This is Part 2 in the lesson on Resistance Training for Women written by guest blogger, Claire.
Resistance Training Exercises
If you want to turn yourself into a lean, mean, fat melting machine, then you need to start by doing 3 sessions of strength training each week. To burn the most fat you need to do a total body workout which targets all of your major muscle groups, e.g. your arms, legs, abs and back. Do this by choosing exercises which work several muscle groups, e.g. squats are great as they target the front and back of the legs compared to leg extension which just work the front of the thigh.
You should also try to do 3 sets of 10-12 reps of each exercise and if using free weights or machines, select a weight which is heavy enough so it feels hard to complete your last rep. If you can do 10-12 reps with ease than the weight is too light or if you are unable to complete the set number of reps then the weight is too heavy.
To get you started, here are some resistance training exercises. I have divided them into two categories depending on whether you are working out at home without equipment or in the gym.
Home Resistance Exercises
- Wall Squats – Wide stance and Normal Stance (Working the Quads, Hamstrings, Glutes)
- Abdominal Crunch (Abs)
- Push-Ups – Without knees on floor if unable to do full push-up (Chest, Triceps)
- Triceps Dips (Triceps)
- Standing Calf Raises
Gym Resistance Exercises
- Dumbbell Bench Press (Chest)
- Dumbbell Standing Curls (Biceps)
- Seated Row (Back)
Standing Cable Pushdowns (Triceps)
- Dumbbell Lateral Raise (Shoulders)
- Leg Presses (Thighs and Glutes)
- Leg Extension Machine (Quads)
- Leg Curl Machine (Hamstrings)
Now that you know how to start losing weight, make sure that you incorporate resistance training into your exercise plan!
Claire Hampson is the co-founder of the Active Health Academy, a website designed to give its members all the information needed to lose weight and live a healthier lifestyle. This includes a wide range of information in articles, blogs and free resources to help members find and achieve their weight loss target.
Claire is a fully qualified physiotherapist and together with her fellow co-founder Ben Lewis a personal trainer, weight loss coach and lifestyle consultant, she now dedicates her time to the Active Health Academy. Her passion is to help people both online and offline through weight loss seminars in the UK with her partner Ben.
The Active Healthy Academy is constantly developing new essential resources and products for their members to lose weight in the fastest time possible.
Active Health Academy
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Leeds LS20 8LY United Kingdom