Weight Training Schedule

Why weight train to burn calories? The reason behind this is that building up muscles burn a lot of calories, which in turn eventually burns fat. Moreover, muscles burn fat, even at rest. In general, depending on your physiology, it may be good to do two sessions of cardiovascular exercises and 2 sessions of weight training exercises each week, or to mix your sessions. This will help re-challenge the body to burn more calories. It will also help alleviate the boredom associated with repeating the same routine every workout.

Here are some tips to adding in some weight training exercises into your cardiovascular or aerobic routines. Be sure to warm up properly before doing any intensive exercise and to gradually build up the weights.

Squats
Squats burn calories
These are performed with some dumb bells held in the hands or some weights mounted on a bar which is rested on the back of the shoulders:

You can start off with 3 sets of 15 repetitions, first without weights and then adding more weights to the exercise as you become stronger.

Leg Curls
leg curls
These are normally performed lying down on a bench equipped with weights. The bench will be set up with two “cushions” underneath which you can place your calves:

Calf Raises
tone lower legs

build calves
These are normally performed on a raised platform with a fixed bar/ handle for support in front of you for support. The fixed bar or handle can be at any height, so long as you can hold onto them securely and comfortably during the exercise:

You can start off with 3 sets of 15 repetitions, with 20 kg of weight and then adding more weights to the exercise as you become stronger.

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