Strength Training

One of the biggest fears some people have when working out is bulking up with muscle. That’s why many people only do cardio workouts, instead of doing both cardio and strength training workouts. But strength training can actually help everyone build lean muscles.

One misconception many people have is that strength training means weight training. While weight training is the most common form of strength training, it is not the only strength training available. If you are adverse to using weights than try doing some body resistance training, or rubber band training. Body resistance training include crunches, doing triceps dips off a chair, wall squats, lunges, push ups, and pull ups. Doing a more athletic form of yoga is also considered to be a type of body resistance training. 

Rubber band training is less common, but allows you to increase the resistance while performing certain movements like bicep curls, calf flexing, and running in place. Rubber band training sometimes requires another person’s help at times, so you will typically only see this done when a person is working out with a personal trainer or a physical therapist.

When using weights, it’s important to make sure you’re working out with good form, otherwise there’s an increased chance for you to injure yourself. Personal trainers are great at making sure you use proper form when weight training. Because of the increase risk of injury, I recommend only using a weight that you know you can control. This doesn’t mean you don’t challenge yourself, but it means that you focus on your form rather than weight, and don’t push yourself to the point of injuring your body. It’s better to do things right than wrong, especially when the wrong can result in personal injury.

If your goal is to lose weight strength training is essential to your success. Cardio burns fat, but muscles continuously burn more calories throughout the day. So while cardio will make you feel better about burning fat, it won’t help you reach your target weight lose. By building muscle you increase your body’s metabolism, which allows you to burn more calories on a day to day basis, resulting in greater weight loss.

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