Saturday, January 28, 2012

Weight Lifting Techniques - Learn the Right Routines to Get Results From Your Workout


There are a million exercises for weight lifters. They range from simple to complex. Many believe the more complex the exercise the more effective the results. This isn't always the case. What is important is that these exercises should be done properly in order to derive the maximum benefits they have to offer. That is why you should always use the right weight lifting techniques during your workouts.

How to get the right techniques

The best way to learn the right weight lifting technique is to be taught by a professional. There is no better way. Many people rely on their friends and family members to teach them how to perform certain exercises. While you may save time or money, you'll end up paying for it later on. The best way to learn how to drive a car is to go to a driving school. The same applies for weight lifting too.

Another way you can learn the proper weight lifting techniques is to read a well illustrated workout book that shows you the various movements involved in doing particular exercises. You need to keep this book with you when you visit the gym, especially when you are going to try a particular exercise for the first time. After a while, you'll know the exercises by heart.

When learning weight lifting techniques, you must not rush. It is better to start slowly so that you can master every movement perfectly. Again, you must start with lighter weights before moving on to heavier ones. It will be more difficult if you try a new technique as though you have already mastered it.

Why you must take time to learn

The first reason is to learn techniques is to avoid getting injured. This could be very serious if you don't learn the techniques properly. The effects of injury can be disastrous so you must do everything to avoid it.

When you take time to learn, your workouts become more effective as you get to target the right muscle groups. You also focus better during the workouts than when you rush through the learning process. By working hard and working smart, you'll see the best results.

It is important to know that weight lifting techniques vary from one type of exercise to the other. But you need to follow the rules of safety. And here common sense comes to play. When you realize that you might get hurt by what you are trying to do, just stop. Unnecessary risks are not worth taking.




To get big quick, you must do the correct weight lifting techniques. To learn some simple tips and tricks that helped me pack on muscles, click here.




Weight Lifting Supplements Effects


Weight lifting supplements is no longer new to most of us who are engaged in the act of body and muscle building. Weight lifting supplements have completely become familiar to almost everyone of us nowadays. Weight lifting supplements are a supplement that is designed to help people who use it to achieve better results in their bodybuilding or weight lifting training programs. Weight lifting supplements have become so popular that there is every need for one to be careful of what type of supplement he or she is going to buy. This is in view of the fact that there are wide ranges of fake drugs available in the market today. As a matter of fact, these fake drugs can end up doing you more harm than good. It is always advisable to consult your doctor before making use of any weight lifting supplement.

Weight lifting supplements cannot be fully discussed without making mention of the fact that these supplements could be very dangerous to the health. It has equally being discovered that a study of androstenedione, which is a steroid-like food supplement used legally by professional athletes, has found it may not build muscles and could create adverse health effects. The report also has it that the muscular strength of an athlete who is given the supplement does not differ when compared to an athlete who is given placebo.

Weight lifting supplements can as well be very addictive. This level of addictiveness is one that should be very much considered before one decides to use them. This report is as result of the fact that most athletes who make use of these weight lifting supplements as professionals end up not being able to stop using them even after retirement. There has also being reported health publications of detailed report of severe withdrawal syndrome associated with weight lifting supplements effects and other supplements used by bodybuilders.

So, for young weight lifters, bodybuilders and other athletes alike it is best advisable to train and exercise without the use of these supplements since muscle and bodybuilding is a gradual process with better result achieved over time. After all, no weight lifting supplement or bodybuilding supplement can be effective without a reasonable measure of hard work.




Chidike Okereke is a researcher in bodybuilding and proper maintenance of the physical body posture through training and exercise. And has been an adviser and trainer for some years now. For questions, information and quality recommendations please, visit the links below:

http://www.musclemass.net.ms

http://www.healthwise.net.ms




Friday, January 27, 2012

Weight Lifting Routines


In any weight training program, there are numerous routines that can be utilized to achieve different objectives. Some routines will supplement your specialized sports training. Others will be suitable for bodybuilding and weight lifting. There are others that will be meant for recreation or general fitness and condition. Whatever the reason for a weight training program, it is important to know there are numerous weight lifting routines out there that can be used. In this article we will look at three routines for three different purposes.

1. The One-Three-Five System

This is a very common weight lifting routine that is used by most sports program to include a weight training component in the training for the sport. Most sports as we know will benefit from some form of strength training. The strength and power training attained in this workout routine will be useful in the execution of the sports skills during competition. For example, the jumping power attained in weight training will be useful for a basketball player executing lay-ups and dunks. The One-Three-Five System is basically allocating Mondays, Wednesdays and Fridays for weight training and the other days for sports skills and tactics training. During weight training days, the athletes will execute a general weight lifting routine of bench presses, pull-ups, sit-ups, military presses and squats. These are five general mass building and strength training exercises. Each exercise targets a major muscle grouping, thus ensuring that overall strength training is achieved. In this routine, the athletes also perform general sets and repetitions of 4x10.

2. Alternate Body Training System

This system is meant for serious bodybuilders which incorporates a weight lifting routine exercising complementary muscle groups. Complementary muscle groups are muscle groups which when one contracts, the other group is actually at rest or not fully activated. Examples of complementary muscle groups are the pectorals and latissimus dorsi, biceps and triceps, hamstrings and quadriceps, and abdominals and spinal erectors. On day 1, we can target pectorals, triceps, quadriceps, and spinal erectors for training, while not involving the other components of the complementary set. On day 2, we can then work on the latissimus dorsi, biceps, hamstrings and abdominals. We can repeat this routine on subsequent days. By this system of training, each component set, gets rested for 48 hours before they are engaged again. At the same time, intense training can be carried out for maximal growth and development.

3. 3-Day Split Training System

In this system, the whole body is worked over 3 days. We training similar muscle sets on each day while allowing the other parts to rest and recover. We can divide our muscles into the following three groups: chest, biceps and triceps; back, abdominals and shoulders; thighs, gluteus and calves. In addition to rest and recovery allocated for this workout routine, another key advantage is the utilization of pull and push muscles on each training day to protect the skeletal structure of the body. For example, training the biceps (pull muscle) and triceps (push muscle) will protect the elbow joints well. The 3 day rest is also very substantial for growth to take place.




Again, the above 3 body systems and weight lifting routines are not the only ones available. When deciding on which routine to use, it is important to bear in mind the objectives of your weight training program. As you progress, you may even combine and vary your weight lifting routines to achieve your training objectives.




Zehn Dinge, die Sie tun können, zur Erreichung der Ziele des Baus der Körper (oder andere)!

Wie wir in diesem Jahr beginnen, möchte ich die Ziele des Baus des Körpers die Verwirklichung wissen, (oder andere Dokumente) dürfte die Straße nicht einfach sein.Sie müssen jedoch auf Sie konzentrieren und kämpfen! Das Potenzial jeder zu erreichen der gewünschten liegt in dir.

Dieser Artikel die zehn Dinge, die können Sie zu erreichen Ihre Ziele Bodybuilding (oder andere Ziele) in diesem Sinne habe ich zusammen gehen so, dass Sie im Jahr beginnen können!

Check it out und lassen Sie mich wissen, was Sie denken.


View the original article here

Thursday, January 26, 2012

How to Grow Muscles Quickly Starting Today Plus Weight Lifting Routines to Build Your Physique?


Do you want to finally know how to grow muscles and get big fast? You probably have all kinds of questions in regards to this subject. You may wonder if there is anyway to do this without the gym and drinking lots of protein?

Maybe you are concerned about what you should eat or what type of weight you should be lifting to begin with? Or how to grow chest muscles this week?

Diet Practices

First, before you start off applying weight lifting routines to build muscle. You will need to master one key ingredient. This primarily is your diet that is in question. Did you know that roughly around 70 percent of your bodybuilding mass gains will come from your diet?

Yes! The food that you consume on a regular basis will be the big factor when it comes to dropping unnecessary fat and putting on real muscle.

To truly see serious change you will want to start eating foods that will help you change. These would include eggs, nuts, and lean meats such as beef and chicken.

These food items will contain lots of protein which you will need when it comes repairing and growing your physique for the better. You will want to eat anywhere from one gram to one and half grams of protein per pound of body weight.

Diet Don't's

Doing this on regular basis will lead to nice gains over time. There are also foods you will want to avoid as well. These simply kill your efforts and make it harder to reach your goals.

Stay away from lemonade, sodas and processed drinks. These will only provide empty calories and will lead to higher fat gain in the long run.

There are also drinks that will flatten your muscles too. These would be coffee, teas,energy drinks, and alcoholic beverages. These too will make it harder to see your muscle definition.

Simply drink around three to 4 liters a day of water and you will be fine. This will keep your body well hydrated and allow you to maintain your new look as well.

Exercising for Maximum Results

There is no way of getting around lifting or exercising to gain weight. You must put in the effort to see the results but you will be glad you did.

Now onto the proper exercises you should be doing to watch your muscles grow.You do not need a long list of options to go with. You just need to stick with the basic 5 or 7 moves to start to see improvements.

These routines will be called compound exercises. They will involve multiple muscle areas and allow you to save time. These also lead to fast growth in a matter of weeks.

You will want to do bench presses, bent-over rows, deadlift, military presses and squats. As an added bonus add on push ups, chin ups, and crunches. These will help tighten up your abs and upper body more so.

One more exercise to include would be deadlifts. According to The Independent, this will work out just about every muscle in the body at the same time. This will lead to more energy being required and more calories being burnt off.

You will want to do these three to four times a week. You should take a day of rest in between each work out. This will actually lead to your muscles showing faster.

You must remember that in order for them to grow. You must work them hard and then let them rest and repair themselves.

As for how much weight you should start off with? You should start off with a weight that you can lift no more than 6 to 8 times before needing a break. Take a minute rest in between and then lift another 6 to 8 times. Repeat this one more time and move onto the next exercise.

If you are one of those people who want to grow your chest area more. Make sure to include bench press again and incline bench press. Put your hands extra wide apart while doing these.

You may still wonder more about what is the fastest way to grow muscles?




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How Weight Lifting Strengthened the Bond With My Son


I began muscle building with solitary sessions of weight lifting exercises at the local YMCA, initiating a series of events that continues to strengthen the bond I share with my son.

Ten years ago, at the age of 49, I made a unsettling discovery. I was totally and hopelessly out of shape. My back hurt continuously and I seemed to have some sort of tendinitis in my arm and hands. I looked like crap and felt even worse. Every day was the same. Antidepressants and talks with a therapist didn't help. Oh yeah, and libido, forget it.

I had been athletic most of my life, running, playing tennis regularly for years and then taking up golf. All of a sudden I was losing the battle right before my eyes. What could I do? I really didn't know if there was a solution other than admitting that I was getting old. It was for real this time, not like when I was 39.

Somehow I managed to drag myself into the local YMCA in Bellingham, Washington. It was a nice comfy place with average Joe's like myself. A few guys looked like they were really into building huge muscles, but most were like me, just trying to get into decent shape.

At first the going was slow and sometimes painful, but still encouraging. I almost always felt better on the days I worked out. My discipline wasn't perfect. I would get lazy and skip a week or even a month, but I always managed to drag myself back in.

Like most fathers, I wanted my son to do as I did, so I somewhat forcefully dragged my 13 year old son, Jarryd into the gym with me. He was always a good athlete and naturally tough and strong. I figured he would take to it as I had.

After a few weight lifting exercises his words to me were, "I wouldn't mind being a little stronger, but I really don't like lifting weights all that much. It's pretty boring, Dad." He came a few times, but that was about it. I let it go. Hey, I had a life to save.

A few months later I was home and Jarryd came into my room. I was changing my shirt and saw out of the corner of my eye that he was watching me. I could tell that he noticed ol' Dad was lookin pretty good. I didn't say anything and had to turn my head away to hide my self satisfied grin.

The next time I went to the gym, Jarryd came along. He seemed to be a little more into it than before and did a complete workout. Then he came again the next time I went. When I mentioned his newfound interest to him, he said that summer was coming and he wanted to look good at the beach. OK, it wasn't me that motivated him, but girls. That was even better.

Every month Jarryd built a little more muscle. He had obviously decided to build some muscles. He got frustrated a few times because his muscles weren't getting big enough fast enough. I reminded him that he wasn't even a man yet, so big muscle growth wasn't quite kicking in yet. He didn't like to hear that, but kept at it.

A year later, Jarryd started telling me what weight lifting exercises I needed to do. Next he was instructing me on correct form, stretching, cardio and diet. Of course, eventually the hormones kicked in and his muscles started growing. He worked even harder, lifting, running and improving his diet.

I then noticed that guys of all ages would approach him and ask about certain lifts or just share information. He was now a man's man, with a modest, helpful attitude in the gym. And, oh yeah, the girl thing worked out pretty good.

So, here we are today. I'm almost sixty and Jarryd is going on 24. We still work out together every week. We motivate each other to keep at it. I'm feeling better than when I was 49 and he is getting even stronger. He can easily outlift me now, although I'm still better looking.

Those solo weight lifting workouts are a distant memory. They have been replaced by a growing friendship. Yes, I can truly state that muscle building has strengthened the bond I share with my son.




William Davidson is a published author of muscle building, weight lifting, fitness and motivational material. He also publishes a website with his son Jarryd. To receive your free muscle building newsletter or leave a comment on their blog go to: http://www.joewarrior.com




Wednesday, January 25, 2012

Just Say No to Plateaus! Weight Lifting Edition


Breaking plateaus with mass building is a little bit more tricky than with cardio. There are more factors. This is probably the most common question I get asked in the gym.

When a client comes to me and asks why they have stopped putting on muscle, I ask them to go through this checklist before throwing in the towel.

1. Are you eating enough?

Think of it this way, there are two fitness goals. Losing weight and gaining mass. Throw toning, firming and whatever else out the window because it will do nothing but complicate things. If your goal is to lose weight you need to cut back on the munchies. When you are trying to gain weight you should be adding at least 500 calories to your menu each day. And no, not like a bag of chips. You are going to need at least 1 gram of protein per pound of body weight. So adding more lean protein to your diet (protein is the muscle's building block!) is what you need to do.

2. Are you preforming sets to failure?

The very idea of weight lifting, is that you are lifting until your muscle fibers are broken. Yes, you want to break yourself. This way when the muscle tissue grows back, it will be thicker and stronger to be able to handle the torture you put it through. To destroy your little muscle fibres, you need to lift to failure. This is when a personal trainer comes in handy. Remember, we don't want to hurt ourselves! One more time. You want to lift until you cannot lift another rep. Not until you think you can't do another but until you really REALLY can't! If you find yourself going over 10 reps that's a good sign you have become stronger and you need to add a bit more weight.

3. Set Amount and Order?

If you are trying to build muscle but you're still doing your straight set routine consisting of one exercise for each body part (which worked for about 6 weeks but not anymore) then you need to change it up by adding sets. It takes muscles a couple of sets to get a clue and realize blood is pumping to it. Start by adding a set to every large muscle group exercise in your routine.

Eventually you will want to break the body parts in to days (spit set routine) and stop doing full body workouts.

Example of a 3 day split routine:

Day 1 - Chest, Triceps, Delts, Abs

Day 2 - Back, Biceps, Traps, Forearms

Day 3 - Quad, Glutes, Hams, Calves

NOTE- Give more attention (sets) to bigger muscle groups like the chest and back. When you are pushing for chest exercises you are working your triceps and when pulling you are working your biceps. So if you are doing 3 sets for chest you should do 1 or 2 for triceps.

4. When was the last time you changed your routine?

Remember, your body needs to be surprised. So sticking with the same exercises, in the same order, with the same amount of weight is not going to get you very far. Your muscles are thinking "Rad! I did this workout 2 days ago. No problem" You should be changing your routine every 6 weeks or so for maximum results. Change exercise order, exercises, set amount, weight amount, rep amount etc. There are so many combinations. Hire a personal trainer to write an effective program for you or do some research online. Find a program that interests you.

5. Do you build muscle easily?

Unless you are using steroids (yuck) it takes time and (unfortunately genetics) to get ripped. Have you ever wondered why a lot of body builders are in their prime, winning competitions in their 30's? Well they have been lifting since they were 16. Changing your body takes time and dedication. If an person could look like Arnold in 6 weeks, North America wouldn't have the obesity epidemic on their hands.

Also genetics are a big factor. You should face the reality sooner than later that you might never have huge biceps or abs of steel. I'm not saying give up your hopes and dreams. What I'm saying that you shouldn't put unrealistic expectations on yourself. You just need to work harder than the easy gainers and be happy with your accomplishments.

These suggestions are a good start to seeing some muscle. Try these out but remember to take measurements too. I find a lot of people's body composition DOES change but since they see themselves everyday, they still see a runt in the mirror. When they have in fact, put on some quality muscle. There's no point in having goals if you aren't going to track them.

Happy Lifting!




Kaleena Lawless Personal Training Specialist http://www.kalisthenixfitnessblog.com




Tuesday, January 24, 2012

Magic Paper: Your Weight Lifting Log


Many casual exercisers, and even some hard-core bodybuilders who should know better, question why they should bother keeping a log of their weight training workouts.

Part of my job as a coach is to convince them that a weight lifting log is a "magic paper" second only in importance to the weights themselves for making rapid and steady progress in building muscles.

You might think it will be easy to remember, from one workout session to the next, such things as which exercises you did, how many pounds you lifted for each, how many sets and reps you did, etc. That's what I thought when I started out weight lifting. Boy, was I was wrong.

I would go to the gym one day and then, on a return visit just two days later, find that I had only the haziest recollection of which exercises I had done before, not to mention specifics such as poundage and reps. I'm sure I spent many a workout treading water or even drifting backward because I was not increasing my "load" properly. How could I, when I didn't have the data from earlier sessions to serve as a benchmark?

A weight training log will give you a baseline from which to work. The baseline will change from week to week or even from session to session as you make incremental adjustments upward in pounds lifted and/or sets performed and/or repetitions.

A log will also make you more effective in selecting the exercises you want to do during a given session. For example, if you do lunges on Monday, you might want to do reverse lunges instead on Wednesday, then return to lunges on Friday. Both are great for building up leg muscles, but they do it in ways opposite to one another. Alternating them is the best way to get maximum benefit from both. Without a log, though, you can easily forget which one you did last time and which one you should be doing now.

A weight lifting log is a great motivator. When you can look back on entries from a few weeks or months ago and see how far you've come - how you can deadlift a weight that would have seemed impossible a relatively short time earlier - you will feel both proud and enthused all over again.

If there ever were a magic piece of paper, a weight lifting log is it. If you're not keeping one, then I beg you to pack paper and pen in your gym bag and start today.




Denny Waldarmo is a fitness coach who writes on exercise and diet topics. He is a proponent of weight training, particularly the system taught in "The Truth About Building Muscle." Denny's eye-opening review of this program is available on his web site: http://www.Solid-Gold.info/truth-about-building-muscle.html.




Power Packed Weight Lifting Workout Anyone Can Use


Everybody wants to be a star with beautiful women on each arm. One way to achieve that is to look as best as you possibly can with what you have. If you are not naturally blessed with a gladiator body, that's OK, most people aren't. What you will need is determination and motivation; a strong tolerance for pain won't hurt either-- no pun intended.

How does one build bigger muscle? When people exercise, the strain they put on their body put tears in their muscles. As your body rests, these tears are repaired and restored to be more developed to handle the added stress put upon it-hence the bigger and stronger muscles that grow when you begin your training. Here is a power packed weight lifting workout that will help you achieve that body you've always wanted.

Always begin with warm up before you exercise. Depending on your weight goal, you can do around 10 to 30 minutes of aerobic exercise and then stretching. Warm ups are vital to increase your body temperature and get your blood flowing to your heart, lungs and muscles. Stretching optimizes your muscles for the physical exertion it is about to endure so practice stretching especially between your sets.

There are many machines and exercises that you can do when you're training. What is important is that you carefully plan the frequency of your training, fully working the muscle groups exercised that day and determining the correct sets/reps and weights you will be using.

Start with two to three sets of lower weights and higher repetitions of 12. Choose the weight according to the load that will tire out your target muscle on the twelfth repetition. Start with a light weight and experiment on your subsequent sessions what works best for you. If you are aiming to build bigger muscle, the rest in between sets should be around 60 to 90 seconds.

Most experienced trainers suggest an average of two to four days of training, each day concentrating on certain muscle groups. You can split between your upper and lower body or on muscle groups that work together. Also remember that you need to train first the larger muscles (upper legs, lower back) before the medium (chest, upper back, biceps, triceps, shoulders) and smaller (calves, forearms, midsection) to ensure maximum productivity in your workout sessions.

Here are some exercises you can use:

Legs: squats, front squats, leg press, lunges

Chest: barbell bench press, incline bench press, decline bench press

Back: deadlifts, lat pull downs, T-bar rows

Shoulders: military press (standing and sitting), dumbbell rear felt flyes

Arms: close-grip bench press, dips, barbell curls

Stomach: crunches, leg raises

Do not forget to take plenty of fluids during your workout session and give yourself enough time to cool down by stretching thoroughly after training. If you feel unusual pain in your joints and muscles that is not soreness, have it checked by a therapist immediately. Your weight lifting workout is set; all you need to do now is-do them. Enjoy!




Emmanuel Palmer has studied many ways on how to build bigger muscle. Get the right Weight Lifting Workout and be on your way to a great body today.




Monday, January 23, 2012

Tips For Avoiding Weight Lifting Accidents When Performing Bodybuilding Gym Exercises


There are a number of possible accidents and injuries that can occur during weight lifting and training. These can range from simple aches and pains to more serious injuries, and on extremely rare occasions, death. We are going to focus on the most common accidents that are associated with weight lifting as these are the ones you may be most likely to experience.

Whilst most accidents occur to the muscles and tissue, there are a few common injuries known to occur to your joints. For example, the rotator cuff, which is the four muscles that operate together to rotate the shoulder, often suffers injury. This injury is prevalent amongst those that use a bench press as they do not spend the equivalent amount of time rotating the arm in the opposite direction. This can be prevented by simple stretches or exercises using the arm. A well known injury in many sports is elbow aggravation, known as tennis elbow. In weightlifting, this is usually caused by direct tricep work, but whilst this might bring it on, it could reveal an underlying problem. The best way to recover from an injury like this is simply to rest. Perhaps the most common joint to suffer an accident is the knee. There are various different injuries that can occur with the knee during weight lifting so it is best to seek professional advice if this occurs.

Another accident that may occur during weight lifting is back problems. Like knee injuries, there a numerous possible causes for such an accident, and again it is best to seek professional advice if this occurs. It is also advisable to stop what you are doing as this could potentially be a serious problem, and carrying on with your weight lifting session could have long term effects. This is also the case if you feel that you may have torn a muscle. In order to prevent causing a serious or potentially long-term problem, it is advisable to stop what you are doing and seek help.

Two of the most common accidents likely to occur whilst weight lifting are sprains and strains. Whilst both are similar with regards to symptoms and treatment, they are two entirely different injuries. A strain is a tear of a tendon caused by twisting or pulling, often as a result of bad posture or repetition of an activity. This can be prevented by increased muscle flexibility and strengthening. A sprain is a tear of a ligament caused by stretching. This is common amongst ankle joints, caused by running or landing on an uneven or unstable surface. The chances of such an injury occurring are increased if it has happened before and the injury has not fully rehabilitated, or if the muscle is weak.

Symptoms that you will feel in your muscles if suffering from one of these injuries are muscle spasm, pain, weakness and cramping. You may also experience localized swelling and partial loss of muscle function. When treating a strain or sprain, at least in the short term, it is important to remember the term RICE - Rest, Ice, Compression and Elevation. Increasingly, the term HIRICE is being used, with Hydration and Ibuprofen being added. Depending on the severity of the injury, physical therapy or surgical care may be required to fully recover.

Whilst there are numerous different accidents and injuries that may occur while weight lifting, most can be avoided. Make sure that you warm up before beginning a session, and take the time to cool down after any workout. Also, make sure that you don't push your self too far and overload, particularly when using weights, as you could cause permanent and serious damage to your muscles. By showing common sense and taking your time you should avoid most of the accidents that weight lifters sustain.




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Weight Lifting - Not Just For Men


You probably do not think of women when you think about weight lifting. You think of women as being physically weaker than men and having to struggle hard to lift heavy objects. That may have been the case a while ago, but it is not anymore.

Women can use weight lifting to gain muscle as well as men can. There are just certain ways they may want to go about it. Men may be obsessive about lifting weight, but women often just want to get toned and shaped while at the same time getting a little strength to go with it.

So how should you go about lifting weights and working out if you are a woman?

1. Push yourself to the max:

Whenever you are weight lifting you want to make sure you give your muscles a proper workout. Your muscles should be completely drained when you are done. If you are doing reps make sure you cannot do one more before you pack it in. When you begin to feel the burn this means that your muscles are getting a proper workout, you will notice a more toned look if you do this. Light weight would be ideal for you if you're a woman; you don't want to lift weight that is too heavy and bulk up like a man.

2. Don't try to be like the boys:

Men are built differently from women. If you are lifting weights you must know what your limitations are. Men can recover faster from workouts, while women require a little more time. This is why you should not workout more than a few times a week when it comes to weight lifting, other types of exercises are okay. You want to workout to your ability and progress as you see fit. Trying to be like the boys can end up being very taxing on a woman's body. So follow your own workout routine and build muscle slowly but surely.

3. Make use of the creatine and proteins:

There are some supplements on the market that give you extra fuel to workout. The supplement creatine is pretty safe and is used by both men and women. Women should take it before a workout and after and eat some protein after a workout. This will help your body recover faster. If you do not get enough protein then your body will feed off of your muscles to get the required protein, that's why it's so important if you work out to get enough of this. Women who lift weights are usually very toned as well, that's because they engage in fat burning exercises which some of their male counterparts don't.

Most women don't do weight lifting to be competitive like the men do. They just want to get a nice toned body so that they can look good on the beach. Women can follow many of the same regimens as men but just to a lighter extent. Your aim should be getting lean, getting toned, and getting strong with your weight lifting regimen.




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Sunday, January 22, 2012

Weight Lifting Tips - How to Gain Muscle Mass Fast


Weight lifting is said to be the best way to build muscles. There are many gyms offering weight lifting programs to people who want to have big muscles. They have different machines and equipment to help in muscle building.

However, weight lifting is not an easy workout program. You need to know how to do it well and you have to prepare for it. Otherwise, you might find yourself in danger. Many accidents can happen if weight lifting is not done properly.

Here are weight lifting tips to guide you.

1. Check up. Perhaps the most important of these weight lifting tips is to have complete medical check up. There are certain conditions that you have to meet first before you go into any weight lifting program. You have to consult your physician before you lift weights especially if you have had accidents in the past that led to bone fracture. You also have to take into consideration other problems like heart diseases and high blood pressure.

2. Goals. You have to examine yourself first to know what you want to achieve. Set your goals. One practical tip is to list down what you want to achieve. Bear in mind that you have to be specific with the goals that you will set. If you want to have muscular arms, determine how big you want them to be. If you want to have big, bulging chest muscles, identify how much more you would want your chest to increase. Do not set goals that you know you cannot achieve. It will do you no good if you set goals that are way above your capacity.

3. Warm ups. Never start lifting weights or performing any exercise routine without warming up. Aside from conditioning your body, warm ups lessen risks of accidents. This will also help increase blood flow gradually before you go into more pumping actions. Warm ups are usually composed of stretching exercises that are designed to help your muscles become more flexible.

4. Spotter. Before you lift weights, especially heavy ones, make sure that there is someone to spot you. This is to prevent accidents. Somebody has to be there to assist in case you in case the weights you are trying to lift become too heavy for you.

5. Monitoring. Regularly check your progress. You have to do this so you will know if what you are doing is helping you achieve your goals. This way, you will know if you can proceed confidently or will need to make changes in your routine.

6. Variations. Varying your routine will help prevent boredom. As with any activity, lack of variation leads to boredom. Changes will make your whole workout routine exciting.

7. Water. Drink lots of water when lifting weights. We always have to replenish the water that we lose when we sweat while working out. You do not want to faint due to dehydration while lifting weights. Aside from the dangers that this could bring, it is also embarrassing.

8. Trainer. If you can afford it, have a personal trainer. It is always good to have a professional to guide as you prepare and perform your routines. Risks of accidents and problems can be minimized if not totally avoided.

These weight lifting tips are just easy to follow. They are meant to help you achieve the maximum effect of weight lifting.




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Weight Lifting Workout & Muscle Building Tips


Here are a few inspirational tips for those who dream to become like A.Swarzeneger one day:

Tip #1: Be cool and active.

keep your mind open. Don't be shelfish. Ask for others opinions, ask questions and be eager to learn more and more

about weight lifting. Scan the web, read magazines and books for more information. Visit the local gym to get some

ideas or some inspiration and motivation from others. when you are training do not allow interruptions

in the flow of exercise from start to finish. Do not rush or hurry. A hurried attitude will cause stress and

anxiety and will make you nervous. As a result your overall performance will decrease.

Tip #2: Follow a schedule.

Prepare a program and include every weight lifting or other exercise you will practise. Spent equal time every

day for your training. Count the hours you spend every month and stick to your schedule. Don't go too

far. Practise one or two exercises for every body part and try to build all your muscles. Chest, back, biceps,

shoulders, triceps, legs etc.

Tip #3: Stay focused and commited.

You know its importand to have the right mindset when you workout. Your mental mechanism will support you if

you are focused and determined to succeed. Set a goal, make a promise to yourself, that's vital. Try to keep

your promise. Don't let your training become a boring procedure that has to be done! Be consistent and patient.

Work hard, sense the burn and you will be rewarded.

Tip #4: Be enthusiastic.

Every exercise you practise is unique and must be treated as unique. That means You have to be concentrated and

show some entousiasm. Your mood, your job or daily activities play an importand role when

you do your weight lifting workout. Don't let tension and stress follow you and haunt you. Do some mental

work before training and try to put bad feelings or thoughts in the closet! Bad feelings = negative energy =

negative results.

Tip #5: Be realistic.

When you set your goals you have to be realistic in order to enjoy every weight lifting workout. If you aim

too high you will be disappointed. Start learning your body's behaviour and set realistic goals. Put

too much effort and you will eventually burnout. If you expect to look like A.Swarzeneger with two months of muscle building

training then you're fooling yourself.

In weight lifting and muscle building you are always alone but at the same time you're together with all the

people out there training and exercising. There's nothing you're going through that everybody who works out

haven't gone through at one time or together.




If you would like to become the new A. Swarzeneger check out this Weight Lifting Workout Guide: The truth about Building Muscle. There's also a free 15-part E-Course there, with tips step by step instructions for massive muscle building. You can also read the first two chapters of the guide for free.