The following rules must be followed for weight training to be effective:
Sessions should be kept to a maximum of 60 minutes. A weight training session should last no longer than 60 minutes. After 60 minutes, levels of muscle-building and fat-burning hormones (such as growth hormone and testosterone) start to fall. Furthermore, glycogen (stored carbohydrates) in your system is depleted, which is the fuel that your muscles use to contract. If you weight train for more than 60 minutes, you will be wasting your time because you will no longer have the necessary hormones or fuel to produce muscle growth. If you train for more than 60 minutes, your recovery will be hampered, which will lead to overtraining, a condition in which your body does not recover from its weight training sessions. As a result, strength and muscle mass are lost.
Rest periods between sets should be kept to a minimum of 90 seconds. Keeping your rest time in between sets and exercises to a minimum not only allows you to do a lot of work in the 60-minute weight training window, but it also helps to improve your cardiovascular system and, most importantly, maximizes the output of growth hormone, a powerful fat burning/muscle-building hormone. This rest interval also promotes a muscle volumizing effect, in which water goes inside the muscle cells rather than outside, making the muscles appear firmer and toned. This is not to be confused with water retention outside of muscle cells, which causes us to appear puffy and fat.
Each exercise should have 8-15 repetitions in a set. This is due to a variety of factors. First and foremost, it has been demonstrated that growth hormone output is maximized within this range. As we already know, this is a good thing because this hormone does exactly what we want (increases muscle and decreases body fat). Furthermore, because you are doing so many repetitions, you get a great pump (blood rushing into the muscle), which provides nutrients to nourish muscle cells and aids in their recovery and rebuilding. Finally, performing 8-15 repetitions significantly reduces the possibility of injury because you will need to use a weight that you can control in order to complete the prescribed number of reps. (Note: This rule does not apply to the calves and abdominals, which typically respond better to higher repetition ranges, such as 15-25 reps.)
Training must be incremental. Progression means doing one more repetition than the last time you did the exercise of adding a little bit more weight if you can do more than 15 repetitions of a particular exercise. It is critical to understand that you will not be able to increase the weight or number of repetitions at every session. However, progression can take many forms, such as doing more work in a 60-minute period. A training routine’s overall goal is to ensure progression over time in order to achieve continuous improvements in muscle tone and definition.
Training needs to be varied. This principle is critical for maintaining consistent gains in strength and muscle tone while also avoiding boredom. Variation does not always imply changing every exercise in your program. Variation can take the form of using different techniques to stimulate the muscle, changing the repetition and set parameters, changing the rest in between sets, or simply changing the width of your grip placement on the bar to help isolate specific muscles.
Training must primarily consist of free weight basic exercises. Only free weight basic exercises provide the quick results you seek because they recruit the most muscle while being performed. Furthermore, the body is designed to exist in a three-dimensional universe. When you use a machine, you limit your body to a two-dimensional universe, limiting the number of muscle fibers that can do work. Not all machines, however, are bad. Some have a place in our weight-training program because they allow you to isolate the muscle in ways that free weights do not. However, our program should primarily consist of barbells, dumbbells, and exercises that require the body to move through space, such as the dip, pull-up, and squat.
Body sculpting Training
The goal here is to lose as much fat as possible until you reach a target of 10-12 percent body fat for women. A 5lb muscle gain is also recommended for women in order to boost metabolism, firm up, and increase muscle tone. To accomplish this, the exercise strategy is to perform 20-30 minutes of aerobic exercise on an empty stomach three to four times per week. In addition, perform 3-4 30-45-minute weight-training sessions per week, utilizing basic exercises such as bench press, chin-ups, and squats.
The goal here is to have as much muscle as possible while having as little body fat as possible. To achieve this, 4 – 6 45-75 minute weight training sessions of basic exercises are required per week (Note: Due to the cycling of workout parameters, workout length will vary between 45 to 75 minutes). In terms of cardiovascular exercise, three to four 20-minute sessions of cardio first thing in the morning (or three hours after a meal) should suffice. If you do more cardio than this, your muscle gains may be jeopardized.
The Content is not meant to be a replacement for professional medical advice, diagnosis, or treatment. If you have any questions about a medical condition, always seek the advice of your physician or another qualified health provider.