Physical Training Nov 2003

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The Fit Life

By Glenn Archambault 

Last month I talked about Cardio Interval Training. This type of training will produce faster results when trying to lose those extra inches.

This month I’ll continue along the same lines with a look at resistance training, by nature also a form of interval training where you do one, two or three sets of 10 to 15 reps with rest periods in between. INTENSE RESISTANCE training is a form of interval training, with individual sets followed by recuperative rest periods.

It’s all about building muscle. To obtain the maximum results, remember the importance of intense resistance. You get very little benefit by doing high repetitions with light weight. It is simply not true that if you do high repetitions you will burn more fat. If the load is so light that you do not feel the muscle burn you will certainly not generate the intensity required to burn fat or grow muscle.

Do two to three sets of each exercise at a weight that you start to ‘feel’ after 7 to 10 reps. Then increase the stress factor by increasing the weight so you feel the burn. This is very important to get the desired results you are looking for. Once you have adapted to a certain weight and you can do 12 to 15 reps relatively easy you should once again increase the resistance. If you do not increase the resistance you will plateau and you will not obtain the results you desire, i.e. both fat loss and muscle gain. This is a frustration for a lot of people who work out. They make great gains at the beginning and then they become discouraged by not noticing any change. If a person increases the intensity and the resistance they will not plateau as quickly.

Once you have reached a plateau I recommend that you gradually increase the weight by 5 to 10 pounds. You should only increase the weight when you can do at least 6 to 8 reps comfortably at the higher weight. This is very important so as not to injure yourself. REMEMBER: DO NOT INCREASE WEIGHT UNLESS YOU CAN DO SO WITH THE CORRECT FORM.

By doing Interval Resistance Training you will notice fast results in losing inches, lowering your body fat percentage and appearing more toned. If you combined the Interval Cardio Training from my previous article with the Resistance Interval Training you will be well on your way to reaching your goals of having a well toned and muscular body.