Although many people realize the importance of diet and exercise, few fully understand the value of resistance training and how it may be one of the most important types of exercise for long-term weight loss. Adding just 2-3 workouts per week can have a dramatic effect on your metabolism and your body’s ability to burn fat.
Don’t be one of the many who spend hours on the treadmill every week but see minimal results. Instead, implement the following workout designed for overall muscle toning and fat loss. Perform each exercise for 30 seconds using a moderate weight. Your goal is to get through all five exercises with minimal rest time – then recovering for 1-2 minutes before starting back at the first exercise. Repeat this series for a total of 3-5 rounds.
Dumbbell Thrusters – Hold a dumbbell in each hand at shoulder height with feet placed shoulder width apart. Squat down slowly until upper leg is near parallel to the floor then rise up out of the squat forcefully as you press the dumbbells overhead. Repeat.
Pushup – Assume a pushup position with hands placed shoulder width and feet placed hip width. Your body should be in a straight line from shoulder to ankle, making sure to keep your abs engaged. Bend your arms and drop down to a challenging depth before pushing back up to the starting position. Note: Pushups can be performed from the knees to decrease the resistance if needed.
Plank – From a pushup position, bend your elbows to 90 degrees and rest your weight on the underside of your forearms. Focus on holding your body in a straight line from shoulder to ankle, while tightening your abs and maintaining a neutral posture. Hold for 30 seconds.
Kettle Bell Swing – Grip a kettle bell with both hands while standing with feet shoulder width apart. Drop into a partial squat while folding forward at the waist and let the kettle bell swing down and back between your legs. As soon as the kettle bell reaches its lowest point, stand up forcefully as you push your hips forward and swing the kettle bell upward to shoulder height. Drop back to the starting position by moving with the momentum and repeat.
Mt. Climber – Assume a pushup position with more of your bodyweight shifted forward onto your arms. Now, bring your right knee forward and rest your right food on the floor while the left leg is still straight. With a light hop, quickly switch your foot position. Continue switching back and forth as you focus on driving your knee forward and engaging your abs.
So make resistance training an integral part of your workouts and start seeing results.