Lose Weight with Weight Lifting Exercise
February 23, 2009
The two things a person should do when they want to loose weight is start eating a healthy, sensible diet, and find an exercise program and one of the best exercise programs are weight lifting exercises. The reason weight lifting exercise is an important part of any weight loss exercise is because in addition to boosting your metabolism, they also help you develop and tone your muscles.
An effective weight lifting exercise program doesn’t necessarily require you to spend hours in the gym, nor does it mean you’ll look like a bodybuilder. The amount of time you dedicate to your weight lifting exercises is up to you, many people find that 20 minutes 3 or 4 times a week is enough. Many of the weight lifting exercises are designed to create muscle tone instead of bulk.
The important thing to remember when you are doing weight lifting exercises is to always start out small and gradually build yourself up. The only things doing more than you can handle will accomplish is to give you a very serious injury.
Develop your Upper Body
One of the simplest weight lifting exercises is the push-up. The push-up is an excellent way to strengthen your shoulders and arms.
If you are interested in adding some definition to your arms, you may want to try an exercise called the bicep curl. All you have to do is hold a dumbbell. Holding on dumbbell in each hand will help keep your body centered during this exercise. Stand as straight as possible; there should be four -six inches of space between your feet. Gradually curl your arm upwards, lifting the barbell until it is level with you chin. Slowly lower your arm. Do ten repetitions and switch hands.
The flat bench press is an excellent weight lifting exercise when you want to work on your chest muscles. You should only do the flat bench press if you have an experienced spotter.
Develop your Lower Body
A dead lift is an excellent weight lifting exercise if you are trying to strengthen your knees and hamstrings. You place a barbell in front of your feet. While keeping your back as straight as possible you should bend over and pick up the barbell with both hands, keeping your knees as steady as possible. While holding the barbell slowly straighten your body. Hold the position for a few beats, before you slowly bend and set the barbell on the floor.
The squat is a great weight lifting exercise to develop you hamstrings, calves, Quadriceps, Gluteus, and Hip Flexors.
Develop Your Abdominal Section
The crunch and sit up are excellent weight lifting exercises when you want to develop and tone your abdomen.
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