What resistance training exercises can help me lose weight?
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Dr. Mehmet Oz answered:Here are some resistance training exercises to help you lose weight:
SquatsSquats work multiple muscle groups -- the quadriceps, hamstrings, and glutes -- at the same time. Practice with a chair to master this move. Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear, keeping your knees over your ankles. First, sit all the way down in the chair and stand back up. Next, don't sit all the way down; barely touch the chair's seat before standing back up. Lastly, graduate to doing squats without a chair.
Gluteal BridgesLike squats, gluteal bridges work the major muscles of the lower body, as well as improve your core strength. Lying on your back, keep your feet shoulder-width apart and your back straight. Bend your knees to approximately 90 degrees. Keep pressure on your heels and drive the pelvis toward the ceiling.
Modified Push-UpsPush-ups strengthen the chest, shoulders, triceps, and core muscles. Start in a face-down position, placing hands slightly wider than shoulder-width apart. Place toes or knees on the floor, creating a smooth line with your body, from shoulders to knees or feet. Keeping rear-end muscles and abdominals engaged, lower and lift your body by bending and straightening your elbows, keeping your torso stable throughout the move.
Helpful? 1 person found this helpfulHere are some resistance training exercises to help you lose weight:Squats Squats work multiple muscle groups -- the quadriceps, hamstrings, and glutes -- at the same time. Practice with a chair to master this move. Keep your feet shoulder-width... More -
Jonathan Penney of National Academy of Sports Medicine answered:All resistance training will assist in losing weight. When you use resistance, you help increase lean muscle mass. This increase in lean muscle mass will result in a higher metabolism which will result in the ability to lose weight.
HOWEVER, you must match you resistance training and exercise in general with sound nutrition. In order to effectively lose weight, one must ensure well-balanced meals.
Simple breakdown, each pound of fat equals 3,500 calories. The body burns X amount on a daily basis, which is your Resting/Basal Metabolic Rate. Once you are able to figure out how much your body regularly burns, you will be able to figure out how many additional calories are need to increase your weight loss.
Helpful? 1 person found this helpfulAll resistance training will assist in losing weight. When you use resistance, you help increase lean muscle mass. This increase in lean muscle mass will result in a higher metabolism which will result in the ability to lose weight. HOWEVER, you... More -
Leslie Peterson - NASM Elite Trainer answered:Superset System -It uses a couple of exercises, performed in rapid succession after one another, and that will help burn calories.
Circuit Training - Consists of a series of exercises that an individual performs one after the other, with minimal rest, this includes one to three sets, 8-15 repetitions with 15 to 60 seconds of rest between exercises
Vertical Loading - Alternating body parts trained from set to set, starting from the upper extremity and moving to the lower extremity, for example:
- Push-Ups
- Flat Bench Dumbbell Press
- Standing Cable Row
- Seated Lat Pull Down
- Standing Dumbbell Scaption
- Seated Ball Military Press
- Upper Extremity Exercises
- Step-Ups on aerobic box
- Leg Press
- Squat Jumps
- Lunges
- Mountain Climbers
Superset System -It uses a couple of exercises, performed in rapid succession after one another, and that will help burn calories. Circuit Training - Consists of a series of exercises that an individual performs one after the other, with minimal... More
