Workouts can seem endless, and results are not often evident. You may find yourself running 3 to 4 miles a day, yet pounds are not dropping. The key to weight loss is not cardio, nor is it doing 40 reps of bicep curls. Weight loss occurs through controlled exercise that promotes strength training. Keep in mind that strength training should not be considered easy. It is a time to challenge yourself and push your body to achieve physical health. Also keep in mind that it is possible to exercise incorrectly.
Step 1
Do fewer reps when lifting weights. It is not the number of reps you can do--it's how much weight you can lift.
Step 2
Add resistance whenever possible. If you are on the treadmill, use hand weights and a high incline to promote strength training.
Step 3
Use additional tools to make your workout more challenging. For example, instead of doing chest presses on the floor, position your torso on a balance ball so your arms are being lifted past ground level, and you are strengthening your core and lower body.
Step 4
Lift, push and pull weights with slow and controlled movements. Using heavier weights at a fast pace can not only lead to injury, but also shorten the muscle contraction.
Step 5
Exert yourself so your body is experiencing perspiration. After exercising with the same regimen consistently, your body becomes immune to results. You will know this is happening when you sweat less.
Step 6
Stay focused throughout your workout. Count and record your reps and pounds, assuring that you are on track with your exercise regimen.
Tips and Warnings
- Strength is not only in your workout, but also in your mind. Push yourself to achieve your fitness goals and stay focused throughout your regimen. If an exercise becomes easy, it is time to add more weight, resistance or tools to further promote strength training.
- Consult your physician prior to beginning any exercise regimen. Remember to stay hydrated throughout your workout and stretch to prevent strains or other injuries.
Things You'll Need
- Workout clothing
- Weights
- Resistance bands
- Exercise ball
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