One of the most underrated – underhyped – benefits of weight training is the 24/7 calorie furnace created by slabs of lean muscle. Much like the basketball player who’s still 6’10” even when he’s tired, your toned physique is burning fuel when you’re on the couch watching TV, or even asleep.
Meaningful lean mass is achieved by developing the body’s largest muscles (legs, back and chest) through exercises that, naturally, hurt the most. I’m referring to the moves that make a difference: squats, deadlifts, rowing movements, various kinds of presses.
Unfortunately, folks at the gym throw away daily this round-the-clock fitness opportunity. And of course, the worst offenders are usually the people who need it most. I see flabby middle-aged women wasting their time with moves like one-arm tricep pulldowns or concentration curls. I shake my head watching paunchy guys perform isolation exercises like pec-deck flys or leg extensions. All these movements should belong exclusively to serious bodybuilders, who are looking to bring out the striations in their already-meaty legs, pecs and arms.
The most depressing part is that these folks are often exercising under the close watch of personal trainers. People with limited time and limited goals should especially be directed toward major compound movements; key exercises like rows and presses work smaller muscle groups – shoulders, arms – at the same time.
One of these days I’m going to have to step in and give a free lesson myself.