Exercise has just as many benefits as there are excuses not to do them. One of the greatest benefits is that it boosts your metabolism, which keeps your weight under control and keeps you feeling energetic. In this article we will look at resistance training (exercises) as a method to build muscle as well as to lose weight.
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If you find it difficult running around the block as part of your daily exercise routine, resistance exercise training may be the ideal option for you. A great bonus is that it is safe, because it is done inside a gym (no more worrying about getting mugged around the corner) – you are also not left to the mercy of the weather. (That should eliminate 80% of your excuses not to do exercise). Resistance training builds muscle, which makes you feel and look better, but because muscle takes more energy, you also burn more calories.

There is a lot of equipment in the gym that is suitable for resistance exercises. But it is important to use it in the right way. Ask an instructor to help you and to show you how the equipment works.

Do you wish to have leaner muscle?
Keep the repetitions up, but the weight of the resistance equipment not to heavy. Do approximately 15 to 20 repetitions, where you start to struggle with the 14th repetition.

Do you wish for well-defined muscles?
Then do fewer repetitions with greater resistance. Do about 10 to 13 repetitions, where you start to struggle with the 7th repetition.

When does it work for you?
If you wish for great results, you need to do these resistance exercises at least three times per week. Two sessions per week will also help if you don’t have the time for 3 sessions, but anything less than two exercise sessions per week will not yield great results. It’s like that sad, dusty pot plant in the window sill of the office which gets just enough water so that it will not die, but it never really looks very good…..