Training Tips

                                    Training Tips

Metabolic resistance training, a system popularized by Alwyn Cosgrove, MS, CSCS, coauthor of The New Rules of Lifting for Life (Avery, 2012), is one of the best forms of exercise to build muscle, rev up your metabolism and burn the most fat in the least amount of time. (See the “Rev Up Your Metabolism” workout.)

Here are the basics:

• Train the whole body on nonconsecutive days, three to four times per week.
• Use compound, multijoint exercises with free weights.
• Choose a weight that allows you to complete no more than three to four sets of 12 to 15 repetitions if you’re a beginner, or six to eight repetitions if you are an experienced lifter.
• Keep your rest time between sets to a minute or less.
• Alternate sets of lower-body and upper-body exercises.
• Continually challenge yourself with heavier weights and new and different exercise variations.