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When you do exercise and weight training, you can lose or gain weight depending on your calorie intake.
Your Basal Metabolic Rate is an estimate of how many calories your body needs to maintain its current weight. It represents the amount of calories per day your body burns, regardless of exercise
These are the formulas for calculating BMR:
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
To determine one's calories needs, you must multiply the BMR value by either 1.2, 1.375, 1.55, 1.725, or 1.9 depending on your level of physical activity. (1.2 for none, 1.9 for very high)
If your calorie intake is greater than this value, you will gain weight, if it is lower, you will lose weight.
If you are serious about getting stronger, train more like power lifters than bodybuilders do. Make it your goal to do a lot better in the three power lifts (namely, squat, bench press, and deadlift).
The key is to rotate exercises and training methods. If you just use one simple method to get stronger, your progress will eventually stall. Then what?
You should use not just squats, bench presses, and deadlifts, but many of their variations such as box squats and floor presses. Furthermore, do not just use standard barbells; teach yourself how to use chains and bands that are hooked to barbells. Learn how to use unusual equipment such as reverse hyper machines and weighted sleds.
If you engage your mind in your training as well as your body, your training will become more interesting and fun. Read books and articles and watch DVD's by innovators like Louie Simmons. Test what you learn to see if it works well for you.
If you follow the above tips, you will be much stronger in just six months or a year than you are today.
The first reason is that weight training builds muscle mass. The more muscle mass you have, the higher your metabolism. People with a higher metabolism tend to have less body fat, therefore adding weight training to your exercise program will help reach/maintain a healthy weight.
Some other reasons are that weight training helps to improve bone health, increase flexibility and balance, and eliminate stress.
To gain muscle mass, free weight training with the appropriate nutrition (balance diet) and supplements (protein drinks, glutamine, etc) is a necessity.
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What are some good strength and cross training workouts?
Some good strength and cross training workouts can be found in magazines, workout shows If want to include some strength and cross training into my workout. What are some good workouts to add.
How great is a plyometrics workout?
Plyometrics workouts focus on the lower body and work towards speed and strength improvements. This workout added to your regular workout will add a new dimension to your training.
What are good activities for boot camp?
Boot Camp is an intense interval workout that combines cardio training, using the built in track and resistance training using the challenges. This unique combination of training will sculpt your body like no other workout. Team building activities at the end to add fun to the workouts.
Design a strength training program that you can add to your workout. Include six exercises that target all major muscles groups of the body. Briefly describe how to do each exercise and identify what?
your on your own
Give three reason why it is beneficial to add strength training to your workout?
Prevent or rehabilitate an injuryControl body weightPrevent osteoporosisImprove athletic performanceManage stressTone musclesEnhance confidence and self-image
Design a strength training program that you can add to your workout Include six exercises that target all major muscles groups of the body Briefly describe how to do each exercise and identify what?
your on your own
The Importance of Strength Training for Women?
When thinking about workout plans for women, many times strength training is overlooked as a vital part of a training program. The misconception is that women will develop bulky muscles or gain weight from this type of training. With proper diet, women can lose more fat and develop muscle tone by adding a strength training program to their regular cardio exercise plans. Research has shown that adding this to a workout plan three times per week can reduce abdominal fat. Circuit training with weights is one way women can easily add strength training to a workout to work each of the muscle groups. This can be done with weight machines or free weights, in less than 30 minutes for each session. http://www.womenshealthmag.com/weight-loss/weight-training-tips
Does running hills help you get in shape?
Running - well, sprinting - uphill is a good way to add explosive strength and as interval (anaerobic) training.
Are there any pilates machines that can provide both strength training and an aerobic workout?
THe best way to combine aerobics with Pilates is by adding aerobic exercises with the use of the Pilates jump board, such as simulating running. Trend Pilates has several high priced pieces of Pilates equipment that can add plenty of aerobics to your workout.
What is a bosu balance trainer?
A bosu balance trainer is a fitness tool. It is a half circle inflated device that can be used for a variety of strength training exercises. It is very versatile and can be used to spice up any workout or just add an additional challenge.
How much muscle mass do strength training programs add?
If your goal is muscle building; you should add slightly more volume to a traditional strength program. Adding the extra volume will provide enough stimulus to your muscles to induce muscle growth. A good guide line is to aim for 25 or more reps for an exercise.
How to Incorporate Cardio Into Your Workout?
It’s time to exercise and lose some pounds. But do you really understand how making sure cardio is in your workout will give you maximum results? Whether it is strength or endurance training, cardio has it’s place in your workout and can make it more successful when trying to lose unwanted calories and burn fat. Let’s look at how cardio fits into your overall strength and endurance workouts. Cardio and Strength Training When you are engaged in strength training it is important to throw some cardio in there. Most of the time you are focus on one zone or area of the body. Let’s say today you are working out your back and biceps. This workout will include weight lifting exercises like bicep curls or squat presses. You may also spend time at the pull up bar doing wide pull ups. At some point you will do some classic wide push-ups to really intensify your workout. At that time you are only focused on the area of your back and biceps. So adding cardio will keep you loose in the areas you are currently working for strength and also add a workout to other areas of your body. Running in place or jumping rope are some great cardio exercises that you can add to a strength workout and keep you from getting stiff. Mixing everything together will give you a full body workout for the day. Cardio and Endurance Training You can put a marriage relationship between endurance and cardiovascular training. They pretty much run together. When trying to increase your endurance running, jumping, and swimming all come into place. The only difference would be the timing and length. For endurance you will want to push yourself for longer periods of time at a slower pace. Getting your heart rate up to a healthy zone. Adding some cardio in the work out with smaller time intervals and shorter moves will help get your body adapt to enduring longer. You can use cardio to really work on your breathing during endurance training. Breathing properly will help your body receive enough oxygen during your training. Putting both of these great exercises together will allow your work out to be full and successful. Cardio has it’s place in all workouts just knowing where and when to put them in your workout will help you gain more endurance.
