How to effectively lose weight, look trim and be fit has always been a hot topic. Every time you turn around it seems there is another fad diet, new findings on what you can’t eat anymore, or what you need to eat more of, how to starve yourself thin, or eat more to be thin.
Although nutrition in an extremely important factor to our health and weight, the bottom line is losing weight takes exercise. As much as people would like to have a way to burn the calories away while doing no physical work, it isn’t going to happen. The good news, however, is that you can help how much weight you are losing while doing absolutely nothing. You can get better results from the cardio exercises that you do.
The simple answer to an effective and steady weight loss plan is with weight training. Adding strength training to your life helps you to add lean muscle mass to the body. Muscle mass is more compact than fat tissue, which will help you look more sleek and fit. Muscle also requires more calories to function than fat tissue does. This means as you add lean muscle mass you will be burning more calories constantly during the day.
It also helps by increasing and stabilizing your metabolism which will aid in getting rid of difficult tummy fat. A study at Tufts University, showed out of two groups, one following a diet and doing strength training, and the other only following the diet, the strength training group lost 44% more fat.
When adding weight training to your routine you will need to decide what types of exercises you can feel comfortable with, stick with and that help achieve results that suit your fitness goals. Some popular strength training programs such as certain types of yoga and pilates use the weight of your own body as resistance, as opposed to weights. These exercise programs include strengthening of specific muscle groups, as well as core strength muscles.
They also focus on entire body fitness. When putting together your routine, don’t feel afraid or intimidated of really “pumping iron”. Many men feel that this will only make them look “thicker” if they are already overweight, and all too many women are afraid lifting weights will make them be bulky and masculine. Both are very wrong. As a man lifts weights he does build muscle mass due to the amount of testosterone he produces. As he builds muscle, however, his metabolism is increased, burning off all the fat around the growing muscles. Lean muscle mass makes one slim, toned and defined.
As for women, they lack the testosterone to naturally “bulk up” from just doing weight training. As a woman builds muscle her body becomes more lithe and slender. Many people enjoy using exercise machines for resistance. They can be a very convenient and safe way to add strength training. Those who are new to strength training find the machines easy to use. For those wishing to build more muscle faster, or for those who like the full body incorporation in their strength training, free weights is the proper choice.
Exercises such as squats, dead lifts, bench presses and shoulder presses work the largest of the muscle groups. The larger muscles burn more calories while resting than the smaller muscles do, so targeting them is key to optimum weight loss.
The effectiveness of adding a weight training routine to your weight loss plan can make all the difference on how successful you are at reaching your fitness goal. As well as helping to show results by helping you to lose weight faster, building muscle helps with weight in the future by building your metabolism to allow you to burn more calories throughout the day, even when not dieting or exercising.
For anyone struggling with weight loss, building lean muscle mass can help your body to function better, look better and lose weight more effectively than diet and cardio alone.
Basic weight stands, ellipticals, stair climbers, rowing machines, exercise bicycles and treadmills are conventional machines and weight equipment we see in any gym. These are the proven tools available to assist working out the gluteus maximus.
On occasion, a plastic contraption is advertised on TV which is said to target the glutes or your abs. These are not tested or even designed to handle all body types and weights. They can cause injury or even break during use potentially puncturing the skin. Any equipment seen in a gym has been tested by reputable companies and the use of them is rated for all people. If there is a weight limit it will be clearly marked on the machine.
Rowing machines are an easier on the back and do provide some benefit to the gluteus maximus. If you have a back problem or just want to vary your routine, try a rowing machine focusing on good form and endurance.
Home gyms, the basic weight bench or free weights at home are fantastic for working your gluteus maximus without heading out to the gym. A basic weight bench with double barbells attached at the foot is perfect for focusing on the glutes. Lay on your stomach, let your arms fall to the ground and position yourself so the weight arm comfortably rests at the base of your calf, not on the Achilles heel; this is the correct position to perform reps that will work the buttocks.
A minimum of 5 reps three times per side is advised for the basic routine for each muscle or muscle group. A Bowflex or Nautilus has many options standing or sitting to target only your glutes. Try the standing glute workout where you use your foot to pull down a weight of your choice. This variation will broaden your options which are often stuck on the bench flex with or without weights to target the glutes together or separately.
Rubber bands and other physical therapy aids are another option for targeting the buttocks standing or sitting. While lying on your back, stretching one leg to the ceiling attach a band to your foot and push to the ceiling. This isometric, resistance move is touch but highlights the gluteus medius under the larger outer buttock muscle.
Workouts for the gluteus maximus should be varied for the non-athlete, male or female. The weekend or after work gym goers will benefit from any weights, machines or free hand barbells to improve the shape, health and strength of the buttock muscles. Unless you are a bodybuilder aiming to gain the maximum shape worthy of competitions, a minimum of 20 minutes a day or every other day in the gym using any of the equipment available will be an adequate workout for the gluteus maximus.
Machines like the Stairmaster, elliptical, treadmill or stationary bicycle are fantastic and provide a great workout in a short amount of time. When used correctly they also offer less injury than any court games or even running. It is a good idea to cross train on all of them, take advantage of the variety; this will ensure a balanced whole body workout.
A varied routine even if it is only on machines available at the typical gym will also decrease any repetitive stress on any one particular muscle group that over time can exacerbate underlying weaknesses.
