Weight Lifting 101

HY WEIGHT LIFTING?

What's the one thing that you can do to lose weight, re-shape your body, improve muscle tone, become stronger, fight off osteoporosis, lower blood pressure, etc.?

Weight Lifting! Or as it's also called, Strength Training!

For the rest of this book I will refer to the art of weight lifting as strength training. One of the reasons a lot of people don't lift weights is because they are intimidated by the word weight lifting.

It amazes me to see how many people avoid lifting weights for one reason or another.

Let me make sure you are clear of one very important fact.

LIFTING WEIGHTS IS ONE OF THE BEST, IF NOT THE BEST THING YOU CAN DO FOR YOUR OVERALL HEALTH!!!

Let's jump right in and start off by covering exactly "what" strength training is.

It's actually very simple. Strength training or weight lifting is the lifting of heavy weights and/or resistance in a prescribed manner as an exercise or in athletic competition.

Notice I said weights and/or resistance. It doesn't have to necessarily be a weight plate or a dumbbell. We'll get into that more later.

As simple as that definition of strength training sounds, why are you and so many other people not doing it?

The answer to that is probably one of these two:

1. You're not sure what to do, or you're confused about what to do.
2. You have never realized that strength-training can and will build muscle, which in turn will help you look and feel great.

You very well could be on a strength-training program right now.

Even if you are, I want you to really pay attention to what we're going to talk about for the rest of the book. I'm sure it is going to have you thinking differently about why you should be lifting weights from now on.

We're going to talk about why developing a strength training program will ultimately help you lose weight, add some muscle tone, look better and feel better about yourself.

We will go over some "myths" about strength training and the real facts behind them.

So, whether you're new to strength training or you've been doing it for years, pay close attention.

MYTHS

Let's first clear up some of the misconceptions about strength training and the truth behind these myths.

This first myth is the "biggie" and it has prevented many of you from weight lifting (especially women).

It sounds a little something like this; "I don't want to lift weights because I don't want to get big and bulky."

It's a shame that a lot of people think like this because it is so far from the truth. Let's explore that myth a little.

When you think of weight lifters, you probably think of body builders, right?

You think of the men and women on ESPN parading around in little swimsuits with big bulky muscles popping out all over the place.

There are three reasons for this:

1. These people are an extremely minute percentage of the population.
2. That is their livelihood and they spend 4 to 5 hours a day in the gym.
3. Some of them are using performance-enhancing drugs (steroids, etc.) to look like that

So if you can get that image of the "bodybuilder" out of your head and think in terms of the average everyday person, you will see why the myth about getting bulky is just that, a myth!

What we're going to talk about next I will try to explain to you in an easy to understand way, without using any medical or professional terminology.

When you lift weights your body builds muscle. The more muscle you have, the more calories you burn (even at rest). The more calories you burn the less you weigh.

It's as simple as that!!!

Let me give you an example of this that might make it a little easier to understand. We'll talk about 2 women in this example.

Let's say you and your best friend are sitting on the couch watching some T.V. You personally strength-train 3 times a week, but your friend does not.

After an hour of watching T.V goes by, who will have burned more calories?

The common answer to that would be that you both burned the same (almost nothing), since you weren't doing anything.

But the actual answer would be that you burned more calories, and I'll tell you why for one simple reason. THE MORE MUSCLE YOU HAVE THE MORE CALORIES YOU BURN!!

Now you might say to yourself, "But if I lift weights, my muscles will get bigger and I will appear big and bulky."

This does have a tendency to happen to men sometimes, and that is because of the male hormone testosterone. But what also happens to men, just like the women, is that they will get rid of the fat and replace it with lean muscle.

So the lean added muscle will now be there instead of the soft jelly-like fat.

With that said, keep this in mind. Evan though men have more testosterone, it would still be very difficult for a man to get big and bulky. You would have to train like a real bodybuilder in order for this to occur. Being genetically blessed doesn't hurt either.

And if you did see yourself starting to "bulk" up a little, and that's not what you want, just decrease the amount of weight you are lifting. Very simple.

Women on the other hand, do not have enough testosterone to even come close to "bulking up".

Which brings us to another myth.

That myth being one of the most popular in the world of exercise, which is, "Muscle weighs more than fat."

How ridiculous is that saying?

That's like the old joke, "Which weighs more--10 lbs. of steel or 10 lbs. of feathers?"

Hopefully by now you know that the answer to that question is that they both really weigh the same. 10 lbs. is 10 lbs. no matter what it is made of.

Let's go over this in a little more detail.

Muscle is much more compact and dense than fat. It actually takes up less space than fat does because of that. That makes sense, right?

Fat, on the other hand, is very soft and jelly-like and is a lot bigger than muscle. By that I mean it takes up more space than muscle does.

Let me give you another example to clarify this a little more.

If you were to take 10 lbs. of fat and 10 lbs. of muscle and roll each of them into a ball, the 10 lbs. of fat might be the size of a bowling ball. In comparison, the 10 lbs. of muscle would be about the size of a baseball.

Let's take this a step further and use you and your friend in an example. You and your friend, for argument sake, are both 5' 5" tall and both weigh the exact same weight of 130 lbs.

Your friend, as we mentioned, does not lift weights or do any kind of strength training. Her dress size is a size 12.

You, on the other hand, lift weights and follow a strength-training program 3 times a week. Your dress size is a size 8.

If you and your friend were standing side by side people would definitely think that you weighed less than your friend. But in reality you both weigh exactly the same.

How can that be?

It all relates back to what I said earlier. Muscle does not weigh more than fat, it weighs the same. It is more compact than fat and it takes up less space. So you, the strength trainer, have more muscle than your friend does which means you will take up less space.

That's why it's also not a good idea to let the scale be your judge of your progress. You can very well have lost weight, but it won't show up on the scale sometimes. A good indication of progress is how your clothes fit. If you are getting smaller, or should we say more compact/dense, you will notice that your clothes are getting a little looser.

Well all right you say, "I'll lift weights, but I'm only lifting light weights and doing lots of repetitions."

This is another mistake a lot of you are making. Now I'm not saying that this is the wrong way to lift, but it is not the optimal way to go about strength training if you are looking to lose weight and change your body.

So, is it all right for you to lift heavy weights and fewer repetitions? ABSOLUTELY!!

There's another statement you need to clear your head of---"I shouldn't lift heavy weights because that is for bodybuilders."

You absolutely can and should be lifting heavy weights if you want to change your body!

Let's take a moment now to recap some of the main ideas we have just covered;

• Lifting weights will not make you bulky (it will make you leaner and more toned)
• Muscle doesn't weigh more than fat; it's simply more compact and denser than fat. (Remember, muscle actually takes up less space than fat)
• The more muscle you have, the more calories you burn (even at rest!).

Now you are well informed of why strength training will help you look and feel great. Hopefully this cleared up any confusion you might have had and now you are ready to "hit the weights."

"WHAT DO I DO NOW"?

So you now know what strength training is and you know why it will help you change your body.

"But how do I actually go ahead and get started?"

As I said before, this is one of the main reasons if not THE main reason that most people don't lift weights.

But what if I was to tell you that it's not nearly as complicated as you might think.

What we're going to discuss now is the "nuts and bolts" of designing a strength-training program.

Let me first start out by saying that if you are out of shape, haven't exercised in awhile, suffer from any kind of medical condition (heart problems, high blood pressure, etc.) or are over 40 years old, you should make an appointment with your doctor to get a physical to make sure you are ready to start lifting weights.

With that said, here we go!

One of the very popular questions is what equipment do I need to strength train? Or better yet, what equipment is the best?

Luckily, there are plenty of options; machines, free weights (dumbbells), elastic bands, using your own body weight, which is called isometrics (push-ups, sit-ups, lunges, etc.).

I guess the best way to decide what equipment you are going to use is to first decide exactly where you'll be working out.

Will you be at home, or will you be at some kind of gym or fitness center?

Let's first explore the many options you have at a gym or fitness center.

Depending on your particular gym, you will probably have the choice of using free weights (dumbbells, weight bars, weight plates, etc.) or machines.

If you are a beginner to lifting weights, I highly recommend you use the machines for a few reasons.

• Almost no chance of injury
• Much easier to use proper form
• Easily change weights via a pin

Also when using machines, especially the newer ones, there is usually a picture on the machine that demonstrates someone doing the actual exercise.

There is also a great product out now that is a ring of 50 pocket-sized exercise cards. They not only show a full color photo of each exercise, but each card also contains easy-to-read instructions as well as helpful trainer's tips and common training mistakes, which are found on the back of the cards.

These cards are excellent and I highly recommend them.

Log on to my web-site at [http://www.thefitnessleader.com] and go to the "Products" page. There you will see a link for the cards. Click on that link and order your set of cards today. There is a lot more that comes with your set of 50 cards, and they are definitely worth having.

Another option is to purchase some really great books.

There are hundreds of great picture books out there to help you get started.

If you go to my web-site (www.thefitnessleader.com) and go to "products", there you will find a link to Amazon.

Once you click on the link, you will find some great books that I recommend that are very helpful for the beginner exerciser.

There is of course the third option, which is to hire one of the personal trainers that works at your gym or an in-home personal trainer, like myself, who comes to your house and sets you up on a program.

One word of advice if you decide to get a trainer. Make sure this person has the right credentials (personal trainer certification and/or fitness related degree). Don't just assume that since they work in a gym or because they call themselves a personal trainer, that they are qualified.

It's always best to watch the trainers for a couple of weeks if you are at a gym, or get a free session from an in-home trainer. See how they operate, how they get along with their other clients, what kind of personality they have, etc. Make sure you think that they will be a good fit for you.

I would personally love to tell you about all of the wonderful exercises you can do, but I would need about 200 pages just to list the pictures and explain proper form and technique.

Your best move would be to buy the cards (they are great) get your hands on a good "beginner's exercise" book and/or hire a certified personal trainer.

Are you now saying, "But what if I don't want to go to the gym, it takes too much time driving, it's always packed, and I just don't like the whole gym scene."

"Can I still lose weight and get in shape at home?"

ABSOLUTELY!!

A lot of people feel the same way that you do. Either they don't have time to go back and forth to the gym, or they're just more comfortable working out in the privacy of their own home.

Depending on the space you have, you can make your own little "private" gym just for you and your family.

For this section of the book on working out at home, let's assume that you don't have a huge space.

The only things you actually need, believe it or not, are a bench and some free weights (dumbbells).

It would also be a good idea to get some exercise bands that you can use to do lots of different exercises, in addition to bench exercises, that will help diversify your program.

Again, I would highly recommend that you get either the Solotrainer cards or a beginner's exercise/weight training book to help you get started with your workouts.

Okay, let's get back to the equipment that you'll need. First off is a bench.

BENCH

The bench you purchase should be multi-functional. In other words, it should be able to incline as well as being flat. Some benches can even decline in addition to flat and incline. It is not necessary to have a flat/decline/incline bench or even a flat/incline bench, but I definitely recommend it.

It allows you to do a lot more exercises as you get into your program a little more.

FREE WEIGHTS

There are numerous types of free weights to choose from. There are traditional dumbbells that range anywhere between 1 lb. to 200 lbs.

Depending on how much space you have and how much weight you think you'll be lifting, this will determine what kind of dumbbells you will be looking for.

One item that comes to mind is the PROBELL 30 Classic Adjustable Dumbbell System. It sounds intimidating, but it's not at all. It's actually quite a space saver. It is a pair of dumbbells that can go from 2 1/2 lbs. to 30 lbs. each, in 2 1/2 pound increments, with the turn of a dial. So in other words, you get 12 pairs of dumbbells all in 1 pair.

This is a great product and I definitely recommend it, especially if you want to save some space.

You can get this item too by going to my web-site and finding it in the "Products" page under the BIG FITNESS link. It is called the ProBell Classic.

Another option, or rather an accompaniment, to the bench and free weights, is exercise bands.

For those of you who aren't familiar with these, they are elastic rubber bands with handles at the ends and some companies also have ankle straps for leg exercises.

I personally use these myself and with all my clients. I love them!!!

BODYLASTICS is a great company that makes an excellent little package. It includes 4 bands (each one a little harder), 2 handles, 2 ankle straps, 1 door anchor, and a video and booklet. At the time of this printing the price for the package is $50. It's a great value.

You can also find these on my web-site under the "Products" page.

Okay, now you know what equipment you'll need, but what about questions like:

• How many days a week?
• How many sets and repetitions?
• When do I change my routine?

These are all very good questions. Let's take a look at the first question now.

HOW MANY DAYS A WEEK?

There is not a straight forward simple answer to this question. It really all comes down to two things:

1. How many days can you realistically devote to lifting weights?
2. How much improvement are you really looking to get from your program?

Before we address these two questions let me first say that lifting weights once a week is probably not enough and four or five times a week might be a little too much (especially for a beginner).

That leaves us with 2 or 3 times a week.

As you can probably imagine, 2 times a week is good but 3 times a week is better.

This is of course assuming that you are training every body part during each workout. Some people prefer to train 1 or 2 body parts a day. There are good and bad points to this.

The good thing is that since you are only training 1 or 2 body parts (an example would be training your chest and triceps) you can really do a lot of exercises for each body part. The bad thing is that if you train 2 body parts per work out, and since there are 6 major body parts (chest, back, triceps, biceps, shoulders, and legs), even if you work out 3 times a week you will only be able to train each body part once.

That's why I recommend training every body part, every work out. This way you'll be training every body part at least twice or maybe even three times a week. The most bang for your buck.

So, getting back to the issue of how many days a week. If you have the time and you are really looking to see some changes in your body, I definitely say go for 3 times a week.

With that said, if you really aren't sure about the time issue and if you are a beginner, start out at 2 times a week.

This will give you a chance to ease into it. Once you're comfortable, in a routine, and you find that you have time to add an extra day, then consider bumping it up to 3 times a week.

HOW MANY SETS AND REPETITIONS?

Let's first start out by explaining what sets and repetitions are.

When you do any particular exercise, let's say the arm curl, each time you curl the weight up and bring it back down would be considered a repetition.

Now let's say you did 12 repetitions, took a break for 1 minute, then did another 12 repetitions. You would have done 2 sets of 12 repetitions.

Simple, right?

What sometimes seems confusing for some people is that they think they should do a certain number of sets and reps (reps is short for repetitions).

The fact is that there is no certain number of sets and reps that you should be doing. It will probably vary from time to time, based on your goals.

The one BIG mistake a lot of people make is doing too many repetitions.

Often times at the gym I'll see someone doing 20 or 30 reps.

Now like I said, there is a place for that depending on your goals. Certain sports require extensive muscular endurance, in which case you should do a lot of reps.

But your goal is to lose weight, get stronger, and change your body. So the best way to achieve that is to lift a weight that is heavy enough to fatigue your muscles between 8 and 12 reps.

Remember, YOU WILL NOT GET BULKY!

Okay, so what if you can lift a weight for 13, 14, or 15 reps and beyond?

Very simple. Just increase the weight slightly and that will get you into the 8 to 12 rep range.

HOW MANY SETS SHOULD I DO?

Same thing applies here as it does to the number of reps; nothing is set in stone.

I can give you a recommendation though. 1 set is definitely not enough and depending on how much time you have to exercise, 4 or 5 sets might be too time consuming.

If you are first starting out, I would say do 2 sets for each exercise. Just like with the number of days you are lifting, it's a good way to ease into it. Also, starting out right away with 3 sets will probably leave you feeling very sore for the first week or so.

And just like with the days of the week, a good goal to shoot for is to work your way up to 3 sets. This will make sure you are working your muscles to fatigue, and that's when you will really start to notice some changes.

And again, you'll see as you get into it more and more, you might want to challenge yourself and add in a 4th or 5th set on some exercises.

This ties in nicely to our 3rd question.

WHEN DO I CHANGE MY ROUTINE?

Never!

Just kidding. That's actually another big mistake that a lot of people make. They do the same thing over and over again, day in and day out.

That will work for a beginner just starting out, and you will see some improvement, but after about 6 to 8 weeks you will start to plateau.

Your muscles need to be challenged or "shocked" in order to stimulate them.

On the other hand, you also want your muscles to adapt and improve to the increasing weight.

By that I mean you want to give your muscles a chance to get stronger and you want to be able to increase the weights on the same exercise and see what the most weight is that you can actually lift on that same exercise.

For that reason you don't want to change your routine every time either.

"So what's the bottom line then? How often should I change my routine?"

A good rule of thumb to follow is to keep your routine relatively the same for about 6 to 8 weeks, then make some changes.

"What exactly do you mean by change the routine?"

The best way to change your routine is to do totally different exercises. Let's say for example that for your leg muscles you've been doing leg presses, lunges and leg extensions. For a complete change you can now do squats, leg curls, and abduction (for the outer thigh).

Other changes include;

• changing from using a free weight to a machine for a particular exercise.
• doing 4 or 5 sets instead of 3.
• switching the order of your exercises. Instead of training your chest, back, biceps, shoulders, legs and triceps, you can do just the reverse. Triceps, legs, shoulders, etc.

The possibilities are endless. The nice thing is that there is no "wrong" way.

Which brings up a good point. There is no wrong routine, but your form and/or technique can be wrong.

Always remember to use a slow, controlled motion. Don't use momentum or "jerk" the weights around.

It should take you approximately 2 to 3 seconds to lift or push the weight (which is called the positive) and 3 to 4 seconds to lower or let down the weight (which is called the negative).

That's right, it should take you a little longer to lower the weight than it takes to raise it.

Most people do the opposite and that's why you see a lot of people using momentum and jerking the weights around. You're not using your muscles when you do it like this.

And that's really it! As you can see, it's not all that difficult. What it does take is a COMMITTMENT. If you can make a COMMITMENT and be consistent with your strength training program, I GUARANTEE you that you will be successful and notice considerable changes in they way you look and feel.

With that said, just take a moment now and look over the main areas of a successful strength-training program:

• The optimal strength training routine should be performed 2 to 3 days/wk.
• you should do 2 to 3 sets for each exercise.
• use a weight that will fatigue or challenge you to do between 8 and 12 reps.
• change your routine approximately every 6 to 8 weeks to prevent plateaus.
• always use proper form; slow, controlled movements. No jerking the weight or using momentum.
• and most important, make sure to visit your doctor and get a physical so you know you have no medical conditions that would prevent you from participating in a strength training routine.

There you have it, a nice little introduction to the world of strength training. Something that I hope will help you get started.

So give strength training a try, you have nothing to lose (except for maybe a few pounds of fat!!!).

If you're a woman and you'd like to learn how to lose weight by exercising and eating healthy, please go to: http://www.booklocker.com/books/1370.html

This is a great book that will have you looking and feeling better than you ever have.

About The Author

Kevin is the owner/operator of A & B Fitness, which is an in-home personal training company located in Northern New Jersey. He has a degree in Exercise Physiology and is certified by the American College of Sports Medicine as a Health/Fitness Instructor. Kevin is also am Advanced Level Personal trainer by IDEA. kvallu@optonline.net

Article Source: http://EzineArticles.com/?expert=Kevin_Valluzzi

Fitness - Stretching for Weight Training: Hamstrings

Weight Lifting Exercises : Weight Lifting Exercises: Barbell Reverse Curls

Is Weight Lifting Without a Workout Partner the Secret to Building Muscle Mass

Bodybuilding is a pursuit that demands substantial weight lifting discipline and dedication, and many feel that having a partner with similar goals can improve mental focus and enhance the effectiveness of each weight lifting workout. This theory is true for many, but there are also some who actually find that solo weight lifting workouts provide an environment for enhanced dedication and consistency when compared with relying upon a weight lifting workout partner. Surprisingly to many, there are those who feel that weight lifting partners actually hinder long term results, and are able to achieve far superior fat loss or muscle building progress alone, without the benefit of a weight lifting partner.

Despite certain weight lifters experiencing a desire to train with the help of a friend, locating an individual who has a comparable daily schedule and who adopts a desire to attend on the agreed upon day and time each week can prove difficult. Even when finding a potential candidate, we all seem to experience agenda conflicts regardless of how well intentioned we may be, and two seemingly compatible weight lifters are likely to find themselves at odds. Also, many weight lifters have their own individual weight lifting time preference, with some feeling more energized in the morning hours, prior to starting their work day, and others feeling far more motivated for an intense weight lifting session during afternoon or evening hours. This difference in preference naturally makes finding another weight lifter with an identical frame of mind cumbersome.

In addition to the potential for scheduling conflicts, similar goals are required, meaning that a weight lifter who wishes to produce substantial muscle growth cannot comfortably weight train with one who seeks fat loss and tone, as the two will often perform different routines. Although both could train at the same time, because their workouts may be significantly different, motivating one another without wasting substantial time switching between various weights becomes difficult, and soon, the two will find that they experience far greater focus and intensity when training alone.

Even if both weight lifters have the exact same muscle building and fat loss goals, the amount of weight used in each exercise will likely differ, sometimes dramatically, and the two bodybuilding partners will feel as if they are swapping free weights on the bars more often than they are actually training for muscle growth, leading to excessive workout length. Weight lifting workout sessions can become mentally grueling when distractions begin to monopolize gym time, and making dramatic workout weight changes each set due to differing strength levels is a quick way for any weight lifter to become disgruntled with the time spent on each weight lifting session.

Another roadblock towards finding the ideal weight lifting partner is workout pacing, as some wish to quickly complete a weight lifting workout session seemingly at the speed of light, while others feel far more comfortable with longer rest periods. This will create a substantial pacing conflict, and considering that disciplined weight training is sufficiently difficult to endure when all environmental variables are perfect, just imagine when a weight lifting partner decides that he or she wishes to execute a workout at a speed which you find offensive! In such a scenario, the weight lifting workout will become unnecessarily stressful, and the two partners will try to find a way to relinquish the obligation to train together in order to preserve sanity.

Lastly, regardless of how committed two workout partners may be towards achieving muscle building or body fat reduction, the chances are extremely high that idle chatter will infiltrate weight training sets, extending rest time, and the workout itself, far beyond what is necessary. Amazingly, two weight lifting partners can discuss a topic between sets and allow a time period that seemingly feels insignificant to reach several minutes, and the lengthy weight lifting workouts that result are known for draining all motivation and desire to train.

I personally am one who has always performed my weight lifting workout sessions alone, and have found this to be the most potent method, but during the rare times I have trained together with either one partner or a group, I cannot recall any weight lifter ever asking to train with me for a second time, and those particular workout sessions with partners were, for me, significantly less intense than my normal weight lifting workout sessions, when I am training alone, without any obstacles, at my own pace, with music I enjoy, and without unnecessary discussions that extend workout length beyond mentally sustainable levels.

Francesco Castano authors MuscleNOW.com, a diet and weight training program teaching the exact techniques for muscle gain without supplements or drugs. He also owns FatVanish.com, teaching exactly how to burn fat without supplements.

Article Source: http://EzineArticles.com/?expert=Francesco_A._Castano

Benefits of Weight Lifting

Some of us simply underestimate the importance of weight lifting. Especially women underestimate the benefits of weight lifting. Here just several benefits:

-Weight lifting decreases your blood pressure thus making the risk of heart diseases lower.

-Weight lifting develop toned muscles in women.

-Weight lifting gives you more energy.

-Weight lifting raises your metabolism.

-Weight lifting reducing the risk of developing colon cancer.

-Weight lifting improves posture.

-Weight lifting elevates mood.

-Weight lifting improves coordination.

These are few benefits of weight lifting. All the benefits of weight lifting simply could not be mentioned on one page. But believe me weight lifting is the key to a healthier life and weight loss. Weight lifting and exercises can be considered the basics of a man's health life. Most of people who doing exercises and lifting weights are slim and have no excess body fat.

When people just hear the words "Weight Lifting" they are scared with the fact they should lift 20 kilos weights. But this is not so scary. Weights should be chose according to your gender, body mass and age. Women of all ages may lift 2-3 kilos weights. Young men can lift 5-8 kilos weights. Aged men should be careful and choose 2-5 kilos weights. This will be enough for you to start being a healthy person.

Good Luck!

Artem S. is a webmaster of Weight Loss Pills, a site dedicated to weight loss information.

Article Source: http://EzineArticles.com/?expert=Artem_Skorik

Selecting A Fat Loss Weight Lifting Routine

Regardless of what diet you use, if you want to maximize your fat loss and more importantly, if you want to keep your new shape instead of rebounding and gaining all of the fat back (and possibly more), you need a good fat loss weight lifting routine. When combined with proper diet and cardio-vascular (aerobic) exercise, weight lifting can result in dramatic and long term changes. There is a lot of research and conflicting information about weight lifting. How can you decide which program is right for you?

Many people start lifting weights because they have been told that muscle burns more calories than fat. While this is true, current research shows that the difference is not as great as once thought. If you are trying to lose weight quickly, a weight lifting routine won’t make a lot of difference.

If you are looking at an overall lifestyle change, weight lifting can make a huge difference. Either way, to sustain your body-fat percentage, weight lifting will help. Much of the benefit of weight lifting for fat loss comes from the increase in lean muscle. Since muscle burns fat even when you aren’t doing anything, you benefit 24 hours a day. It’s estimated that you can lose an extra pound of fat every 7 to 10 days by gaining just 10 pounds of muscle.

A common belief is that you should lift heavier weights to gain mass and lighter weights to slim down. This is no longer a popular belief with researchers. Lifting lighter weights does not lead to significant muscle gain and is generally not intense enough to qualify as an aerobic exercise, so there is little reason to perform light weight/high rep routines.

For maximum benefits you should select a routine that requires you to perform with weights heavy enough to allow only 8-12 repetitions. Many women avoid lifting heavy weights because they are worried about becoming to bulky. For the vast majority of women this isn’t a problem. Most women don’t have enough testosterone (required for muscle growth) to result in huge muscle gains.

Your program should target all the major muscle groups. A lot of people dislike working the lower body because the exercises often seem un-natural and more difficult. This is mainly because most people don’t use their legs for much more than walking and the occasional light lifting. Many people also experience extra soreness the day after a lower body workout. This is also because the muscles are being used in new ways (not because of lactic acid as commonly believed.) Your muscles will eventually become accustomed to the new exercises and become less sore.

Your fat loss weight lifting routine should include lower body workouts. Don’t skip them. There are a lot of large muscles in the legs and as they grow, they too will burn calories.

Probably the most important thing you can ask yourself about any fat loss weight lifting routine is “Can I stick with it?” If you are going to stop lifting in a week, a month, or even a year, you won’t enjoy the lifetime benefits. Remember, weight lifting isn’t a quick fix when you’re looking to drop a few extra pounds before a big event. Weight lifting is a long-term lifestyle change. If it isn’t enjoyable, you won’t stick with it.

When combined with diet and aerobic exercise, a fat loss weight lifting program can help you develop the body you want. More importantly, it can improve your overall health and fitness for the rest of your life.

Jason Conley struggled with weight loss on and off for years. While in the military (Air Force, 15-years) he often needed to drop a few pounds before a PT test and weigh-in. He started [http://fat-loss-eating.com] to help others who would like to lose weight. Get information on fat loss using methods you have never tried before.

Article Source: http://EzineArticles.com/?expert=Jason_Conley

Strength Training and Weight Training Exercises for Fitness

Female Weight training part 1

Best Weight Lifting Routines

The best weight lifting routine is one that is designed for your specific body type. Most people simply choose any routine or set of exercises they like and follow that plan. Many of these people fail to put on weight or build muscle but they don't know why. It is probably because they aren't following a training program that is designed for their body type that will allow them the most muscle growth.

Hardgainers need to be careful when selecting a workout routine. Since their muscles take longer to recover than everyone else's do, they need a program that takes this into account. Believe it or not, working out less is the answer for most of these hardgainers. When they copy a routine they found in a muscle magazine, this will only force their muscles to overtrain and weaken.

The best routine for a hardgainer is one that allows ample time to rest as well as forces enough lifting to force muscle growth. Spending three to four hours in they gym each week is plenty of lifting. Each workout session should last no longer than an hour. This is the best way for a hardgainer to gain weight and build muscle mass.

Another place to avoid advice is from your friends who are very strong. They probably have a different body type and the exercises that work for them will probably not work for you. They will overtrain your muscles and force you to work out with tired muscles. This only weakens them and makes the body more susceptible to injury and illness.

The best routine for a hardgainer to follow is Vince Delmonte's No Nonsense Muscle Building. It was designed by a hardgainer and has helped me, a hardgainer, add 28 pounds of muscle in just 8 months. I never knew I was working out too much and this system has helped me by telling me when to lift, what to lift and how many times to lift it. It has been my savior and can be for any hardgainer. Check out No Nonsense Muscle Building

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Weight Lifting Exercises for Beginners : Seated Row Weight Lifting Exercise for Beginners

Free Weight Lifting Programs - Where to Get Free Weight Lifting Programs That Work

Many people are out there in search of free weight lifting programs. Almost all kinds of people, especially people in adolescence and youth, will have great ambition to have an appealing physique. With reduced fat and strong muscles, you want to stand out among your friends and also to attract your partners. All the enthusiasm can easily get dampened if they have to pay hefty amounts to undergo weight lifting programs or join the local gym. But luckily this is not the case. There are many free weight lifting programs, which will perfectly help you to achieve the dream goals of hard and strong muscles.

What are the sources of getting free weight lifting programs? In fact there are many. I would like to discuss some of them here.

• Published books on free lifting programs are great options. If you can get hold of a book, which has got many good reviews, you can surely depend on it. While doing the weight lifting exercises, you should monitor your progress to see that you are doing it perfectly right. Check your local library.

• Second option is to take the help of some experts in this field. They can give you excellent tips about free lifting programs. You can get knowledgeable with the experiences the experts have in the weight lifting. You should find out a perfect 'Guru' for this. Try asking the local sports coach, maybe the gym teacher? Even someone in the family might know someone who trains hard.

• Third option, which is widely in use, is Internet online treasure search. Internet is a real treasure and knowledge bank of free weight lifting programs. It is so simple. You can get hosts of free weight lifting programs with few mouse clicks. There are many websites offering you great tips on free weight lifting programs. You can read many testimonies who has benefited by these programs as well from the sites. Some sites offer you video clippings to show you how to practice the weight lifting programs as well.

If you set your goal of muscle mass improvement, you need to work it out with dedication and patience. You will succeed in getting great appearance.

Do you need answers to any of the following questions?

What's the best training program?
What do I eat, and when?
What exercises should I do for my body type?
How long will it be until I will see results?

Get answers to these questions and more when you check out these FREE tips on how to achieve fast muscle gain and the techniques I use to help me build muscle mass fast

These are proven effective and 100% guaranteed to pack on stacks of muscle to your body fast.

See you there...

Sincerely,

Dave Vower

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Weight Lifting Exercises for Beginners : Inner Thigh Weight Lifting Exercise for Beginners

Weight lifting-how many sets should you do for each group of muscles?

It is important that during one week you exercise every muscle at least once. Muscle groups take at least two days to recover, so this amount of time at least should be left before attempting to exercise the same muscle group again.

An appropriate diet is needed to compliment weight lifting to see results- aim to eat six small meals as opposed to three larger ones that contain a small amount of protein in each. Eating patterns like this, combined with intense training promote the growth of stronger muscles. Protein is found in many foods including meats, fish, nuts, eggs, grain, cheese, milk etc.

For each group of muscles a set of three different exercises is a good idea. For example you could do legs: leg press, leg curl, leg extension. For chest: chest press, pectoral press, incline flies. Then for each set of exercises if you do 3 sets of 15 repetitions with a 30 second rest in between. Aim to maintain the same weight throughout.

A good way to split the exercise would be into: legs and abs; back and shoulders; chest and arms. Do each group of 2 on a separate day. Do not forget your cardio as well. Some prefer to do it on a separate day; other people will combine it during their weights workout. There isn’t a right or wrong way-it’s whatever suits your workout habits better.

And at the end of a workout recovery drinks that contain protein are very good. They feed muscles very quickly and help rebuilding them. Taken after every workout, this ultimately helps in the repair and growing stronger of muscles.

Weight Lifting Routine For Beginners - 7 Simple Tips to Kick-Start Your Weight Lifting Workouts

Walking into the gym with a customized weight lifting routine designed to achieve your weight training goals Is the easiest, most efficient way to build a lean, strong body.

The key to a successful weight lifting routine is to train hard, eat right, plan ahead, measure your success and record your achievements. It is imperative that you plan ahead by first defining your individual fitness goals then build a personalized weight lifting program based on those goals. Also, you need to keep track of your vital statistics and daily weight training workout details in a journal to help you stay focused and motivated.

Designing a weight lifting routine for yourself can be difficult especially if you don't know where to start.

Here are 7 Simple Tips to help you:

1. Identify exactly what your ultimate weight lifting goals are. Do you want to build pounds of lean, shredded muscle? Or do you just want to tone up a bit? You must have a clear vision of what you want to achieve in order to design a weight training routine that works best for you.

2. Get a journal so that you can keep track of your success. A fitness journal is important so that you can plan your daily lifting routines and track your progress. It is vital that you know exactly which exercises you will be performing each day and to keep track of how much weight you lifted for each movement. This way you can continuously build upon previous weeks achievements.

3. Before you step into the gym, take your measurements and record them in your journal. Measure your chest, waist, hips, biceps, and thighs before your begin lifting weights. This will give you a good starting point to look back on. Take another measurement after a month of weight training; now see how far you've come! Keep tabs on your progress, it will build your self confidence and drive you toward your goal.

4. Design your weight lifting routine based upon your goals. My trainer, who happens to be a Natural Bodybuilding Champion, recommends that beginners should start with a foundation building weight lifting routine. So, start by doing 3 sets of 6 to 8 repetitions of each of these multi- joint weight lifting exercises:

· Squats
· Dead Lifts
· Bench Press
· Close Grip Bench Press
· Overhead Press
· Dips
· Pull Ups

5. Always strive to use perfect form when executing your weight lifting routines. Body position and form is much more important than how much weight you are lifting. Focus and concentrate on each and every repetition, squeeze the muscle and count to 2 at the top of each movement before releasing the weight back down.

6. Walk into the gym with confidence; know that your weight training routine is fast and effective. Wear comfortable clothes, bring your journal and plenty of water. Don't worry about what others around you are doing, just put on your favorite music and get the job done.

7. Feed your newly built muscles within one hour of your workout. You just tore the fibers in your muscles and they need nutrients to repair themselves in order to grow. Fortify them quickly with a fast absorbing whey protein shake directly after each weight training workout. It is imperative that you fortify your muscles with the precise amount of protein at regular intervals throughout the day, not just after your workouts.

Starting a new weight training endeavor can be a very daunting task for beginners. There seem to be so many questions that come up once you get going, like; How much weight should I start with? When should I increase the amount of weight I'm lifting? Or, should my arms feel like rubber after I'm done with that exercise? To help alleviate some of your confusion, it's a good idea to find a training buddy at the gym who has some weight lifting experience or pick up a good bodybuilding book that explains how to perform each weight lifting movement correctly.

Congratulations on taking the first step toward building a leaner, stronger you! It may seem confusing at first, but if you utilize these tips, you should be able to feel more confident and secure about your new weight lifting routine.

Need more help getting started? I know I did, that is why I enlisted the help of Michael Ferencsik, the 2008 Forever Natural Bodybuilding Champion, to show me how to build muscle. Watch his Free 30 Minute Training Video as he demonstrates how to perform this Multi Joint Weight Lifting Routine for you. When you're done, don't forget to click over to his YouTube Channel where he'll show you tons more weight lifting tactics to help you get started training like a champion.

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Weight Lifting Exercises for Beginners : Roman Ab Crunch Workout & Exercise for Beginners

Weight Lifting Exercises for Beginners : Leg Press Workout Weight Lifting Exercise for Beginners

Weight Lifting Exercises for Beginners : Learn the Dumbbell Shoulder Press Weight Lifting Exercise

Burn Belly Fat With Weight Lifting and Interval Training 3 Days a Week

People always look for the perfect workout that will allow them to burn fat in the least amount of time. Many people just assume that the best workout is a long cardio session. Not only is this completely wrong, it is also completely boring. Weight lifting is also another training method that people over look. They are so caught up with losing weight that they think that gaining muscle will make them gain weight. While this may be true, they fail to realize that muscle makes your body look slimmer. So what do you prefer in your body? Fat that makes you look fat or muscle that makes you look slimmer.

Weight Lifting

This training method is considered to be one of the best ways to burn fat even if you are not doing any kind of physical activity. The beauty about muscle is that it burns fat on autopilot when your body is resting. So you can be sitting down yet still burning hundreds of calories at the same time. People who do not weight train do not have the advantage of burning muscle while at rest. As you progress with your workout and begin to burn more fat you will also begin to develop an attractive physique. Muscle gives your body shape and definition. Without muscle your body would appear very unhealthy even if you did lose a lot of weight.

Interval Training

Interval training is basically a type of cardio workout that allows you to burn calories for a long time even after you complete your session. An interval is a burst of sudden energy followed by a long period of rest. For example, run for 30 seconds and follow with a 1 minute slow jog. This is one complete interval. An interval session only requires you to do 6 intervals. Keep in mind that you would need to start off with a warm up and finish with a cool down. A session like this will never take longer than 20 minutes.

As you can see, weight lifting needs to be a part of your workouts in order for your body to develop an attractive physique. Interval training must also be done in order to burn off as much fat as possible. Do these workouts 3 times a week for maximum fat burning results.

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Weight Loss with Weight Lifting Exercises

Weight loss is slow and steady with weight lifting exercises. You can lose weight with weight lifting exercises combined with Proactol weight loss pills. However, a pragmatic and consistent application of Proactol weight loss device and weight lifting exercises is required for long lasting weight loss results. Most people will practice cardiovascular activities and forget about weight lifting exercises when it comes to weight loss. Many trainers say that aerobic exercises burn off fat and weightlifting is only used to build muscle bulk. This statement is not entirely correct because the more muscle mass one acquires through weight lifting exercises, the more he|she will burn calories ...even at rest. We see a growing trend from cardiovascular training towards weight and strength training.

According to a study by the Fitness Products Council and Sporting Goods Manufacturers, the number of people lifting free weights has increased 76 percent in the past decade. Right now, weight lifting is among the most popular sports in North America. This change is for the best because cardiovascular activity combined with weight training will result in much more effective weight loss. Cardiovascular exercises will raise muscle metabolism during the activity and for a short time after the exercise session.

Weight lifting exercises, on the other hand, will raise your muscle metabolism during the exercise session, and for a long time after the exercise session. Some high intensity trainers have even seen their metabolism rise for several days following their training session. Performing adequate weight lifting exercises should limit your repetitions anywhere from 1 to 20 (more or less). Such resistance on muscles will make their tissue leaner and stronger. The muscle development will take place during the rest period following the resistance training. Therefore sufficient rest periods are essential after weight lifting exercises.

Whether your goal is to tone or build muscles or lose weight, it is important to know what happens during the muscle training process. When lifting weights, muscle tissues are torn apart (at the microscopic level) from the stress, and it's in the recuperation period that your muscles become stronger and therefore able to support the extra stress. Usually the recuperation period required is 24 to 48 hours after each weight lifting activity.

During the recuperation period, the muscle metabolism is still burning energy, and that's when it's time to perform cardiovascular activities. Carrying out high repetitions of the same movement will tire the body on a different basis. Combining low repetition exercises (weight lifting) with high repetition cardiovascular exercise will stress muscles in a complementary way to increase the total weight losing effect.

Anybody who debates the fact that weight lifting exercises don't help people lose weight and fat should lift weights for one hour and see their heart rate go through the roof. Simply look at athletes who specialize in short, intense bursts of energy and you still see that they are very low in body fat. Combine Proactol weight loss product with weight lifting exercises and you get the best of two worlds-you lose weight easily and you tone and build your muscles.

The point is to combine a weight lifting routine with a good cardiovascular workout to increase muscle metabolism and total fat burning ratio. Proactol further assists after you have achieved your ideal weight to help maintain that weight by burning 28% of your dietary fat intake [this has been clinically proven]. This property of Proactol as well as acting as appetite suppressant, helps you maintain your ideal weight.

An important factor to consider when trying to lose weight is that lots of muscle mass can be lost as a result. As muscle mass will keep your metabolism high, try to avoid quick weight loss through miracle diets or starvation. This weight loss will be regained just as quickly. Instead, opt for a gradual fat loss routine by combining weight training and cardiovascular activities, and allow muscle mass to build up and increase your metabolism. Results may take a little longer , but they will last for a longer period of time.

Proactol clinically proven fat binder helps you lose weight without unpleasant side effects. Proactol weight loss pills contain hoodia gordonii cactus plant extract noted for its appetite suppressing qualities. Therefore, proactol weight loss pill is an appetite suppressant. Proactol helps you lose weight and maintain your ideal weight by binding up to 28% of your dietary fat intake. Learn more about Proactol and how proactol helps you lose weight.

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Best Chest Workout Weight Training Exercises