Weight Loss Through Weight Lifting - A Beginner's Guide

If you feel that your physical condition is not exactly as you would wish it was because you have extra fat, you should consider losing it through weight lifting. Many people associate weight building with body builders, but this should not be taken as a way to get very muscular and strong. Controlled weight lifting is one of the most effective ways to lose weight and keep it down. It is suitable for people over the age of 12, both male and female.

Step 1: get clearance from a doctor
Before getting into the weightlifting program, it is vital to get a medical clearance from a doctor to be sure that you have no unknown or underlying issues with your health that may pose a risk while training. Even if you feel or look perfectly fine, it is always advisable to get this clearance to be sure that you will be in a position to exercise regularly and can take pressure that may be applied on you by your trainer.

Step 2: Start with three to four dumbbell weightlifting sessions
If you have easy access to weightlifting machines at the gym, you can easily do dumbbell lifting casually at first. This can be three to four sessions to start with but you can increase with time. At home, you can perform dumbbell sessions while watching TV or listening to music to help you take your mind off the strain.

Step 3: Move more even when not exercising
At times when you are not training, it is beneficial to physically move more because it also contributes to your weight loss. For instance, at your place of work or college, if you have to get to a higher floor in a storey building, you should take the stairs instead of the lift. When you have extra time at home in the evening, walk the dog or jog to burn more calories.

Step 4: Walk more often
You should mix walking with jogging whenever you can. You can start small; walking for ten minutes a day for the first week and increase this to about one hour in your third or fourth week. You can do this either outside in the park, around the neighborhood or using a treadmill.

Step 5: Perform Circuit training sessions
A good circuit program combines dumbbell weightlifting with rapid movements between exercises. At the beginning, you can perform one circuit program each week, then two, three up to six sessions a week when your body is fully adapted to the training.

Besides these training programs, it is vital that you eat healthy food to avoid gaining the same calories you burn in your training exercises. The basis of healthy eating should be:

i) Your meals should have moderately low fat but with high fiber contents. Animal fats should be kept at the minimum.
ii) Do away with refined food like cakes, sugar drinks sweets, biscuits and white bread
iii) Maintain a low-carb diet but do not go too low either. You need energy for daily practice but ensure that the food you take contains good fat.
iv) Instead of yogurt, soy, cheese or full-fat milk, choose low fat dairy products in your diet.
v) Eat lots of fruits, beans, seeds, nuts, grain bread and cereals.
vi) Always go for lean, low fat meat or vegetarian meals. Keep the consumption of fast foods to the minimum.

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Why Every Weight Lifter Should Wear Weight Lifting Gloves

Weight lifting gloves are designed for people who are involved in weight resistance training. This type of exercise can result in ugly, calloused hands. But that doesn't mean that with a great body you have to have unattractive hands. This is where weight lifting gloves come in. If you want to know how lifting gloves can benefit you, read on.

The palms of our hands are the ones that are constantly exposed to these frictions that could cause blisters and calluses. Weight lifting gloves cover the palms while leaving the fingers bare. They protect the palms during curling of barbells, dumb bells, and handles of other weight training equipment.

Training gloves prevent moisture formation thus, allowing you to get a better grip on the handle of the barbells. Sweating can cause the hands to become slippery. Once this happens, training equipment is at risk of gliding off. When you drop heavy training equipment such as barbells, you can incur injuries such as: muscle pull, fracture, damage of the muscle tissues, spinal injuries and worse, even death.

When you are performing weight lifting exercises, your hands carry out a number of functions. These are the following:

• Gripping

• Pulling

• Grabbing

• Pushing

You don't want to feel pain and discomfort in your hands while you perform these functions. That's why weight lifting gloves offer you protection that your bare hands can't provide.

These gloves come in several fabrics that are skin friendly and provides cushion to your palms. The cushion prevents the development of calluses, sores. Because of this, you get to work out more hours without experiencing the pain that accompanies a glove-free hand.

Examples of fabrics used are:

• Neoprene

• Cotton

• Leather

• Leather synthetics

The purpose of these fabrics is to help you lift more weight with accuracy thus, enhancing your workout sessions.

There are two types of lifting gloves that you can choose from: neoprene and leather. Between the two, neoprene gloves have more padding than leather. Therefore, they are less apt to bunch up like the leather gloves.

If you don't want to stop in the middle of your routine because of hand pain, it is best to safeguard your hands. But before you do purchase a pair, make sure that you have conducted your research first so that you will get the gloves that best suit your specific requirements.

You are making an important decision, so be sure to compare different set of gloves that are being sold in the market, including different brands. To make a good decision you will want to make sure you take into consideration the following important factors:

• Prices

• Functions

• Benefits

• Quality

Weight training gloves play a vital role in augmenting your workouts and protecting your hands, so you must choose only the best. Never sacrifice quality for price. Generally, the more expensive the gloves, the better benefits you will get. It is not a bad idea to consult a fitness trainer. Often they can give you advice on which type of weight lifting gloves will best for you.

You can learn more about the right gloves to use for weight lifting by going to Weight Training Gloves. Also, here is where you can go for helpful information on another helpful weight training tool: Weight Lifting Benches.

Why Is Weight Lifting Good for Older People?

It used to be that when people reached a certain age they were expected to live the life of an older person, in other words, take it easy, get plenty of rest and cut back on their activities. While exercise was always encouraged, such as walking, some of the more physical activities like weight lifting were discouraged. At least that was the way things used to be, not now! The health community now only suggests strength training but encourages older folks to life weights or any exercise that is considered resistance training. The health benefits are enormous for older people as much as the benefits that exist for younger folks who are doing resistance or strength training.

Is it drastic to start lifting weights at an older age?

Before beginning any exercise program you should check with your doctor to make sure that you are able to start exercising. Once you are given the green light, do some research on the internet to find out what kind of resistance or strength training is right for someone who is older and just starting out. If you don't have access to the internet, check with your doctor and he should be able to provide you information on exercising. The best plan would be to work out at a gym where someone can give you advice on how and what exercises to do. Unfortunately it isn't always possible to join a gym. The good news is that you can get a good workout at home with just a minimal investment of light weights or dumbbells.

Strength training benefits

A strong heart, stronger muscles, and most important you will feel better about yourself as you gain strength from a regular workout. Start slowly and if you are lifting weight make sure that the weights are light enough for you to be able to do a number of repetitions. Don't worry if you feel like you aren't making much progress at first, soon enough you will be able to lift more weight and do more exercises.

So check with your doctor and start pumping that iron!

David Stillwagon blogs about age and health issues such as Weight training for older people

Was ist die am meisten Anabolika Bodybuilding des Planeten?

Eine Menge Leute, die sind nur Erste Schritte mit Bodybuilding sind immer auf der Suche nach der Welt am meisten anabole Substanz, emporzuschnellen ihr Bodybuilding-Ergebnisse. Wenn Sie nicht wissen, dass die Armen in diese Kategorie eingeschlossen sind; Ich war in Ihre Schuhe einmal auch.

Dies ist ein Vertrag. In den meisten anabole Substanz für Anfänger als auch eine Menge ständiger Bemühungen und manchmal tun selbst erfahrene Bodybuilder Fehler zu vergessen, die Grundlagen. Wenn Sie möchten, benötigen Sie einen großen Bodybuilding-Ergebnisse:

Für den Rest des entsprechenden Betrags.

Das heißt, aber für die Ausbildung hart und nach der richtigen Ernährung, viele Menschen vergessen noch zu konsumieren die meisten anabole Susbtance auf dem Planeten, die nicht daran glauben, oder nicht, nur Wasser.

Die Muskelzellen besteht aus Proteinen und beeinflussen, die seine Größe für die Zwecke dieser Verordnung, einschließlich der Glykogen (gespeicherte Kohlenhydrate) und einige intramuskuläre Fett (der Milchfett in den Muskelzellen), die es enthält, das wichtigste Element, das die Zelle Muskelmasse und Anabolismus betrifft das Wasser, in ist der Abwesenheit von denen den größten Teil der Muskelzelle bildet. Nicht genügend Wasser verbrauchen und nur für Muskel Gebäude und Fettverbrennung Prozess, aber Sie können auch haben einen negativen Einfluss auf das fehlende Muskel-Volume, das Sie suchen.

Dies ist scheinbar eine offensichtliche Tatsache, aber es gibt so viele Bodybuilder, ich mich gezwungen fühlte, zu schreiben sind nicht zu trinken das Wasser in den gesamten Artikel.

Überprüfen Sie heraus meinen neuesten Artikel über die Bedeutung von Wasser in die Konstruktion:

Wasser: die meisten Anabolika und die meisten Ginsterheiden Nährstoff für Bodybuilding

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Bodybuilding-Tipps für den Test ist ohne Fett

Als jemand, der in zwei Jahrzehnten in vielen Bodybuilding -Taktik gespielt hat kann ich euch sagen, dass die Strategie für das Essen wie die Schwein-Muskel zu verlassen Sie, leider, als einer der die. Mit Ausnahme des Hardgainers , wer einen schnellen Stoffwechsel in den meisten der USA hat sich auf die Qualität der Kalorien verbraucht im Muskel ist. Zusätzlich, wir werden nicht in der Lage, Kalorien zu verbrauchen, und ohne Unterschied, das ist zu viel Fett nicht variieren entsprechend dem Ergebnis des Ergebnisses.

Da ich eine Menge von e-Mails in letzter Zeit zu diesem Thema erhalten habe, hier ist ein Artikel, ich habe zusammen eine klare Verwirrung: der Test ist kleiner als oder gleich, ohne dabei Fett in Body building Tipps

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Sean Sarantos Fitness 360: Never Say Die - Training

Bodybuilding.com - Sean Sarantos Fitness 360: Never Say Die - Training .tertiary-modal { margin-left:10px !important; } .tertiary-modal .body { height:100%; } .workout-header-blue {background-color: #00a1de;width: 400px;line-height: 22px;padding-left: 10px;color: #ffffff;font-weight: bold;background-image: url('http://www.bodybuilding.com/fun/images/2011/blueworkoutheadingbg.gif');background-position: right center;background-repeat: no-repeat;} 10012525 bodybuilding.com Discounts & Deals - Sign Up! 24/7 Customer Service 1-877-991-3411 Contact Us Need Help? View Cart in: Whole Site BodySpace Store SuperSite Reviews BodyGroups BodyBlogs Exercises Videos Find A Plan Store BodySpace SuperSite Forum HomeArticlesExercisesVideosWorkoutsTrainingNutritionSupplementsMotivationFor SportsFor WomenFor TeensContestsBodybuildersMilitary Main » SuperSite » Training » Workout Programs » Top Workout Programs » Sean Sarantos Fitness 360: Never Say Die - Training Training Getting Started Workout Programs 5x5 Training Celebrity Programs Core Training FST-7 German Volume Training High Intensity Training (HIT) HST Program Mass Gain Programs Military and Police Old School Bodybuilding Periodization PowerBuilding Powerlifting Pyramid Training Short Workouts Strongman Competition Top Workout Programs Training Splits Weider Principles Yoga Exercises Single Muscle Group Training Specific Skill Improvement Cardiovascular Workouts Stretching Guide Age and Gender Specific Plateau Busting Training Tips And Techniques Injuries And Recovery Health Conditions and Diseases Studies and Research Gym And Equipment Personal Training Tracking Progress Resources

Sean Sarantos Fitness 360: Never Say Die - Training Since Sean Sarantos and his body don’t always agree with a set workout schedule, he bases his routines off how his body feels each day. Email More by Dustin Lapray Feb 06, 2012

Since Sean Sarantos and his body don't always agree with a set workout schedule, he bases his routines off how his body feels each day. That may not be as easy for you as it is for this fitness professional. He includes a full weekly split, but doesn't always abide by it daily.

He works two muscle groups per day. He typically performs 'big' lifts early in the week and then works isolation movements later in the week to tone. He likes to give his muscles at least 48 to 72 hours of rest between training days.

If you have an injury, make sure not to overexert the injured area. But neither should you overwork the healthy parts of your body. It's a delicate balance, trying to improve one lagging muscle group without wrecking your overall physique.

Sean used to run marathons and triathlons, but his cardio these days relies on CrossFit 3 times weekly and some weekend runs.

Sean Sarantos's Fitness Program
Watch The Video - 12:25


Sean's Training Philosophy

Says Sean: "The hardest step for anyone to make is the first step into the gym, the journey toward a better life. Even avid fitness goers can be uncomfortable around others. As long as we keep in mind that the benefits will outweigh the insecurities, we can put one foot in front of the other and BOOM! Before you know it, you're a new person! But it always takes that FIRST STEP and everyone has to remember that. You can't leap, skip and jump your way to success. You first have to trip, fall and maybe collect some scars along the way."

Day 1: Chest Superset: Dumbbell Bench Press4 sets of 10-12 reps Pushups (Close and Wide Hand Positions)4 sets of 25 reps Superset: Incline Dumbbell Press4 sets of 10 reps Plyo Push-up4 sets of 15 reps Superset: Cable Crossover4 sets of 20 reps Pushups on Medicine Ball4 sets of 15 reps Day 2: BackSuperset: Wide-Grip Lat Pulldown4 sets of 12 reps Close-Grip Front Lat Pulldown4 sets of 15 reps Superset: Seated Cable Rows4 sets of 15 reps Pullups4 sets of 10-15 reps Superset: Bent Over Barbell Row3 sets of 15 reps Hyperextensions (Back Extensions)3 sets to failure Day 3: Arms Superset: Dumbbell Alternate Bicep Curl4 sets of 12 reps Lying Triceps Press4 sets of 15 reps Superset: Standing Biceps Cable Curl 4 sets of 15 reps Triceps Pushdown 4 sets of 20-25 reps Superset: Cable Hammer Curls - Rope Attachment4 sets of 15 reps Triceps Pushdown - Rope Attachment4 sets of 20 reps Superset: One Arm Dumbbell Preacher Curl4 sets of 12 reps, each arm Tricep Dumbbell Kickback4 sets to failure Day 4: Legs Barbell Squat4 sets of 12, 10, 8, 6 reps Leg Press4 sets of 15, 12, 10 reps, dropset 10 Leg Extensions (triple drop set)3 sets of 15, 12, 10 reps, increasing weight Seated Leg Curl4 sets of 15, 12, 10, 10 reps Stiff-Legged Dumbbell Deadlift3 sets of 10 reps Day 5: Shoulders Superset: Arnold Dumbbell Press4 sets of 15 reps Side Lateral Raise4 sets of 20 reps Superset: Front Dumbbell Raise4 sets of 12 reps, each arm Reverse Flyes4 sets of 20 reps Triset: One-Arm Side Laterals4 sets of 15 reps Upright Barbell Row4 sets of 10 reps Front Plate Raise4 sets to failure Days 6 and 7: Swim and/or Jog Jogging-Treadmill30 min [ Sean Sarantos's Fit 360 Program ]
Related Articles Jamie Eason's LiveFit Trainer: Day 57 Jamie Eason's LiveFit Trainer: Day 59 Jamie Eason's LiveFit Trainer: Day 58 View All Workout Programs Articles About The Author Dustin Lapray VIEW AUTHOR PAGE Dustin has an extensive background in writing and editing and is an integral part of the process as Bodybuilding.com takes its content to a new level!

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Rep Power: 10

rep this user CanadianLifter9

The training program that sean talks about in the video is not the same as the one listed below the video. It would be nice to see his actual program.

Article Rated: 0 Feb 3, 2012 6:38pm | report BodyStats 5 '10", 172 lbs Permalink

Rep Power: 10

rep this user Erik1995

Liked this video, he says a lot of vice things and tips

Article Rated: 0 Feb 4, 2012 12:01am | report BodyStats 5 '10", 169.4 lbs 17% BF Permalink

Rep Power: 10

rep this user UnleashThBeast

umm..no calf training???

Article Rated: 0 Feb 4, 2012 5:32pm | report BodyStats 5 '10", 255 lbs 17% BF Permalink

Rep Power: 4589

rep this user CristianTorrent

EXCELLENT! GONNA TRY IT

Article Rated: 0 Feb 7, 2012 6:43am | report BodyStats 5 '6", 192 lbs 5% BF Permalink Showing 1 - 4 of 4 Comments Previous 1 Next .wicket-modal { padding:5px }.wicket-modal .w_content_1 { background-color:white } Featured Product CytoSport Cytomax

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