Do you want to get buff? Do you want to have defined abs, cut arms and a lifted rear? The most important tool you need to achieve these features, aside from a great nutritional plan and cardio to burn fat, is RESISTANCE TRAINING. While you are enrolled in Boot Camp and you are showing up at least 2 per days per week, you are getting probably most of the Resistance Training you need. However you could easily do up to 4 or even 5 days a week if you want to really accelerate this process.
With that being said, I will keep this very short and to the point and cover some of the highlights of strength training. (I will be posting some at-home workouts and exercises soon at my online community, so make sure you are a member! http://nikigfitness.ning.com/ )
• Resistance Training (also known as Strength Training or Weight Training) is anything that provides resistance against your muscles such as weights, bands, medicine balls or even your own body weight. Walking or running up a hill can even be considering a form of resistance training.
• How much resistance you need depends on your current strength level and your goals. If you are wanting to build muscle, use as heavy of a weight as you can for 8-12 reps. If you are just trying to tone and tighten, use as heavy of weight as you can for at least 15-20 reps or even more depending on your workout.
• You will not get big and bulky by using weights, even if they are heavy. To think that we can get jacked like a Bodybuilder using heavy weights for 20 reps or so is silly. The people you see with big muscles work VERY hard to look that way. They spend A LOT of time in the gym using very heavy weights, low reps and a lot of rest between sets. They also have a fine-tuned, high calorie diet, and spend YEARS, not months getting that big. I can attest to this because I trained to gain muscle for 2 years as “bodybuilder” and even though I competed and placed 3rdin my weight class in TN State, I still never looked more than a lean fitness model or fitness competitor. It’s very difficult to gain a lot of muscle, so don’t be afraid of the weights!!! As long as you keep good form and do high reps, you will look hot, not scary.
• The more muscle you have, the higher your metabolism. This means that when you go into a maintenance phase, you will be able to consume more calories than you would if you had less muscle.
• Resistance Training also helps maintain bone density, improves your energy levels and your overall balance.
OK, and here are a couple of rules for you:
1. The bigger the weights, the higher the intensity. A great way to mix up your routine, especially if you hit a plateau.
2. Form ALWAYS over heavy weights. Don’t sacrifice your form just to lift a heavier weight.
3. Fat NEVER turns into muscle and vice versa. You lose muscle, and you gain fat, or vice versa.
4. If you feel like your body weight is too high for you, do more cardio and eat less, but don’t back off the weights! In fact you should lift weight your entire life so you never lose muscle. Resistance Training is one of the best ways to stay young. Also, it’s that weight training, high intensity level and the muscles that will help turn your body into a fat burning machine so don’t give up!
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