Resistance training exercise, or weightlifting, is crucial to attaining your goals.
Combination of weight training and cardio sheds more pounds and boosts the metabolism higher than cardio alone.
This is primarily because you burn several more calories per day for each droplet of fat that you replace with a fiber of lean muscle.
In addition to the weight loss benefits, resistance training provides you with higher bone density, a more coordinated and well-functioning collection of muscles and joints, and better agility and balance.
Furthermore, athletes can use weightlifting to improve force potential, decrease injury potential, and cross-train with sport specificity.
Unfortunately, the number of Weight Lifting Routines that exist in magazines and on gym walls can be intimidating and confusing, and what works best for your lean next door neighbor or marathon-running friend may not be your body's cup of tea.
So how do you choose what's best for your personal goals?
I'm going to describe basic and popular method of lifting.
Body Split Training -
This style of training involves splitting the body into several "groups" of muscles, and working those muscles on certain days of the week - for example, a 5 day split would look like this:
Friday: Hamstrings/Low Back
This style of training is very popular among the bodybuilding crowd, because it allows an individual to focus on a specific muscle group and work that muscle to complete exhaustion.
With proper rest, this results in very large and defined muscles. The sets can be as a high as 10 sets per exercise, and the reps fall anywhere in the range of 8-20. Rest periods can be as short as 10 seconds and as long as 5 minutes. Strategies include back-to-back sets, pyramiding up or down in reps and/or weight, pre-fatiguing, bouncing, super-slows, negatives, and a host of other tricks from the realm of bodybuilding. If you simply want to get "big and cut", this is a good approach.
The problem with this style of lifting is that it only works well if you can sufficiently exhaust the muscle groups, so you need to plan on spending at least an hour and a half, and up to three hours every day weightlifting in the gym.
Many of the lifts are single joint lifts, meaning that the focus is not on calorie-burning, strength, or athleticism - but simply muscle isolation and growth. Many of us don't have that kind of time: the people who get the most benefit out of a body split routine must have a high amount of dedication and devotion to their exercise program, and have a single desire: build muscle.