Resistance Training Routine To Lose Weight

Resistance training comes in several forms. You can perform ordinary calisthenics with virtually no equipment. You can also use resistance tubing, weight machines or free weights. Weight machines and free weights are the most common implements of resistance training. Resistance training can help you lose weight through the calories you burn during exercise and the increased muscle mass that you build. Consult your doctor before beginning any new exercise regimen.

Intensity

Vary the intensity of your resistance-training routine according to your goals. If you seek an aerobic workout, use low weights, high repetitions and short rest periods to bring your heart rate into the aerobic zone --- 50 to 80 percent of your maximum heart rate, according to Penn State University. To find your maximum heart rate, subtract your age from 220. If you're more focused on building muscle than on aerobics training, meanwhile, increase the weights you use until you can perform no more than 12 repetitions at a time, and rest for one to two minutes between sets. Although it will burn fewer calories during your workout, the increased muscle mass will raise your body's resting metabolism, causing your body to burn more calories all the time, explains Laura Seuferling, the health-promotion coordinator of the Valley Medical Center in Renton, Washington.

Exercises

Select exercises that work all of your body's major muscle groups --- arms, shoulders, chest, buttocks, back and legs. This is particularly important if you wish to increase your resting metabolism by maximizing the increase in your muscle mass. Choose an appropriate number of exercises. If you plan to work out 45 minutes to an hour three times a week, for example, choose about two dozen exercises and perform eight exercises per workout. Cover specific muscle groups in each workout --- chest and arms on Monday, for example, and back and legs on Wednesday.

Sets

If you are using resistance training for aerobic exercise, choose a weight you can lift at least 12 times, but no more than 20 times. If you want to maximize increase in muscle mass, choose a weight you can lift at least eight times but no more than 12 times, advises the Mayo Clinic. To keep progressing, increase your weight by 5 to 10 percent as soon as you are able to lift the maximum number of repetitions. For aerobics exercise, perform one set of each exercise, and then move on to the next exercise. When you finish all of your exercises, start over again using the same sequence. For a muscle-mass workout, perform three sets of each exercise before moving on to the next exercise.

Schedule

Never lift weights two days in a row --- allow your body time to recover from each workout. The Mayo Clinic reports that even two workouts a week will produce significant gains. Nevertheless, three days a week is not too often if you are in reasonably good shape. Listen to your body --- if you find yourself chronically sore or if you seem to be growing weaker, reduce the frequency of your workouts.

Considerations

Resistance training works because it stimulates the body to repair damaged muscle tissue by replacing it with newer, stronger tissue. For this reason, you will not make progress with strength training on an extremely low-calorie diet. In particular, make sure to get enough protein in your diet. You should also make sure to get eight hours of quality sleep every night, because it is during sleep that your body repairs damaged muscle tissue.