Muscle is responsible for approximately 20 percent of your body's total daily energy expenditure, while fat contributes about five-percent. Gaining more muscle raises your metabolism, helping you burn more calories at rest, according to the University of New Mexico. Use a variety of strength building activities to build muscle and boost your ability to burn fat and lose those unwanted pounds.
Resistance Exercise
Chest Shoulders and Triceps
Do the seated chest press to strengthen and build
your chest, anterior deltoids and triceps muscles. Do three sets with
a weight that allows you to do 12 to 15 repetitions. The last couple
of reps should require some effort.
Upper Back and Biceps
Build your upper back muscles and biceps with
three sets of 12 to15 repetitions of lat pulldowns. Using
shoulder-width underhand grip, exhale as you pull the bar down to the
top of your chest.
Legs Hips and Butt
Do barbell squats to target your quadriceps, hips,
butt and hamstrings. Hold a barbell across the back of your
shoulders, keep your head up, bend your knees and push your hips back
as you lower yourself into a squat. Stop when your thighs are
parallel to the floor, then push up to your starting position. Keep
your back straight throughout the movement. Do three sets of 12 to 15
repetitions
Bodyweight Exercises
Legs Hips and Butt
Do body-weight squats to tone your legs and butt. Stand with your legs approximately hip-width apart, with both arms extended in front of you. Keep your body upright and your back straight as you drop into a controlled squat by bending your knees and pushing your butt back. Stop when your thighs are parallel to the floor and push up to your starting position. Do three sets of 15 to 20 repetitions.
Chest Shoulders and Triceps
Do pushups to strengthen and build up your chest, shoulders and triceps. If you are unable to do full pushups, perform knee pushups by keeping your knees on the floor. Do three sets of as many repetitions as you can
Upper Back and Biceps
Do pullups to strengthen and tone your upper back and biceps. If you are unable to do full pullups, place your feet on a bench and push off with your legs as you pull your body up. Do three sets of six to 12 reps.
Abs
Do crunches to to work your tummy muscles. Lie on your back on an exercise mat with bent knees and feet flat on the floor. Place you hands on your thighs, exhale and tighten your abs as you raise your shoulders and slide your hands toward your knees. Keep your lower back pressed against the mat. Do three sets of 12 to 15 repetitions
Other Activities
Clean your home regularly to maintain a pleasant and hygienic environment and build lean muscle tissue. Move furniture, push and pull a vacuum cleaner, and mop the floor to build up your arm and shoulder muscles.
Maintain your garden or yard regularly. Sweep your
yard with a long-handled broom to work your legs, arms and shoulder
muscles. Lift and stack up items to tidy your yard and work your
legs, back, shoulder and arms. Gardening activities can be pretty
strenuous. Pushing, pulling, bending, twisting and lifting as you
rake, break up soil, weed, fill up and lift trash bags gives you an
effective full-body workout. Your girlfriends will wonder how you
stay so trim without regular gym workouts.
Take regular brisk walks, especially uphill. Climb
stairs instead of using escalators. According to a survey of American
Council on Exercise certified fitness professionals, walking uphill and stair-climbing rank among the top activities
for burning fat and shaping the muscles of your legs and butt.
Tips
Do your weighlifting or bodyweight exercises two
or three times a week on non-consecutive days. This helps you recover
between workouts. Start with light weights and gradually increase
your weights as you get stronger. If you prefer not to go to the gym,
do body-weight exercises at home
References
- University of New Mexico: Controversies in Metabolism[ http://www.unm.edu/~lkravitz/Article%20folder/metabolismcontroversy.html ]
- Weight-Control Information Network: Physical Activity Myths[ http://www.win.niddk.nih.gov/publications/myths.htm#activitymyth ]
- American Council on Exercise: American Council on Exercise (ACE) Certified Professionals Say Do More Squats, Lunges[ http://www.acefitness.org/pressroom/263/american-council-on-exercise-ace-certified/ ]
- American Council on Exercise: Bodyweight Squat[ http://www.acefitness.org/acefit/fitness_programs_exercise_library_details.aspx?exerciseid=135 ]
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