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2. START WITH LIGHTER WEIGHTS
While it can be tempting to dive right in and begin lifting heavy weights from the get-go, this can compromise your form, leading to injuries and setbacks. A good way to gauge if you are lifting heavy enough is to pay attention to the number of reps you can perform per set. You should be doing 6-12 reps per exercise, with 3-4 sets of each. If you can complete more than 12 reps per set, the weight isn’t heavy enough.
3. CHOOSE THE RIGHT EXERCISE
Get the most out of your workouts by choosing exercises that target multiple muscles groups at once, like bicep curls, tricep dips, push-ups, chest presses, pull-ups, deadlifts, squats and lunges.
4. WARM UP AND COOL DOWN
Engaging in 5+ minutes of aerobic activity (skipping rope, jumping jacks, jogging, etc.) before you begin your strength training workout will prime your body by increasing blood flow to your muscles. Adding 5 minutes of stretching to the end of your workout will ease tension in your muscles, reduce your risk of injury, and improve flexibility.
5. TAKE RECOVERY DAYS
Muscles break down when you exercise and growth happens when you rest. If you skip recovery days, your muscles will continue to break down without repairing themselves, which will hinder your progress.
Our growth hormone levels are highest while we are sleeping and chronic sleep deprivation can elevate your cortisol levels, which can break down your muscle instead of helping them to grow. Aim for 7-9 hours of quality sleep per night.
There are so many benefits of strength training for weight loss. It boosts your metabolism, helps you burn more calories at rest, preserves bone health, and improves the quality of your sleep. Investing in a pair of adjustable dumbbells is a great investment for your home gym, allowing you to lose weight, tone your muscles, and look and feel your best!