Who Should Use Weights?

Lifting light weights should be an important part of every person’s fitness regime, whether they are male or female, young or old, and regardless of whether they are considered to be fit or not so fit. Conditioning or strength training is for individuals who exercise a little or a lot. Weight resistance training is a vital part of any strength or weight loss program.

The Benefits of Light Weights

Something many women worry about is that if they lift weights, they will develop large bulging muscles like male bodybuilders. However this is not the case. If you work-out correctly you will look more toned and also lose weight faster. You will have a slimmer, more conditioned body that looks fantastic!

Other Benefits Include:

Improves bone density and muscle mass (In other words, your bones get stronger and become less prone to injury. Your muscles get stronger too!)
Decreases the proportion of fat on the body and also conditions the body and changes its shape
Increases and/or maintains muscular balance and muscle fitness
Plays a role in building more confidence and better self esteem

It cannot be emphasised enough; EVERYONE can reap the benefits of using weights. Which conditioning program you decide to follow is tied in with what you are trying to achieve.

You will accomplish different goals depending on the type of weights you use, and the number of sets and repetitions you do with those weights. For example, the use of light weights over 3 sets with high (15-20) repetitions will allow for the shaping of muscles, fat loss, overall toning of the body and endurance. On the other hand, heavy weights lifted with lower repetitions (6-8) are geared towards enlarging the size of muscles and for developing more overall strength.

Things to Think About

Before you rush out and purchase some weights, you should make an appointment with your doctor. A check up is strongly recommended before starting a weight/strength training program (and indeed any type of exercise program) if you are aged 35+ and if you have lived a sedentary lifestyle for some time. It is also recommended that you consult your doctor if you have a medical condition, such as heart problems or asthma, regardless of age.

Strength training is not meant to stand on its own. Include your use of weights in a regular exercise program. To better ensure that you will lose weight or maintain a healthy weight, eat a healthy diet and include physical activities such as walking, jogging, swimming and cycling into your exercise plan.

If you’re not use to exercise or going for walks, begin at your pace and 15 minutes a day, building up as you get more fit. Then you can begin walking at a moderate pace for up to 30-60 minutes, which burns more stored fat, and can build your muscle to speed up your metabolism. It also reduces the risk of heart disease, stroke, diabetes, heart disease, colon cancer and breast cancer. If you want to lose weight, get fit and healthy, walking is a great way to do this. Running for weight loss is obviously good for this, but it can also be harder on your body, so if you have pre-existing medical conditions or injuries that prevent you from running for weight loss, you would want to talk to your doctor first to develop a plan that works for you.

Walking to Lose Weight and Burn Calories and Fat

Your weight is mostly determined by the balance of calories you take in vs. how many you burn each day. To lose weight, you need to increase your activity to burn more calories and/or eat fewer calories every day. One pound of fat is equal to 3500 calories, so to lose one pound a week you’ll need to burn 3500 more calories that week than you eat, whether this is by increasing your activity, reducing what and how much you eat, or both. Losing 1-2 pounds of fat a week is sensible, and you’ll want to combine increased activity like walking to lose weight, and eating less.

Your weight times the distance you walk equals the energy you use walking. Time is not as important as the distance, particularly if you’re a beginner. It’s best to increase the distance before working on your speed. A basic rule of thumb is 100 calories per mile for a 180 pound individual. Obviously when you speed up your walking you’ll burn more calories, but save this for when you’re in better condition.

The main thing with walking and weight loss is to literally “take that first step” and build on it “one step at a time”! Begin at 15 minutes a day, building the the time and distance as you can. Once you feel you can increase the speed some, go ahead. Walking to lose weight will burn more calories and fat, and it’s one of the easiest forms of exercise. Just get moving! These are weight loss tips that work, and I hope they help you.

Guest article by Julie Eley

Secret #1: Choose a slimming exercise that you enjoy. It’s hard enough sticking to a consistent exercise routine, even more so when that routine doesn’t fit your personality. So design a routine of activities that you enjoy, so that you look forward to working out.

Secret #2: Stick to your diet. Too often, people who begin and then stick with regular exercise routines start cheating on their diets. They figure that hard, regular workouts balance out unhealthy eating habits. The truth is, cheating on your diet will sabotage your exercise routine, and you’re likely to stop seeing results – which in turn can lead you to give up on exercising.

Secret #3: Exercise regularly. While choosing slimming exercise that you enjoy will encourage you to do it more willingly, that isn’t enough to lose weight. To get the most out of exercise, it is vital to exercise according to a routine, set schedule. Three times a week or more is ideal.

Secret #4: Recognize opportunity. Even if you have a set workout schedule, oftentimes life gets busy. While it is important to stick to your exercise routine as much as possible, also look for cardio opportunities in your everyday activities. Park at the back of the grocery store parking lot, for example, and walk.

Secret #5: Start the right way. In the beginning, focus on strength training and cardio workouts. These types of activities burn more calories, increase your muscle to fat ratio, and increase your metabolism. All of these things make it easier to lose weight and keep it off.