WeightLossSolutionSystem.com

Strength Training Combined With Cardio Will Get You Amazing Results

Use free weights, machines, resistance bands!

Benefits of strength/resistance training:

• Increased muscle strength, power, endurance, and size

• Increased bone density and strength

• Reduced body fat and waist size

• Increased muscle-to-fat ratio, which burns more calories daily

• Boosted metabolism (burning more calories when at rest)

• Lowered heart rate and blood pressure after exercise (thought to reduce the risk of heart disease)

• Improved balance and stability

• Enhanced performance of everyday tasks

• Reduced risk of developing some conditions like diabetes

• Reduced risk of injury

• Decreased BMI

• Tightened skin

Sample Home Workout: (All you need is hand weights)

Front Lunge 3 x 15

Push Ups 3 x 20

Squats 3 x 15

Pelvic Tilts 3 x 25

Heel Raises 3 x 30

Plie Squats 3 x 15

Side Leg Lifts 3 x 20

Overhead Shoulder Presses 3 x 15

Biceps Curls 3 x 15

Triceps Dips 3 x 15

Crunches 3 x 20

Supermans 3 x 20

As you build up your endurance, add more intensity to burn more calories:

•   Step onto a step for 1 minute in between exercises 

•   Jump rope for 30 seconds in between exercises

•   Add cardio machine use for 3-4 minutes in between exercises

You can break up these routines in different ways

1. Do only upper body on Mon – Wed – Fri and lower body on Tue – Thurs

2. No resting – moving from one move to the next will keep your heart rate up

3. Do all the moves on Mon – Wed – Fri and cardio only on Tue – Thurs – Sat

Basic principles:

•   Do full body moves to see great change – For example, a squat with an overhead press is an intense and effective move.

•   Use a full range of motion – This works the muscle fully and reduces the risk of joint injury.

•   Control the weights – Perform the activity slowly and with control. Controlling the weights will help avoid the risk of injury.

•   Variety – Switching around your workout routine, such as by regularly introducing new exercises, challenges your muscles and forces them to adapt with increased size and strength.

•   Progressive overload – Gradually increasing your weights forces your muscles to grow stronger and larger. Generally speaking, once you can easily lift a weight

15 times, increase the weight in small increments, such as 5-10% of the weight you are currently lifting.

•   Make sure to contract your core muscles to stabilize your back with each repetition.

•   Proper breathing is important too. Exhale on the exertion part of the movement.

Rest – Rest the muscles you have worked for 24 hours to allow them to repair and get stronger. Rest for 48 hours if you have muscle soreness.

Muscle Soreness – Each person's body responds differently when starting to lift weights.

If you experience muscle soreness, take a hot bath with Epsom Salts or use a warming cream that will penetrate the muscle.

Beginners – Consider training two or three times per week to gain the maximum benefit.