Weight Lifting Tips - Growing Muscles Need their Rest

If you started a new weightlifting program recently, you probably are excited and eager to get results as soon as possible. That's a good thing, since the motivation and desire will get you through the tough times ahead. When you're having a bad day and are feeling too lazy to go to the gym, you need to remember why you started this program to begin with. Likewise, when you're feeling the burning and soreness cause by lifting weights, you may be tempted to give up your commitment to muscle building all together. However, here's something you may not have thought of before you started strength training: it's possible to overdo it.

Just as you should be careful not to let go of your commitment, you should also be cautious and not put a strain on your body by training to hard or too often. As you progress and become a more advanced strength trainer, it will be especially important to give your muscles a day of rest. In fact, more than one expert fitness trainer has recommended that you limit yourself to less than 3 hours a week of weightlifting! To understand why, you have to remember that the actual growth of muscle occurs at rest - not in the gym. Exercising with weights will stimulate your muscles to grow, as long as they are challenged beyond their previous limits. The process of rebuilding the muscle stronger than it was before, believe it or not, occurs while you're resting.

If you do not allow for adequate recovery time in between workout sessions, your muscles may not be ready to progress. If you find that you can't lift slightly more weight each week (or even worse, if you can't even repeat what you lifted during the previous session), you need to check your recovery methods. Always allow your muscles to rest so they can keep growing.

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Weight Lifting Vs Cardio - Which is Best For Fat Loss?

For years we heard that if you wanted to lose weight you should do cardio or aerobics. This advice was given to us in the '80s and '90s and even at the beginning of the '00s. But in recent years, some research studies tended to suggest that weight lifting may provide many of the same benefits as cardio. Moreover, the argument has been made that adding muscle can actually increase your metabolism's burn rate and the result is that you end up burning more calories 24 hours a day.

But which is right? We may never have a conclusive answer but what does seem to be true is that when these activities are done with high intensity and in intervals, fat burning may increase. Perhaps the best news of all is that these physical changes can occur in a relatively short period of time.

One study that was published in the Journal of Applied Physiology (JAP) indicated that after a mere 14 days of interval training, 75% of the college men and women doubled their endurance. This was measured as the time they could ride a bike at a moderate intensity before they had to succumb to exhaustion. A control group showed no improvement.

As far as fat burning goes, another study in the JAP had 8 women in their twenties completed 7 intense interval cycling training sessions over a period of two weeks. At the end of that period, they performed an hour of moderate cycling and it was found that their rate of fat burning had increased by a whopping 36%. In addition, their cardio vascular fitness had increase 13%.

What was also very interesting about this study is that it didn't matter what shape the women were in before they started. All showed significant improvement in fat burning. That's good news to those of us who are not pro athletes.

But to come back to the question we started this article with, what does this mean in the weight lifting vs. cardio debate? Adding in some interval training no matter which type of exercise we prefer is likely to help us lose more fat over time. And that can only be a good thing.

If you think you may be interested in high intensity, interval training (HIIT), do consult with your doctor first. HIIT may not be suitable for everyone - especially for those with a history of high blood pressure or heart disease. However, if you would like to move forward, there are two programs you may find interesting. The first, P90X is a balanced program of weight lifting, cardio, yoga and stretching. There are bouts of high intensity in it. For a more cardio program, why not consider the Insanity workout which is a lot of high intensity exercise for those who want to take their fitness to a new level. And for more information about this and related topics, be sure to stop by PressPlayFitness.com.

Weight Lifting Tips For Wrestlers

Wrestlers have to face grueling test for endurance and strength each time they are on the mat. This is the reason why wrestlers have to focus more aggressively on their training sessions and exercise routines.

Weight lifting is an important part of training for wrestling. When right methodology is followed for weight lifting the gains can be seen in form of strength and muscles mass. A well guided conditioning for wrestlers ensures right surge of strength. It is this practice that would segment a good wrestler from great wrestlers. Given below are some quick weight lifting tips.

3 basic weightlifting equipments for wrestlers:-

Barbells - Barbell help in rowing exercises which make muscles work effectively and strengthen their posture. Barbell rowing exercises strengthen large back muscles and work amazingly to improve posture. Being free weight exercises they utilize the stabilizing muscles that help in burning more calories and building overall muscles.

Dumbbells - They focus on resistance training exercises. Dumbbell exercises require more balance, in turn helping to bring optimal performance and right balance positioning for wrestling matches.

Kettle bells - Exercises through Kettle bells focus on four aspects of strength: - grip, endurance, core strength and power building. Thus practice with Kettle bells focuses on building overall strength of the body and increasing more endurance for wrestlers.

Weight Lifting During Season

Experts suggest that weight training during wrestling season should be restricted to not more than four times a week. To maintain muscular power that was built before the wrestling season wrestlers should try more movement specific exercises Therefore more emphasis should be given to dumbbells and Kettle bells exercises

Pay attention to Diet & Nutrition

Under both circumstances, if you're trying weight gain or weight loss, you should keep protein rich diet a regular inclusion. Keep saturated fat and refined carbohydrates limited. Eating well balance diet is necessary, and timing it according to the intensity of the workout important.

Energy is important for wrestlers. If body finds no energy to burn, it will breakdown its own tissues to source it for body's needs, which is detrimental for the workout you do, so maintain it with high quality food intake.

Strength & Endurance Building

For muscular power 15 to 30 repetitions and two to four sets per exercise are best recommended.

When working on muscular endurance 30 to 60 seconds of quick repetitions are sufficient.

A minimum gap of 48 hours should be given once weight training sessions for any muscle group is done. This applies for amateur wrestling as well as all other types of wrestling.

Practice with Trap Bar

Trap bar is another great equipment to gain muscle strength. It guides maximum stimulation for every muscle and is hexagonally shaped equipment.

Give Body Ample Rest & Avoid Stress

A sleep deprived, strained body has more chances to lose muscle mass. Additionally if you're stressed, then hormones like Adrenaline, Noradrenaline and Cortisol can influence the muscle mass in your body. So rest and distress completely

Will Weight Lifting Build an Ideally Shaped Biceps Muscle?

Many bodybuilders seem to focus upon developing two muscle groups beyond all others, with the abs and biceps becoming the primary goal of many weight training workout routines, often to the detriment of total body development. The biceps are an especially popular muscle group due to becoming the de facto standard sign of strength and power, symbolizing bodybuilding superiority, with numerous bodybuilders obsessing over producing the biggest, most visibly striking biceps pose. A great many weight lifters will even neglect the importance of triceps, a vital upper arm component, in favor of biceps emphasis, not comprehending the importance of training complimentary muscle groups.

In the pursuit of a specific biceps contour, bodybuilders experiment with numerous techniques, and do so with the hopes of developing a certain biceps shape, usually patterning their goal after another's success, and wanting to achieve similar type of progress themselves. They, of course, will adopt an identical routine, with the feeling that by doing so, arm shape will replicate the bodybuilder they aspire to emulate, but after months of training, will find that the biceps do not respond quite as expected. They may gain size, but the shape, which is what many bodybuilders wish to enhance, stays identical, so they begin to sense that their body is becoming a larger version of what they noticed before starting to train consistently with weights.

The reason for this is that unlike far too many are led to believe, biceps shape is not determined by weight training workout routines or due to an effective bodybuilding system, but rather is a function of genetics, which is why some bodybuilders, even those who rely on illegal and dangerous steroids, have a biceps shape that is relatively flat, while others show an elevated peak with a very appealing, rounded appearance. Two bodybuilders could quite easily embrace identical weight training routines, and find themselves achieving surprisingly different results, all because genetics will dictate how a biceps ultimately develops.

Of course, this does not mean that the biceps muscle cannot improve through dedicated weight training effort, as adding size to any muscle group will enhance its aesthetic impressiveness, but many seek to mold a new shape for their biceps, transforming a flat, pancake-like biceps muscle into a rounded peak, and there is no weight training or bodybuilding diet routine that can help produce such results. Those with a high, shapely biceps peak were born with the biceps muscle destined to appear in such a way, and if body fat percentage was low prior to beginning a weight training expedition, the soon to be bodybuilder could easily determine that his or her biceps had such a natural contour just by flexing, even though no additional muscle had yet to be gained. The possibility of modifying biceps shape is one of the most widely accepted misconceptions, and frequently places bodybuilders in an endless loop as they seek the perfect weight lifting system that will mold their biceps into the rounded appearance they are striving for.

In reality, all that any bodybuilder can focus upon is increasing muscle size and reducing body fat to low levels so that the muscle becomes more visible. For bodybuilders who have a high percentage of fat prior to beginning their weight training voyage, biceps shape can be a challenge to determine, as fat hides muscle definition, so body fat must reach reasonably low levels before determining such a characteristic.

But do not become discouraged, as regardless where your biceps currently rank in terms of peak, following an effective bodybuilding diet and weight training regimen will allow you to build significant size, which maximizes the genetic potential that you've been granted. Frequently, a bodybuilder who does not possess impressive biceps peak may have a well formed back, chest or legs, where others with more pleasing arms are deficient in these areas, so instead of focusing on producing what you have personally defined as the perfect bodybuilder's build, aim to grow muscles to your genetic potential, and reduce body fat as low as your metabolism will allow to bring about the best physique you personally are capable of. In short, seeking a specific biceps shape is wasteful when this is an area beyond any bodybuilder's scope of control.

Francesco Castano authors MuscleNOW.com, a diet and weight training program teaching the exact techniques for building muscle mass without bodybuilding supplements or drugs. He also owns IncrediBody.com, an online fitness superstore selling protein powder at guaranteed lowest prices.

What is a Hardgainers Weight Lifting Program?

A hardgainers weight lifting program is not that much different to anyone else's weight training regime except for one thing. A skinny guys workouts must be extremely efficient and effective because you have very little leeway unlike other body types!

The ectomorph body type has a high metabolism unlike the mesomorph and endomorph. This means those other body types can be very slack with their eating and their training and still can get some muscle growth as long as they are doing most things right. You on the other hand being a hardgainer need to get 10 out of 10 on all parts.

So here are the things you have to do right when you are in the gym:

High Intensity - This means you should not be lifting light weights but heavy ones instead. Focus on sets where you can only manage 8-10 reps maximum before failure. More than this just tires your muscles out but does not spark muscle growth. Only by challenging your muscles with the most it can lift will you force them to adapt.
Minimal Rest - While recovery is important do not spend too long between sets or exercises. Keep your focus on target and move from one thing to the next when you are ready but no more and no less.
No Cardio - A warm up on the treadmill is ok but apart from that don't do it. You are aiming for muscle growth here and cardio work while good for your health does not crate bigger muscles.
No Distractions - Forget everything else. Plug your mp3 player in. Ignore the women, ignore the men. Focus just on what you want to achieve long term and from moment to moment.

Simple Hardgainers Weight Lifting Program tips these may be but they are effective and they will help you achieve the body that you want not the one nature has forced upon you.

For more information on how to get muscle fast without the use of supplements or steroids click below to get the lowdown on skinny bodybuilding.

Skinny to Muscle

What To Do About Acne During Weight Lifting

One very common problem that some people have is acne problems when getting onto a weight lifting routine. During the period of weight lifting the body starts to change a bit causing quite a bit of acne that breaks out on the face, back, neck, chest, and other parts of the body. it is a very embarrassing problem for many. it is hard to deal with trying to improve body image through lifting weights and exercising and having to deal with a body problem because of it.

One of the causes of this is that the body at times can have changes in hormones while doing heavy weight lifting routines. For many this happens during their 20's and even into their 30's. These extra hormones cause the acne. For this type, you might have to see a dermatologist since the acne is strictly chemical in nature. There are some other things you can do about acne.

First of all, you need to start wearing a shirt when lifting weights. Try to cover up the body as much as possible with clean clothing. The reason is that if the body is exposed to the equipment or has excess friction mixed with sweat causes acne problems.

Be sure to wipe down the equipment before and after use. Many times the acne can be cause from the dirt or sweat from others. it is disgusting to think about it all mixing together on your skin and having reactions like acne from all this.

Be sure to shower immediately after working out. This will help get rid of the bacteria as much as possible to prevent pimples from forming.

Also look into a change in diet. Some have controlled or prevented this type of acne by dietary change. Limit sugars especially since these can be a problem for your acne problems.

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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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