the advantages of mixing lightweights and heavyweights – The New Indian Express
Express press service
All the huffing, huffing and heavy lifting isn’t going to get you far. According to new research, a combination of heavy and light strength training will yield long-lasting results. Published in the journal Sports Medicine, the review emphasizes the need to mix things up to build endurance and a toned body. “When you lift heavy weights you build lean muscle and when you lift light weights you promote fat loss. The result is better muscle hypertrophy. Plus, you don’t have to spend hours in the gym. If done consistently, the technique only takes 30 minutes,” says Delhi-based physical trainer Gul Malhotra.
Doing multiple sets has an added benefit. Two to six are recommended. If you’re an athlete, professional fitness instructor, or have strength training experience, you can go beyond six sets. A gap of two to three minutes between each is recommended. Never overdo strength training as the process damages the muscles. The good part is that the body repairs these muscles, but “delayed onset muscle soreness” caused by microscopic muscle damage in the process is a side effect to watch out for.
Maintaining good form while undertaking strength training is crucial to avoiding injury. “A common mistake people make is to start out with heavy weights in all their initial enthusiasm. Start with 1kg dumbbells and work your way up. Focus on form rather than reps. tight body. Feel the contraction in the target muscle group. Beginners should perform them standing instead of sitting. Free weights are better than machine weights. Better yet, talk to your trainer and see what works for you. Demonstration to better understand the mechanics of each exercise,” says Malhotra.
The advantages of mixing light weights and heavy weights are numerous. “It increases metabolism, which allows you to burn more calories. You gain stronger muscles over time. Your functional fitness improves markedly and bone density increases, in addition to feeling more energetic”, Malhotra says “The traditional bodybuilding model has a major pitfall. It tends to tire you out quickly. There comes a time when, instead of developing hypertrophy or muscle growth, your body stabilizes with little progress afterward.” “The constant increase in the value of the weight exhausts the body and does not give the nervous system the possibility of adapting to the new activation of the fibers in the muscles”, says Malhotra, adding: “You can start with low repetitions with heavy weights that will help the muscles. -building, in addition to combining it with high repetitions with light weight to increase muscle resilience.”
Doing this is only part of the equation. The other important link is nutrition. “Make protein, the dietary building block of muscle, your best friend. The ideal amount for gaining muscle is 1.6 grams per kilogram of body mass,” says Chandigarh-based nutritionist Parag Tokas.
Break down your meals into six or seven servings a day when you are weight training. This stabilizes blood sugar and boosts metabolism. One of these meals should be a pre-workout meal. “Scheduled meals optimize digestion, curb overeating and prevent bloating. Include lean proteins like chicken, fish, and turkey. Vegetarians can have tofu, tempeh and lentils,” says Tokas.
Don’t run away from carbs. These biomolecules give you the energy you need for a muscle building workout. “Spread your carb intake throughout the day, giving your body a chance to break it down properly. 35g is more than enough for a meal,” says Tokas. This should prepare you for all the “heavy lifting” to stay in shape.
Why mixing weights helps
✥ Lifting heavier weights helps build muscle, while light weights build functional endurance
✥ Mixing things up prevents reaching a plateau. When your body gets used to a certain workout, it doesn’t get the results you want.
✥ Combination strength training develops more muscular endurance and improves muscle range of motion
✥ The process does not wear you out
Best sources of protein and complex carbohydrates during bodybuilding
Eggs: In addition to healthy fats, one egg contains six grams of protein
Chicken: Contains 31g of protein per 100g
Tuna: Not just protein, tuna is packed with vitamins
Salmon: rich in protein and omega-3 fatty acids
Beans: Choose any type—black, cannellini, pinto, kidney,
Lima, chickpeas. All are great sources of lean protein
Tofu: Rich in protein and calcium
Cottage Cheese: Contains 25g of protein per serving
Greek yogurt: offer 5 g per 100 g
Quinoa: This offers about 8g of protein per cup
Peanuts: these nuts have the highest protein content of any commonly found nut