QuestionHi Helene,
I m tryhing to lose my weight so learning about the strenght training.I have never done this before.I have done lots of running,cycling but not this one.
>>Please let me know what kind of strenght training are best for me to loose overall body weight.
>>I have more fat accumulation on my thighs,hips,abdomin,is it possible to lose fat more from these area by specific kind of strength training excercise.
>>As i have done some weight lifting last week in the gym by just following the instructions displayed on the weight lifting machines in the form of pictures but its not clear to me if these leg press,leg extension,leg curl,bicep curl,tricep pressdown,chest press are the same thing that i did on those machines.
please help..thanks
AnswerThe best exercise regime for weight loss is a combination of cardiovascular exercise, which burns fat as fuel, and weight training, which builds lean tissue.
To burn fat as fuel, I recommend that you do aerobic exercise for 40 minutes on most days of the week, 3X a week minimum. (Less fit women may need to gradually work up to this amount.)
During the first 20 minutes of moderate level aerobic exercise your body primarily uses carbohydrates (stored as glycogen) as fuel. Think of this as your body�s snack food, it�s right there, ready to be consumed. It�s only when this main source of energy is depleted do our bodies �go into the pantry� and start to burn a significant proportion of fat as fuel. So when you exercise for 40 minutes, about half the calories will be from carbohydrates and half will be from fat. Burning fat as fuel is the most important key to weight loss and long-term healthy weight management.
Since you are a newbie at strength training, I suggest that you take a few sessions with a great Personal Trainer who can fit you on each machine, and also teach you the basics of good technique. Working with weights augments everything, so if your technique isn't good, then you could wind up doing more harm then good over the long term.
Spot reduction doesn't work. Generally for fat reduction, our bodies take it off in the reverse order that it was put on. But strength training will make you look firmer, so working your problem areas is a good idea.
