Weight Training to Lose Weight

Easy Tips to Build Muscle and Improve Your Metabolism

Weight training to lose weight builds muscle, which increases your body’s calorie burning potential throughout the entire day, not just while you are walking.

This is how you can raise your metabolism and the amount of calories your body naturally burns every minute of every day, which is important for successful weight loss.

If you want to burn more calories throughout the day, even when sleeping or watching TV, it is important to weight train and build your muscle strength.

So how much weight training is needed for weight loss? The American College of Sports Medicine recommends:

  • “Adults should train each major muscle group two or three days each week using a variety of exercises and equipment."
  • “Very light or light intensity is best for older persons or previously sedentary adults starting exercise."
  • For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance.
  • We lose more lean muscle mass as we get older so it is necessary to do even more strength training as we age to retain muscle and bone mass.

    Visit this site for in-depth information on muscle fitness, including exercises that you can do at home to strengthen all the major muscle groups in your body.

Can You Weight Train While Walking?

You can certainly carry hand weights while walking to build muscle in your arms and shoulders.

However, many experts agree that it isn’t a good idea to hold dumbbells while walking.

Walking with dumbbells requires you to close your fists around them, which is unnatural for walking and can lead to strain in your arms, shoulders and back.

This helpful article provides recommendations for which walking hand weights to use.

While using the hand weights, keep your arms naturally at your sides and never lock your joints.

To build muscle in your biceps and shoulders, raise your arms above your head and hold for 10 seconds. Repeat 12 times.

Ankle weights can also be worn, but they tend to throw off your natural gate, which can make you trip or strain the muscles in your legs. I don’t recommend wearing them for this reason.

Although you can incorporate a few arm and shoulder exercises into your walking routine with the use of hand weights, you’ll also need to dedicate some time just for weight training.

It doesn’t need to be much time, just a half hour, and only twice a week. You can accomplish this in your own home.

Weight training to lose weight will increase your metabolism, improve your fitness and physical appearance. With these easy tips, you are on your way!

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