Weight Lifting for Weight Loss Results in Spokane WA

Use Weight Lifting for successful weight loss and tone your Spokane WA muscles at the same time.

  To succeed follow these guidelines with your weight loss in Spokane:

• Lift the proper amount of weight. Start with a weight you can lift easily 12 to15 times. For most people, one set of 12 repetitions with the correct weight can build strength. As you progress and   become stronger, slowly increase the amount of weight          .
• Use the proper technique and learn to do each exercise correctly. The better your technique, the better your results - and the less likely you are to injure yourself. If you are unable to maintain the correct technique, decrease the either weight or the number of repetitions. If you’re not sure if you are doing a particular exercise correctly, ask a Spokane Personal Trainer for help.

Oxygen is important during weight lifting if you want weight loss

• Don’t forget to breathe. You might be tempted to hold your breath while you’re lifting weights but DON’T! If you hold your breath, it can lead to dangerous increases in blood pressure. Breathe out as you lift the weight and breathe in as you lower the weight.     

Balance yourself for maximum weight loss

• Work all of your major muscles - abdominals, legs, chest, back, shoulders and arms. Strengthen the opposing muscles in a balanced way, such as the front of the shoulder and the back of the shoulder.     

Weight loss requires rest

• Stay away from exercising the same muscle groups two days in a row. You can work all of your major muscle groups in a single session, 2 or 3 times a week.  Or you could work various muscle groups on different days -  Monday work your arms and shoulders, Tuesday work your legs, etc… 

Stay Away from these Weight Loss Weight Lifting Pitfalls:

• Don’t skip your warm-up. Cold muscles are more prone to injury than are warm muscles. Before you lift weights, warm up with five to 10 minutes of brisk walking  or other aerobic  activity.    
• Don’t hurry. Move the weight in an unhurried, controlled fashion. Taking it slow helps you isolate the muscles you want to work and keeps you from relying on momentum to lift the weight.
• Don’t overdo it. Remember, completing one set of exercises to the point of fatigue is typically enough. Additional sets may only eat up your time and contribute to overload injury. 

• Don’t Continue with too much pain. If an exercise causes pain, stop. Learn your limits and work through the pain. Try it again in a few days, or try it with less weight.      

Take a break from Weight Training in your weight loss program once in a while

What this means is that what you are working on in the gym is really destroying your muscle, then when you are at rest it will repair itself to be bigger and stronger later. (This is why rest is so important) If you keep doing the same workout routine over and over, you could be missing out on some of your potential ways to look better. Every 2 months or so, take a few days off from your weight training. Keep on your diet eating healthy foods, but don’t lift any weights. Your body will develop into the leaner, firmer new you and your hard work will pay off. Keep up your exercise program and you can be in better shape than you have been in years.  

Find out how a weight lifting program can get you the weight loss results you want.