If you want your training routine to provide visible results, you need to plan your workout sessions carefully, and you must never lose sight of your workout goals. Efficient workout is always well balanced, containing both elements that target weight loss and exercises that facilitate muscle building.
Generally, weight training is recommended for those who want to increase the volume of their muscles, while cardio exercises are more suitable for those who wish to lose body fat, but a good training program is always complex, including both types of exercise, distributed in the right proportion to achieve the best results.
Gaining Muscle Volume
If your aim is to build muscle, you exercise routine should predominantly consist of weight training sessions, but you should never forget to include a cardio warm up and stretching to avoid injuries.
Weight training is a form of strength training that targets not only increasing physical strength, but also the development of the size of the major muscle groups.
Weight training means the manipulation, mainly the lifting, of certain weights in sessions of a predefined number of repetitions, and it can be done with free weights, like dumbbells or barbells, with exercise equipment or using your own body weight, like in push-up or chin-up exercises.
Weight training is very efficient, so you are likely to see results within a few weeks, but only with the proper exercise plan. Beginners are recommended to start with 2 or 3 sessions of 30 minutes a week, and to increase both the frequency and the intensity of the training only gradually. It is a good idea to choose 1 or 2 exercises for each muscle group and to start with 1-2 sets of 10-15 repetitions. When you feel comfortable with your current exercise routine, you can add more repetitions or more weight, depending on your goals.
You should always include 1-2 resting days between the training sessions, because your muscles need to recover after workout.
If you are looking for an exercise routine to help you lose weight, your training sessions should consist mainly of cardiovascular exercises. Running, jogging, cycling, swimming, aerobic exercises or any other form of physical activity that increases your heart rate and keeps it high for at east 20 minutes is very efficient for burning excess body fat and revealing lean, toned muscles.
Running and jogging are well-known for being very efficient in improving endurance and burning a large amount of calories in a relatively short time; cycling trains the hips and thighs, while rejuvenating the body by oxygenating it; swimming is preferred by many in the summer; aerobics classes are varied and dynamic, providing focused training for each big muscle group, while walking is perhaps the simplest of all cardio exercises, but not the least efficient. Done 2-3 times a week, these exercises not only contribute to weight loss, but also improve health, general fitness and reduce stress levels significantly.
Cardio exercise facilitates weight loss, while weight training is good for building stronger muscles – whatever your goal is, make sure your exercise sessions include both types of workouts, to have a varied and really enjoyable training routine.