Douglasville Personal Training

Strength Training is the Key to Weight Loss

In a recent study at Auburn University, several different workout programs and weight loss programs were compared. The winner? A combination of cardio and strength training. The participants had an average increase to their base metabolic rate of 61 percent. That is nothing short of amazing. It is critical to add strength training to your routine if this is not something that you already do. If you are already strength training and not getting your desired results, you may need to have a serious look at your workout to determine why it is not working.

Strength training workouts must be “changed-up” on a regular basis. You cannot do the same workout day in and day out and expect to see progressive results. There are several different ways to progress. One of the most effective is to add movements that challenge your balance and core strength. These moves also make the original move more challenging. An example of this is adding the ball to your workout. Overhead tricep presses change completely when done on the unstable surface of the ball.

Another way to progress is to make like a flamingo. Performing exercises on one leg adds to the challenge because of the added weight and the instability. Check out one-legged marble squats if you don’t believe me. If you are a beginner, you need to be careful that these new moves do not challenge your form. Proper form is critical to injury prevention.

And a simple no-brainer way to change the load for everyone, STAND UP! Most exercises that you normally perform while sitting on a bench give your body more of a challenge if you perform them while standing. Think of exercises like bicep curls. There are also many other ways to challenge (and breathe life) into a stale routine. Just ask and I would be happy to give you some pointers.