Strength Training: Learn Why & How to Train Effectively

Strength training is a crucial part of all health programs. If your fitness objective is to lose fat, do not make the mistake of just doing cardio exercises. Strength training will optimize your body's ability to burn off fat by building your muscles. Your muscles will amp up your metabolism to help you lose that unwanted fat more effectively.

Weighing scales will not help you assess your fat loss accurately. Although you are losing a significant amount of fat, the scales may not report this to you because your muscles have replaced weight of fat in your body. So take a tape measure instead to measure the inches that you have lost in your waist, thighs, and arms. Another more accurate way to evaluate your progress is to take pictures of yourself before and after you finish the whole program. Seeing yourself looking healthier and more attractive will renew your motivation to stick to a fitness program. You can also learn how to use a percentage body fat calculator.

Before reading on, I want to let you know:

Here is my recommended: Strength Training Program.

Aside from fat loss, strength training has other superior health benefits: improved flexibility and balance; stronger heart, bones and joints; fights depression; and increases self-confidence. But to fully reap these benefits, you need to perform your strength training exercises properly. Below are the key strength training principles you need to observe:

Personalized Strength Training: Determine the Repetition and Set Right for You

Do not simply follow the standard fitness programs available in the market or the ones created for celebrities. So how do you customize the standard exercises available in the market to fit your own body's fitness level? For each strength training exercise, try to find out what is the heaviest weight you can lift for one repetition, while observing proper form. Next, use a weight that is 85% of this max weight, and perform the strength training exercise as quickly as you can. Again, be sure to use the proper form. Count how many you can do without slowing down. This number will represent the number of repetitions of strength training exercises that is right for you.

Next, to determine the number of sets you need to do in your strength training routine, divide 25 by the number of repetitions you can do while lifting 85% of your max weight. So if you can do 5 reps, then you need to do 5 sets; or if you can do 6 reps, do 4 sets.

Maximize Your Workouts with Fast Movements & Heavier Weights

Functional strength workouts should be integrated into your strength training programs. These exercises safely replicate everyday human activities such as running to catch a bus; lifting grocery bags from our cars; picking our toddler off the floor; placing objects on upper cabinets and etc. Some examples of functional exercises are forward lunges, squats, and dead lifts.    

For more effective strength training, perform compound strength training exercises. These exercises use more muscle groups per movement, which helps you burn-off fat more efficiently. But remember to do these exercises quickly with heavy weights for maximum effect. If you are new to strength training, you can start with front squats and then progress to overhead squats.

Be sure to apply these principles in your strength training programs. Since you now have a clear understanding of the fundamentals, you need to get started. Stop reading and start training!

Are you disappointed to your muscle building results? If your answer to the above question is yes   , then I strongly recommend that you check out No Nonsense Muscle Building. This program is a comprehensive training materials to help build your body the right way. It includes ways to build muscle fast, workout guides, muscle building meal plan, avoid injuries and more. Click here to check it out now!