Turning to Weightlifting to Battle Against ‘Skinny Fat’https://www.lukeko.com/6/turning-to-weightlifting-to-battle-against-skinny-fat 0
A photographer worked out at least five days a week, but he still wasn’t seeing results. Then he discovered weightlifting.
If you’re going to work out, you should make it count. Intensity, volume and frequency are three key variables that often get overlooked, says Matthew J. Smith, co-founder of Revo Physiotherapy and Sports Performance in Boulder, Colo.
“Many people show up at the gym after an exhausting day and psychologically check off the box that he or she did something,” he says. “Oftentimes they don’t lift heavy enough or get their heart rate up enough.”
He says workout classes or partners can help us push ourselves. Setting a goal and knowing how to accomplish it is crucial. “If I want to put on muscle, two days a week in the gym will not be adequate,” he says. “You most likely need 45 minutes to one hour of training three to four days a week. And you should be doing four to six sets.”
For efficiency, he suggests choosing multi-joint exercises, such as squats, that use both large and small muscle groups. “It’s easy to get motivated in short bits and fall off the rails when we get busy or if we’re not seeing instant results,” Mr. Smith says. “Creating unmitigated discipline around your health is the only way to cement it for the long term. Set a goal every time you work out.”
And don’t forget to recover as hard as you train. “We get strong when we get sleep,” he says