I
f you are someone who has made that resolution to lose weight, then one thing that you must know is that strength training is absolutely necessary for it. This is what Autumn Calabrese, Beachbody Super Trainer, and creator of 80- Day Obsession has to say. By now, you probably know that strength training is a
necessity if you're trying to lose weight. Just in case you needed one more reason to believe it, Autumn Calabrese, Beachbody Super Trainer and creator of 80-Day Obsession, confirms this to be true.
In order to lose weight one needs more of lean muscle and for building lean muscle one has to lift weights as per one’s capacity. And remember you don’t need to be scared of lifting weight.
However, the important question is ‘what is the right number of reps for you’? If you endeavour to lose weight and tone up your body, Autumn suggests shifting back and forth between two sets of 15 reps and 3 sets of 10 reps. The first set is more about cardio, strength training resulting in heart rate going up, muscles will burn and you will be using light weight. But it would be great if you alternatively do 3 sets of 10 reps as it will help you build lean muscle.
Autumn says if you apply these two formulas then it would be easier for you to have a toned, sculpted and strong body. She herself does these reps alternatively in her 80-Day Obsession program. It helps you attain your goal of burning fat and gaining lean muscle. You might have seen some women exercising using very low weights and a high rep range between 20 and 30. According to a popular perceptio,n it helps you avoid ‘bulking’ up but Autumn refuses to agree with this. She says, "I don't particularly care for that," she said. "I think it leaves a lot of room for injury. When you do anything for 30 reps, the fatigue is going to set in and it's easier to let your form go."
Here are some tips for losing weight faster: • Engage more in aerobic cardio. It is easy to sustain aerobic exercise for long enough in contrast to uber-intense. So give more time to cardio and less to other exercises in gym.
• According to science, it is the intensity of exercise which improves meatabolic rate.
• Alternating between intense cardio exercise and steady- state cardio in the aerobic zone is beneficial.
• Don’t be scared of weights. Lifting weights may not burn fat but it will surely build muscle. The more muscles you have, the more calories are burnt by your body.
• Whichever muscle you work on, exhaust it by reaching the threshold.
• Don’t take long breaks between exercises. • Invest 10 minutes in warming up your body (especially in morning) before you start doing any exercise in gym.
• Unless you are an athlete, you don’t need to work out more than an hour in gym. No need to overdo it. More is always not better. If you exhaust yourself beyond your limits, you might end up having a fracture or insomnia.
So get ready to achieve your goal of weight loss!
62 I INDIAN MIRROR JUN 2018
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