Add Weights to Your Workout to Build More Metabolism-Boosting Muscle

Add Weights to Your Workout to Build More Metabolism-Boosting Muscle

New year, new goals, new muscles! If you’ve already fallen off your exercise resolutions track, great because some of us haven’t even started! Lol! So, hop off the pity party, weight-loss train and hop on the muscle building, gain train because it’s heading to your same, ultimate destination. Probably more room in the gym now anyway.

Among the many benefits that muscle building provides, an increased metabolism is a guaranteed, important one. Muscle cells require a lot more energy than fat cells, meaning they burn a lot more calories than our fat cells too, both while resting and active. By adding some weights to your workout, you can increase your muscle size and strength.

Exercise does not increase the number of muscles a person has, but it does increase the size and capability of the muscles they do have. The bigger circumference a muscle has, the more tension it can develop, the more work it can perform, and the longer it can sustain that work at a certain performance level.

It is also important to note, it’s common to experience some loss of muscle mass that comes with the aging process, also known as sarcopenia. With muscle loss comes a slower metabolism. But, on the bright side, we don’t have to submit to such aging. We can offset the natural aging process of muscle decline by implementing a proper strength training routine and a diet rich in muscle-building protein to support these efforts.

Here’s a sample beginner’s program, with minimal equipment, for the whole body – 2 lower body days and 2 upper body days, total of 4 days per week. All you need is a set of dumbbells. Alternate between upper and lower body days to all each section to properly rest and recover.

*The goal of this program is to wake up your muscles and joints and expose them to training. Avoid doing too much exercise too soon, otherwise, you may experience long lasting and painful soreness. This program is perfect if you have little time to train and a minimal athletic background. After a few weeks, move on to a more challenging program.

DAY 1 – LOWER BODY

Legs

  1. Dumbbell Squat: 3 to 4 sets of 20 repetitions
  2. Kneeling Hip Extension: 2 to 3 sets of 20 repetitions each leg
  3. Stiff-leg Dumbbell Deadlift: 3 to 4 sets of 20 repetitions

Abdominals

  1. Dumbbell Russian Twists: 3 to 4 sets of 20 repetitions

DAY 2 – LOWER BODY

Legs

  1. Dumbbell Lunge: 2 to 3 sets of 20 repetitions each leg
  2. Bridge: 3 to 4 sets of 20 repetitions
  3. Stiff-leg Dumbbell Deadlift: 3 to 4 sets of 20 repetitions

Abdominals

  1. Crunches: 3 to 4 sets of 20 repetitions

DAY 1 – UPPER BODY

Back

  1. Dumbbell Row: 2 to 3 sets f 20 repetitions

Shoulders

2. Bent-over Dumbbell Lateral Raise: 2 to 3 sets of 20 repetitions

Triceps

  1. Lying Dumbbell Triceps Extension: 2 to 3 sets of 20 repetitions

Abdominals

  1. Plank Holds: 2 to 3 sets of 30 seconds – 1-minute hold

DAY 2 – UPPER BODY

Chest

  1. Incline Dumbbell Press: 2 to 3 sets of 20 repetitions

Shoulders

  1. Dumbbell Lateral Raise: 2 to 3 sets of 20 repetitions
  2. Bent-over Dumbbell Lateral Raise: 2 to 3 sets of 20 repetitions

Biceps

  1. Dumbbell Curl: 2 to 3 sets of 20 repetitions

Back

  1. Dumbbell Deadlift: 2 to 3 sets of 20 repetitions

*Be sure to properly warm up and cool down for each workout.

 

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Article Courtesy Of Dani Capanna, MS, DTR, CDM