Replace 10 pounds of body fat with 10 pounds of lean muscle mass and you will burn an additional 25 to 50 calories a day.  Strength Training is crucial for successfully losing weight and keeping it off.  Muscle accounts for about a third of the average women’s weight, so adding Strength Training to your Cardio Workouts 2 to 3 times a week, will help you maintain your total amount of lean muscle mass, creating a permanent increase in your metabolism.   That being said, because muscle is denser than fat, its slimming effect will not always be apparent on the scale.  Jumping on a treadmill and performing a vigorous cardiovascular workout every evening will definitely show up as a weight decrease on the scale, but as far as a “Tighter” look to your physique, not so much.  You will still have the same look even with a 10 to 20 pound difference because your comparison of lean muscle mass to body fat is still the same.  Continue these vigorous cardiovascular workouts without adding Strength Training, you will only force yourself to have to consume less calories due to eventual lean muscle mass weight loss.  With this continuous decrease in calories you are not going to recover from your workout as you used too, and will quickly see your performance levels drop.  Sounds like a vicious cycle that does not turn out with the results you want!  By adding just 2 to 3 thirty  minute Strength Training sessions at the end of your cardiovascular workout will not only increase your optimal performance, but will leave you looking and feeling leaner.  

I understand that when attempting to lose weight, you have to consume fewer calories in a 24-hour period than you exert.  While that is true, if you are going to a level of almost starving your body in order to see results on the scale, you are losing valuable lean muscle mass and therefore decreasing your metabolism.  If you can manage to keep the lean muscle mass your body already has, or even increase the mass through Strength Training while you are losing body fat, then you can maintain and even increase your metabolism.  You will want to start a Strength Training program as soon as possible after reading this article.  If you decide to starve yourself while attempting to “Lose Weight,” and then afterwards engage in Strength Training, you are going to find that it is much more difficult to gain lean muscle mass than it was to slim away what you began with.  With all of this being said, it is crucial to fuel your workouts properly.  (Connect to Refresh and Refuel article in Body Works).  Sports nutritionist Cassandra Forsythe, Ph.D., recommends that you eat one gram of protein for every pound of your body weight that does not come from fat, every possible day to assist in lean muscle mass building.  Add this much needed protein to a bit of fibrous carbohydrates and a touch of fat several times a day, and WALLA!  You are going to squeeze your body into the look you want and deserve.

Strength Training will greatly increase the speed of your weight loss effort and probably double the effectiveness of any Weight Loss Program you have ever been on.  But, as with all forms of exercise, be sure to start out with a qualified health professional before attempting these 30 minute Strength Training Workout suggestions, especially some of the more high energy exercises.  Always make sure to check with your doctor before beginning any workout or weight loss program. Remember, this workout is designed to be preformed 2 to 3 x a week, and is not recommended for every person attempting to regain their health and happiness through a stronger overall body. You will need to assist your personal trainer in finding the appropriate amount of weight for each exercise, where by the last repetition of each exercise, you have hit fatigue.

  1. SEATED LEG EXTENSIONS – 2 SETS @ 12-15 REPETITIONS
  2. SEATED LEG CURLS – 2 SETS @ 10-12 REPETITIONS
  3. SEATED CABLE ROWS – 2 SETS @ 12-15 REPETITIONS
  4. PECTORAL FLY – 2 SETS @ 12-15 REPETITIONS
  5. SEATED MILITARY PRESS – 2 SETS @ 12-15 REPETITIONS
  6. PRONE INCLINE BENCH ALTERNATE DUMBBELL BICEP CURLS – 2 SETS @ 12-15 REPETITIONS
  7. STANDING CABLE TRICEP CURLS (STRAIGHT BAR) – 2 SETS @ 12-15 REPETITIONS
  8. START WITH LOWER ABDOMINALS, MOVE TO UPPER ABDOMINAL REGION, THEN TO OBLIQUES – REFER TO MY MAD ABS ARTICLE “BACK TO BASICS”

***START WITH THE LARGER MUSCLE GROUPS AND WORK TO THE SMALLER MUSCLE GROUPS…I RECOMMEND COMPLETING THE ABDOMINAL PORTION OF THIS WORKOUT AT THE END, AS IT IS NOT BENEFICIAL TO “BURN OUT” THE IMMEDIATE CORE MUSCLES WHEN YOU WILL NEED TO BE USING THEM THROUGHOUT THE ENTIRE WORKOUT***
 



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