Weight Training Schedule For Weight Loss

Weight training is the key to weight management and permanent weight loss. Research shows that resistance training can increase the basal metabolic rate --- the base number of calories you burn each day while at rest --- by up to 15 percent, which translates into burning around 300 additional calories per day. This change in metabolic rate occurs because weight training stimulates your muscles to grow larger, making weight management easier. Choosing an appropriate schedule for your weight-training efforts will help you stay on course toward your weight-loss goals.

History of Weight Training

Hippocrates, the ancient Greek physician and one of the greats of the history of medicine wrote, "that which is used develops, and that which is not used wastes away." Hippocrates' statement is the basis for weight-training programs throughout history. The concept of progressive resistance training dates back to at least the 6th century BC, when Milo of Croton trained himself for wrestling by carrying a newborn calf on his back every day until the calf was fully grown.

Significance of the Weight-Training Schedule

Goal-setting and scheduling are intertwined concepts. Set a goal to lose 20 pounds and schedule your activities and nutrition to support attaining the goal. A training schedule enables you to conduct exercise in an organized manner, follow a diet plan, analyze progress made, make adjustments where needed and allow for adequate rest. The importance of a training schedule lies in the concept of ordering daily and weekly routines to provide a basis for achieving your goals.

Types of Schedules

Weight-training schedules are based on a concept called periodization which is the process of dividing time into named blocks. In his book "Serious Weight Training," Tudor Bompa writes, "The body's needs change as training changes," so it important to vary training and diet to meet those needs. He advocates training schedules that encompass a year, a season, a month, a week and a day, with each time period supporting a larger element. According to Bompa, periodization adds interest, variety and keeps the muscles growing by stimulating them in various ways.

Effect of Staying on a Weight-Training Schedule

By staying on a schedule, you can lose weight, grow muscle and improve your health. The American Heart Association states that the biggest benefit from regular exercise is greater lean body mass and less body fat. Regular weight training also improves the efficiency with which the body uses sugar, decreases the odds of developing diabetes, lowers the risk of stroke, reduces blood pressure and lowers the risk of coronary heart disease.

Considerations Before Beginning an Exercise Program

Anyone embarking on a new exercise schedule should seek their doctor's advice. Regular exercise is beneficial to everybody, but the type and amount varies according to current health status. Generally, it is best to begin an exercise program slowly and gradually increasing exercise duration and intensity over time.