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Posts Tagged ‘Resistance Training Q & A’

The fastest way to lose weight is to build muscle.  Each pound of new muscle burns about 40-50 calories per day at a resting metabolic rate.  10 lbs of muscle will burn 400-500 calories.  20 lbs of muscle will burn 800-1000 calories.  The results are evident in the inches/fat lost.     

To build muscle you want to do high intensity resistance training.  High intensity does not mean spending hours in a gym getting an intense workout and it doesn’t mean working out really hard so the sweat’s dripping down your face.  It means doing roughly 8-10 reps with a level of resistance that challenges you enough so that it takes a significant amount of effort to complete that last rep.  Then rest for about 30 seconds and move to the next muscle group.  Workout out every major muscle group like this 3x times a week like Mon, Wed, Fri and then rest two days.  You do not have to spend hours in a gym to effectively build muscle and you don’t even need weights.

I highly recommend resistance bands.  They are considerably cheaper than weights, not to mention portable.  If you get the kind with the clips on the end, you can easily customize the resistance level as your body adapts.  That will prevent you from plateauing and will keep your muscles challenged.  Download this free chart to see how to combine the bands from 5 to 254 lbs of resistance.

Click here to get free muscle building workouts and other workouts like toning, strengthening, pilates, kickboxing, workouts for teens and more.

Is cardio better before or after resistance training

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I’ve been working out a lot more now like 6 days a week.  I do 30 minutes of cardio and 30 minustes of resistance training a day.  My day usually consists of fruit, whole grains, lean meat, veggies, nuts (natural almonds) and water.
I don’t understand? I feel so discouraged
Any advice?

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