Beginner Weight Lifting Get Off to a Fast Start!

You are mentally well if you are physically well and you can achieve this if you follow a healthy lifestyle. Adopting a sedentary lifestyle will make you lousy, your work unprogressive and your life unsatisfied. It is therefore your responsibility to make your life as progressive as possible and to bring the best you can be. Making your body healthy is essential as this will help you have a contented life. As part of bringing life to its best, engaging in certain weight lifting fitness program is beneficial. Weight lifting program will make your body work properly by conditioning the muscles and bones and affecting the function of the rest of your body.

Some of the benefits you can get out of involving yourself in a weight lifting fitness gym are the following: it enhances your body's metabolism, it burns the stored fats at a high speed, it strengthens your muscles and bones making your body in shape, it increases your muscle endurance and thereby avoiding injuries and also improves your coordination and balance.

You will not find it difficult because there are professional instructors who will help you in doing the different exercise patterns. Also before you indulge in this type of activity, be sure that you don't have any concomitant illness that would restrict you from engaging in weightlifting activity. It is therefore advised that you seek your doctor's advice. Since you are a beginner, weight lifting activity would entail and require you to exert some effort and time to condition your body and let it adapt to the new routine. Weight lifting exercises basically start with lifting light-weighted instruments and then the weight is being increased as time passes by. You are expected to follow your schedule properly so that you will be able to have a remarkable outcome or else your program will not be successful.

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Benefits Of Weight Lifting For Men

I'm going to share with you the benefits of weight lifting for men. Not enough men incorporate these into their routines thinking that they aren't that effective. They're definitely wrong when it comes to that.

Benefit 1: You're going to burn calories all day long. You can run on the treadmill for hours, but it's not going to be as effective as a 30-minute weight lifting workout. Muscle takes a 48hr period to repair, so just that 30-minute workout will yield 48hrs of continuous calories burning.

Benefit 2: As you put on more muscle mass, the more calories you will end up burning. The body has to burn so many calories a day to function, no matter if you sit on your butt, or exercise all day long. For every pound of extra muscle you have, your body is required to burn 60 extra calories a day. If you put on 10lbs of muscle, you will be able to eat an additional 600 calories a day.

Benefit 3: Weight lifting will give you strength to do your day. You'd be surprised how much the little things in our lives really wear us down. Carrying in groceries, doing yard work, even eating can be a tiring task. When you start working out with weights, you will be in the position of strength. You won't feel tired out anymore.

These are the main benefits of weight lifting for men. If you were shy about the idea before reading this, you should hopefully be open to it now. Get into the gym and start lifting those weights.

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BodyPUMP Revealed: Weight Lifting for Women and Men

I heart BodyPUMP!! 'Give me some BodyPUMP lovin' is the tune I dance/workout to. After teaching BodyPUMP this morning, I was talking to some of the gym members about the class and what they love most about BodyPUMP. One member commented that her husband was like, "whoa honey, you look so toned. Where is that coming from?" The answer, my friends? BodyPUMP!!

What IS BodyPUMP? Les Mills BodyPUMP is a barbell weight lifting class designed to tone and strengthen the entire body, and enhance personal fitness. The class works every major muscle group and all moves are choreographed to music; the class is always done in the following order:

Warmup

Squats

Chest

Back/Hamstrings

Triceps

Biceps

Lunges/Legs

Shoulders

Abs

Cooldown

Les Mills releases a new release 4 x per year (about every 3 months). Each release has completely new music, moves, and tempo changes. At the club I teach we release a new release and then we are required to teach that new release for a period of 3 weeks, without interchanging with previous releases. After 3 weeks we are free to mix and match from any release we have in our possession.

For example, today I did Warmup, Squats, Chest, Lunges, Abs, Cooldown from release 75 and Back, Triceps, Biceps, Shoulders from release 76. I only have 2 releases thus far (I started teaching in November), but just received 77 in the mail so I need to learn it! We launch it at our club in a few weeks.

What I love about BodyPUMP:

As a teacher I don't have to spend tons of time planning a class, finding music, etc. once I learn the whole release. Yes, Les Mills requires all teachers to learn the ENTIRE choreography perfect before teaching it.

As a participant/teacher it WILL change the way your body looks because it works all major muscle groups to fatigue. You will "feel the burn" in every muscle group if you perform the reps, moves, and form correctly. There will ALWAYS be a challenge awaiting you! It keeps your muscles/body guessing (i.e. overload principle I wrote about) so the muscles have to work harder, thus becoming stronger and more toned (just like my friend's husband noticed!)

You can always go up in weight (without sacrificing form!) or perform the movements at the correct pace. BodyPUMP is designed to move through different speeds to work the muscles differently-thus producing faster changes in the body than otherwise could be accomplished with some other weight training programs. It is a fun, upbeat, and motivating atmosphere! This all depends on the instructor, but I try and do this so people come back begging for more--to feel that "lovely burn."

It challenges your mind AND your body. As you perform the moves correctly and with the right form, you get to make your MIND decide how your MUSCLES move. The body likes to cheat. Yep, the body WANTS to cheat, so the mind has to take over and decide that no, the muscles will slow down and perform the proper speed with the proper form.

The music, moves, and tempos are ALWAYS changing! It keeps you guessing and is fun to find out what the teacher has in store for you that day. It can help get you out of an exercise rut, my friends! It is the best way (I have found) to work every muscle group without boredom and without having to have a lifting partner.

It is a muscle strength AND endurance class, so remember, it will work the entire body, it does have a slight cardio component in some tracks (depending on how fast the movements are), and you WILL burn an average of 450-650 calories per class (ALL dependent on body size, weight lifted, body weight, fitness level, and correct form). It will help create toned muscles you never knew you could have!

I used to be pretty weak in my upper body, but now after teaching for 3 months, I am toned, strong, and fit in my upper body! I still am amazed at what I can lift now! If any of you are curious, this is my current weight selection for BodyPUMP, NOT including the bar weight of about 1.5-2 lb):

Warmup: 20 lb Squat: 50 lb Chest: 35 lb Back: 40 lb Triceps: 25 lb Biceps: 20 lb Lunges: 45 lb Shoulders: 20-25 lb (depending on the release) I hope this helps!

Please let me know if you have any questions. I personally am a HUGE fan of BodyPUMP (obviously, I teach the class at least 3x/week!!) and love when others are great proponents of the class as well. Check out these other posts as well that help explain BodyPUMP: HERE, HERE, and HERE If you go, what do YOU love about BodyPUMP? How has it changed your body? p.s. after taking a class, make sure you fuel up with plenty of water, good protein sources, and whole grain carbohydrates to help fuel the muscle breakdown and rebuilding process (best to do this within 30-45 minutes of a workout!)

Annette holds Bachelors and Masters degrees in both Exercise Sciences and Nutrition Science, is a certified fitness instructor, and certified wellness coach. She teaches BodyPUMP and Zumba at local fitness centers and gyms, coaches clients in weight loss, fitness training, and living well. Get more information on Annette's Coach For Life programs NOW!

Build Your Body Mass and Develop Your Muscles With Weight Lifting Equipment

There is equipment designed to build body mass and develop your muscles like weight lifting equipment and equipment, designed to burn fat and loose weight like fitness equipment. Muscular and strength equipment increases the muscles' strength, reduces the level of cholesterol and helps keeping down the levels of blood pressure and sugar. It is useful to people of any age and condition and may help you to shape your body the way you want. The muscular and strength exercise equipment includes free weights, dumbbells, barbells, ab training equipment, weight training benches, weight racks, vertical knee raise and dip stations, steps, cable machines, leg equipment such as leg presses, leg curl machines, leg extension machines, calf raises etc.

Free weights come in different sizes and colors and are very easy to use. By using them you increase your muscle endurance, strength, power as well as your bones density and your flexibility. They are portable, not expensive and can be used even in front of the TV.

A type of free weight is the dumbbell. It also varies in size and shape and helps improving the muscle mass on your triceps, shoulders and your chest. There are Selectric dumbbells (their weight can be changed mechanically not manually, fixed weight dumbbells (dumbbell - shaped weights), adjustable dumbbells (the plates are to be added or removed manually).

Barbells include a set of collars (the metal components that secure the weights in place), a set of weight plates (discs) and a metal bar (usually steel). The bars come in different length and diameter (women's bar is shorter and lighter). There are standard barbells, Olympic barbells, Triceps bars, EZ Curl Bars, Thick handled Barbells etc. Bear in mind that when lifting barbells you are going to need spotters, for your own safety.

Leg presses are used to strengthen the lower part of the body, especially quadriceps, Gluteus Maximus, calves and hamstrings. Leg presses are leg equipment used to push away a weight by legs. Leg Extension Machines are used for strengthening the quadriceps muscle. In order to execute the calf raises, you should need a seated or a standing calf raise.

A type of resistance training is the usage of weighted clothing. The lower body weighted clothing includes ankle weights, thigh weights, and weighted footwear. The Core weighted clothing includes weighted belts, dip belts, hip drags, weight vests, neck weights, head weights, weighted backpacks, and integrated weight systems. The upper body weighted clothing includes upper arm weights, wrist weights, and weighted gloves.

Weight training benches are also weight lifting equipment. They can be fixed inclined, fixed horizontal, with one, two or more adjustable portions, fixed in a folded position etc.

Today, all of the above mentioned weight lifting equipment can be purchased for home (even online) - this way you are not going to lose time and money ( a lot of them) for trainers and gyms and you can workout at home whenever you want and as much as you want. The only thing you need to do before you start and exercise program, is to contact your physician.

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Building Muscle Fast - A 3-Day Pull-Push-Legs Weight Lifting Routine For Building Muscle Fast

If you look at the way many top bodybuilders, strength athletes, and Olympians train, you might get the idea that you have to spend long hours in the gym nearly every day of the week to make appreciable muscle gains. Fortunately for those of you building muscle fast on a tight schedule, nothing could be further from the truth. When building muscle is the goal, you must stress quality over quantity. The most important thing for you to accomplish in your weight training is to provide an adequate stimulus for your muscles to grow bigger and stronger, and this can absolutely be accomplished in as little as three gym sessions per week.

Here is a 3-day weight lifting routine for building muscle fast with one day each for pulling, pushing, and leg training. The exercises of the "pull" day work your back and biceps, those of the "push" day work your chest, shoulders, and triceps, and the movements of the "leg" day work your quads, hamstrings, abs, and calves. Go through this rotation once per week on a Monday, Wednesday, Friday or similar schedule.

Pull Day

Deadlift - Take a narrow stance, and only use straps if absolutely necessary. Unless your max deadlift is less than 315, use a belt. Work up to 1 set of 4-6 reps, and follow it with a down set of 8-10 reps.

Pull-ups - Pick any variation, and use a range of motion that brings you from a dead hang to a point where your eyes are level with the bar. Set a total rep goal, and do as many sets as it takes you to reach it. Once you are able to perform 15 reps with your body weight, start adding weight and setting new rep goals.

Barbell Row - Use a medium-width grip and straps. Work up to one set of 8-10 reps, and then perform a lighter set of 12-15. Many "experts" will tell you to use picture-perfect, text book form, but you should definitely put some swing into the movement. Just make sure your lats and traps are still doing most of the work.

Curls - Pack two variations and do 3-4 sets of 8-10 reps of each. Use a slight swing in the movements, but do not let your biceps stop working.

Push Day

Bench Press - Use a medium grip, an arched lower back, and a tight upper back for maximal strength. Work up to one set of 5 reps, and then drop down to a lighter set of 10.

Dumbbell Overhead Press - Use a range of motion from your ears to lockout. Pick a moderate weight that allows you to get the weight into position without losing too much energy. After warm-ups, perform 2 sets of 10-12 reps with the same weight.

Triceps Dips - Take a grip on the dip bars that most stresses your triceps, and dip low enough so that your upper arms are parallel to the floor. Do 1 weighted set of 4-6 reps, and follow it with a set of maximum reps at bodyweight.

Cable crossovers (optional) - Do a few high-reps sets of these just to pump more blood into your chest. You might want to aggressively stretch your chest afterwards.

Dumbbell Side Raises - Use a full range of motion and a slight swing. Don't let your ego dictate your weights, but be sure not to sell yourself short, either. Many people can use more weight on this exercise than they realize. Perform 2 working sets of 15-20 reps.

Triceps Pressdowns - Use any type of attachment. Do 3-4 sets of 15-20 reps. This is your last exercise for the day, and you won't work your triceps again for a week.

-Tip- Building Muscle Fast with the Dumbbell Overhead Press: Get a spotter to do most of the work on the first rep for you. That first rep after you kick the dumbbells up is extremely hard to do on your own because of the large range of motion. It's best if you can focus your energy on the reps with a slightly smaller range.

Leg Day

Squat - Use a medium-width stance and a low bar placement on your back. Squat down to at least parallel, and use a belt to protect your lower back and keep your arch. Work up to one set of 4-6 reps, and follow it with another of 10-12 reps.

Leg Press - Place your feet as high and wide as your hips will allow you, and use as full a range of motion as possible. Perform 2 sets of 10-12 reps.

Lunges - Do these with either dumbbells or a barbell. Work up one hard set of 20 steps per leg, either walking or standing in place.

Leg Curls - Set the machine in such a way that your knees are not forced toward a hyper-extended position at the bottom of the movement. Perform 3 sets of 15-20 reps.

Weighted Sit-ups - Keep the weight behind your head, and do not let your back fall all the way back to the floor for every rep. Work up to 2 sets of 10-12 reps.

Calves - Pick two exercises that allow you to use a full range of motion and a slight pause at the bottom. For each movement, perform 2 sets of 10-12 reps.

Training to Failure

For nearly all of the exercises and rep ranges prescribed, go to positive failure. Positive failure is when you cannot complete another full rep. On some of the movements for which 3-4 sets were recommended, you may want to stop a rep or two short of failure. Overall, I have found this method of training to be the most beneficial for building muscle fast. Every time I have gravitated towards higher volume and lower intensity, I have stagnated.

Eating for Size

Make sure you are eating 500-1000 calories MORE than you burn every day, and that 30-40% of those calories are coming from protein. No amount of stimulation in the world will make your muscles grow if you aren't eating enough to provide them with new materials to grow.

Consistency

Like any muscle-building plan, you should stick with this program for several months before considering a new one. Even then, do not change things up unless you have actually stopped seeing progress. You may be building muscle fast, but you still need to put in the time and consistency. As long as you eating enough to gain one half to one whole pound per week, you will almost certainly be seeing constant increases in the weights you use and the muscle mass you carry.

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Choosing the Right Weight Lifting Gloves

For the past years, people have started to be health conscious. A lot of people have signed up for weight lifting programs, joined fun runs and enrolled in gyms. Gym memberships can be very expensive. But still, there are some people who avail the service regardless of its cost. Although you don't have to worry since the equipment used in the gym is mostly state of the art, modern and effective. For clients, gym instructors give brief introductions to all the equipment they are going to use for safety reasons. And, one thing you have to consider before starting your work out is the weight lifting gloves that you are going to use.

Choosing the right gloves will give you the comfort and protection you need. Some gyms offer free gloves for their clients. However, these gloves are not personalized and may be too fit, too loose, or just uncomfortable. It is very essential that you choose a pair of lifting gloves that is your size. Also, you must buy gloves that do not cause your hands to be sweaty during workout.

There are a lot of lifting gloves out in the market. There are branded ones like Nike, Gripad, Adidas, Reebok and many others. There are also options between gloves made of cotton, leather, spandex, and other synthetic materials. You could also choose between padded and non padded ones. There are also types of gloves that are light, eco-friendly and comfortable to the touch. The type of lifting gloves you choose depends on the type of activity you do in the gym.

There are weight lifting gloves that include wrist wraps. This is important especially if you are a serious weight lifter. If not, this still helps in supporting your hands while working out. The purpose of choosing the right lifting gloves is to protect your hand from getting blisters and prevents your hand from getting sore. If your workout plan includes mostly lifting activities, padded gloves are best for you. However, if you are only required to do activities such as pulling or general fitness exercises, you can just use non-padded ones. So don't waste your time in buying cheap gloves that won't last long; buy a pair of weight lifting gloves that's comfortable, good quality, and reasonably priced. Personal safety is the most important aspect of working out. Being healthy and fit begins with the right equipment, right diet and personal safety.

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Cardio And Weight Lifting: How To Set Up Cardio And Weight Lifting On The Same Day

Cardio and weight lifting are two of the main components of a balanced work out regimen. If you can, you should plan your work outs so that your cardio sessions are on days when you aren't performing any weight lifting at all. One of the main goals when planning your regimen and considering including cardio sessions should be to keep it at a light to moderate intensity. This way, the cardio will be a good addition to your training week instead of a hindrance.

If it is not possible to have your cardio solely on your off days, due to scheduling problems or you find you simply just require those off days to be completely off days, then you can do cardio and weight lifting on the same day. Be sure to note that your cardio should always be performed after lifting or in another session entirely. Also, if you can break the two workouts up by about four hours or more then you should.

Again, you should keep the cardio to moderate intensity maximally for best results. High intensity cardio training and a heavy weight lifting program is usually an unwise choice if you are looking to build muscle effectively. The high intensity cardio will really eat into your ability to recover and can confuse the body on what you're really trying to train for.

Another tip to allow you to successfully incorporate cardio and weight lifting into your workout regimens is to avoid interval training on the same day that you are planning on working on your legs. If you try to do high intensity interval training on the same day as you are focusing on your legs, you will find that you will quickly burn out. You will probably even be weaker and unable to perform.

Another helpful way to try to schedule your cardio and weight lifting is to make sure to get at least two solid meals in you before the second session. You should have gotten a relatively good start on your recovery after a few hours and be able to handle this fairly well. Make sure that your meal is high in protein and carbs in order to reestablish your creatine and phosphagen stores.

You will need to ensure that you are getting both muscular rest as well as central nervous system rest when doing this intense type of cardio and weight lifting combo. These two aspects of exercising are very important to your overall health and ability to perform and should not be overlooked. Muscular rest is basically the rest that the muscles themselves require in order to build and repair the tissues. The most common practice is to allow at least 48 hours of rest for this repair to take place. By giving your body 48 hours, you can help ensure that your muscles are fully rebuilt so you aren't just digging yourself further into an exhaustion hole by working it too frequently. The next type of recovery for fatigue is central nervous system recovery. This is the actual amount of time it takes the entire central nervous system to heal itself from the stress of weight lifting in general. If your central nervous system is not recovered but you still try to work out, you will find that you aren't as quick to react (slower reaction times are usually a very strong signal of poor central nervous system recovery), you may feel slightly off balanced, and you will also find that your strength is low or you are fatiguing earlier than normal even if you haven't worked that particular muscle group for the 48 hour time period.

To sum things up, you should use careful planning in order to accomplish a successful incorporation of the two very different work out styles mentioned above. When attempting to do both cardio and weight lifting you need to make sure that you are focusing on doing cardio after you do your weight lifting, leave a large gap between your regular weight training and your cardio session, eat two meals high in protein and carbs, avoid doing leg workouts on the same day as interval training, and also allowing your body sufficient time to rest because this intense workout will be very taxing.

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Muscle Gym - Do You Want to Know How to Get Your Weight Lifting Workout to the Max?

Do You want to know how to get your muscles ripped to the max?

Muscle Gyms are something people like us want to know! If you want to get a mind staggering muscle and fitness workout, you are going to learn the secret that no one else wants to tell you at the gym.

So do you want to know how to develop weight lifting routines at your muscle fitness gym?

I understand how you feel - in fact I learned how to develop a ripped bodybuilding workout on my own.

But here is the secret for you...

I developed a weight lifting plan, and so can you!

And understand this - The essence of bodybuilding consists of a combination of repetitive exercises of sets or reps, which includes different tempos and variations.

The secret to getting ripped muscles is repetitive exercise. It needs to be done slow and methodical for the purpose of increasing the size of the muscles, your endurance and your strength.

Another secret is using proper body alignment. If using a weight lifting belts keeps your body in alignment, then use one.

This is good news for you especially since we would like to know how to develop ripped muscles fast and effective. You can turn this to your advantage.

Warning: Do not neglect the information above! Be sure to take this advice seriously if you want develop your maximum weight lifting muscle growth.

Do you know that there is a proven trick which you can use to drastically get ripped muscles quickly regardless of your age? Read on..

Always seek medical advices before embarking on any new exercise routine.

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Knowing the Basics - The Best Weight Lifting Tip

Weight lifting is a sport that combines power, strength, technique, speed, and flexibility, control, and concentration.

The lifter attempts a maximum weight of a barbell with weight plates in one try. It has become not only an exercise, but a worldwide sport as well.

More and more people have gotten into weight lifting not only to train, but to compete as well. There aren't too many competitive Olympic weight lifters out there, but eventually the more health-conscious chunk of the population will get into training and competing.

Weight lifting is said to be one of the most unappreciated sports. It is often confused with body building. Knowing the basics and essentials of this sport is probably the best weight lifting tip for beginners and professionals alike.

Weight lifting is basically composed of two critical motions - the snatch and the clean and jerk. The snatch consists of pulling the bar in one swift motion from the floor the length of a full arm overhead. Bending the legs quickly as the bar is raised makes the lift easier. This enables the athlete to catch the bar at an arm's length. The combination and strength and speed is perhaps the most important part of the snatch. The clean and jerk motion consists of lifting the bar to full arm's length as well. The clean and the jerk are technically two different actions.

However, it is also considered as one since one action should be completed immediately after the other. An athlete pulls the bar in a swift motion from the floor to a point of rest just about the shoulder level. This is the "clean" part of the action. In the jerk, the legs are bent and both arms and legs are extended to bring the bar to full arm's length overhead in one swift and strong motion.

Athletes usually engage in a "split" position, in which they bend their legs rapidly while raising the bar to catch it at an arm's length. In essence, lifting in the clean and jerk motions is done in two stages. As a result, heavier weights can be lifted as compared to the snatch. Another important weight lifting tip also states that as a general rule, bending both legs to catch the bar is required in both the snatch and the clean and jerk.

It is also deemed physically impossible for the bar to be lifted continuously, without stops. This can only be done if the body is lowered quickly just as the lift is being completed and just as its growing speed is slowing down.

Weight lifters should bear in mind that the strength mainly comes from the legs. The quadriceps and posterior chain muscles are the primary areas that need to be strengthened. The back, anterior, and shoulders are secondary. Being a whole body sport, weight lifting also tackles and strengthens the minor muscles. Before an esteemed weight lifter gets more complex with the positions and stances, getting familiar with the basics should come first.

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Here's What to Look For When Buying Weight Lifting Gloves

Weightlifting is an activity that can be very taxing, not only to your muscles, but your hands as well. Choosing the right weight lifting gloves should be one of your first priorities before embarking in any weight training program. Here we will discuss how to choose the best weight lifting gloves for you.

The Right Size

Imagine wearing oversized shoes. How does that feel? The principle is the same as to why the "right size" matters when it comes to choosing the best lifting gloves. Generally, weight lifting gloves come in four sizes which are:

• Small

• Medium

• Large

• Extra Large

How would you know which size to choose in relation to your hands? Funny as it may seem, check out the size of the shoes you are wearing as that is the best way. As a rule of thumb, here are the measurements:

• Size 7 - 9 shoes - Small gloves

• Size 9 - 10 shoes - Medium gloves

• Size 10 - 12 shoes - Large gloves

• Size 12 and up - Extra large gloves

The Material

Weight lifting gloves are made of different materials. Each type of material has its own purpose. Therefore, before you purchase your own training gloves, you must decide what you want the gloves for.

Neoprene gloves are primarily used for moisture prevention. As you pump those weights, they are very good at helping to wick the moisture away when you sweat.

Leather gloves are used for a firmer and a more solid support, especially is lifting very heavy weights.

The Enclosure

Choosing the enclosure depends on the person's preference and comfort. Never purchase something that causes you any form of discomfort as this will affect your training and performance.

• Velcro glove enclosure

• Slip-on glove enclosure

A Velcro enclosure easily opens and closes your gloves. Therefore, if you want to get in and out of your gloves quickly, Velcro is the better choice. Also, Velcro offers a tighter fit. This is the reason why most serious weightlifters opt for Velcro enclosures. If you're a casual weightlifter, a slip-on enclosure will do.

The Return Policy

After you purchase your training gloves, be sure to try them with weights as soon as you can. Check for comfort and support. If it doesn't offer both, send back the gloves or exchange it with another pair. You can only do this if the store has a return policy. So make sure that you've inquired about it before making a purchase.

A smart lifter should know that a good pair of weight lifting gloves can save them a lot of trouble caused by lifting heavy weights. Sweat on your hands can cause you to drop a weight. You can result in nasty injuries. Good training gloves should be capable of keeping your hands dry and give you the support that you need so you can lift

weights safely. Remember that the "one-size-fits-all" principle doesn't apply when it comes to choosing gloves. So make sure that you choose the right one for you.

If you would like even more information about weight lifting gloves take a look here at: Weight Training Gloves. Also, here is where you can go another helpful weight training tool: Weight Lifting Benches.

Protecting Your Body While Weight Lifting

Weight lifting can be a great way to build serious muscle and get into great shape. However, it can also be dangerous if not done properly. Weight lifters that are not following correct protocol can suffer strains, muscle tears, fractures, dislocations and worse. There are ways to protect yourself against these problems though, allowing weight lifting to get you into shape and strengthen your body and mind.

The first thing you need to do before beginning a weight lifting routine is speak with a doctor. Before you start any fitness routine or sport, you should always consult with your physician and get a checkup. While this may be most important for individuals over forty, it is not unheard of for younger people to have health problems which could interfere with lifting. Therefore, no matter your age, head to a doctor. The physician can check for an muscle problems, high blood pressure or heart disease which could pose a problem during your lifting routine. Once they give you the all clear, you are ready to begin.

As you start building your weightlifting routine, you will need to develop a warmup routine to start with. This routine will include warm-ups and stretches to increase blood flow and prepare your muscles for the work they are about to do. The stretches will improve your flexibility, making the heavier exercises a bit easier. Doing this pre-lifting session will reduce your chances of injury.

Learning to breathe properly is another way to protect yourself when lifting weights. When you hold your breath, your blood pressure can spike to dangerous levels. You need to learn how to breathe normally as you lift weights, inhaling and exhaling with each lift.

When you lift, and especially when you are just starting out, you need to find a reasonable weight that you can lift and how many reps you can lift it for. Starting out with too heavy a weight or too many reps can lead to injury and cause many problems for the lifter. Be reasonable and you can increase the weights and reps as you get better.

Finally, you may want to wear gloves to improve your grip on the equipment. If you are doing extremely heavy lifting, a belt can help provide hernias and back injuries. If you approach weight lifting in a safe, reasonable manner, you will be amazed at the changes you see in your body.

Sydney Garrison is an avid cyclist and sports enthusiast. She is also a partner in an online bike carrier store.

Ready to Shock Your Friends? Here's a Weight Lifting Schedule Which Will Guarantee Results - Fast!

Looking for a good weight lifting schedule to follow?  If you're going to lift some weights you need a plan as to when you're going to work what body parts and what exercises you're going to do, if you don't , you'll see sub-par results. 

With that in mind, here's a look at a good weight lifting schedule you can implement which will yield great results:

1.     Monday - Pecs and Triceps

Start off your Monday by working on your pecs first and foremost.  You want to tire out your major muscle groups before working on your minor ones, such as your triceps.  Do this by doing some flat and inclined bench press as well as dumbbell flys.

When it comes to the triceps, try the tricep pulldown and skullcrushers.

2.     Wednesday - Quads and Calves

You want your next session to be your lower body so you give your upper body more time to recover.  This will be the day in which you implement both squats and the leg press to workout your quads.  Nothing beats squatting for adding mass so make sure your emphasis is on that exercise.

For calves, you can utilize the leg press to work them as well, or you can try the seated calf raise.

3.     Friday - Back, Shoulders and Biceps

This will be a heavy day for you, to start things off, you'll want to do some deadlifts to build a thick back and pull ups to get a larger "V" taper.

As for your shoulders, do some dumbbell or barbell shrugs and some shoulder presses.

Finally for your biceps, some curls and hammer curls should round things off well.

Now this weight lifting schedule should be enough to get you started, but to really succeed, you're going to want a proven plan and diet to follow for maximum gains.

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