Weight training is a great way to increase strength, build muscle and to burn body fat. Tips for size and strength.
Weight training itself is not as effective as running or other cardio intensive workouts for burning calories in the short term. However a high repetition high intensity weight training workout is still an effective way to burn off some calories and improve your metabolism for the long term.
How to build natural muscle mass and get stronger?
Simply you’ll need to work the muscles hard enough to trigger muscle development for size and strength.
Sets and Reps
Weight training routines can be completed in a few different ways. The standard method which is performing around 8 – 10 reps, resting and then perform another set, or you can also apply the super set and drop set methods. I would recommend changing things around once every 4 – 8 weeks.
Your muscles get accustomed to the same routines, so if you’re performing the same exercises and routines week after week your workouts will become less effective. Your muscles respond to and are stimulated by change and variety. These changes can be the workout duration, the exercises used, workout methods, for example super sets and drop sets and also the workout days themselves.
Many exercises focus on multiple muscles, these are called compound exercises, others focus on one single muscle, these are called isolation exercises.
Compound exercises should be the main focus for developing both muscle size and strength.
Technique vs Weight
Technique comes first, if you lift heavy with poor technique you will increase the risk of injury, plus your muscle and strength gaining results will be reduced.
What you eat is important
To build muscle you need to consume plenty of calories, however these calories should come from quality foods. Your diet should include plenty of fruit, vegetables and good carbohydrates such as oats and whole grain foods. These quality foods will give you natural energy so you can train your muscles hard enough and keep your body working at its full potential.
Your body needs protein to build muscle, you need to eat a good source of protein every 3 – 5 hours, your body doesn’t store protein so you need to continually eat it throughout the day. You should also drink plenty of water to keep your body hydrated.
Get plenty of sleep
You muscles actually repair and grow while we are resting and sleeping, so rest at least 2 days a week and try and get 7 to 8 hours of sleep each night.
Weight Training For Women
Many women avoid weight training because they don’t want to become bulky or muscular, this is a common myth. Men are able to increase their muscle mass significantly due to the hormone testosterone, women have very little testosterone so the ability to become bulky is reduced. Even for most men it’s still difficult to increase muscle mass, it requires heavy weight training with a high protein diet and it can still take months to see a noticeable difference.
You shouldn’t be afraid of resistance training, a very small amount of muscle increase across your whole body will offer some fat burning benefits. If you would like to get toned you would benefit from a high intensity resistance workout designed for your whole body.
With weight training you can also change the shape of your body, if you are unhappy with a particular area of your body you can train specific body parts to change that area. With larger firmer glutes/buttocks it will give the appearance of wider hips and a slimmer waist.