Quickest Way To Lose Weight

Weight training has been the preferred exercise of body builders since Roman times.

But now, it seems whatever fitness article or fast weight loss programs you peruse, you are confronted with the gym option, like it or not.

While walking is the best regular cardio or aerobic exercise for permanent weight loss, weight lifting is how you are going to tone up your lean muscle or even gain muscle mass, depending on what you want to achieve.

If you want to get lean from weight trainin, you need to lift light weights plenty of times. That means you may have the weight on the lowest setting but lift it as much as 20-25 times in each set.

This will ensure that your muscles are worked, but that they lean out, rather than bulk up. A whole body session once or twice per week in the gym is enough for you to gain lean muscle if you combine this with 45 minutes of aerobic style exercise 4 times per week.

If it is muscle mass you are after, you need to split your body part workouts up so that you can target each muscle group very specifically once per week.

Try to combine body parts that “go together” for each session so that no part of you gets over strained. One part can rest while you exercise the other alternately. Pecs and triceps go together well, as do biceps and back. Legs can be your 3rd session of the week. Of course, you can target abs on every visit – they are going to take a lot of work plus attention to diet to make them stand out.

If you are an ectomorph body shape or “hard gainer” and want to build muscle mass, there are specific things you need to do differently from people who are endomorph or mesomorph in shape.

To gain muscle,while losing fat you need to do less reps at much higher weight than people who want to get lean. You have to make the muscle group burn with plenty of blood pumped to the area to achieve the progress you are after.

Once you work up to very high weights, you should be doing as few as 3-4 reps per set. It will take time to work up to this level and you have to ensure that you start off slowly so as not to cause damage to any muscle groups.

Whether you train for lean muscle or to gain muscle, weight training must be done with good form. That means that you have to get the movement right or you will not be maximising your results.

You also have to take each rep slowly. Most people don’t. Gyms are full of men and women who race through every rep and set.

These people are getting 2 things wrong.

They are lifting weights without regard to form. For example, many are swinging their arms or backs in order to lift more, but this is not going into the muscles that should be getting worked. It’s a waste of time.

These people are not maximising the nature of the exercise. If you go slow, your muscles are required to work harder to hold the weight.

If you go as slowly as is comfortable on both positive (weight being lifted) and negative (weight being returned) parts of each rep you are going to build mass or lean out much more quickly than if you cheat the exercise with poor form and speed.