![]() So if you weigh 180 pounds, you should be eating between 90 and 144 grams of protein per day. Translation: that's 0.5 to 0.8 grams of protein per pound of body weight. The American College of Sports Medicine suggests that people who resistance train on the regular need 1.2 to 1.7 grams per kilogram of body mass daily. “To lower fat while increasing lean muscle, you should be consuming more protein,” says Reed. Just divide up your routine by working different muscle groups on different days, she says. Intermediate and more advanced lifters can strength train more frequently. If you're new to weight training, lift three times per week with one rest day between sessions. The closer you get to your one-rep max (the most you can possibly lift for one repetition), the longer your rest periods will need to be. That said, try to give yourself 30 to 90 seconds between each set and exercise. RELATED: Is Your Workout REALLY Burning Calories…or Just Making You Sweat? That's why it’s so important to listen to your body. How much rest you need is based on individual factors, like your strength training experience, how much you’re lifting, and even genetics. ![]() Rest also gives you more energy to perform each rep with your best effort for optimal fat-loss results, says Reed. Adequate rest between sets, exercises, or entire workouts is clutch for preventing overtraining. With strength training, more is not always better. Try to spend 15 minutes warming up prior to lifting. From there, you can get into dynamic moves like bodyweight squats, lunges, butt kicks, high knees, incline pushups, or whatever uses the same muscles you are going to hit during your lifting session, she says. Your perfect pre-strength warm up: Start with a few minutes of light, aerobic activity on the elliptical, stationary bike, or treadmill. (Kick off your weight-loss plan with the right moves from Women's Health's Look Better Naked workout DVD.) ![]() And, don’t worry, a good warm-up will actually burn calories, too. But a proper warm-up can help you get the most out of every rep and bead of sweat, says certified strength and weightlifting coach Lisa Reed, C.S.C.S.Īpart from increasing your heart rate and literally heating up your muscles, warm-ups prime your neuromuscular system to perform better, your anaerobic system to recover faster, and enable every muscle fiber to contract with force. always), spending five, 10, or 15 minutes on a warm-up feels like an act in weight-loss futility. ![]()
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