Want to get most out your resistance training? Want to triple the output of your hard work? Sure, you do and you can do it quite easily as well. You can significantly increase the effectiveness your weight loss training if you take some extra care when doing your resistance training.
So, what is resistance training? Resistance training is any kind of exercise that causes the muscles to contract against an external resistance which helps increase strength, mass, tone and endurance. The external resistance can come from dumbbells, your own body weight, bricks, exercise equipments or anything that can make the muscles contract.
Resistance training can be very effective for your weight loss goal if done properly. Moreover if you take a few extra measures to improve your technique you can almost triple the fat burning effect. And you need to do your training only 2 to 3 times a week and that too about 15 to 20 minutes per session. Yet, many people are not aware of it and do not execute the exercises properly.
The secret of this technique lies on particularly how you do the repetitions. Before you can perform this method you need to understand the 3 different strength levels of resistance exercise Positive, Static and Negative strength levels.
Let’s take the dumbbell curl exercise for the biceps. You start with the weight down at your sides. You then slowly and smoothly curl the dumbbells up to your shoulders. This movement trains your positive strength level.
Pause briefly, and contract your biceps at the top of this movement. This trains your static strength level.
Lastly, you should lower the dumbbells slowly and smoothly back to the starting position without any jerk. This trains your negative strength level.
Most people concentrate mainly on pulling or lifting the dumbbells up, that is training their positive strength level. And they do not pay much attention to contracting the muscles at the top and usually takes the dumbbells down very quickly. Thus their static and negative strength levels are not trained properly. And you may be doing the same.
This is the mistake most people do and as a result you are getting only one third of the benefits from this set of exercise, or maybe less. Because the static and negative portions can actually create deeper inroads into your existing strength levels and it is very important that you concentrate on them as well. In doing so you will experience quick weight loss with a fast strength gain, considering you have taken enough care to give your body sufficient time to recover.
Even better, the more your strength increases the more your increase RMR (Resting Metabolism Rate) and hence you lose weight more and you lose it faster as well, plus you will have the dream body that you always wanted. Not only you will look better losing unwanted weight, the gain in strength comes with many other health benefits.
Now that you have the knowledge, implement it and get the most out your resistance training.
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