Recent research by a Duke University medical researcher in the US has uncovered that many of us like to pig out after we exercise, often consuming the same amount of kilojoules we just burnt….isn’t that a little counter productive?
Don’t worry, we’re all guilty of it.
Also alarming was that we didn’t exactly feel like doing much after we exercised, with many of us crashing in front of the TV…..and we all know that TV = chocolate ice-cream.
While it has never been more important to have a healthy diet to accompany an exercise program (This article highlights the importance of a healthy diet and exercise) perhaps a more efficient way to burn kilojoules is through “Strength Training”
That’s right cardio lovers….you need a bit more lifting and a little less jumping.
The great thing about strength training, apart from the physical changes it makes to your muscles, is what it does to your metabolism (How many kilojoules your body burns when your resting)
Some research has shown results of up to 7% increases in subjects metabolic rate after lifting weights for 6 months 3 days a week.
So how should you tackle a Strength Training program?
These are the muscle groups with the exercises you can do next to them -
Biceps - Bicep curls(Barbell or dumbbells)
Triceps - triceps extensions and kickbacks (Dumbbell)
Back - Seated row, Lat pull down, Dead lifts, Back extensions (Dumbbells)
Chest - Push-ups, bench press (Both barbell and dumbbells)
Legs - squats (with bar bell or medicine ball), lunges, dead lifts, leg raises
Abs - Prone plank or hover, core work on an exercise or fit ball
Notice I didn’t include shoulders. Many physiotherapists try to discourage you from lifting anything above your head unless it’s a functional movement….but if you’re unsure consult with a Physiotherapist in your area before you attempt any strength training program.
Try to aim for at the very least 1 strength training session every week….if you can do more great.
So there you have it….Lift weights and increase your metabolic rate and turn your body into a fat burning machine.