Weightlifting, an important component of fitness and healthy weight management, helps you build lean muscle mass that burns more calories at rest than fat. Weightlifting also builds bone density, improves your appearance and provides you the strength and agility to engage in every day activities. The following programs offer solid weight-training programs specifically targeted to weight-loss needs.
'Body for Life'
Written by fitness guru Bill Phillips, "Body for Life" remains a top seller that focuses on losing fat and gaining muscle. Although nutrition and diet are always important to weight loss, "Body for Life" emphasizes exercise, particularly strength training. Phillips prescribes that you undertake intense weight training for three times per week. On days you are not weight training, perform cardiovascular exercise for a minimum of 20 minutes. The book offers basic weight-training exercises and guidelines for how many repetitions and sets of each exercise to perform. The plan is to alternate training of the upper and lower body with a specific routine that includes gradually increasing weight and fatiguing major muscle groups. Phillips also offers diet advice in "Body for Life," with more extensive information provided in his follow-up book "Nutrition for Life."
The Biggest Loser Club
Based on the hit NBC television show "The Biggest Loser," the Biggest Loser Club provides an intense weight-loss program combining exercise and diet support. You can purchase the book or subscribe to the online program, which offers community and expert support, fitness advice and customized exercise programs. As part of your online subscription, a tailored weightlifting program will be developed for you, taking into account your goals, expertise and access to equipment. Print out workouts and track your progress online.
Lifestyle Cut Diet
Designed by a former body builder, this diet prescribes a fitness routine similar to those followed by competitive body builders and figure competitors. Recommendations include weight training four or five times a week. The free download (see References) includes detailed weightlifting routines with an emphasis on your development of muscle density, definition, symmetry, tone and strength. Low-intensity cardiovascular exercise is also a component of this program. The program offers some flexibility and is not nearly as extreme as competition-level prescriptions but still offers ways to obtain a leaner, more toned appearance.
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