Weight Training

Weight Training | Dr. Ali Ghahary

Exercise is one of the best things for your body. Not only does regular physical activity help you maintain a healthy weight (in combination with a healthy diet), but it can also help you lose weight, and even improve the mind (such as reducing stress and anxiety.) For these reasons, I highly recommended that everyone include exercise in their daily routines, as you’ll feel much healthier if you do. Examples of the most common forms of exercise include walking, jogging/running, swimming, or use of different types of exercise equipment (such as exercise bikes, treadmills, and ellipticals.) The number of calories that you can burn from exercise will depend on things such as your body size in addition to the intensity of your workout (i.e. low-impact, moderate, or vigorous.)

If you’re looking to build more muscle as opposed to burning an excess number of calories, you may also want to consider weight training. While weight training won’t necessarily burn as many calories as a cardio workout does, it burns calories in different ways. It also tends to be much more effective at building muscle than a cardio workout would. For example, when you build muscle, you’re also increasing your resting metabolism – and, the more muscle that you have, the more calories your body will burn at rest. According to one study conducted over a 24-week period, both men and women saw anywhere from a 4 to 9 percent increase in their resting metabolism compared to when they weren’t weight training, which is equal to approximately 50 to 140 calories per day. Studies have also shown that, in comparison to a cardio workout, you tend to burn more calories in the immediate hours after a weight training session, with the resting metabolism of some individuals remaining elevated for up to 48 hours – meaning that the benefits aren’t just limited to when you’re weight training. That being said, it may also take some time before you notice improvement with your metabolism.

When it comes to weight training, there are different types depending on what you’re wanting to achieve. For example, are you wanting to increase your strength or are you looking to improve your endurance? It also depends on your experience-level.

If you’re someone who is just starting out with weight training, something known as isometric weight training is a great way to get in gains safely and without the use of extra heavy weights and other equipment. While it’s considered to be on the lower impact side of weight training, it’s relies on resistance and is strength-based. Other types of strength-based weight training that those who are more advanced will focus on is something known as brute strength power lifting. While some types of weight training focus on the body’s appearance, this particular type tends to be focused on strength itself and the ability to lift a heavy amount. Along with his specific type of weight training, the press and bench press, deadlift and squat are considered the best exercises for strength when it comes to weights.

If you’re looking to improve your endurance, quick circuit training can be a great way to do this. In addition, it’s also ideal for making gains in strength as well as burning fat. With circuit training, you will usually lift a lighter amount of weight and a decreased number of repetitions – i.e. 20 at a time, with no rest in-between. If you’re into bodybuilding, high-volume training is something you may also consider, which is strongly focused on endurance. With this particular type of weight training, your muscles will become visibly larger, but you’ll also notice a significant improvement in resistance. In most cases, high-volume training is done once per week, with the amount of weight you lift being slightly increased each time.

For more weight training tips and techniques, click here.