How to Weight Train to Increase Metabolism

How to take advantage of weight training's fat burning benefits?

• Avoid non-active rest periods between each set of repetitions.
• The idea is to work one muscle group while allowing the another muscle group to rest.  By removing the inactive rest periods, you boost the intensity of the workout.
• You also shorten your workout time!

Here are a few ways to accomplish this: 

Perform your exercises in a circuit. 

• A circuit is a group of exercises performed in a row one set at a time.  A set should consist of 8-15 reps.  Typically, when you complete the circuit once, you will go back to the beginning and repeat the sequence one or two more times.

• For example, an upper body circuit might include the following exercises:  chest press, back row, shoulder press, bicep curl and triceps extension.  You perform one set of the chest press, one set of the back row, one set of shoulder press and so on.

Alternate between upper and lower body exercises.

• You can alternate between upper and lower body muscle groups in a circuit like this:  leg press, chest press, squats, back row, leg extension, shoulder press and hamstring curl.  Do one set of each and then repeat the sequence.
• Or you can alternate sets between two exercises:  leg press with chest press; leg extension with back row; and hamstring curl with shoulder press, and so on.

Perform supersets.

• With supersets, you alternate between two opposing muscle groups for two or three sets.
• For example, you perform one set of the chest press followed immediately by one set of the back row.  Then go back to the chest press for one set, followed again by the back row. 
• When you finish this pair, you move on to two other opposing muscle groups like the quadriceps leg extension and the hamstring curl.

These suggestions are just snippets--they are not complete workout plans.

Don't forget to warm up first and stretch at the end! -- Jeanie