What are good at home weight training workouts to increase metabolism?

In: Exercise, Weightlifting, Weight Training and Strength Training

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You have the right idea: proper strength training is important because it increases the amount of muscle you have, and muscle is your metabolic furnace that will burn additional calories 24 hours a day.

For example, if you add ten pounds of muscle in the next year, your body will consume an additional 350 to 500 calories daily.

If you have at home a barbell (or dumbells) and weights, a good bench, and a power rack, you have everything necessary for productive workouts.

You should do whole-body routines that concentrate on the basic, compound exercises, namely, full squats, deadlifts, presses, rows, dips, and chins. Learn proper exercise technique and use it on every rep of every set with as much weight as you can handle properly.

Remember that you do not grow muscle in the gym. What you do in the gym should stimulate muscular growth outside the gym. This means that the recovery phase is critical. Once you are able to train intensely, you will experience DOMS (delayed onset muscular soreness). In order to ensure systemic recovery, wait 24 or 48 hours before training again.

In practice, this means that you'll do one training session about every 4 or 5 days.

In addition, get plenty of sleep.

It's critical to help your body to recover properly by eating well. This means eating a meal with sufficient natural protein about every three waking hours. Avoid all unnatural (processed, refined) carbs. Drink plenty of clean, cold water--at least several quarts daily.

It would also help if you did some mild cardio such as brisk walking, which will burn additional calories during and immediately after your walks. Done in moderation, it won't interfere with your strength training gains and it will help you achieve a low percentage of body fat.

For free routines for beginners or intermediates, including how to warm up properly and safety tips, see the page link, further down this page, listed under "Related Links."

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First answer by ID1207854869. Last edit by Keats. Contributor trust: 1237 [recommend contributor]. Question popularity: 28 [recommend question]

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