Strength training exercises are targeted to work on the muscles of the body that can be seen. When you strength train you are requiring your muscles to work by using a resistance of some kind. Your body is not aware of, nor does it care what kind of resistance you are using. There are several ways to challenge and improve your strength. Here are some devices that you can use to stimulate muscle growth thus creating more lean body mass and even make you stronger.

• dumbbells
• barbells
• weight stack machines
• hydraulic weight machines
• rubber resistance

When you have more lean body mass you use more calories just being you. Muscle burns a lot more calories than fat so it's very important to build your lean body mass and reduce your body fat. As you do this you will become smaller. A pound of muscle takes up a lot less space than a pound of fat!

Resistance exercises should be done at least two times a week and never two days in a row. It has been documented in many university studies that weight training 3 days a week as opposed to 2 times a week is not any more beneficial. So why waste time on a third day if you are not going to reap any benefits or see any more rewards!!

For a well rounded fitness program you need to include both types of workouts. This doesn't mean that you can leave out stretching, either. Remeber that you always need to stretch after each workout when your muscles are nice and warm.

I encourage all my clients and students to stretch after each strength exercise and then at the end of the workout, all the stretching is done!! This idea saves time at the end that most people are unwilling to put in and it keeps you from skipping the stretch segment on days that you are pressed for time!!!!

More questions? Call me 907.646.4076 or email me bonnie@bfitandwell.com