Protein and Weight Lifting - Tips to Pick Best Protein Supplement For Weight Lifter & Bodybuilder

Protein and weight lifting can be directly proportional to each other. It can be elaborated as in order to gain muscles, we need to have more proteins in our diet. They are basically found in eggs, chicken, mutton and vegetables. They give strength to our body and help our body to gain muscles. Weightlifting requires a lot of energy. In order to maintain our muscles we should give importance to this nutrient. It is always advisable to take animal proteins in order to flaunt a well toned body.

Protein and weight lifting being interrelated both provide energy as well as help our body to build muscles. Excess intake of proteins can be harmful for your body. Especially people suffering from diabetes should avoid them. This is because it might raise the blood glucose levels in your body. There are many protein supplements available in the market. They may be consumed along with your regular diet, if you are associated with any weight training exercises. They will supply enough energy to your body and maintain your muscles too.

Tips To Pick The Best Protein Supplement For Weight Lifter & Bodybuilder

* One should buy a protein supplement according to his needs and lifestyle. It is difficult for many people to maintain a balanced diet regimen. The best supplement would understand the requirement of your body. It helps you to gain weight and form muscles.

* It is always advisable to do a bit of research before purchasing them. You should try to figure out their advantages and disadvantages.

* It is always advisable to consult your trainer before buying protein supplement for weight lifting. He will be the right person to suggest you the best protein supplement.

* Protein and weight lifting has to complement each other. In order to build more muscles and lift more weight, the role of this nutrient is indispensable. You should buy them from a trusted source. Always drink enough water before and after your workouts in order to maintain the energy levels.

Try the Dynamic Duo for Weight Loss & Total Body Detox !

Click Here For Free Trial ---> Acai Berry Diet

Get additional information or to request one of the FREE Acai or FREE Colon Cleanse samples.

Visit ---> Acai Berry and Colon Cleanse

FREE offers are for a limited time only so get yours today!

Shoulder Injuries and Weight Lifting

Of all the places on your body to be injured, shoulder injuries in weight lifting will render your upper body strength next to useless. If your shoulder is badly hurt, you will have a challenging time pulling or pushing anything heavy.

According to a particular study with elite powerlifters, the most commonly injured areas when lifting iron are the shoulders, lower back and knees. The study also found that if you are older than 40 then you chance of an upper body injury was a lot greater than if you were younger. All in all, however, powerlifting as a sport has an injury rate "low compared to other sports." Olympic weight lifters tend to get more back and knee injuries whereas powerlifters tend to get more shoulder injuries

Anatomy of the Shoulder

The shoulder is a rather complex structure because it is capable of so much mobility. It is comprised of three bones: The humerus (upper arm bone), the scapula, (shoulder blade), and the clavicle (collar bone). The articulations of these three bones make up three main shoulder joints. There are about a dozen major muscles (such as deltoids) that collaborate in shoulder movement as well with minor muscles and tendons (fibrous tissue connecting muscles to bones).

The Shoulder's Rotator Cuff and Bursae

The main shoulder joint is called the glenohumeral joint which is a ball and socket structure where the shoulder blade attaches to the upper arm bone. A rotator cuff covers this ball and socket joint to keep it tight and in place with a group of 4 muscles and their associated tendons. The four rotator cuff muscles are called the supraspinatus, the infraspniatus, the teres minor, and the subscapularis; each one serving different functions to move the upper arm bone (humerus) in different directions within the socket (glenoid fossa).

At the top of the shoulder is a bone called the acromion which is actually an extension of the shoulder blade (scapula). It hooks from around the back to the top. Between the acromion and the rotator cuff is a synovial fluid filled sac called a bursa that cushions and buffers the acromion from the rotator cuff's movements. There are eight such bursae located at different points about the shoulder girdle.

Shoulder Injuries and Causes

The rotator cuff is the most common source of shoulder pain. This includes any problem underneath the acromion bone. A health care professional specializing in sports injuries may be the best one to diagnose the exact cause. They will check the different movements that give you shoulder pain and test your range of motion. Whenever you raise your arm, the space between the acromion and the rotator cuff becomes smaller. This may cause the acromion to push or impinge against the bursa which can swell and become inflamed. This commonly happens with athletes who use repetitive overhead movements such as baseball pitchers, volleyball players, swimmers and the like. It can also occur in the workplace with painters, plumbers, electricians or anyone using repetitive movements overhead. When it comes to a sport such as powerlifting, one study shows there is no correlation between shoulder injuries and any specific exercise.

If the rotator cuff itself is injured then it may be a tear. There are two types of tears: Chronic and Acute. A chronic tear occurs over time because of overuse and usually after a tendon has been rubbing against a bone for awhile. An acute tear is the result of a sudden movement. The shoulder is one of those areas of the body where this is little blood circulation. If an injured tendon sustains microscopic tears and does not get an adequate supply of blood to heal, this could lead to tendon degeneration. This condition, however, is usually related more to age and overuse than it is a result of a trauma or sports injury.

The shoulder is the most unstable joint in the body. Many times the cause of a shoulder injury is because there is too much play in the ball and socket joint. One of the main functions of the shoulder is to provide stability to movements using the arm. If your shoulder is unstable, you will definitely develop problems. Be sure you are diagnosed correctly before you start doing a lot of laterals with dumbbells. Your health care professional will probably give you a few exercises to do for your rotator cuff.

Treatment for Shoulder Injuries

To get a better look at the possible damage within your shoulder, your doctor may suggest arthroscopic surgery. This is a minor invasive surgery where a small incision is made in your shoulder and then they look around inside with a very small camera. Your doctor can see whatever damage there is and help you make a decision about what options are available.

If you suffer an acute trauma to your shoulder perform the first aid procedure known as R.I.C.E. and see a health care professional immediately.

• Rest - Stop using the afflicted part.

• Ice - 10 minutes on, 10 minutes off for an hour (or whatever feels comfortable).

• Compress - Wrap a compression bandage around the injury. This may keep down the swelling.

• Elevate - Keep the injured part propped up and elevated above the level of your heart. This may help keep down the swelling.

Recovery and Continuation after Shoulder Injuries

Recovery usually always begins with plenty of rest. When continuing with your weight training program, follow some key do's and don'ts such as warming up with as many sets as it takes in order to get blood circulation going. The shoulder should feel good before you start a working set. Start off with lighter weight before you are capable of handling anything heavy. Do shoulder stretches after a workout. Know the difference between shoulder soreness discomfort and the pain of an injury. If you have any doubts about a shoulder injury then go see a doctor.

If you liked this article, you may also by interested in the Weight Training and a Back Injury. Check out http://weighttrainingforever.com/ for more weight training information.

The Do's and Don'ts to Weight Lifting

Four Dos and Don't to Weight Lifting:

There are much more than ten rules to productive strength training, but the things you should do are often the things that you do not do, for what ever reason. The things you shouldn't do are usually the things that you do do. You should always use these rules, so read closely.

1- Do not try to replace compound exercises for isolations.

**Compound movements are far more important; not just for the production of more muscle mass in a single exercise. Isolation movements serve a purpose, but it's usually the beginners that add them in as replacements for compounds; you shouldn't do this.

2- Protein is the most important nutrient

**Completely untrue. Protein is used to repair damaged muscle tissue, but too much protein is counter productive. When protein is converted in too large of an amount it results in the body taking the amino acids that it needs before stripping the remaining amino acids of its nitrogen. The non nitrogen amino acids are then used as glucose or stored as fat. When amino acids are used as glucose, it generates ammonia, the ammonia is toxic in more than one ways and often times can be deadly. After ammonia is generated, it then is sent to the liver to be excreted through during during high protein turnover; a phenomenon in which a lot of water is needed to be present usually dehydrating the body. Furthermore, the nitrogen that was stripped is then sent to the liver to be excreted, and has been linked to osteoporosis and kidney stones. Carbs as needed for glucose and fats are needed for a lot of anabolic hormone production.

3- Use machines. The stabilizer maturity required to develop productive strength and hypertrophy with the use of machines is an oxymoron. You are designed to move freely, without the use of assistance through power rods or rails. Your body should work in more than one plane at a time. As a matter of a fact, you put unnecessary pressure on the joints and program incorrect motor pattern with machines anyway. Do not teach your body to move incorrectly! Train functionally.

4- Rely solely on supplements. Supplements are scams; avoid them. Most supplements are there to give you protein or amino acids. There is absolutely nothing that your body needs to grow that it doesn't produce manually. Save your money and spend it on food.

Will "MVP" Riggs

Personal Trainer, Nutrition Consultant

Tips For Heavy Weight Lifting

If you've been working out for a while then you're probably already lifting heavy and seeing results. Or, maybe you're not and you're looking for some guidance. If you're just starting out, take it slowly at first and work your way up to the heavy stuff. Take the following tips to heart and you'll be on your way to making maximum muscle mass gains.

Tip #1: Lift Heavy!

Well, obviously, right? You want maximal gains. However, you want them in the shortest period of time, right, so you can show off your hard work this summer to the people at the beach, not to the people in the gym, right? Well, that leads me to tip #2.

Tip #2: Get in and Get out

Doesn't it annoy you when you're in the gym and someone's hogging the Smith machine (or any other machine for that matter)? You see some scrawny guy doing some exercise you've never seen done before because he's botching up a perfectly good routine that he's trying to duplicate from the latest issue of whatever steroid pumped muscle mag he picked up. On top of that he's doing 10 mediocre sets and taking 5 minute breaks in between, pretending to be working hard...But I digress. Well actually, this is the point I'm trying to make. We've all got busy schedules and we're not trust fund babies who can hang out at the gym and sip banana strawberry protein foo foo smoothies all day long. We're in there to get in and get out as quickly as possible. The point is to head into the gym with a timing goal in mind. For example, if its my legs day I say I'm going to spend only 45 minutes in this gym and not a second more. That means if I want to make my leg workout count I've got to hit the heavy weights (after sufficient warm ups of course), or else I leave feeling unfulfilled, like I didn't try as hard as I could have. I can't waste time doing half-hearted, mediocre sets. No, I've got to do heavy weights with less sets. By setting a timetable you immediately put yourself into the top echelon of weight lifters. Not only will a timetable force your to be efficient but it'll make you lift heavier. You don't have two hours to kill in the gym to do endless warm up sets. You have a finite amount of time to get the work done. Try this: Set aside 45 minutes as your limit. It's not too short and not too long, right in the middle. You'll only be able to take it easy for maybe one or two sets then will have to start lifting progressively heavier because you'll want to make sure you leave the gym knowing you worked hard and have the pump to show for it. By not setting a timetable you allow yourself to drift off and get distracted or take too many breaks. Remember, your body will respond only if it's challenged. So that means limiting the number of sets you do to more quality, heavy ones, and less quantity, and less rest time in between sets. Limit yourself to 40 seconds of rest between sets. That way when you go onto the next set it's heavy, but its also harder to complete because you're body is not rested enough, yet it's not too worn out from the previous set that you can't finish off another good set.

Tip#3: Keep a journal

I know this one sounds simple and maybe you're already keeping one. If so, that's great. If not, go buy a journal, now! This has to be one of the most overlooked and underutilized pieces of advice there is about progressive weight training. I think I'm one of maybe two people in my whole gym who keep a journal. I mean, how can anyone expect to progress to the next level, beyond a plateau, beyond their previous limits, etc., without having a track record of where they've gone before? Is my memory that bad and everyone else's that good? I've been bringing a journal with me to the gym for years and it's helped to keep me on track. The name of the game is progressive resistance training. If you're not keeping a journal you'll have no clue what you did the last workout. Don't rely on memory to get you through. It doesn't work. You'll be doing only what feels right to you, not going above and beyond what you did previously. Don't get too scientific here. Just buy one of those dollar store composition books. You're going to be sweating all over it so don't get anything that you don't want ruined. The journal is your daily workout bible. It's your memory, friend, and training partner. It'll remind you of what you did in your last workout and will motivate you to greater intensity in the next. All you do is write down the exercise performed, the number of sets, and the number of reps you did, and that's it. Sometimes I throw in commentary if I feel I went a bit too heavy, felt some joint/muscle pain during a set, or want to note what felt good/bad about a certain exercise. Whatever you want to write is your business. Don't worry, no one is going to think you're geeky writing down your routine. Just think, with this knowledge in hand every time you head to the gym you'll be sure to rise above the others who are fine with settling for mediocrity. Don't worry about what to write, just write...

Tip #4: Stop talking!

That's right...Talking while working out is a waste of time and distracts your mind from what you need to accomplish. You can't lift with high intensity if you're thinking of what to say to him or her after/before you pump out this or that set. I never talk to anyone when I'm in the gym. If someone starts talking to me I politely walk away or pretend I don't hear them. You're not there to socialize, you're there to work. Remember tip #2? You want to stay focused, stimulate enough muscle fibers for growth and leave ASAP. Think of the gym as a conduit through which you must pass in order to achieve your weight training/bodybuilding goals....

....Ponder upon these tips if you will...there are more to come in a follow up installment.

If you'd like to know more about how you can maximize your weight training/bodybuilding gains please visit my blog http://www.liftingpurest.blogspot.com

Weight Lifting for Fat Loss - 2 Stellar Tips to Boost Your Metabolism

Exercise for fat loss can be the best thing you do in the gym if you want to lose some of those unwanted pounds.

Most people try to just use the strength training machines or avoid strength training all together.

The truth is that lifting weights performed the right way can burn lots of calories, boost your metabolism, and give you more strength and support around your joints.

This article is going to show you some ways you can improve the time and overall effectiveness when it comes to exercise.

TIP #1: Shorten your workout with circuit training.

When most people do weight training for fat loss, they get on a strength training machine and to 3 sets 10 of using a weight that is for the most part not challenging. Then, they go onto the next machine, and the next, and the next.

You want to try to focus your weight training for fat loss efforts more so on using a circuit training format that focuses more on bodyweight and dumbbell exercises.

By adding circuit training for your weight training for fat loss, you can get a lot of work done in a short amount of time.

An example of a fat loss circuit training routine would look like this:

1. Pushups

2. Bodyweight squats

3. 1 arm DB row

4. Hamstring leg curls on stability ball

5. Crunches on stability ball

6. Overhead DB shoulder press

7. Planks

REPS: 10-12 each

REST PERIODS: 30-45 secs

ROUNDS: 2-3

With this type of weight training workout, you can see that each exercise is either a multi joint or core exercise. By focusing on the multi joint exercises, you spend more time working more muscles. The more muscle you use, the more calories you will burn, and the more fat you will lose.

Weight training for fat loss really does not have any negatives when you do it correctly. It makes you stronger, increases your metabolism, burns more calories, and the list can go on!

TIP #2: Do weight training before you do interval training cardio.

Instead of doing your weight training for fat loss after doing 30 minutes at the same speed on a cardio machine, lets change it up a little bit.

You are going to do your weight training for fat loss at the very beginning of your workout after a proper warmup (5-10 mins on a cardio machine).

If you do your exercise after you do a long time on a cardio machine, you will have already used a lot of the energy that you need to work your muscles the way you need to!

So warmup, then do weights, then try doing some interval training.

Interval training is a great addition to a weight loss loss routine. It basically consists of going back and forth between high and low intensities for preset amounts of time.

For example, you might go 2 minutes slow and then 1 minute fast on an elliptical. Then, repeat that 2-1 round 3-6 times. In order to make it work, you really need to push yourself in that intense minute!

Interval training is a great part of a comprehensive weight training program, but be sure to check with a doctor first. If you are deconditioned then you want to make sure you are physically able to do it safely in the beginning!

So in conclusion, fitness combined with interval training 2-3 times per week is the perfect formula for doing a great exercise routine in a time efficient manner.

Work hard, be persistent, and good luck =)

For more information, visit http://www.TheGreatCardioMyth.com to learn about the biggest myths about nutrition, cardio, strength training, and more.

Weight Lifting - How to Save Time While Increasing Strength

I recently came across a research study. It talked about what the physical activity profile was for adults who were tying to lose weight.

They surveyed almost 15,000 people and determined that only half of those who include exercise as part of their program incorporate enough exercise to be effective. So, maybe the half that wasn't exercising enough is doing it at higher intensity levels for those shorter exercise sessions. Then it's plenty effective.

I doubt the subjects used in the study were doing high intensity training, but it's what you should consider doing. Especially if you have a tight schedule and not a lot of time to exercise, it's a great solution. 20-30 minutes is all it will take.

Guess what one of the greatest intensity factors is when it comes to strength training? There are a few key ones, but momentary muscle failure is at the top of the list.

This means pushing the muscle to the point where another repetition cannot be completed in good form. Then once you're done with that muscle group, you move to the next one.

And the best way to do this is by lifting slow!

The great thing about it is that you can pick any exercise in your gym to do it with. Or you can even do it with your own bodyweight using exercises like pushups and do it from the convenience of your living room.

I've recently begun training some new clients and so they've done High Intensity Training (H.I.T.) a few times. One of them is a seasoned exerciser and told me this morning that he's not felt his muscles work this way before. He loves the challenge of pushing himself during a workout as well as how it saves him so much time.

According to one of the guru's of strength training, Wayne Westcott PhD, "The primary intent of high-intensity strength training is to fatigue additional muscle fibers during a more demanding exercise set. Based on the research studies reviewed, it appears that one good set of resistance exercise is as effective as two or three sets for providing a sufficient strength stimulus and producing significant strength gains."

If you're a busy professional and don't have a lot of extra time to spend exercising then increasing the intensity of your strength training is a great solution to bring you excellent strength gains in half the time.

Michael Cordon invites you to receive his FREE e-zine that gives "how to" tips on becoming Healthy, Fit and Lean. A Free Report and Newsletter subscription to move you to action can be found at [http://www.MakeYourBodyLean.com] Learn how to lose body fat, gain strength, eat right and look great by following natural, principle based fitness programs.

Copyright Michael Cordon 2006. You may reprint this article as long as you leave all of the links active, do not edit the article in any way and include the resource box.

What Are The Three Best Types of Exercise for Weight Loss?

If you're in the process of losing weight, or you're developing a natural weight loss plan to lose weight, then you're likely looking at how to incorporate exercise into your program. To do this, it's helpful to understand the different types of exercise available to you and how they impact the body.

There are three primary types of exercise; strengthening, flexibility and aerobic. The truth is; it's best if you can incorporate some level of each of these types of exercise into your exercise program, and it doesn't have to be as hard as it might seem to do so.

Aerobic Exercise

Aerobic exercise uses oxygen to fuel the muscles and makes your heart work harder. When you engage in regular aerobic exercise, you burn calories and fat which in turn helps you lose weight. Doctors recommend engaging in 30 minutes of cumulative aerobic exercise every day for optimal health. Aerobic exercise includes running, jogging, bicycling, swimming, basketball, skiing and climbing stairs to name a few. You may also choose to participate in an aerobics class to get your regular dose of aerobic exercise.

Strengthening Exercise

Strengthening exercise builds muscular strength and is a great complement to aerobic exercise. Lifting weights or utilizing resistance training machines are a great way to build muscle strength, but you can also successfully build muscle in the comfort of your own home by doing sit-ups, push-ups, leg lifts or taking a 2-5 pound weight with you when you go for a walk. Resistance bands can be purchased and used in the comfort of your home, as well.

Flexibility Training

Flexibility training is important because as we age, the full range of motion of our muscles and joints can decrease, and stretching can prevent this from happening. It's easy to incorporate stretching into your exercise routine by stretching for at least 5-10 minutes before and after aerobic and strength-training exercise programs. And be sure you don't overstretch, as this can injure your body.

There are different exercise program options that you can choose to incorporate into your exercise program for weight loss that includes all of the above areas of focus. Pilates, for example, provides strength training, stretching and aerobic exercise. Yoga does the same, with an emphasis on quieting the mind and increasing focus and balance. Various forms of Martial Arts are also a good option to keep weight loss interesting. Or you may choose to purchase a video to move along with in the comfort of your own home. The options are endless.

It doesn't matter what you choose in regards to an exercise routine as long as it works for you and keeps you motivated. The important thing is you're exercising regularly and incorporating aerobic, strength training and stretching exercises into whatever routine you choose for you. By doing so, you'll get a more comprehensive exercise experience that provides the maximum impact and gain for your body as you venture down the path to weight loss.

Health and fitness coach Linda Parker wants to help you create a New You - a slimmer, happier YOU! Click Here to make it happen. For more information on natural weight loss, visit Attract Natural Weight Loss.

Weight Lifting As a Step Towards Weight Loss

Weight lifting is a wonderful exercising option even for women. Contrary to common belief, there are a lot of women who are interested in weight lifting as an exercise routine. Health benefits of it include blood pressure control, more energy, toning of muscles, improvement in muscle co ordination, reduction in body fat, etc.

Weight loss and a healthy lifestyle is what people achieve with weight lifting. Exercises usually are repetitions of sets. Equipments like dumb bells and bar bells are used for exercising. Requirements of weight lifting also include machines which operate on pulleys and cables.

For a person who is into weight lifting as a profession, the exercise routine will be intensive. These people have to necessarily take sufficient rest and breaks to rejuvenate themselves. They also need to supplement their bodies with nutrients available in the market. Proteins and other important supplements will make sure the body does not suffer due to burning up of too much fat.

Be sure to get enough rest:

A person who is just into weight lifting for fitness purposes and does not go into intensive exercise, it is enough if they take a good rest between workouts. This will ensure they are mentally relaxed and physically fit.

Requirements of weight lifting actually dictate that you start off on your routine in a phased manner. If you are a beginner it is important to start off with free weights before gradually moving on to machines. This will give time for your body and muscles to get used to the stress placed on them.

Reducing on intake of fats and supplementing with a nutritious diet with more of proteins will make sure muscles are well nourished and strain on them is less. Requirements of weight lifting exercise routine include focus on both strength and power. This will ensure your development is uniform and you do not reach a fitness plateau.

Strength involves the energy you can mobilize to lift a certain weight. Power requires speed as well as accuracy along with strength in weight lifting. Another important thing to be kept in mind is that your power training should encompass your whole body. Sometimes power training is focussed only on the lower half of the body. A whole body focus is very important to gain good power and endurance.

Follow the advice of trained professionals:

Whether you are into professional weight lifting or just fitness conscious, it is important to take the advice and guidance of a professional trainer while setting your fitness schedule and routine. It is important also to time and again review your schedule based on your physical and mental improvements and adjust the exercises.

During your fitness regime for weight lifting, it is a good idea to work out in a gym which is well equipped and also has soothing soft music. Working out with music in the background is soothing on your nerves and helps you go through with your exercises with lesser effort.

A good motivational music can in fact help you stretch your exercise limits. Doing extra squats will no longer be impossible with a good music in the background. Cardio sessions can actually be fun with music. If there is no music in the gym, you could take your own iPod and listen to music on head phones even as you train.

If you follow a few requirements of this diligently regarding your diet, exercise and fitness regime and take enough rest between workouts, you have all the qualifications to become a good weight lifter. Or you can just take weight training to keep fit and lose weight. Either way, weight lifting is a wonderful activity which is sure to keep you mentally and physically fit always.

Jonathon is a passionate researcher and webmaster. Discover how you can achieve rapid weight loss [http://www.rapidweightloss4u.com/] by visiting his site. Also learn about the benefits of strength training [http://www.rapidweightloss4u.com/strength-training.html] and how it can help you to get healthier and stronger fast.

Weight Lifting Warm Up, Should You Or Shouldn't You?

Warming up the muscles before any demanding physical activity is very recommended. Your muscles don't have a mind of their own, you have to tell them what you want them to do, with your mind. That's a different subject but the point is, it is essential to warm up your muscles properly before any strenuous physical activity, especially any muscle building activity.

One common mistake is thinking that it is enough to jog for 10 seconds or do a few pushups and think that your muscles are warm enough to max out on the bench press. Could you safely max out on the bench press after doing a few pushups? Yes, just as easy as you could without having done any prior pushups.

A warm up is good for two things:

Safety- A proper warm up greatly reduces your risk for injury. If a muscle isn't warmed up, it has a higher risk of tearing or pulling, this could put you on the sideline for months.
More Productivity - A warm up does just that, it warms up cold muscles and prepares them to work hard.
Muscle contracts more efficiently at warmer inner body temperatures
Warm ups increase blood flow to the muscles being worked
Increased blood flow equals better range of motion in the muscles and joints
Increased blood flow also helps deliver more nutrients and energy to the muscles, while carrying away non productive waste products
Warm ups stimulate the nerve pathway to the muscle. This helps the muscle contract more fully and powerfully.The key to a successful warm up is to warm up the muscles without tiring them to the point that it hinders the actual performance of your lift. A good warm up regimen for weight training is to perform one or two sets per individual exercise, using half of the maximum weight that you plan to lift in the actual set. For example, if you plan to perform 10 reps of 200 lbs on the bench press, you should do a set or two of 10 reps of 100 lbs (rest about 30-60 seconds between warm up sets).

Enjoy a safe warm up, then get into the lift you just warmed up for. You will notice that you will be able to lift more, with a greater range of motion.

If you're thinking that you want to know the best way to gain muscle, you need to check out Klint Newton's Mental Edge Muscle Building Program. You can download his 7 Part muscle building guide [http://www.mentaledgemusclebuilding.com/squeeze.html] for free.

Weight Lifting - Spotting the Right Way

If you've ever seen someone doing a bench press with the person behind them ready to grab the weight in case their muscles give out you've seen a spotter action. If you're at the gym and find yourself needing a spotter you should grab one of the gym instructors or ask a stranger to help you with your exercise.

But if you know that you're going to need help in advance always ask a good friend to come along to the gym this way you can spot each other when doing the exercises. Friends working out together also have a certain level camaraderie which allow them to encourage each other and keep each other motivated through the routines. Gaining a relationship with a good lifting buddy who knows your limits is probably the best option when looking for spotter.

You may not need a spotter for every single exercise but make sure that you enlist one where it's necessary. These are some of the times when a spotter is absolutely necessary.

Trying to do an exercise for the first time you may not be in full control of the movement. By enlisting a spotter you can have someone who can guide you through the motion and to the point you can do the exercise yourself.

Of course at some point all of us are going to try to increase the amount of weight that we use. Bench pressing is a perfect example if you're trying to do 200 pounds of weight for the first time you want to make sure that you've got a spotter nearby. As soon as that bar comes off the standards you want to make sure that someone is near by to catch the weight if it comes down on your chest. You may get lucky the first 10 times you increase your weight but that last time may make the difference between you getting injured or just walking away from a failed attempt.

If you're trying to work yourself past failure which is one way to get stronger you'll definitely need a spotter. You may not be sure whether or not you've got that one extra in you. Have somebody nearby who can help with the weight if your muscles fail and you should be good to go.

Before you start your set explain a few things to your spotter. You want to make sure they understand how many repetitions you're going for. You need to let them know whether or not you think this is going to reach your maximum or you think it'll be fairly easy for you. If you think you can only do four reps and you tell your spotter 10 with no problem they may not be looking to spot you until after around nine or 10 when he should at least have your hand on the weights after the fourth rep. Make sure to vocalize when you need a spotters help. He needs to understand whether or not you need help immediately after the weight stops moving or if he is to do a count of three. Clarifying these points will help reduce injuries.

In my next article we will take a look at the requirements for the spotter. We will identify when to step in and take a look at the do's and don'ts of spotting. We will also take a look at additional exercises when there should always be a spotter.

Lee has been writing articles for over 5 years. Come visit his latest websites over at Crock Pots and Slow Cookers and Westbend Slow Cookers. These sites help consumers find the best products and information they are looking for when doing product research.

Weight Lifting Programs for Women? Absolutely!

Weight lifting programs are often thought of as the domain of men. But women too should strongly consider incorporating weight training into their exercise programs.

Why?

Well you don't have to take my word for it. Mayo Clinic, Stanford and Harvard universities are just some of the respected institutions that say weight training can have enormous advantages for most women.

Here are the Top Reasons women should include weight lifting into their fitness program:

1. Stronger muscles will make everyday tasks, such as picking up kids, not only easier but also safer as you will be less prone to injury.

2. Lifting weights will help you loss body fat! As your body mass decreases your resting metabolism (how many calories you burn just sitting around) will increase. Did you know that for every pound of muscle you gain you'll burn 30-50 more calories per day? The extra muscle will also benefit you as you get older by keeping the fat off and helping you maintain strong bones.

3. I can hear you now, "I don't want to look big and bulky." Don't worry, you won't bulk up. Unlike men, women don't have enough testosterone to build bulky muscles. Men have 10 to 30 times the amount of the hormone than women.

4. As I mentioned before weight lifting helps keep bones strong and decrease the risk of osteoporosis. Weight lifting can significantly increase the density of the bones in your spine in just 6 months.

5. Weight training also helps prevent arthritis and even back pain

6. Weight lifting can also increase your cardiovascular health by lowering your blood pressure and increase "good cholesterol".

7. The risk of diabetes is also decreased with weight training. That's because it improves the way your body processes sugar.

8. Feel Better. A study done by Harvard showed that after 10 weeks of weight training, people suffering from clinical symptoms of depression felt better than those only receiving counseling.

9. Weight lifting also helps ward off sluggishness that often affects people as they get older.

10. You're never too old to start weight lifting programs. Just make sure no matter what your age your consult your doctor first.

For Weight Lifting Programs and General Fitness info visit http://weight-lifting-programs.blogspot.com/2008/01/weight-lifting-programs-for.html

Weight Lifting - The Essentials of Weight Training Routine

You will end up with disappointing results if you leave out an essential element of your weight training workout. Make sure you follow the guidelines in the article below to guarantee that you get the most out of your workout.

Before you start working out you need to make sure that all of your muscle groups are covered. In general this is a good list to target, but you can also go for small muscle groups such as shin muscles and inner and out thighs. These muscle groups will be covered in another article. First you want to make sure that you target:

glutes or buttocks
quadriceps
hamstrings
calves
chest muscles
back muscles
abs
shoulders
biceps
and triceps
If you avoid or leave out any of these muscle groups you will not reach your maximum potential. You also increase your chances of injury. Of course there were some exercises that we like to do more than others. Some like to work their arms more than their legs were others because they have the genetic predisposition for smaller arms would rather work their legs. Which is OK but we must make sure you target all muscle groups so that your body looks in proportion and you avoid injury. It is not necessary to target all of the muscle groups each and everyday. If you are starting out two times a week should be sufficient for each muscle group.

You will end up with disappointing results if you leave out an essential element of your weight training workout. Make sure you follow the guidelines in the article below to guarantee that you get the most out of your workout.

Before you do your small muscles you want to make sure you workout the large muscle groups. Making sure that the larger muscles are sufficiently targeted is very important. These muscle groups include your glutes, your pectoral muscles, and back. But if you find that you have smaller muscle groups that are in development you may want to target those specifically on any given day.

You'll need to understand which exercises target which muscle groups in order to perform the exercises in the right order. Most of us don't realize or understand the purpose of a particular exercise so we end up doing our exercises in the wrong order.

Take a second visualize your body and split it up into three zones. You have your upper you're middle and lower. You want to make sure that you complete your exercises in the following order for each zone. Your core muscles such as your abs are considered your stabilizer muscles. You want to make sure these are done last in order to help prevent injury. These core muscles will come into play when doing your upper and lower exercise routines so you don't want them to fatigue prior to completing those exercises.

For upper body you want to do the following exercises in the following order. Target your chest and back first, then you want to do your shoulders then your biceps and triceps and lastly your wrists. For your middle body you want to make sure that you target your abdominal and lower back muscles but please complete the middle body exercises after you've completed the upper body and lower body. For your lower body exercises you want to make sure you target your glutes then your thighs and lastly your calves and your shins.

If you complete your routines in this order you should come out with a well balanced and strong physique.

Lee has been writing articles for over 5 years. Come visit his latest websites over at Crock Pots and Slow Cookers and All Clad Slow Cooker. These sites help consumers find the best products and information they are looking for when doing product research.