Strength training and successful weight loss

Weight training is extremely important for weight loss. The shapely, well-defined bodies we all covet simply aren't attainable without it.

Before we get started on a specific routine, let’s dispel one final myth: It is very, very difficult to get as big and muscular as the female bodybuilders you see in muscle magazines. So if you're worried about bulking up, don't. What weight training will give you is a firmer, toned, more defined body with a pleasing ratio of muscle to fat.

If you are lucky enough to have access to a gym, don't be confused by the galaxy of equipment, machines, free weights and benches available. To get started on a good weight-training programme, you only need to do about seven basic exercises.

The following is a set of basic weight-training moves that will work your whole body in the least amount of time. All can be performed with dumbbells or with very basic machines that even the most sparsely equipped gym should have. Don't worry if all or some of this is new to you. For now, just trust us and get started.

The Basic Seven:

Chest Press (or The Bench Press)

  • Can be done with a chest press machine or with dumbbells.
  • Targets the muscles of the chest (pecs), triceps and front of shoulders (anterior delts).
  • Alternate exercise: Dumbbell Flies
    1. Lie on your back on the bench with a dumbbell in each hand.
    2. Bend your arms so that your elbows form right angles (90 degrees) and your palms face in the direction of your feet.
    3. 'Press' the dumbbells up toward the ceiling, bringing them slightly toward one another at the same time, so that the motion is a slight arc. When your arms are fully extended, the dumbbells should be just slightly less than shoulder-width apart.
    4. Lower to the starting position.If you are using a bench, be sure that in the starting and ending position your elbows don’t dip more than an inch below your torso, or where they would be if you were actually lying on the floor.

Row (or The Seated Row)

  • This can be done on a cable row machine, or by using a band or other rubber tubing.
  • Targets the muscles of the back, specifically lats and rhomboids.
  • Alternate exercise: Bent-over Rows
    1. Sit on the floor with your feet extended in front of you.
    2. Wrap the band or tube around your feet and grab one end with each hand.
    3. Sit up straight and bring your hands and arms from an extended position back into your body. At the completion of the movement, your hands should be just below your chest and your elbows just outside your ribs.

Shoulder Press (or The Dumbbell Press or Seated Dumbbell Press)

  • Can be done with chest press machine or with dumbbells.
  • Targets the muscles of the shoulders (delts).
  • Alternate exercise: Lateral Raises
    1. Stand with your feet shoulder-width apart.
    2. Bend your arms so that your elbows form right angles and hold them at shoulder height.
    3. Press the dumbbells up toward the ceiling and slightly in toward each other until your arms are almost fully extended. Return to starting position.

Bicep Curl

  • Can be done on a curl machine or with dumbbells.
  • Targets the biceps (the front of the upper arms).
  • Alternate exercise: Hammer Curl
    1. Sit on a bench with your elbows at your sides and your palms facing the ceiling.
    2. Lower the dumbbell toward the floor, then lift it three quarters of the way to your shoulders. Return to start.

Dips

  • Can be done on a bench or a step, or using a dip-specific weight-assisted machine if your gym has one.
  • Targets the triceps (backs of the arms).
  • Alternate exercise: Overhead Dumbbell Extension
    1. Sit on the edge of a bench or step with your hands gripping the edge of the bench, fingers facing forward.
    2. Shift your body so that you are in a seated position in front of, but not on, the bench.
    3. Lower your bottom towards the floor by bending your arms, and then raise yourself back up by straightening them. Don't let your shoulders dip below your elbows when you lower yourself, and keep your back perpendicular to the floor. The closer you bring your feet into the bench, the easier the move.

Lunges

  • Targets the muscles of the legs (quads, hamstrings) and the bottom (glutes)
  • Alternate exercise: Squats
    1. Extend one leg forward and lower yourself towards the ground so that both of your legs form right angles. Your back thigh should be in line with your spine. Make sure your front knee doesn't extend beyond your front foot.
    2. Straighten back up into starting position. Alternate legs.

Crunches

  • Targets the muscles of the abs.
    1. Lie on your back with your knees bent and your feet flat on the floor.
    2. Interlace your fingers and cradle your head with your hands. Keep your elbows pointing out to the sides.
    3. Slowly lift your entire torso upward, making sure to keep your lower back flat against the floor. Hold for a few seconds, then return to starting position.

Now that we’ve told you about the moves, here are the specifics. The general rules for getting started are simple.

Start with very, very light weights. Make sure you can finish between 12 and 20 repetitions of the movement. If you can't complete 12, the weight is too heavy. If you can easily do 20, the weight is too light.

Perform between 12 and 20 repetitions per exercise. That's called a 'set'. Do one set per exercise. Do the routine two to three times a week.

That's it. You are now officially weight training. The Basic Seven form a great beginner’s routine that can be modified as you grow stronger. It will teach your muscles what it's like to move against resistance and get you on your way to a fitter, toned body.