Resistance training is a vital component of any weight loss program. Working out with weights strengthens your muscles, burns calories and helps you lose weight. There are resistance exercises that work every major muscle group, from your shoulders to your calves. You will get better results from your weight loss regime if you combine regular resistance training with eating healthy foods in the proper portions and doing cardiovascular exercises.
Schedule
Unlike cardiovascular exercises, which can be done every day, you should rest one day between resistance training workouts. Renee Cloe, A.C.E. personal trainer, explains that your muscles strengthen and develop after you have completed a workout, so a day of rest is important. Vary the exercises you perform so you do upper body and some abdominal exercises one session, and lower body and alternate abdominal exercises the next.
Arms and Shoulders
There are a wide variety of exercises to strengthen your arms and shoulders and help you burn calories. Use your body to perform arm circles, which work your shoulder muscles. Stand with your legs shoulder-width apart and your arms fully extended. Slowly move your arms in large circles. Do 10 slow circles, and reverse the motion. Work your biceps by performing bicep curls with dumbbells or resistance bands.
Chest and Back
Build your chest muscles and lose weight with inclined push-ups using an exercise ball. To begin, kneel in front of the ball and put your hands on the ball shoulder-width apart. Push the ball away from you until your arms are fully extended and your body is in a push-up stance. Slowly lower your upper body towards the ball, keeping your body straight. Raise yourself back up and repeat 10 to 15 times.
Abdominal Region
When you resistance train, include your abdominal muscles in each workout. Perform crunches, both on the floor and on an exercise ball. Do front planks by laying on the floor and supporting your body with your feet and your forearms. Hold your suspended body for a count of 10. Relax for 30 seconds and lift your body again. Use an exercise ball to do reverse crunches by lying on your back on the floor with the ball between your knees. Squeeze your abdominal muscles and lift the ball off the ground. Hold and lower the ball. Repeat the lift 15 times.
Legs
Work your legs by performing squats and lunges. Do squats by standing with your feet shoulder-width apart. Bend your knees and keep your back straight as you drop slowly into a squat position. Raise yourself back up and repeat. Lunges work your quadriceps and hamstrings. Stand with your feet shoulder-width part and take a step forward with your left leg, bending your knee. Do not let your forward knee come over your knee. Raise back up and alternate legs each time.
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