Women's Weight Lifting Phobia

I've noticed that a lot of the women I've trained with over the years suffer from weight lifting phobia. By that I mean that they tend to be overly concerned with developing muscularity, as if itís a bad thing. I guess a lot of women are under the misconception that the development of muscle is simple and happens overnight. The truth is that muscular development takes a combination of discipline, proper food intake, and training, and to develop huge muscles takes genetics or supplementation most of the time. The truth is that everyone can benefit from resistance training of some type, whether it's free weights (dumbbells or barbells) or exercise bands. Not only does a toned physique help protect your skeletal frame and increase your resilience to injury, but it also increases your metabolism.

I guess I take offensive that some people think musculature comes rapidly and easily. I have heard more than once, "I don't want to look like Arnold," and just let me say that this is not possible for a woman. Many of the female clients Iíve trained shy away from resistance training in the beginning for this very reason, when in reality looking "like Arnold" will probably never happen, at least not naturally! So my point is please don't be afraid to participate in a resistance-training program for fear of developing too much muscularity. I have even heard this from obese women! I'm certainly not trying to offend anyone out there, only to put your minds at ease. So donít shy away from the weights, instead give them a try before you rule them out.

When engaging in a weight-training program, you should push yourself provided that you are injury free and have consulted your physician before getting started. For increasing strength as well as toning, I usually suggest training somewhere in the eight to fifteen repetition range per set. That means that if the weight is so light that you can pump out 40 reps without batting an eye, then the weight is probably too light. You should feel fatigued by the end of a set, provided that the weight is heavy enough.

So take a good look at your training regime, and ask yourself if you suffer from "Arnold phobia." If so, rest assured that this muscular metamorphosis won't happen, and just get out there and push yourself. If you are in good health, there is no reason to baby yourself, you should be sweating by the time you are done working out. Granted, it's fantastic that you exercise at all regardless of the intensity, but you will be doing yourself a favor and getting the most out of your workouts if you put 100% into them. So what are you waiting for, give this a try for a couple weeks and see if you don't notice a difference!

Melissa Allen, CPT, BS, is a certified personal trainer & exercise therapist, as well as the owner of Optimum Condition?Mobile Personal Training & Exercise Therapy. She is a self-syndicated columnist who welcomes input from her readers, so please contact her with any questions or comments by visiting her website at http://www.OptimumCondition.com

3 Types of Weight Lifting Workouts You Can't Afford to Ignore

Weight training is crucial to reaching your strength and fitness goals. Research has proved that a combination or weight training and Cardiovascular workouts helps build slabs of Mass and shed unwanted pounds of fat than any other combination of workouts.

Additionally Trainees can use weight lifting workouts to build power output, reduce their chance of injury and improve sporting performance.

However, the number of muscle building and strength routines that exist in magazines, on the internet and in gyms across the state mean most people are either frightened or mystified and end up half heartedly following Weight lifting workouts that will never work!

Below are some of the various methods of working out with weights and Aerobics so you can decide which one is for you.

Body Part Training Split

This involves working out different parts of the body, normally once a week per body part. Trainees typically follow different workout plans each day to emphasise that days body part e.G. Monday can be chest and Biceps, Tuesday is legs and Shoulders, Thursday Back and Triceps, Friday is Core work.

This is what's known as a four day body part split and is very popular among the Weight lifting fraternity as it allows them to focus on a given muscle group each day - however it's not lacking its drawbacks. Read on:

Circuit Training

This involves selecting a succession of exercises - ordinarily multi-joint, compound exercises (think deadlifts, squats, clean and press etc.) and Finishing one set of each one before moving on to the next exercise.

At the completion of one "circuit" you return to the initial exercise and start again - typically until 3 or 4 circuits have been finished. These type of weight lifting workouts are especially widespread with people looking to shed fat in a short amount of time although it's not necessarily as successful for building muscle on its own.

Periodization Training

This simply means dividing your training into different cycles e.G. "off-season" and "on-season".

You may have weight lifting workouts for building strength and power and bulking up during non-competition time and then another for building endurance and staying at that level during your on season.

There are several different types of periodization depending on your Aim. Linear periodization is where each aim is accomplished individually e.G. Month one you may focus on strength training, month two on endurance etc.

Non-linear periodization attempts to combine all the elements into a shorter time span of more focussed Weight training workouts to create a better rounded athlete.

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Basic Weight Lifting Exercises

The basic weight lifting exercises are the core exercises that any weight lifter or bodybuilder should include into their program. When we talk about basic exercises we are essentially looking at the ones that are easy to learn, this is not to say that they are not effective! Some of the most basic exercises are:

Bench Press
Shoulder Press
Pull ups
Dips
Rows

Now I know what your thinking, I've not included any lower body exercises! Well the two most effective are squats and deadlifts, and they do require a bit more attention to form, especially if you want to avoid injury! For this reason I would not call them basic, however I highly recommend learning them from someone who is familiar with good technique or even an online resource if necessary.

A basic weight lifting exercise is one that can be quite easily picked up and mastered, a lot of the above ones that I have mentioned are extremely easy to do and are actually quite hard to perform with bad form! Essentially you have one range of movement with them and as long as your focusing on that you cant really go wrong. Take the bench press, this is a push movement, you are lying flat and there is only one way the bar can really go, providing you are not using a weight that you cannot handle then your form should be easy to perfect.

Remember that if you are new to weight lifting you should keep things simple to begin with, for more advanced exercises you really need to learn the correct form before you consider using any substantial amount of weight for, this is particularly true with deadlifts and squats!

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4 Amazing Health Benefits Of a Weight Lifting Workout

A common misconception persists around a weight lifting workout. A weight lifting workout is so often clouded by myths and word-of-mouth that most individuals think bodybuilding solely focuses on the generation of obvious muscle pumps for aesthetics but that is far from the truth. Bodybuilding programs also bring to you some very amazing health benefits that will see you through life in top shape while your counter-parts drag themselves to their graves. Far too many people are oblivious of the health benefits of weight lifting workout and are subject to the negative results of constant stress. This is an age of information and innocence is no excuse.

Increased density of your bones

Weight lifting workout stresses not only on your muscle fibres but also on the bones loosely attached to them. As a direct consequence, certain bodybuilding exercises increase your bone density. An increase in your bone density simply implies that you can keep osteoporosis and other stress fractures that most people in their late forties or even younger people suffer from at bay. Many people have it in their mind that running is the best exercise to ensure that you have a peaceful old age or simply to keep fit but that is not strictly true. If you read around, you will see that running actually promotes muscle breakdown while weight lifting workout helps the building of your body tissues. So are we going for weight lifting workout? Well you should if you want to preserve your bones for longer.

Reduced injury frequency

A weight lifting workout consists of a strength train phase. This segment basically helps make your muscles stronger as well as trigger a renewed strength in your ligaments and tendons attached to the muscle you are stressing with your weight lifting workout. Your body tissues get stronger and the probability of them becoming injured when you undertake a heavy physical activity is much less. We've all been injured at some point or another and we all know how frustrating that experience can be. In about 80% of injury cases, it is noticed that the injury occurred because either a tendon or a muscle was not strong enough to withhold a stress.

Minimized health risks

Regular weight training has a positive effect on health and this is not coming out of nowhere. Multiple studies show that a weight lifting workout reduces insulin resistance, the risk of developing diabetes, blood pressure, heart disease or even cancer. If you just bring yourself to implement a satisfactory and healthy form of bodybuilding program and you top that up with an appropriate diet, you will quite literally ward off most coronary heart diseases.

Reduced fat gain

A healthy weight training regimen helps you enhance your metabolism rate and you can afford to eat more before developing love handles. A simple but efficient weight lifting workout can help you maintain your weight, there is no need for you to starve yourself to death and many people do that.

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Do The Weight Lifting Routines Defined By Popular Health And Fitness Magazines Work?

If you happen to follow the editions of a health and fitness magazine on a consistent basis, undoubtedly you will notice a very interesting fact. Each and every edition comes with new breakthrough training programs that guarantee you crazy pumps like you've never seen before. Something is not quite right there, isn't it? How many times can bodybuilding science make cutthroat breakthroughs in pre-workout supplements or bodybuilding regimes? Many fitness magazines are filled with empty claims and you might reach nothing but a dead end if you fall on a collection of recipes for weight lifting routines that lead to nothing but exhaustion and injury.

I am going to refrain from being biased here. Many magazines define appreciable weight lifting routines but often forget to set the required parameters. No two individuals are alike. Where the training pattern described in one magazine might work wonders for a few select individuals, for others, the same weight lifting routines might prove to be disastrous. Most fitness magazines describe weight lifting routines consisting of outstanding exercise selections and structures ideal for experienced fitness enthusiasts but lead to exhaustion for beginners. Some of the combinations of high training volume and maximized training intensity are just not suitable for the real people.

The good question here is why? Why don't the seemingly good training programs work when implemented in reality. A very useful fact for you is that your muscle fibres can withstand no more than a combined 30-45 minutes of extreme tearing and energy depletion which occurs when you do intense weight training. Full intensity training should not be applied to every set and rep consistently. Training volume and training intensity are two variables that need to be balanced and most of the weight lifting routines in fitness magazines lack that particular aspect. If you push yourself too hard with your training believing you will have a body to die for at the end as promised by magazines, you can be subject to over-training, a destructive state you don't want to be in when undertaking your weight lifting routines. For best results, you should look out for those weight lifting routines that suggest 6-8 intense sets for the large muscle groups of your body and 2-4 sets for small ones.

However, most workout magazines contain useful tips on proper exercise form. You might want to watch out for those when you design your weight training programs. Many articles in the fitness magazines come attached with photos of professional lifts with regard for safety. However, do not take the information provided at face value. Always double check the tips before you begin with your weight lifting routines. It might be a good idea to visit bodybuilding forums to top up on your knowledge of weight lifting routines. Do not subject yourself to injury by silly beginner mistakes such as using a slack grip with thumbs wrapped behind the bar instead of around it. You should always include safety collars in your weight lifting routines. For these reasons, when you watch out for your ideal bodybuilding program, do not just focus on the written content, you need to view associated pictures with suspicion as well.

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Blank Weight Lifting Chart

For those of us that have been lifting weights for quite some time, we already realize precisely how constructive it can be to trace our progress in several other ways. For that purpose, we might need to discover a blank weight lifting chart and to keep track of our progress in that way. Finding one of these charts is not truly all that difficult, as there are several different places that you can look. It is making sure that you employ it properly, which is truly making a difference in how you are progressing, overall.

One of the best places to get a blank weight lifting chart is on the internet. There are several websites that are available on the web which have these charts that are freely available to download. Some of them are in PDF format, so you're going to need to print them out in order to fill in the blank spots with your particular exercises. There are others, however, which may be available in Excel format so you can fill in the blank spaces before you print them out and keep everything a bit neater. You should be aware, however, that downloading a blank weight lifting chart that's in Excel format may be a little bit risky, because there can be viruses that are attached.

Another place where you may be capable of finding some of these charts are in the weightlifting magazines. Each of these magazines will have a different routine that is available nearly every month, and some folks get these regulars, simply for those routines. You will have a troublesome time finding a blank weight lifting chart in these magazines but there could be times when you can evolve one of those charts to your own particular desires. It can save you a heap of time in choosing different exercises and it can also help you to mix things up a bit that will help your total growth.

Something else that you may need to include in any weight lifting chart is a little bit about nutrition. Most of us have a tendency to target the amount of weight that we are lifting or maybe the amount number of reps that we do but nutrition is truly what is going to help to grow and get stronger. You may need to include this on the same blank weight lifting chart or you may want to download a chart for nutrition all of its own. If you eat properly together with lifting weights correctly, you'd be surprised with precisely what proportion of a difference you may recognize.

There's no doubt that keeping an eye on your progress is making a big difference in your total gains. By keeping a chart with you, and making sure that you fill it out comprehensively, you'll be able to see at a peek where you were and where you are at now. This could give you the best opportunity of planning for the future.

12 Secret Weight Lifting Techniques For Maximum Muscles!