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Losing Weight While Weight Training is More Complicated Than You Might Think

When health gyms started in the 1970s, personal trainers had bodies that were the envy of their clients. In fact, that’s how they got many of their clients. Therefore, what was best for the clients was not taken into consideration. They performed the same bodybuilding exercises that their trainers performed, which was not necessarily the optimal training program for weight loss. Later in the 1980s, women joined the health clubs. For most women, the reason why they join the gyms is to achieve slim bodies, as opposed to gaining bulk or muscles like men. Therefore, the ladies limit themselves to light weights with a higher number of reps for each exercise, while the men go for the heavy weights with a smaller number of reps per exercise. All these are false misconceptions.

If a certain exercise is performed for a period of 30 to 70 seconds while the person is under tension, then the muscle fibers increase in density. However, when men lift the heavy weights with one rep per exercise, the muscles do not have the required time of 30 to 70 seconds under tension. This may increase strength, but it will not increase the size of your muscles.

On the other hand, when women lift low weights and perform 15 to 25 repetitions, the time under tension is about 30 to 50 seconds. This period falls under the category of hypertrophy, and therefore they gain muscle. Low weights and a high number of repetitions therefore build muscle. This is the technique used by body builders.

In that case, if your main goal is to lose weight, then you should perform workouts that will help you burn more calories than you consume. The amount of calories that can be burned depends on your weight and heart rate. The workouts that will help in losing weight usually include exercises that increase the heart rate. These exercises include squats and exercises that involve more than one joint, which will also increase your calorie expenditure.

While aimed at weight loss, the workout should not include so many bicep curls, calf raises and leg extensions. Exercises should be avoided especially if there is a rest of two minutes between the exercises. This is because such types of exercises do not cause an appropriate increase in the heart rate which can help in burning the calories for losing weight. Instead of focusing on light weights and more repetitions per exercise, weight loss workouts should focus more on exercises that involve more than one joint where the rest period between sets takes about 20 seconds to 1 minute.

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