You only do weight training to bulk up, right? Like those guys you see in the gym, pushing iron and flexing their pecs?
If you scarper straight to the cross-trainer, stop – because weight training could just be the key to getting in stellar shape. Just ask Kim Kardashian.
Kim has been training, and training hard, after embarking on a “really crazy diet” and new fitness regime inspired by Melissa Alcantara, a trainer she first followed on Instagram.
"I'm going to start a really crazy diet. I was looking on Instagram and this body builder popped up on my page and she had gained 70 pounds in her pregnancy. Her kid's like six now. She is like ripped," Kim tells Kris Jenner on a recent episode of Keeping Up With The Kardashians.
"Melissa is a trainer I found. She's super-inspiring to me and I really want to meet up with her and she if she could train me.”
Melissa now trains Kim, and along with a new diet focused on fresh and simple food, her workout mantra is a mix of low- and high-intensity interval training along with weight training.
Keith McNiven, owner and personal trainer at Right Path Fitness, commented: “Weight training is a wonderful method of exercise and a way you can really measure tangible results, seeing your strength and number of repetitions grow with each session. There’s nothing quite like hitting a personal best - and with the best weight training moves you’ll see your progress quicker than ever before.”
Not sure where to start with weight training? Here Keith shares his five favourite weight training moves for beginners:
1. Dumbbell clean and press
Why: “The dumbbell clean and press is a classic weight lifting move that will work your full body,” says Keith. You can use two dumbbells, one in each hand, or concentrate on one side at a time. You can also do a clean and press with a weighted bar too for a more advanced version of the move.
How: The clean and press move involves getting your weights from the floor and lifting them upwards to a squat position, before using your hips, ankles and shoulders to propel yourself upwards, bringing your weights up to your shoulders. You then drop the weights back down gradually before repeating the move again. Use force and power to encourage explosive movements, whilst retaining the tension in your body at all times.
2. One-arm dumbbell row
Why: A one-arm dumbbell row is an exceptional weight training move that will help to tone your arms and your back too.
How: Start by bending your hips and placing one knee and the hand on the same side on a flat bench. You can also do this from kneeling flat on the floor. Start by keeping a dumbbell in your free and and letting it hang by your side. Pull your weight towards your hip before slowly bending your arm and bringing your shoulder upwards. At the end your elbow should be pointed towards the ceiling. Lower the dumbbell in a controlled motion under the same path.
Why: A deadlift is typically done with a barbell, and incorporating this weight training move into your exercise routine will have astronomical results. “Deadlifts stimulate both the upper and lower body, which is why they’re so important to start working with,” Keith explains.
How: Place the bar on the floor and start by bending over without bending your legs. Bend your knees and drop into position before lifting your chest and straightening up your back. Take a deep breath and stand up with the weight, holding it for a second at the top, before placing it back down.
4. Weighted squats
Why: Squats are always a winner and should be an element of any good workout routine, but you can add weights to them to make your body work a little harder and for these exercises to be even more effective.
How: If you use dumbbells, start with your elbows bent and your weights at your shoulders, then squat slowly and make sure to make a deep bend. If you’re working with a barbell, place it on the fleshy part of the top of your back and hold it across your shoulders. Squat low and slow, finishing with your knees in line with your ankles. Slowly bring yourself back to position.
5. Shoulder press
Why: “A shoulder press will help to craft strong and lean shoulders and toned arms - which is exactly why it’s one of the best weight training moves,” says Keith.
How: Start with your feet a shoulder width apart. Hold your dumbbells by your shoulders, with your elbows at a 90-degree angle. Slowly lift your arms up so that they’re extended above your head, in a straight and swift extension. Bring your arms back to the position above your shoulders.