercise. Men, women, youngsters, everybody has started visiting gyms regularly. The gym ads are aplenty generally featuring male and female models with zero fat. Remember, gyms are not always for having a perfectly toned body. You go to a gym to exercise, get better in shape and to be healthy and fit.

There are people who stop going to gym after a month or two, as they think they are not getting the requisite result. You weigh yourself on the first day when you sign up and get your measurement taken. You are regular during the first few weeks. But when you weigh yourself after a month or so, the needle on the weight machine refuses to budge. You are disheartened and you discontinue. However, it is quite possible that you may not be losing weight but losing fat.

When you are slightly overweight and your workout is a combination of cardiovascular exercises, commonly known as cardio exercises such as walking/running on a treadmill or an incline, or weight-training, you tend to lose fat. But because your muscle mass has increased at the same time, your weight remains static. This is because muscles are denser and compact than fat, which is loose and is all over the place. For instance 1kg of muscle takes up less space than 1 kg of fat.

When you weight-train, you will build muscle. Interestingly, unlike fat, muscle burns a lot of calories. Therefore the more muscle mass you have, the easier it is to burn fat. But remember you cannot achieve fat loss without cardio exercises. Ideally, therefore, exercises should be a combination of cardio and weights; cardio to lose fat and weights to tone your body.

Cardiovascular exercises raise your heart rate and keep it elevated for a period of time. These are aerobic exercises that are associated with cardiovascular workouts.

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