Warum werden die Gewinne nicht tun-Bodybuilding-Training haben

Es gibt mehrere Gründe Bodybuilding Training , warum nicht liefern Ergebnisse können und, dass Sie suchen. Wenn dies der Fall ist ist das erste, was in der Regel auf Ihre Ernährung zu analysieren, stellen Sie sicher, dass die Person in den Feed selbst richtig. Sie könnte die beste Workout-Programm in der Welt, aber ohne die Rohstoffe, die für das Wachstum der (Eiweiß, Kohlenhydrate und Fette) notwendig ist nicht der Weg, dass man sogar ein Gramm für Muskel.

Wann bin ich mit dem nächsten Teil der Ernährung Analyse, die wir übernehmen die Planung des Trainings selbst bereit. Wie oft habe ich Bodybuilder, die nicht ihre Trainingsprogramme in Jahren verändert haben! Unter der Annahme, dass die Ernährung Komponente die Reihenfolge ist in die Ursachen, die ein Mangel an Gewinne in Ihrem Training ist wurde der Körper bereits für eine verwendet, die Sie tun. Ich habe diesen Punkt erneut betont. Workout-Programm, und die Notwendigkeit der Periodisierung ist von größter Bedeutung. Fitness-Programm (A) ist nur so gut wie es verwendet, um den Körper benötigte Zeit. Danach ist es Zeit, etwas Neues zu nehmen.

Ich empfehle Sie sehen einen großen Artikel, der in diesem Thema, geschrieben von einer guten Freunde werden und Branchenexperten, Will Brink ist warum Your Body Workouts saugen. Sie können sehen, wie tendenziell eher stumpf werden; etwas, ihn zu lieben. Containerhäfen, sehen das Oberteil des Gegenstands des Sachverständigen hat zu sagen, warum können nicht machen Gewinne aus Ihrem Training.

Wir ermutigen Kommentare und lassen Sie mich Ihre Meinung.

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Weight Lifting - Sets & Reps For Beginners

Ok beginners, I know the vast amount of information relating to fitness can be overwhelming. How much is enough?  How much is too much?  No pain no gain? Sets, Reps, volume?  There is a lot of confusing and contrasting jargon that often scare people away from even attempting to work out at all!

It seems to me that more you educate yourself, the clearer the big picture becomes.  If your goal is simply to stay healthy and to maintain a sense of well being, then doing a little bit everyday can work wonders.  If your goal is to become a top-level athlete, then your needs will require much more work and thought. 

To get you started, I'll define a couple terms that are necessary to know should you decide to start any kind of resistance workout.  The term "Reps" is just an abbreviation for the word "Repetitions".  Repetitions refer to each complete movement of the exercise.  For example, if your exercise is the push up, then down and up is equal to one repetition. 

The term "Set" refers to the total number of repetitions performed before exhaustion or completion.  If you can only do 10 push-ups before you become exhausted, then there would be 10 repetitions in that set. 

Note that it is not necessary to perform every exercise to exhaustion to attain results.  The "no pain, no gain" theory can be very misleading.  Your workouts should be somewhat challenging for you, but should not be "painful".  "No Burn, no Gain" would be a more accurate statement but it doesn't have that nice ring to it.

For beginners, the word to remember is "progression".  Muscles and tendons need time to adapt to exercise and weight lifting.  Start with a low number of reps/sets and gradually increase the amount and intensity of your exercises.

A great training approach for beginners is the circuit workout.  A circuit workout refers to performing a group of different exercises in succession with little rest time in between exercises.  Each different "set" should be multi joint exercise targeting a different area of the body to ensure a full body type of workout. 

The weight used in circuit session should be light so you will be able to avoid complete fatigue and complete the workout.  The main idea is to establish your foundation in fitness by targeting as many muscle groups as possible.  When the time comes to increase your training volume (total amount of reps/sets/intensity), your muscles will be better prepared for intensity and more resistant to injury.

Here is a sample workout that would be beneficial and safe for beginners:

Squats-  12-15 reps / 2 sets
Bench press- 12-15 reps/ 2 sets  (this will just be the 45 lb. barbell for some beginners)
Lunges- 12-15 reps (each leg)/ 2 sets
Lat pull downs- 12-15 reps/ 2 sets

**Complete all four exercises in succession two times.  Remember to use light weight!

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Weight Lifting Exercises For Gaining Massive Shoulders - Shoulder Exercises That Build Mass Fast

The shoulder muscles have been known for centuries as being the icon of strength; from ancient Greek wrestlers to bodybuilders today. The shoulders are where you get noticed.

There is a common theme amongst bodybuilders today and in Western society that the chest is developed much more than the shoulders. I personally don't think that's a great look. I mean, who want to have big boobs if you're a man anyway!

I know, muscle is muscle, and strength is strength. If you're not concerned with a great Greek god like physique, then stop reading now. I'm interested in a proportioned body, not just a massive strong one.

Anyway, I digress.

Shoulder exercises should be used to develop your upper body strength the majority of the time.

Bench is good, because it targets the shoulders and chest at the same time, but again, it's primarily a chest exercise and you'll develop way too much chest muscle if this is all you do to workout your shoulders.

Try the Military Press instead. Sometimes called the behind the neck press. It's the best comprehensive shoulder muscle exercise you will find and if you're looking for size, and strength you've got it all right here.

It's similar to any other pressing exercise. You can use either dumbbells or a bar. Even the smith machine, but as stated in previous articles, you do not get the whole range of movement available and therefore do not develop the supporting muscles as easily. This can lead to injury so grab the free weights.

How it works:

1. Take a seat on your favorite bench

2. Position the dumbbells to each side of your shoulders with your elbows below your wrists. (If you're using a bar, place bar behind your back and rest on the nape of your neck)

3. Push that weight above your head until you reach a full arm extension, but do not lock your elbows

4. Lower the weight slowly, and repeat

It's easy to perform this exercise, and you can build up to some massive weight and shoulder strength.

I've personally found that using the shoulder press, lat pull downs (or chins), and bench press will be a great all round upper body workout wherever you are.

It's simple, they are all comprehensive exercises that target major muscle groups, and they all pack on stacks of strength and muscle.

Here are some extra tips:

Try doing the shoulder press standing up to get a whole body stability workout. Even start by lifting the weight from the floor in a clean and jerk motion, to the shoulders in a lateral raise motion, then shoulder press a few times before lowering the weight. It's intense, and will stimulate your body to grow VERY quickly.

Vary the focus. Try cycling about an 8 week turnover focusing on Shoulder press, then Bench, then Chins.

i.e. Workout Shoulder Press FIRST during the first 8 week cycle, then complete the rest of your workout. Next cycle, workout the Bench FIRST... etc.

You'll find that by the time you get back to shoulder press, you've packed on massive muscle all over your upper body, and you've improved your overall strength for each exercise.

As always: If you're not getting better, you're getting worse. So get back to work!

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?

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Weight Lifting - Increase Body Mass and Improve Self-Esteem

Are you really interested to increase your body mass and also improve self-esteem? Then the only one way for you is bodybuilding. Now there are several ways to build your body and among them one is weight lifting. But there is nothing to get afraid. It's true that weight lifting is an arduous task and can be done any. To be precise anyone can select weight lifting to develop his own body. People who lift weights aspire for losing weight and gaining muscles. Besides it improves endurance, nerve-to-muscle coordination.

What is more during weight lifting the calories in the body are burnt off. This plays a formidable role in toning and strengthening the doer's muscles. If you are the interested person, you can certainly do it. But before entering the gym try to have a proper mindset. The task is strenuous yet you can develop by means of it. For this there is the need of a dedication and you can't leave in the midway. If you leave, there can be dangerous effects. Hence be aware from the very beginning. Do you know that weight lifting is used as a treatment for stress and anxiety? If you do not, learn it from now. It has also been found that people who are engaged in regular exercises like weight lifting have more energies and self-esteem. For this reason the importance of weight lifting is increasing day by day.

As already said, there should be the maintenance of a proper discipline and limited workouts. The workouts should be done on a daily basis and strict discipline has to be maintained. If anyone makes any laxity, there may be the emergence of several unwanted effects. Some of these laxities include inappropriate weight training along with exceeding your limits and failure in warm up. Any of these may cause lower back pain that may result into serious back injuries.

But there shall be no harm in any form of proper training. For this, try to consult with any professional or trainer. Take the necessary advices and the best will be to exercise under him. For the overall development there is also the need of adequate resting periods. To the consideration of health experts the physical structure needs respite so that normal cell development can take place. The successful performances of all these results into more energy developed metabolism, improvement of posture and also coordination.

All of these indicate that for a healthier life along with weight loss weight lifting is the best process. The experiences of many people convey the message that weight lifting can certainly be considered as the basis of man's healthy life. Besides there are also examples that portray weight lifting can alter the direction of life. It also makes a weak person stalwart enough to challenge contemporary world.

But even after all these, people seem to be scared of weight lifting. None has to go for heavy weights. It can be chosen on the basis of competence, body mass and age. If done properly, you will certainly experience the improved confidence very soon.

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What Women Must Consider Before Weight Lifting Exercise

Many women begin to understand the benefits of weight lifting for weight loss program and for toning muscle. Take the weight lifting or muscle exercise min. 3 times a week, and you will see the result after 1-3 months ! But for making your weight lifting exercise effective and healthy, there are 2 things you need to consider :

Your Ovulation Period

Unlike men, women must lower their weight lifting exercise intensity at least once a month.

Why ? Your ovulation period is the reason.

Have you ever suddenly felt exhausted in the middle your exercise, although you haven't completed all your exercises ? That might happen on the days when you had your period!

A research done by a university found that your muscle power decreases around 10 - 14 days before your ovulation period. The decrease caused by your hormone fluctuation. When you do exercise, especially weight lifting exercise, your power will decrease up to 50%.

The solution?

- Use lighter weight.

- Drink more, to increase your hormone metabolism.

- Try to have enjoyable exercise, such as treadmill with your i-pod on your ears playing your favorite music, or your favorite low impact aerobics. These exercises will keep your body fresh and fit during your period.

Make Sure Exercise Equipment You Are Going To Use Is Hygienic!

Are you familiar to have exercise at the gym? It's not a wrong choice. Going to the gym for exercise can give us more chance to get out from our routines, to make friends, and (may be) to meet new business relation ! Gym has become our new lifestyle.

However, you might never realize that sharing the equipment and machine at the gym, such as dumbbells, exercise mat, gym balls, treadmills with so many members can be a media of germ spreading ! The book of 'The Secret Life of Germ' has indicated that germ could survive for 24 hours on exercise equipments at the gym that is shared among many people.

What is the safest way to have weight lifting and other exercise at the gym?

There are several alternatives that make sure the hygienic of your exercise at the gym:

- Exercise/yoga mat : bring your own mat.

- Treadmills or any other machines: wipe clean the treadmill handle or any parts of other machines that could be in contact with your body during exercise, before using it.

- Gym ball : do not touch your face, eyes or mouth after using the gym ball.

- Weight lifting/sit up bench : Bring your own towel, and cover the bench before lying down on it.

- Take a shower right after exercise, or if your gym does not provide shower facility, at least wash your hands and face with soap right away.

By ensuring the hygienic of your exercise, you can keep your health as well as your toned body by exercising at your gym.

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Weight Lifting Exercises and Weight Training Routines

Lifting the appropriate weight is one of the most essential things you should do when weight lifting. You should make sure that the weight you lift is comfortable when you do it at least twelve to fifteen times. Doing a basic set of twelve to fifteen repetitions at the correct weight amount will help you quickly build up your strength. The surefire way to hurt yourself is by trying to lift the wrong amount of weight.

Secondly, you should engage in warm-ups. People tend to overlook warm-ups because they do not realize that it is important before any sporting or aerobic activity. Before attempting to lift weights you should take a few minutes to stretch and perform some aerobic activities. Stretching helps to increase flexibility and reduces the risk of injuries. Additionally, you should choose weight lifting techniques that will work all the major muscle groups such as the legs, arms, shoulders, chests and abdomen.

It is also important that weight lifters maintain a proper form while lifting weights. For example, during weight lifting your back should not be rounded. When performing upper chest workouts your incline should not be very steep, your body should be at a thirty degree angle. Your movements during lifting should be slow, smooth and continuous as oppose to fast and uneven movements. Fast and uneven movements during lifting can place unnecessary strain on your muscles and cause unwanted injuries.

It is normal to feel a dull ache after weight lifting, but you should not experience any other forms of pain. If you experience any pain, perhaps it is because you are overworking your muscles, or not maintaining a proper form. Whatever the case, you should discontinue lifting and return to it a few days later and then try decreasing the amount of weights you are using.

Do not overwhelm your muscles by working the same muscles every day. If you intend to lift weights everyday you should balance your workouts whereby, the different muscle groups will be worked out each day or you can work the same muscle groups every other day. Allow your muscles at least twenty four to forty eight hours rest and recovery time, in this way you reduce muscle fatigue.

Regular breathing is very important during weight lifting. Holding in your breath during lifting can result in your blood pressure increasing to levels that can be harmful to you and your body. Breathe out as you are lifting weights and breathe in as you are bringing the weights down.

By adhering to these simple tips on how to lift weights safely, you will reduce the risks of common injuries such as fractures, sprains, joint dislocations and long term injuries such nerve damage, bone stress, muscle overload and rotator cuff damage.

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Weight Lifting For Wrestling

The term "weight lifting" specifically refers to the lifts contested in an Olympic lifting competition- the clean and jerk and the snatch. Although these happen to be two great ways to increase a wrestlers' power, I have observed that the wrestlers that I train struggle to learn the proper technique. I blame this on the fact that I do not have a thorough background with the Olympic lifts and the fact that they are two of the most complicating lifts to learn. However, I have been able to effectively use derivatives of these lifts to increase the power in wrestlers. Below I will detail the top three.

Weight Lifting for Wrestling Exercise 1- Log Clean

The log clean is by far the favorite lift the wrestler's I train like to perform when looking to increase their power. I feel it is just as effective at developing explosive hips as a traditional clean but it's easier to learn.

Muscles Worked: Hamstrings, Glutes, Calves, Low Back, Shoulders

Stabilizers: n/a

Setup: Grab the handles, lift the log off the ground while maintaining a flat back and position it against your hips with your knees slightly bent and your hips driven back.

Execution: Drive your hips forward while simultaneously rolling the log up your chest. As the log reaches the top of your chest drive your elbows up toward the ceiling and stand in an upright position with the log resting on the top of your chest. Lower the log back to your hips and repeat for reps. Never bend at the back in an effort to complete a rep that you're struggling with. This does nothing but put you at risk for serious injury.

Wrestler Usage: The log clean is another great way to develop powerful triple extension. Because the weight you'll be using is going to be considerably heavier than the med ball used for a lot of plyometric exercises, it will help to train you to be explosive against large external resistances (ie it will help you be more explosive when looking to lift/throw an opponent and return an opponent to the mat after they stand up).

Weight Lifting for Wrestling Exercise 2- Single Arm Dumbbell Push Press

This exercise is performed basically the same way as a traditional jerk would be only with a dumbbell. I like using dumbbells to mimic traditional Olympic lifts for a couple reasons. One, they're faster. When you only have a certain amount of time to get a lift in, putting a dumbbell back and grabbing a different one goes a lot quicker than changing plates. Two, I feel they're safer when only using one arm at a time. Having a hand free to redirect a falling weight from overhead, or to help catch a weight when you're bringing it down will greatly decrease your chances of injury.

Muscles Worked: Quads, Hamstrings, Glutes, Calves, Shoulder

Stabilizers: Core, Muscles of Rotator Cuff

Setup: Position a dumbbell on your shoulder as though you were going to perform a single arm dumbbell overhead press.

Execution: Perform a dip with your legs much like you would do before performing a vertical jump. Drive the weight up by attempting to jump off the ground. At the peak of your leg drive when you've reached triple extension begin to transfer the momentum that you've generated from your lower body to the arm you're holding the dumbbell with. Quickly press the weight overhead while you simultaneously squat back down to help catch the weight in a locked out, overhead position. The focus of this exercise should be to move the dumbbell from your shoulder to a locked overhead position as quickly as possible. You should not have to struggle to lock your elbow out; it should be one quick motion from your shoulder to overhead.

Wrestler Usage: The DB push press is another great way to develop coordination and power throughout the body. Using an exercise that requires you to produce maximal power from the lower body and transfer it to the upper body will directly carry over to faster, more powerful leg attacks, snap down go behinds, and stand ups.

Weight Lifting for Wrestling Exercise 3- Single Arm Dumbbell Snatch

The single arm dumbbell snatch, much like the single arm dumbbell jerk, is, for the most part, performed the same way as a traditional snatch would be. The single arm dumbbell snatch is great not only for training explosive hip extension necessary for better sprawls, faster takedowns, and more powerful throws, but also for developing both shoulder and core stability.

Muscles Worked: Quads, Hamstrings, Glutes, Calves, Shoulder, Traps

Stabilizers: Core, Muscles of Rotator Cuff

Setup: Hold a dumbbell in one hand in front of your hips with your knuckle out.

Execution: Perform a dip with your legs much like you would do before performing a vertical jump. Explode off the ground in an effort to perform a max vertical jump while simultaneously ripping the dumbbell up overhead. Finish with the dumbbell locked out over your shoulder. You should not have to press the dumbbell at all at the top; the Dumbbell Snatch should be one fluent, powerful movement.

Wrestler Usage: The applications are very similar to the Dumbbell Push Press. The Single Arm Dumbbell Snatch is great at developing full body stability, especially in the shoulder. This will help keep your shoulders healthy and feeling as good as they can during the season. Additionally, this exercise will improve the speed and effectiveness of your throws, leg attacks, mat returns and stand ups.

To find demonstrational pictures of these exercises sign up for my free newsletter. The sign up form is on the right side of my blog, Wrestler-Power, and the link is below. As a thank you for joining my community, I'll send you 2 free 3-week programs and 2 free Top 10 E-courses..

Dickie White is the co-founder of Shamrock Strength and Conditioning, one of the nation's top systems for training champion wrestlers. Dickie is a 2006 graduate of the Ithaca College Clinical Exercise Science program and holds a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). For more information on how you can improve your performance on the mat through his strength training system please visit his blog and sign up for his free newsletter at http://www.wrestler-power.com

Free Weight Lifting Workout Plan

Actually, the title of this article can be viewed a couple of different ways.

For example, this workout plan is set up for the use of free weights, such as barbells and dumbbells, and it is also a free workout plan dealing with weight lifting. Let's talk about both of these views for a moment.

First, however, this free weight lifting workout plan is intended for those who presently have very little or no experience with weight lifting, weight training, or other forms of progressive resistance training. So if you do already have experience, you won't find anything new here. These are just the basics to get folks started.

Next, let's very briefly discuss this idea of weight lifting, or more accurately, weight training for purposes of health, fitness, and weight loss. People tend to get confused, you know, by all the different terms - bodybuilding, weight lifting, weight training, progressive resistance training, and so on. Well, while you can "lift weights" in any of these, "weight lifting" is generally a particular type of competition and probably NOT what you are interested in at this level.

Maybe later you will be, but for the moment we will stick with basics.

Bodybuilding is also something done mainly by means of "lifting weights" but may also be done with other forms of progressive resistance training, such as with the Bowflex exercise machine. Again, this may become a goal someday, but it too is specialized and still requires some basic "weight training" or "progressive resistance training" to build the basic structure which the bodybuilder molds into competition form.

What we are going to talk about is "weight training" with a workout using free weights as a means of achieving health, fitness, weight loss, enhanced sports performance, or as a basis for future training for and participation in weight lifting or bodybuilding.

Before we get to the actual workout, two last points:

1. Make sure you get your doctor's approval before beginning any new exercise program.

2. Take it easy. The goal is to train your body from the inside out, and this takes time. Two of the most common reasons people fail to stick with any exercise program, whether weight lifting, running, or yoga, is that they try to do too much too fast, and/or they expect too much too soon.

It took your body years to get out of shape or get into whatever shape it is currently in. It cannot be whipped back into shape in a few days or weeks. The changes you are hoping for will come over time as you regularly perform your weight lifting workout plan. The changes will also be mostly invisible at first, so don't be upset if you don't get bulging biceps, or drop a dress size, after only a couple of weeks. In fact, a program such as this may actually sometimes seem to be moving you in the wrong direction at first. If you give it time and stick with it, however, it WILL work.

You may have to adjust starting weights at first, but, a trip to Walmart can get the ladies a pair of dumbbells weighing 1 or 3 lbs each. Men might want to start with 5 to 10 lbs. Don't overestimate your fitness level. If, after a couple of workouts you find that the idea of doing another workout is too tedious, it may be that your weights are too heavy and you may need to drop back a little. Don't worry, you are still improving your body. People have started effective weight training programs lifting 10 ounce cans of Campbell soup. One man I knew was so weak at first that he bought a set of barbells, but could only exercise with the bar itself at first...no weights on it. Later, his picture was appearing in muscle mags.

By the way, I prefer dumbbells because they require a little more action out of supporting muscles and muscle groups that don't get quite the same workout with barbells...and they are easier to store and travel with.

REPETITIONS, SETS, SCHEDULE, AND PROGRESSION

The basic goal is to start performing the following exercises three times a week, with at least one rest day between two exercise days. The most common schedule is Monday, Wednesday, and Friday, but you can do Sunday, Tuesday, Thursday, or Tuesday, Thursday, Saturday if that fits your schedule better. If you miss a day, don't worry about it. If you miss two or more days, just get back onto your schedule as quickly as you can. You might have to drop the weight or repetitions back a little when you get back to your workout. Do NOT workout if sick.

Start your new workout plan with one set of ten reps for each exercise. A rep, or repetition, is each complete exercise movement. A set is a collection of repetitions. One press or curl equals a rep. Ten presses, and then taking a rest comprises one set of ten reps. After completion of each set, rest for approximately one minute before beginning the next set.

After two weeks, add a second set of reps. After two weeks at that level, add a third set of reps. After two weeks at that level, increase each weight by a pound or two and drop the repetitions to eight or even six if eight is too much. Every week or so, raise the repetitions back up until you are at ten repetitions again. If this progression is too fast, maybe you can increase the first set week by week until you are at ten reps and then begin increasing the second set until you get to ten, and so on. Some dumbbells come in fixed weights, and you may be stuck with 5, 10, 15, 20, etc. Some, however, are adjustable, but again, you can usually only adjust upward 5 pounds at a time, although there are some 1 1/4 pound plates which would allow you to increase 2 1/2 pounds at a time. Drop the reps, and if necessary, the sets, until you can begin raising reps and sets back up again.

Everyone is different, so take your time and try to pay attention to what works well for you. If you start getting that sluggish, stale feeling like you are slogging through each workout or that it is becoming something you dread, your body may be trying to tell you that you are trying to progress too rapidly. Back off a level or two, or even take a day off, and then go back to the workout routine. It doesn't hurt to take a day off once in a while, either. Professionals may need to never miss a training day, but your goal is to make this a lifetime behavioral change, and getting fed up with it will not help.

THE EXERCISES

Always warm up before any exercise period.

1. The press: Stand with feet shoulder width apart (vary for comfort), dumbbells at shoulder height, palms facing inward, and alternately raise and lower each dumbbell overhead. Works the triceps (back of arms), deltoids (shoulder), trapezius (neck to shoulder), and upper portions of the chest and back. If you are having to throw the dumbbell up, the weight is too heavy. The motion should be smooth and controlled going up and going down.

2. The curl: Stand with feet shoulder width apart, dumbbells hanging at sides. Alternately curl each dumbbell upward to the shoulder (palm facing your shoulder) and back down. Works the biceps (front of arm) muscle...the one you ask the girls to feel when you flex! Again, if you are having to arch your back or throw the weight upwards, it is too heavy. You need to be able to always control the progress upwards and downwards.

3. Bench press: If you have a bench, great. I still have the one my father built for me when I was 15 years old (47 years ago). If you do not have a bench, you can do a little of this on the floor, or, with lighter weights, using a couple of pillows. However, I do recommend getting some sort of bench to do this on. If you decide to get into weight lifting or bodybuilding, you WILL NEED a good bench designed for this, or go to a gym that has one.

Lie on your back with a dumbbell in each hand and press (raise) the weights straight up and lower them again. Try to let your elbows go down as far as they comfortably can on either side. This works the pectorals, the big muscles of the chest, the triceps, and the front of the deltoids.

NOTE TO THE LADIES: This does NOT increase breast size. However, it DOES increase the size of the muscle pad underneath the breast, helping to raise and support your bosom, making it LOOK like your breast size has increased. Also, regular exercise does away with excess fat around the breast, allowing it to appear to "stand out" more. Improved health and fitness due to exercise will also cause you to straighten up and pull your shoulders back, raising your bustline even more.

4. Rowing motion: One hand at a time. Bend over and rest the hand without the weight against a support, such as a chair seat, or the bench, if you have one. Leg nearest the support arm should be forward, other leg back. Let the weight hang and then, using the back and shoulder muscles, raise the weight smoothly to your chest and lower it just as smoothly. Once you have completed one set with one hand, switch off and do the same with the other hand. This works the latissimus dorsi (V-shaped muscles along the upper outside of the back), and the back of the deltoid.

5. Squat/Deadlift: I like to do this as a deadlift because I have osteoarthritis and it is easier for me to do the movement that way. It also allows me to exercise my lower back a little at the same time.

- Squat: Hold both dumbbells at shoulder level. Rest your heels on a small book or piece of wood about 1" thick and squat. Do NOT go beyond about half way as this can cause knee damage. If you want to get serious about exercising your legs, go to a gym and use their leg press machine. If you are not sure how far to go, do this exercise in front of a chair and sit down, stand up, sit down, stand up, etc., making sure you are having your legs do the work smoothly. No thrusting upward or falling down into the seat. Control the movement all the way. This mainly works the quadriceps (big muscles in the front of the thighs), and the "glutes" or gluteus maximus (buttocks).

- Deadlift: Hold both dumbbells so they hang at your side. Squat as above. trying not to let the dumbbells pull you forward. There will be a tendency towards a little more forward movement than with the squat itself, and you may have to bend your back a little more. Be careful with this and be sure that you are not bending way over and putting a big strain on your lower back muscles as they try to straighten you back up.

6. Toe raises: Holding the dumbbells at shoulder level, place your feet about six to eight inches apart with toes pointed slightly inward. Raise yourself up on your toes and lower your heels back to the floor, Stay in control and make it smooth. There will be a slight tendency at first to lose your balance. You can increase the effectiveness by putting the ball of your foot on that board you had under your heels for the squat. This works the gastrocnemius and soleus (calf muscles).

7. Crunches: Lay on your back with your hands beside your head - not behind - or crossed on your chest. Bring your feet up towards your buttocks, and put them (the feet - stop laughing) flat on the floor. At the start of each rep, flatten the lower back against the floor and curl the upper body upwards in one smooth movement. At the top of each curl, briefly attempt to raise the body a little more. Lower the body back down. If the hands are placed behind the head, there is a tendency to pull on the head, and this can cause injury and does nothing to help the exercise. Crunches, or curl-ups as they are sometimes called, work the rectus abdominis (abdominal muscles).

The field of weight training, much less exercise in general, is very broad, and one of the major benefits of weight lifting for fitness is that there are innumerable specific variations on these basic exercises which can be used to target specific muscles or muscle groups, and a broad range of exercise equipment has sprung up to help bodybuilders and weightlifters in their pursuit of higher levels of performance or form. If you desire to go further in these areas, you will need a lot more guidance than is available here.

However, for the moment, this free weight lifting workout plan is enough to get you started.

Donovan Baldwin is a freelance SEO copywriter residing in Copperas Cove, Texas, and a University of West Florida alumnus (BA Accounting 1973). He is a member of Mensa and is retired from the U. S. Army after 21 years of service. In his career, he has held many managerial and supervisory positions. However, his main pleasures have long been writing, nature, health, and fitness. In the last few years, he has been able to combine these pleasures by writing poetry and articles on subjects such as health, fitness, He has an exercise and fitness blog at http://nodiet4me.blogspot.com.

Weight Lifting Does More Than Increase Strength

Weight lifting should be part of any fitness program. It is a great way to increase your strength and is an excellent exercise choice for nearly everyone. Weight lifting can help with strength, weight loss, and general fitness. Weight lifting can be a very safe and effective form of exercise, when performed correctly and consistently. It is a valuable form of exercise for most people, from the teen to senor years.

Unfortunately, some of the benefits of weight lifting are not widely known. Weight lifting is essential for good health. One positive aspect of weight lifting is that bone density will increase with consistent training and aid in the prevention of osteoporosis. Osteoporosis is a bone thinning disease that can lead to serious fractures. Osteoporosis adversely affects many women after menopause and some men in their senior years. Girls and young women should concentrate on building strong bones in order to decrease their risk of osteoporosis later in life. Women undergo rapid bone loss after menopause, when levels of estrogen drop significantly. The more bone density they have at that time, the more prepared they are to battle osteoporosis.

Rather than thinking of using weights to pump up, we must remember that weight lifting is imperative for maintaining good health. Besides improving bone density, using weights to exercise will increase muscular strength, improve coordination, improve balance, decrease body fat, and can lead to better overall health. And for those interested in weight loss, you may enjoy knowing that the more muscles you build, the more calories you will burn.

If you have never used weights to exercise, weight lifting is not something that you should start on your own. Weight lifting can be a very safe form of exercise, but you should seek the help of a fitness trainer to help get started. An experienced fitness trainer can assign an exercise routine and teach you how to perform each exercise safely. Beginners should use machine weight lifting in order to become accustomed to the proper motion and learn safely. Those more advanced can build strength efficiently with dumbbells and barbells.

Once on your own, be sure to perform each exercise with perfect form before increasing the weight. Three great exercises for the upper body are the chest press, shoulder press, and wide-bar pull down. For more variety in your fitness program an exercise routine may include pull-ups, rowing, biceps curls, and triceps extensions. Popular lower body exercises include step-ups, squats, and the leg press. Besides weight training, body-weight exercises such as push-ups and pull-ups are very effective when performed correctly. It is best to perform a variety of exercises, appropriate for your fitness level, to ensure you have a well rounded fitness program. Performing the same exercise routine over and over will eventually result in a plateau. Your muscles will have adapted to the routine. At that point you must change the exercise routine otherwise you could decrease your chances of reaching your goal.

Weight lifting should be part of your complete fitness program. Cardiovascular exercise such as walking on a treadmill or using an exercise bicycle should also be performed on a regular basis. And of course, flexibility exercises must be included in each workout in order to keep the best possible range of motion throughout your body. As previously mentioned, weight lifting, when performed correctly and consistently, is essential for a healthy life.

Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a new exercise program. Keep in mind that you should promptly seek professional medical care if you have any concern about your health.

By Karen M. Goeller, Fitness and Gymnastics Author

Karen Goeller has more than 25 years of experience training athletes and an education that includes training in emergency medicine, physical therapy, and nutrition. She has held certifications that include Fitness Trainer, EMT-D, Nutritional Analysis, and many Gymnastics Certifications among others. Goeller has tremendous experience with training in a variety of settings. Karen Goeller is the author of the Swing Set Fitness books, the Gymnastics Drills and Conditioning books, and many additional products. She has written more gymnastics books than anyone in the USA. Her books are used by fitness experts, sports coaches, teachers, and athletes worldwide. Karen Goeller has worked for world's most famous gymnastics coach Bela Karolyi, owned a gymnastics club for ten years, and has been featured in several newspapers and on television many times.

For more information on Karen Goeller visit http://www.KarenGoeller.com For more information on her fitness books visit http://www.SwingWorkouts.com For more information on her gymnastics books visit http://www.GymnasticsBooks.com

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.

Weight Lifting Tips - 2 Absolutely Golden Rules For Ultimate Results!

Whether you're lifting weights to bulk up or whether you're lifting weights to burn fat, whether you're male or female (Yes, if you're female you should be lifting weights!), then you obviously want to get make sure that you're lifting them optimally and getting the results you desire as quickly as possible!

No use wasting more time, right? Gaining muscle or burning fat take long enough as it is without you slowing your progress by using the wrong weight lifting exercises or incorrect technique so here are the most important weight lifting tips that you should be following! Be ready to take some notes..

1) Exercise Selection - Use compound exercises!

Before I get into compound exercises, you should make sure that you have a goal established!

The most common are gaining weight or losing it. This tip applies to both. In fact, this tip applies to you even if you're looking for sports specific power or speed as well.

You must use compound movements! What are these? You know those little exercises you're doing at the moment? Tricep kickbacks, bicep curls, leg extentions, leg curls? These AREN'T them!

While there is a place for these exercises, they're inefficient! Men over use them as well, but ladies sorry, you guys are the biggest culprits for getting a teeny pink dumbell and kicking your arm back until the cows come home!

If you want to build maximum muscle or burn the most calories/fat in the shortest period of time, you MUST use BIG exercises! I'm talking squats, lunges, deadlifts, bench presses, dips, pull ups etc!

How does that work? Simply because you are using more muscle groups in one exercise!

2) Are You Using Sufficient Weight?

Now I ask this with caution because I don't want my readers running off piling on tons of weight to their barbell while their exercise technique takes a nose-dive rendering it ineffective, or worse, causes an injury.

However, if you are using those baby weights and can do a million repetitions until night becomes day, then you're not lifting heavy enough! Again, this applies to both genders!

Think of your body as a survival vessel. Your body will only adapt and make changes to your body to ensure your survival.

Now if you were your body, do you really think those teeny pink dumbbells are a threat to your existence?? No? How do you expect your body to change then?

Now this sounds extreme and it sounds like I'm asking you to give yourself a near death experience! Not so but do give your body a reason to change by lifting CHALLENGING weights! You won't grow muscle if you aren't sending your body the signal that they need to be bigger in order to handle the heavy weights.

If your goal is to burn fat, you must provide as much stimulation as you can to preserve your muscle tissue! If you lose muscle tissue, your metabolism will slow down which means...Hello fat gain!

A good guideline is to ensure that the last 2 repetitions of your exercise feel like you're using every last muscle fiber in your body to complete the rep. (depending on the kind of training you're doing)

I sincerely hope these 2 weight lifting tips have helped move you forward and closer to your fitness goals - Don't over complicate things, just take action!

Rather than wasting your money on the latest (useless) supplement, you can find my honest reviews of the best muscle building e-books online at my blog http://loseweightbuildmuscles.com

You can also sign up to my free 5 day e-course to learn the 5 crucial principles to building muscle or burning fat!

If you're fed up of being skinny or overweight, check out my blog to help you build muscle fast or lose weight fast

Weight Lifting 101

WHY 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:

You're not sure what to do, or you're confused about what to do.

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:

These people are an extremely minute percentage of the population.

That is their livelihood and they spend 4 to 5 hours a day in the gym.

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:

How many days can you realistically devote to lifting weights?

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

The 10 Things Every Good Weight Lifting Routine Needs

Bodybuilding goes beyond just lifting weights. A good weight lifting routine has several aspects. When bodybuilding you need to remember proper nutrition, daily cardio exercises, drink plenty of water specially when weight lifting, include plenty of protein in your diet, and remember to take proper rest periods between sets.

Warm-up.

To begin with, a good routine includes a cardio warm-up and light stretching before any weight lifting. A good habit to get into when you are weight lifting is to start with a warm-up version of your core exercise. After doing 5 minutes running, using the treadmill, or some other light cardio exercise, do five sets of increasing weight decreasing reps of the core lift you planned for that day to warm-up that muscle group.

You should start your warm-up sets by lifting 50% of your max weight for 10 repetitions. Increase the weight in the second set to 60% for six reps. Continue increasing weight by 10% as you decrease repetitions. Your fifth set should be slightly less than the weight you will be lifting during your actual workout and should only be done for one rep. This is meant to be a warm-up and should not fatigue your muscles. Lifts during the warm-up should be easy for you.

Don't Try to do Everything in One Day, Split-up Your Workout.

Good weight lifting routines split your workout up by body parts. To do this you group large muscle groups together, for example; legs and abs on Monday; chest, shoulder and triceps on Wednesday; back, biceps and forearms on Friday. You should workout each muscle group once a week and allow time for muscle repair and muscle growth. Muscle growth does not happen during your workout. Muscles actually repair themselves and increase in mass during rest periods between workouts. When you give your muscles more time between workouts your muscles have more time to repair themselves and increase your muscle mass.

Get the Most Out of Your Workout Daily by Working to Exhaustion.

You build muscles through progression. Progress by starting each workout with five more pounds (or more reps) than you used in last week's workout. For your weight lifting routine to do your body the most good, you need to work to exhaustion on all sets. Exhaustion is when your muscles can no longer safely perform that lift properly. You should spend about an hour a day and only 3 to 5 days a week lifting. Always use good form. Use slow, steady movements to protect your muscles from injury while lifting.

Reps

If you are using the right amount of weight, you should only be able to do 5-7 reps per set when working on your large muscle groups, 10-12 for small muscle groups. You should hit exhaustion somewhere within that range of reps, if not you didn't start out with the right amount of weight.

Sets

A good weightlifting routine should include 5-8 sets for large muscle groups and 2-4 sets for small muscle groups. You shouldn't be spending hours on end working out; a good weight lifting routine only takes an hour of your day. Keep track of what you were able to do this week as this is what you will base next week's routine on.

Rest Periods Between Sets.

After you have completed each set, you need a rest period. Some people try to limit the rest between each set to a set time, this doesn't work well. You should rest as long as you need for your muscles to be able to perform the next set safely. Some people might feel rested and ready after 90 seconds while others need a full five minutes, or perhaps even six. The key is to let your body tell you when it is time to move on to the next set. This will keep you from injuring yourself due to exhaustion.

Water

Drinking water is important. You need to wash impurities out of your system as you workout. If you are slightly dehydrated, you will have a drastic drop in muscle strength. Drink enough water before, during, and after your routine to keep your muscles hydrated. This is important if you want to get the most out of your weightlifting efforts

Nutrition.

While diet plays an important role in your overall health, it is important that your muscles have enough calories to burn during your workout. To keep your muscles fed through your workout you should have a high glycemic carbohydrate snack just before your workout. A piece of fruit for example, is a good high glycemic carbohydrate to have before your routine. Including a small amount of protein will help you regulate your blood sugar levels. This should keep you from having your blood sugar levels drop during your workout.

Post Workout Nutrition.

For three hours after your workout, your muscles need to be fed protein and good quality carbohydrates. High glycemic carbohydrates will get into your system faster and are a better choice during this period. A large portion of your day's caloric intake should be during this time. For your body to build muscle it will need more calories than usual.

Protein.

After your workout, your muscles need protein to rebuild. You need to get protein into your system as quickly as possible. Many bodybuilders like to bring a protein shake or some protein powder and a liquid to mix it with (like orange juice or water) with them to drink right after the workout is over. Whey protein in milk with oatmeal or eggs is another good choice right after your workout. A tuna sandwich with a glass of orange juice, or any good quality lean protein and a high glycemic carbohydrate will work. You want to keep away from fats during the three post workout hours, fats will slow the body's absorption of the protein and carbohydrates that it needs.

Sample Routines

All sets are done to failure, meaning done until your muscles fail to be able to perform that exercise using proper form. Keep track of what you do each week. You should lift five more pounds weekly. Muscle gain is done by progression; if you cannot progressively increase your weight weekly then you need to increase the number of reps you perform.

Warm-up - Start with a 5 minute run on the treadmill to get your blood pumping

- Set 1 of main exercise at 50% of weight x 10 reps

- Set 2 of main exercise at 60% weight x 6 reps

- Set 3 of main exercise at 70% weight x 4 reps

- Set 4 of main exercise at 80% weight x 2 reps

- Set 5 of main exercise at 90% weight x 1 rep

Monday (legs and abs)

- Warm-up (see above)

- Squats: 5-7 reps, 5-8 sets

- Leg Curls: 5-7 reps, 5-8 sets

- Calf Raises: 10-12 reps, 2-4 sets

- Abdominal Crunches: 10-12 reps, 2-4 sets

Wednesday (chest, shoulder and triceps)

- Warm-up (see above)

- Flat Barbell Bench Press: 5-7 reps, 5-8 sets

- Incline Dumbbell Press: 5-7 reps, 5-8 sets

- Lateral Raises: 5-7 reps, 2-4 sets

- Barbell Shoulder Press; 5-7 reps, 2-4 sets

- Bench Dips: 5-7 reps, 2-4 sets

- Triceps Pull downs: 5-7 reps, 2-4 sets

Friday (back, biceps and forearms)

- Warm-up (see above)

- Dead lifts: 5-7 reps, 2-4 sets

- Standing Barbell Curls: 5-7 reps, 2-4 sets

- Seated Dumbbell Curls: 5-7 reps, 2-4 sets

- Wrist Curls: 10-12 reps, 2-4 sets

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The Benefit of Weight Lifting Exercises

Essential parts of any program directed at improving health and fitness are weight lifting exercises. Determining exactly what weight lifting exercises are appropriate for you to reach you personal goals, however, is problematic. There are hundreds, perhaps thousands, of different exercises that you can choose from. Finding complete information about each of these exercises is critical to selecting the right routine for you, but getting that information is more easily said than done.

Many of the exercises recommended by experts or quasi experts are a waste of time. No one wants to practice an exercise regimen for a while only to find out that it isn't doing anything positive for his body. Picking the best weight lifting exercises for you will determine whether you exercise program is a success or a failure. The Internet has a number of sites that can assist experienced and advanced body builders, but it's more difficult to find sites that focus upon the beginners who want to understand the basics before they begin.

Many think that lifting weights is a young man's game, at least when you begin. It may be a young man's game if your shooting for the Mr. Universe title, but weight lifting routines, when appropriately designed, are helpful to anyone at any age for building up muscle mass and improving endurance. Proper weight lifting exercises will increase your lean muscle mass. Increasing your lean muscle mass will speed up your metabolism. A sped up metabolism will reduce body fat. It's win-win regardless of age.

You needn't aspire to be a competitive body builder to benefit from weight lifting exercises. If your interest is in slowing the visible signs of aging, increasing your physical performance, and generally improving your appearance, a weight lifting program that is tailored to your unique needs is the answer.

What you can achieve in what amount of time depends heavily on your body type. Your genetic makeup will determine what routines you will need to practice to reach your goals. Your results will also be affected by your natural testosterone levels, growth hormones, and the ratio of slow twitch to fast twitch muscle fibers in your muscles.

Before you begin lifting weights, undertaking strenuous exercises, practicing aerobics, or changing your diet including nutritional supplements, determine what your goals are. Exactly what do you want to achieve? Recognizing your goals and limitations before you begin, enables you to make intelligent choices regarding the nature of the best weight lifting exercise program that will move you in the right direction.

Too many beginners charge out, buy free weights, and start pumping vigorously. That's definitely not most desirable weight lifting exercises for beginners. Unfocused weight lifting will do little to improve your muscle mass. Study the different exercises and the number of reps recommended. Understand what you can expect to accomplish when doing those exercises in that manner. Don't over train. The most beneficial exercises can be completed in about one hour. Don't let your initial enthusiasm damage your body or you commitment to continue.

Exercising vigorously for about one hour is long enough to cause your testosterone and growth hormone levels to fall. It also is enough exercise to cause another hormone, cortisol, to rise. This rise in cortisol should limited, because this hormone will actually eat existing muscle, which is not what you are exercising for. Extending your exercise for too long will also result in injury and soreness.

It's also important that you don't forget the importance of good nutrition to you ultimate success. If you don't eat enough calories with the appropriate balance of protein and carbohydrates, you won't have the energy to exercise or the food to grow muscle. As a general rule, you should shoot for about 15 times your body weight in calories. Don't eat the traditional three big meals each day. Divide your eating into five smaller meals. Remember that you need about 1 gram of protein for each pound of body weight each day.

Finally, rest is an important component of body building. Your muscles don't grow in the gym while you're exercising. That's when they are being challenged. The muscles grow when you're resting or sleeping. Make sure that in addition to weight lifting exercises, and watching your diet, get enough rest.

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How to Start With Workouts for Weight Lifting

When you are very much interested to start for workouts for work lifting, there are few essential things that need to be kept in mind, before you start. Given below are few tailor and tips for workouts for weight lifting that will suit to your requirements and you can easily attain your goal for weight lifting.

-         One of the most essential factors for starting out in undertaking the workouts for weight lifting is ensuring that these workouts are not overdone. Most of the people set a goal to their mind and can do anything to attain their goal. It is very important for individuals to know their limits, and hence avoid exceeding them. If you ignore this point you might injure yourself. In a gym, when you are planning to start the program of weight training, in many cases you are required undergoing an induction, in which a trained gym instructor will make you familiar with all the equipment. The instructor will also show you the right process for performing the exercises and give you a piece of  advice on tailoring a program that will suit the requirements. The induction is essential as it permits you to get known to the equipment, as well as with various exercises that can be performed. Going through all the basic exercises of weight lifting will help to understand few of the terms, as well like sets, reps, etc.

-         The other essential factor is warming-up that is required for any workout. This is essential as if not performed can lead to various injuries and can finally lead to end of program of weight lifting. The warm-up session can range from a cardio workout for 5 minutes on an exercise bike to doing a specific set of an exercise of weight lifting with weight of lower loads than the normal.

-         The other wise move can be eating wisely, when we talk about the workouts for weight lifting. You are required for watching whatever you eat, but it depends on your goal. You should also be aware of the kind of food that will help you and will not interrupt the progress of your program of the workout. For instance, for building of muscle mass, the main fundamental building block is protein that helps in doing this.

-         Correct breathing also helps in efficiently and effectively performing an exercise. When you lower the weight, you should inhale, whereas when lifting a weight you should exhale.

-         When you are lifting the weights, you should use the right techniques and ensure that you work on the targeting muscles effectively and also make sure that you do not injure yourself. When lifting, do not use jerking movements and slowly lower the weights. One should also not use the momentum.

-         An individual should also take a rest between the set, varying and depending exercise performed, on the individual, as well as on the personal preference. The best thing is to take a rest of 2-3 minutes in between the sets, these permits to completely recover the body for undertaking the next exercise.

-         After the workout, rapid cool down is also essential equally to the warm-up sessions. This is essential as while performing the workouts, the ligaments, tendons and the muscle fibres get destroyed and there is also building up of the waste products in the body. The cooling down session helps in the repairing of the body damage.

Following and understanding such essential points make sure for a good start in program of weight lifting and gives you a much fitter and healthier life.

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