If you want to lose weight, you really need to lift weights. This will build your lean muscle mass and raise your metabolism throughout the day.
Start with simple-to-execute exercises, such as squats, chest presses, and back rows and build from there.
- Everyone has time for 3 exercises. *Just do it!
- Go slow and controlled with each exercise (2 counts down and 2 counts up).
- Use perfect form: shoulders retracted and depressed with chest open, abs in, and knees soft with weight balanced.
- Squats: Stand with perfect form, holding weights at your sides. Slowly bring hips back keeping weight on your heels. Lower as far as possible with a neutral spine, pause, then slowly come back up.
- Back Rows: Stand in a staggered stance with perfect form with weights in hands. Slowly row arms up, weights at the hips and attempting to bring elbows together. Pause, and slowly lower weights back down.
- Chest Presses: Lie on back (or use weight bench or stability ball) with weights in hands and in line with your chest. Slowly raise weights up towards ceiling and don’t lock out elbows. Pause, and slowly lower weights back down. Make sure to keep abs contracted in, spine neutral, and knees soft.
- Lift heavy enough that your muscles are truly fatigued at the end of the set.
- Try doing one minute of each exercise with no break in between exercises. Break for 30-60 seconds after the third exercise and you have an option to repeat 1-2 more times.
*Consult your physician before starting any new exercise program.