Health Diet
For clients with diabetes, hypoglycemia, high blood pressure, high cholesterol and heart disease.
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Weight Lifting to Lose Weight If you are considering a weight lifting program the first thing you must determine is your primary goals. If you are wanting to lose weight then your program will be much different from those who are wanting to build muscle tissue. Of course you may want to do both which in this case your weight lifting program must be carefully designed by a professional certified trainer. There is no need to own special exercise equipment or belong to a fitness center in order to build strength. There are many strengthening exercises that can be done safely at right in the comfort of you own home without expensive weight lifting machines. Weight lifting is great for anyone who wants to firm up and tone their muscles. If you are new to a weight lifting program and/or you have not lifted weights within the past 12-18 months it is advisable that you consult with your physician before starting. As with any other form of exercise, especially weight lifting, it is important that you first warm up duplicating a light lifting session of some of the exercises you will be including in your routine. Walking a treadmill or riding a stationary bike followed by some good stretching exercises is a another great way to warm up the muscles. Slowly stretch your wrists, elbows, shoulders, neck, hips, waist, knees, and ankles. Then, depending on your current physical condition you can then begin your weight lifting routine. If you will be working out at home you will need an adjustable weight bench, a variety of dumbbells, a barbell, and if you are a male you may need up to 200 pounds of weights or more depending on your experience, goals, and current physical condition. For women, dumbbells can be as light as two-three pounds each. Dumbbells are held one in each hand, and are raised above the head or pushed out in front of you, or held lowered at your sides and raised up to your waist level. It is very important that you breath properly while weight lifting. Breath in while returning the weight to the starting position and breath out while pushing out or lifting the weight. Be sure to never hold your breath otherwise you risk serious internal injury due to high blood pressures. If you are new to the weight lifting scene start out slow. Weight Lifting & Diet. Dieting alone will help a person lose weight. But dieting together with a professionally designed weight lifting program works great for those who want to lose weight and keep it off long term. Lifting weights will increase metabolism and build strength and dramatically improve endurance. Lean muscle mass is where the bulk of calories are burned in your body. As we age we lose about 1/2-3/4 pound of lean mass every year unless we are following a properly designed weight lifting routine. If we lose muscle mass our bodies need fewer calories due to a decrease in our RMR and this results in the gradual weight gain that is associated with aging. Another reason why people can lose lean muscle mass is through following a diet that focuses primarily on caloric reduction without including some type of weight lifting exercises. You can lose weight with a restrictive type of diet, but studies show that 25% of the weight loss may come from muscle tissue. This results in a lowered metabolism, making it even more difficult to lose weight. The key to a successful long term weight loss program is to maintain or increase your RMR by increasing your lean muscle mass. This is most effectively achieved by lifting weights, or some other form of resistance training. Traditionally, exercise programs for weight loss have focused on some type of cardiovascular exercise such as walking, jogging, swimming, aerobics, and so on. This type of exercise is an effective way to burn extra calories, but it will not increase metabolism in the long run. In fact the “fat burning” effect of a typical aerobic workout only lasts about 30 minutes to 3 hours or so. Aerobic exercise does not maintain or significantly increase lean muscle mass, so even regularly active men and women will face a considerable reduction in their metabolism. If you want optimal results whether it be gaining strength or losing weight your workout should contain a weight lifting program that is done in combination with proper cardiovascular exercise. Why guess when it comes to your health
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