Muscle Training for Total Fitness

Muscle training is a critical to building a healthy, functional body. From heart health to weight loss, its impact on overall health, wellness and performance is simply too important to ignore.

According to national fitness expert Len Kravitz, Ph.D. in a presentation at the American College of Sports Medicine, research increasingly suggests that muscle training has favorable effects on muscular strength and endurance, cardiovascular function, metabolism, coronary risk factors and psychosocial well being.

More simply said, muscle training helps improve the way your body functions while also elevating your mood, self-confidence and overall sense of well being.

That'll make you think twice about skipping that next weight lifting workout.

What is muscle training?

Exactly what it sounds like. Muscle training is exercise geared toward improving the strength, size, shape and endurance of your muscles.

Most commonly this means engaging in some form of resistance training such as:

• weight lifting
• body weight exercises
• resistance band training
• kettle bell training

Why You Need Muscle Training

The real beauty of muscle training is that its benefits extend well beyond simply making you look better (though it does that too!).

In fact, the list of muscle training benefits is longer than the final Lord of the Rings movie, and man, was that sucker long. And the truth is, we need those benefits now more than ever.

Just a couple generations ago physical jobs helped keep people active. Kids actually went outside to play rather than conquering their favorite video game. There were no 60" flat screens sucking people into their couches. There were no hour long commutes to work.

Today our world and our lifestyles have become much more sedentary both at work and at home. That means your body is counting on you to make smart decisions to keep it healthy and functioning like a well oiled machine. Here's just a brief snapshot of what muscle training can do for you:

• Builds new muscle. Muscle training is not bodybuilding. But it does build muscle and that makes you stronger, more resistant to injury and more mobile.
• Helps burn fat. Muscle training burns calories both while you're doing it and for many hours after. What's more, muscle itself requires calories to function at rest. It is literally a fat burning machine! Gain more muscle and you'll burn more fat.
• Improves overall health. Muscle training improves bone density, ligament strength, and joint function. It improves cardiac functions, lowers cholesterol, and improves metabolism. You're also likely to find that while training you'll want to eat healthier and will sleep better. Bottom line? It leads to a healthier lifestyle.
• Builds character. Dedication, determination and sacrifice are all learned through muscle training. It's not easy. It takes work and believe me, sometimes you just don't want to put in the work. Seeing results from your efforts means you've also gained some mental strength along the way and that's a good thing.

The list goes on an on (just like that Lord of the Rings movie). Click here for a more detailed look at not only the full list, but how and why each benefit is important to your total health. Trust me, after reading this you'll make muscle training a part of your fitness routine from here on out.

Setting Goals for Muscle Training

I've spent a great deal of time discussing fitness goals with people from all walks of life. I've heard them all.

I just want to look more toned. Summer is coming, I need to build some muscle fast and lose some weight! I really want to look better and feel better about myself. I need more strength to keep up with my kids!

The most important thing about a goal is that you have one. Goals motivate. They keep you focused and working towards something specific that you've identified as being important to you. On those days when laying on the couch sounds better than working out your goal can get you going.

A solid goal is one that:

• Is attainable. Be realistic with yourself. News flash, you're not going to look like a fitness model in one month if you haven't ever worked out before. Don't set yourself up for disappointment. Set small, attainable goals that lead you to bigger, loftier ones.
• Is measurable. Now's not the time to be vague. You're setting a goal and you want to know when you've achieved it! Instead of saying, "I want to look better" define specifically what you want to look better. Is it your arms? Perhaps, you want more defined leg muscles? Whatever it is, be specific so you know when you've done it.
• Defines a time frame. Set a stake in the ground for when you aim to achieve your goal. Pick a date. Circle it on your calendar and then go get it. Failing to take this step makes it easier to take it easy, skip workouts and continually chase your goal.

How to Get Started with Muscle Training

Effective muscle training begins with a basic knowledge of the different muscle groups that make up your body and what they do.

You give yourself a tremendous advantage by understanding how your muscles work, how and why they respond to resistance and how they impact other body functions (such as your metabolism).

Spend some well invested time brushing up on muscle basics and you'll reach your goals faster and more effectively. A wider range of exercises and techniques will be at your disposal because you'll understand exactly how and why they work.

When you're ready to lace up the sneaks and get after it follow these simple tips for getting started on the right foot:

• Start slow. This is very important if you're just beginning or haven't worked out in a while. Give your muscles some time to get used to the stress that muscle training places on them. Jump in too quickly and you set yourself up for injury and unbearable soreness that can set your training efforts back.
• Develop your workout. Often a difficult step you may need some guidance in this area if you're new to muscle training. You can check out this page devoted to walking through the steps necessary to set up a personalized program. You can ask a knowledgeable friend or family member for guidance. If you have the means, hiring a good personal trainer will help immensely. Whatever route you choose, create a plan. Understand where you want to go, then determine how you'll get there.
• Be consistent. Nothing will kill your results more than inconsistency. Create a workout schedule and stick to it.
• Ask for help. If you find yourself struggling a bit, don't panic. I've seen so many people simply give up while they're trying to find their way at the beginning. Remember, this is a life long journey. You're creating a habit that will reap rewards for many years to come. Stick with it and seek out advice when you need it.
• Eat well. Poor eating habits are another results killer. Don't waste all your hard work by filling your body with junk foods. These muscle building foods are some of the best for adding lean muscle. Also, check out this page on how to easily create healthy eating habits.
• Stay positive. Positive thoughts bring positive results. You will have setbacks, frustrations and days when you just don't want to put in the work. Don't give up. Everyone experiences these feelings, even the most advanced athletes in the world. The difference between those who succeed and create the lifestyle they want and those who fail often boils down to a positive mindset.

You'll find a lot of muscle training information on this site from muscle building basics and weight lifting tips to sample workouts and recommended resources. I hope that you return often and take advantage of this information to help guide you to your goals.

Below you'll find some key "do's and don'ts" to apply to your muscle training. Even if you don't read any other information on this site make sure to adhere to these key points to maximize your efforts while staying safe and remaining injury free.

I congratulate you on taking a step towards creating a healthy, energetic body that will last you for years to come. Your success is important to Fitness Training Made Simple and I hope you'll find this site to be a valuable resource on your health and fitness journey!

Muscle Training Key "Do's and Don'ts" include:

DO: Warm up appropriately before pumping iron or engaging in any other resistance training. Your engines (muscles) need time to warm-up and adjust to exercise before you kick them into overdrive. Run in place, do some jumping jacks ...anything to get your heart rate elevated and your blood pumping.

DON'T: Lift more weight or use more resistance than your muscles can take. Especially if you're just beginning. Rome wasn't built in a day. Start slow. Then gradually and progressively add resistance.

DO: Stretch immediately after that invigorating workout you just put your muscles through. They're warm, pliable and ready to be stretched. You'll not only gain flexibility but also reduce your risk of injury. What's more, stretching after a muscle training workout helps to rid muscles of build-up of byproducts produced during exercise that cause soreness.

DON'T: Cheat or jerk weights to lift more. I cringe when I see all the injuries waiting to happen at the gym. This isn't a competition so don't worry that the guy or gal next to you is lifting more than you. Focus on good form for best results and fewer injuries.

DO: Take time to cool down. It's important to lower your heart rate after exercise and yes, lifting weights elevates your heart rate. Take a short walk or, even better, take my previous advice and stretch to cool down.

DON'T: Overexert yourself. Sure, high intensity exercise has its benefits and you always want to be pushing yourself but don't overdo it. Exercise at a very high intensity puts you at a greater risk for injury. If you feel strongly that you want to step up to very high intensity workouts seek out the guidance of certified personal trainer.

DO: Switch up your muscle training. Stimulating your muscles in a variety of ways leads to greater results and who doesn't want that? The easiest way to do this? Switch up your sets and repetitions between long, high repetition single sets and short, low repetition multiple sets. Keep your muscles guessing so they aren't able to adapt. This will help prevent boredom and training plateaus.

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