By Guy Long

Resistance training makes a special type of training that helps increase the size and strength of your skeletal muscles. When it is used in conjunction with a balanced dietary plan and regular cardio exercises such as walking, brisk walking, jogging, running and swimming, one can shed unwanted pounds from his or her body within weeks. Resistance training exercises make a wonderful gift for elderly people as they help protect against the risk of osteoporosis and arthritis. Another benefit of performing resistance training workouts is that they help maintain the health of your cardiovascular system.

Resistance training makes use of free weights such as barbells, dumbbells or med balls, exercise machines, elastic bands or even your own body weight to work your muscles against some force of resistance. When executed with a right technique and perfect angle, resistance training exercises can help you achieve your desired weight and physique.

If your aim is to develop and strengthen your torso, then there are numerous resistance training exercises that target multiple muscle groups of your upper body simultaneously. Seated Torso Twist is a magnificent exercise that targets abs, lower back and trapezius muscles at the same time.


In order to perform this exercise, you should sit cross-legged with a medicine ball right in front of you. Next step is to rotate at your torso and place the med ball behind you. Now, rotate to the opposite side to grab the med ball and place it back in front of you. This would complete one rep. You should perform 3-4 sets of 10-12 reps each.

When performing this exercise, make sure that you keep your back straight and don’t arch through the back. It is also important to keep your abs engaged while rotating your torso to effectively target the abdominal muscles.

Resistance training exercises yield maximum results when you incorporate protein-rich diets into your daily dietary routine. Protein contains amino acids that help stimulate muscle protein anabolism. They maximize muscle growth after strenuous resistance training exercises by enhancing lean tissue mass and muscle building. Moreover, protein helps improve post workout recovery and increases muscle performance. Diets that make rich sources of protein include lean meats particularly chicken and fish, egg, low-fat dairy products, whey protein, nuts, cereals, pulses, fruits, and fortified foods. You can also use a dietary supplement that contains whey protein in its formulation.

If you are a novice exerciser and are not sure about how to perform seated torso twist or other resistance training exercises, then make sure that you look for the services of a professional gym trainer in your vicinity. There are many benefits of hiring a fitness trainer. First of all, he or she will suggest you a right combination of compound exercises keeping in view your physique and weight. Second of all, he will guide you on how to perform different resistance training exercises safely. Moreover, he will also design you a healthy dietary plan with an appropriate ratio of protein, carbohydrates, fat, vitamins and minerals.

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