The Simple Truth About Exercises and Strength Training

Strength training exercises are not just important for body-building. They are important for preventing injury and for weight loss, too. In fact, to maintain your weight on the long-term, one of your primary goals should be to increase your muscularity and burn the fat.

Most people recommend reducing calorie consumption for losing weight. But, if you reduce your caloric intake, too greatly, or you reduce the amount of fat in your diet to less than 20%, your body may actually burn muscle tissue for energy and save the fat stores. It is often referred to as “starvation mode”. Your body believes that you are starving and it must conserve fat for later use.

If you are just starting out, instead of thinking about calorie reduction, think about making healthier food choices. Regardless of whether you need to gain muscle, lose fat or both; you should try to eat healthier foods. If you want to gain muscle, you will need to strive to take in one gram of protein per pound of body weight. That is your current weight. As you gain or lose, according to your goal, adjust the protein intake accordingly.

There are a variety of strength training exercises to choose from, today. While companies selling body-building equipment or free weights will say that “their system is better than all the rest”, any of them work. If you are just starting out, body-weight exercises are just as effective, as anything else. Elastic bands are simple pieces of equipment to use. But, regardless of the system that you choose, learn how to use it correctly. Proper form prevents injury. Never try to lift a weight that is too heavy and get your doctor’s okay, before you begin.

Strength training exercises help your body burn more calories at rest. Because of this, you may find that calorie reduction is not necessary. But, as mentioned, you may still need to make healthier food choices. Try eating more fish, less pork and beef. Cut out trans-fatty acids entirely. This means cutting out a lot of fast food, including pizza and biscuits. Restaurants prefer to use shortening or lard, because of its long shelf-life. But, that is the primary source of trans-fatty acids in most people’s diet.

Strength training exercises will also help you build stronger bones, an important thing to think about. Many people start to lose bone mass and density as they get older. The result is often a condition known as osteoporosis. People with osteoporosis have curved spines and brittle bones that are more easily broken.

Regular exercise helps you sleep better, improves your sense of well-being and boosts your stamina. Anyone with chronic conditions, such as arthritis, back pain, depression or diabetes should consider it. Just remember to check with your doctor before you begin.

Strength training exercises that only require you to lift your own body weight are a good place to start. These include abdominal crunches, push-ups and leg squats. They require no monetary investment, just your time. If you are not able to do a push-up off of the floor, you can start by pushing away from the wall. So, get up and get started.

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