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Strength Training Won't Add Bulk! - Even if You Still Have Pounds to Lose
By Jack Holleman. Certified Personal Trainer

Losing weight - a lot of weight - is not easy! If you are seeking to lose anywhere from 50 to 200 pounds strength training must be added to your routine -- which probably already includes diet and aerobic activity. Here are the reasons why strength training is so important!

Curl 1. Strength training builds lean muscle tissue. Lean muscle will help you to more efficiently reduce your body fat. Lean muscle tissue burns more calories - even during your everyday activities. You will expend calories faster without any added activities - and the faster burn stays with you all day!

2. Strength is your foundation for success! To support a lot of extra weight and be mobile and injury free, your muscles must be strong! This will help you get more from your aerobic workouts, and will keep your body balanced and prevent common injuries from falls and sprains.

3. Strength training gives you a new look! Strength training will give you a better shape -even if you still have those extra pounds. You will look better, feel better, and work harder to reach your goal!


Start With A Plan:
Getting started can be difficult - but the results are worthwhile! All it takes is a little equipment, some time and consistency, and you will see the results quickly!

1. Equipment: Provide a space large enough to stretch out your arms, move your legs, sit and stand. Then add weights in the range of 5lbs - 25 lbs. You can purchase a basic set for as little as $30.00. Add a step or bench, a towel, water bottle, the proper clothing (freedom of movement and body temperature are important!) and you're ready to go!

2. Get guidance: Get a good book, a workout video or a certified trainer, to take you through a routine.

3. Be consistent: Strength train 3 times a week in addition to your other programs (diet, cardio work, walking, etc). Attendance counts!

Three sample full-body workouts for you to try:

1. Day One
2. Day Two
3. Day Three

4. Set achievable goals: Develop a routine you can stick with and plan for 6 - 10 pounds of weight loss each month. Look forward to each new step - and celebrate your achievements with a new workout t-shirt, new workout tape, or a new routine!

This will take time! Patience and consistency are your friends. Stay with them, and you will reach your goal!