There are plenty of sources, from magazines to internet articles, for weight training exercises. This post details my approach and goals for weight training.

Why weight train?

In my post “My Game Plan”, I discuss that my overriding objective is to raise my metabolic resting rate (MBR). Raising my MBR means that my body will require more calories for maintenance and with a reduced calorie intake, the body needs to either find the calories from fat reserves or muscle.

Weight training contributes to raising MBR, as additional muscle mass requires calories to sustain it. Some people I have spoken to, particularly women, are scared to incorporate weights training for fear of getting big muscles. I find this particularly amusing as it is very difficult to get increase your muscle size. However, this notion is worth exploring.

As I understand it, sustaining muscle requires calories, additional muscle is relatively expensive for the body to keep if it’s not being used. To increase your muscle size, you actually need a surplus of calories, but if your objective is fat/weight loss, then you should be in a calorie deficit. So if you are not increasing your muscle size, then what is the point of weight training?

By weight training, you are looking to increase your muscle mass or density. I like to think of this analogy, imagine your muscles are like spaghetti packets with a few sticks of spaghetti in it. The spaghetti represents muscle fibres. As you perform weight training you make micro tears in the muscle fibres. The body repairs these muscle fibres and adds more fibres, like adding more spaghetti sticks to the spaghetti packet. After a while, when the packet fills with more strands, the packet becomes heavier and solid. The packet size itself remains the same. That’s why I suppose they say muscle weighs heavier than fat. The additional muscle fibres means that just sitting still your body needs more calories, ideally making up any calorie deficit from fat reserves.

Weight training routine

I weight train at least three times a week, with one of those sessions being a “300″ type routine ie. mixture of cardio and high reps and low weights. I also train the large muscle groups on different days, like my chest, legs, shoulders and back. Mixing in the smaller muscles groups like the biceps and calves.

Its worthwhile having a fitness trainer look at your form and give you guidance. Otherwise, you may not be training the muscles you are looking to isolate. Also compound movements like squats are great for working your core.

Disclaimer: This is what worked for me. You should always seek advice from a qualified person before embarking on any fitness or dietary changes.