Simple Ways to get in Strength Training
Strength training is a must if you’re trying to boost metabolism. I had a metaboilc medical doctor share with me recently that gaining and losing skeletal muscle is really the #1 way to shift basal metabolic rate. Strength training does not have to be a long, arduous session at the gym. It can really be something you do at home with your own body weight. Even if you have only 10 minutes, it will be worth it. Consistency over time equals progress, so do it every day and see what happens to your body after 4-6 months of dedication. At The Natural Path, we ask our patients to incorporate strength training into their daily routine on our Semaglutide and/or HCG DIET medical weight loss programs.
Why Strength Training for Weight Loss and Well-Being?
Strength training, or resistance training, is a form of exercise that helps you build muscle. When you introduce resistance to your workout by using weights, bands or body weight, you stress your muscles and they get stronger. Strength training has been found to be associated with many health benefits, including: improved self-esteem, better movement control, improvements in visceral fat, blood sugar levels, and insulin sensitivity. It has also been shown to help with heart health, from improved blood pressure and cholesterol levels, stronger bones, pain relief, and improved cognitive function.
Even a simple at-home exercise program can still help you build muscles and enhance your strength.
5 Quick Strength-Training Exercises You Can Do at Home
All of these exercises can be done at home with minimal space and equipment. If you like, you can incorporate equipment you happen to have on hand into these workouts, such as dumbbells or resistance bands. In addition, you can modify the exercises if you’d like to make them more challenging or even easier.
Push-ups
The traditional push-up is a great exercise for people of all fitness levels. It engages muscles throughout your entire body, including your shoulders, arms, and chest. Push-ups work the major muscle groups in your upper body as well as your core. Push-ups require no equipment, and you can do many varieties, including from your knees. Try moving your hand placement to activate different muscle groups. Place some distance between your feet for added stability. Try to do at least 20 push-ups daily, and if that is not a problem – go for 2 sets of 20 push-ups.
Squats
The squat is a great exercise that uses muscles throughout your entire body. It’s great with weights, but it’s also effective with minimal equipment. The squat is a full-body movement and is great for the legs and the glutes. You can use body weight or add weights to make it more challenging. You can move your feet placement to target different muscle groups. Try doing 5 sets of 15-20 repetitions.
Lunges
Similar to the squat, the lunge is an excellent full-body workout that is great for your large lower-body muscles. It’s also highly effective at isolating each leg, improving your balance, and building your core strength and increasing your heart rate. You can add some dunbells or try walking lunges.
Tricep dips
Tricep dips target the muscles on the back of your arms. They’re a simple movement with a big payoff, and they can be done at home using nothing more than a sturdy elevated surface, such as a chair or coffee table. You can use your own body weight to target your triceps, chest, and shoulders. You can add a weight to your lap for added resistance.
Planks
Holding a plank is a simple exercise and an excellent workout for your entire body. It targets your core muscles, as they have to work hard to keep you stable and in place during this challenging hold. This exercise increases core stability and balance and requires NO equipment.
Consistency is key
You’re not going to see a major transformation in one day, or even one week or a month. Instead, for best results, perform these workouts several times per week and hopefully almost every day. An effective strength-training workout can start in the comfort of your own living room or home gym. Make sure to keep up the intensity and recognize when it’s time to add weights or sets. That will ensure your muscles get challenged and keep growing, no matter what your fitness level is!
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