Many people design fitness plans without regard to strength training options, preferring instead to focus on cardiovascular and aerobic activities. While most of those exercises burn more calories than strength training options, they are not as successful at building muscle. Especially as people age, having healthy muscle mass is important because muscle burns more calories at rest than body fat. Coupled with a healthy, high-protein diet, weight training workouts can significantly boost health.
Workout Variety
The Cleveland Clinic recommends a complete exercise plan that includes components of flexibility, aerobics and strength training. All elements are important for fitness, even if a primary objective is to build muscle through weight training. Flexibility and stretching exercises help prevent injury when lifting weights and doing resistance training, and aerobics burns off fat to make toned muscles more clearly visible.
Diet Plan
Most people get more than enough protein in their diets. However, bodybuilders and those who are following fitness plans that focus on weight training may need extra protein to consistently repair and build muscle mass. A healthy base diet follows the U.S. Department of Agriculture’s food pyramid, which proposes five main food groups: vegetables, grains, fruits, low-fat and nonfat dairy products and lean proteins. The last two groups offer the most protein, so try to choose several daily servings of each.
Reducing Fat
Regardless of their specific compositions, most weight training workouts are very effective at strengthening and tightening muscles. People who are overweight or have high body mass index calculations, however, need to reduce fat and burn calories as well so that the weight training work is evident. To that end, do aerobic exercise at least several times per week and focus on eating low-calorie and fresh foods that are minimally processed or unprocessed. Strive to minimize total fat, cholesterol, sugar and sodium intake.
Sample Exercises
The American Council on Exercise notes that weight training with machines or free weights can be equally effective and suggests trying eight repetitions per movement to start. Gradually increase the number of repetitions or add weight as you gain strength and endurance. Choose activities that work all major muscle groups, including the back, midsection, arms, legs and chest. Good examples include dumbbell rows, squats, lunges, the plank, the quadruped, crunch variations, dead lifts and dumbbell presses.
Tips
Consistency is of primary importance in a weight training routine, as sticking to exercises is necessary to stay in shape. Create a plan that works with your schedule and allows for at least two strength training sessions per week, with each containing 8 to 10 exercises, as the American College of Sports Medicine recommends. Regarding diet, HelpGuide.org suggests cutting excess calories and fat by making simple substitutions, such as drinking regular coffee or tea instead of flavored lattes and choosing hummus with veggies as a snack instead of chips or a doughnut.
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