Here’s another reason to weight train. New research shows that bit of resistance training could reduce your risk of developing metabolic syndrome, a cluster of health conditions that increases the risk of heart disease and type 2 diabetes. The study, which spanned over 19 years and involved 7,418 participants, showed that doing up to one hour of strength training a week could lower your chance of suffering from metabolic syndrome by a whopping 29 per cent. Combine weighted work with your regular aerobic activity for even better results.
If you’re new to weight training, compound moves – that work multiple muscles and joints – are great exercises to begin with. They will help you build whole-body strength. Start with a weight that you can perform 12–15 reps with, then up the weight as you reduce the number of reps. Do a workout that consists of moves that require you to push, pull, squat and hinge at the hips, such as the bench press, bent-over row, front squat and deadlift.
Best Beginner Weight-Training Guide With Easy-To-Follow Workout! Photo Gallery
Reached a standstill with your fitness? Taking a fastdigesting protein (such as whey) after a workout can speed recovery because it reaches your muscles quickly. Protein also keeps you feeling fuller for longer and is the building block of all the cells in your body. But you can have too much of a good thing. Studies show consuming around 25–30g of protein after a workout maximises muscle recovery and growth – anything over this won’t give you added benefits! Your body will use the extra calories for energy.’