Add Muscle, Lose Weight

Strength training can be a very effective means of losing weight. In fact, adding just three pounds of muscle can increase your metabolic rate by 7 percent. This means that your body will be able to burn more calories (since metabolism is the process by which we burn calories).

Plus, as people age, their metabolic rate tends to slow making strength training even more of a viable option in combating weight gain. The average adult's metabolism slows by 2 to 5 percent each decade, which is why many people tend to gain weight as they get older because their body cannot shed the calories despite the fact that our eating habits stay the same.

So, if you are finding that the weight doesn't seem to be melting off as fast as it used to, it may be a good idea to put on some more muscle mass to help burn calories, but then to also have a more toned physique. Strength training is a good option if you feel this way. However, it should not be used as an overall substitute for someone who is trying to lose a lot of weight, and it is not a substitute for cardio workouts either.

If you would like to build your muscle mass, try working out Monday through Friday doing a variety of different exercise that you can alternate throughout the week.

For example, on Mondays, Wednesdays and Fridays, you can work out your arms and shoulders by doing pushups, curls and lateral raises.

If you are doing pushups, do them from somewhere like a sofa or desk. This is good for people who have difficulty doing traditional pushups from the ground.

Bicep curls are pretty self explanatory. Except, you should remember to keep your elbows glued to your body as you are curling the weights up to your shoulders. Plus, you should always make sure that you are standing straight. Look at a mirror to make sure your posture is correct if you need to.

Lateral raises include the weights you use for bicep curls only, instead of curling your elbows you will start with the weights down at your side. Then lift both arms out to the side, holding the weights, until your arms are in a straight line.

Posture is key to all of these moves and the intensity of your workouts really comes down to a focus on your muscles as you are doing each movement. If you are watching TV and not really paying attention while you are doing these exercises, you lose the intensity of the workout.

For the other days of the week when you are not working out your arms and shoulders, try doing leg workouts with exercises such as chair squats and lunges. It is best to do these moves in front of a mirror to make sure that you are holding the correct posture.

For each exercise mentioned, you should attempt to do three sets of 10. However, you should trim this workout down or up depending on your own abilities. Plus, if you are just starting out, it may be a good idea to not do as much and allow yourself to build the muscle before doing more intense workouts.

Many stores, nowadays, carry elastic bands and stability balls which are good at strenghtening your muscles and toning your body. These usually are sold in packages and are great for beginners who want to build muscle mass, but do not know a lot about weight lifting.

Target sells a stability ball and elastic band for $19.99 and Everlast sells a pilates ball for $24.99. There are several companies and retail stores that have what you need to get started on strength training at every price point.