If you want a comprehensive program that allows you to lose weight and develop muscle mass, opt for weight training. This is because the exercises in weight training help burn fat in the body. This is facilitated by an increase in lean body mass that accompanies weight training. A rise in the lean body mass boosts your metabolic rate. This allows your body to burn fat throughout the day, even during sleep. Here are a few points describing the benefits of a weight training program:
Set goals
Start the training program with predetermined goals. This will help you stay focused during the training session. Also, create a weekly log in which you can chart your weekly fitness statistics. One of the benefits of this log is that it will inform you about your weigh loss and muscle development during the program. In addition to this, it will also indicate when these factors reach a plateau.
One of the most important functions of the log book is that it helps avoid assumptions related to vital statistics like your starting weight and muscle mass. This way, you will be able to quantify the progress you make through the program.
Employ scales with the ability to calculate body fat
By employing a set of scales with the ability to calculate body fat, you will be able to determine your progress in terms of fat loss and muscle mass development. On the other hand, when you weigh yourself on a standard scale when on a weight training program, you may notice that your weight remains the same. This is because your muscle mass increases while fat deposit decreases. In such a situation, if you don’t have a set of scales that can also calculate body fat, you may assume that you have not progressed on the program.
Create a meal plan
Food and drinks consumed during your weight training program should ideally be in keeping with your workout demands. To do this, ensure that your meal times are in agreement with your exercise intensity. Also, your meal plan should take into account the duration of your workout.
Prior to exercising, have a pre-exercise drink or meal with a protein content of approximately 20 grams. If you workout for over an hour, have a sports drink fortified with vitamins and carbohydrates. Ideally, within thirty minutes of working out, you should nourish your body with about 20 grams of protein and carbohydrates. If you train for 4 days or more each week, supply your body with adequate carbohydrates. This can prevent muscle proteins from breaking down and also replace glycogen in your body.
Resting
Give your body a rest period once every 4 to 6 weeks of the weight training program. At this time, perform only half the exercises. You can also opt to perform the full set, but at half intensity.
This rest period allows your body to restore itself and become stronger. This follows the principle of weight training – progressive increase, induced muscle damage, repair and growth.
Introduce cardio
Introduce cardio-exercises into your weight training program. This will help speed-up weight loss as they are aerobic exercises that burn fat and calories. They also enhance muscle development as they burn glycogen deposits in the muscles. Each aerobic session should ideally be for fifty minutes. These sessions should be of either low or moderate intensity.
What to do later in the program
Occasionally change your exercise routine. One of the best indicators that signal the need for a change is your log book statistics. If these figures have reached a plateau, introduce this change, as the body generally responds to changes in intensity and routine. Also introduce circuit sessions in your weight training program. These can help step-up weight loss after a plateau.