Science and Research Supports Weight Training as a Method to Lose Weight
Monday, October 12th, 2009Researcher led by Richard Kreider Ph.D. and Professor and Chair of the Department of Health, Human Performance, and Recreation at Baylor University presented findings from 11 research abstracts on 2 clinical studies in regards to strength training and increasing resting metabolism. In a replicated study by Kreider, participants increased their metabolic rate by 265 calories a day. In phase II of the study researchers followed 120 sedentary and overweight women.It was found that when these women followed a plan of cardio and strength training they showed a 21% improvement in strength and 7% improvement in aerobic capacity. They also lost an average of 2 inches from their hips and 3inches from their waists. Their resting blood cholesterol and blood pressure also improved.
Adding strength training to your exercise program is easy, economical, and effective in losing weight, gaining strength, and of course toning your body. You don’t need a special belly fat exercise to get started. With strength training
it will be evident that the first signs of fat loss will be around the belly. The subjects above did not perform a specific belly fat exercise but rather participated in overall strength training.
A program of strength training can be a simple, effective way to burn excess calories, increase metabolism for the long term, and see a satisfying change in your figure. I recommend starting slowly on any weight training program and gradually building up. You can simply purchase two hand held free weights at the local athletic store for a few dollars. Depending on your body size, fitness level, and strength you can opt for anywhere between 2 pound to 10 pound weights.
Begin by doing 2 or 3 sets of 8 -12 repetitions. To further explain repetitions, if you’re doing bicep curls, curl up and down to equal one repetition. Repeat 8 to 12 times. This is a set. Focus on keeping good form throughout the repetition. When you feel your form is shaky end that set.
Generally speaking you can incorporate the arm muscles including biceps, triceps, and shoulders. The chest and back muscles and legs into a weight training routine. There is no specific belly fat exercise that will help you lose the belly fat. When you take up strength training you will see immediate results around the belly as did the subjects in the above research have proved.
If you are unsure – it makes good sense to purchase a simple beginners DVD or book to understand what exercises focus on which specific muscles, proper form, and analyzing your own fitness level so you have a good place to begin. Consider
renting one from the local library in order to determine your personal preference before you buy. If you can afford it hire a personal trainer to help you begin. Once you have a routine in place you can follow it without their assistance. As research and science proves that weight training helps lose the belly fat there is no reason why you need to keep searching for belly fat exercises. The key is to start make a commitment to yourself and just start. Start slow and as your confidence rises kick it up a notch. Get out there and lose the belly fat.
