A Split Routine - Weight Lifting Program For Women

Now you have built up some muscle mass from the beginner workouts and are ready to graduate to a split routine. Split routine means you work each body part once or twice a week; this allows you to concentrate on each muscle group and really build the muscle. Allow 48 hours before working the same body part again so it can repair and rebuild itself. Here are a few split routine examples:

Day 1 - Chest, Shoulders, Triceps

Day 2 - Back, Biceps

Day 3 - Legs, Abs

Day 4 - Rest

Day 1 - Chest, Back

Day 2 - Shoulders

Day 3 - Arms, Abs

Day 4 - Legs

Day 5 - Rest

Day 1 - Quads, Hamstrings

Day 2 - Chest, Back, Calves

Day 3 - Shoulders, Arms, Abs

Day 4 - Rest

You can really mix it up any way you like; it is very versatile. Just remember to not work the same body part two days in a row. For each body part, pick 2-4 exercises and complete 3-4 sets of each with at least one set completed to failure.

Do your compound exercises first when the muscle has the highest amount of strength and energy. For example, if you are working legs, do squats and lunges first, then follow up with leg extensions and calf raises. If you are training shoulders, do shoulder presses and upright rows first, then follow up with lateral raises, front and rear raises.

You want to switch up your split routine every 6-8 weeks so your body doesn't adapt to it and stop growing. This is called periodization. With seemingly endless combinations of split routines, you should have no problem incorporating new workouts.

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A Startling Fact About Weight Lifting Shoes

The Costly Truth About Good Weight Lifting Shoes

Have you ever thought about what shoes you're going to wear to the gym?

Do your gym shoes serve the purpose? Is it suitable for your bodybuilding task. Does it help your performance? Is it safe to wear your shoes in the gym while working out?

Proper footwear is so important when you're working out in the gym, especially if you are lifting free weights

Another issue is to control the way your body is in position while you may be standing on an unstable surface. You do not want to lose your balance while lifting heavy weights.

Here are 3 insider secrets for safe gym shoes and safety in the gym:

A good weight lifting shoe needs to be snug fitting, provide good balance support and have a noncompressible neoprene or crepe wedge sole for traction on the floor

If you check online stores for bodybuilding shoes, you will see that they will lace all the way down to the toe and usually will have an adjustable strap across the metatarsal area that add more lateral stability.

You will need to check online what type of gym shoes that I'm not overly expensive, but not too cheap. After all, when you are comfortable working out, you can build massive muscles without worry about your shoes.

Warning: Do not ignore the above! Be sure to take this advice seriously if you want develop massive muscles by wearing the best weight lifting shoes.

Always seek medical advice before embarking on any nutritional or exercise program.

If you want to know more secrets to develop a muscle weight training program and using the best weight lifting shoes pay attention!

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5 Best Weight Lifting Tips

1. If your weight lifting for muscle growth eat like crazy but, eat clean foods good sources of protein and carbohydrates you can find all these at your local grocery store just read the labels and you will be amazed on the contents of some items. If you just eat anything you want you will most likely gain weight but, it will be fat so eat good clean healthy foods for muscle growth.

2. Don't spend your money on expensive equipment because as you get more into weight lifting you will require more weights and more equipment and this will run up your bills fast. Find a local gym you like and signup and pay a monthly fee you will find in the long run this is the best financial move you have made in awhile.

3. When heading to the gym bring only what you need maybe a water bottle and a towel if your gym doesn't already provide it. The more you pack around with you in a sometimes quite busy gym can become very inconvenient and unnecessary most of the time. If you have access to a locker this would be ideal so you can lock it and have anything you might need for before during or after your workout.

4. One of the best weight lifting tips I can give you is to always keep the strictest form when performing exercises. A common mistake many people make is trying to use more weight then they need because they are using bad form not to mention this can result in an injury. Contact a personal trainer or someone at your gym for assistance or proper form or find a good book.

5. The fifth and final weight lifting tip I have for you is to bring a friend or relative with you to the gym as a training partner they can spot you and you can motivate each other to keep coming to the gym and reach new levels of fitness together.

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A Weight Lifting Programme Satisfies Your Fitness Needs

Your overall weight lifting programme is very important to your health and strength. There are many reasons to design a specific weight lifting programme such as weight loss, general fitness, sports, or shaping the body. Your lifting programme is most efficient and effective when created with your specific goals in mind.

You need to do a few things before beginning your lifting programme. Start by warming up the muscles. This prepares you heart, lungs, and muscle for the activities ahead. You can walk, jog, cycle, or perform any other aerobic activity before starting your lifting programme. Light stretching is okay as well.

As you begin your weight programme, decide on the amount of weight you wish to start. Remember not to lift too heavy too soon. Start with 1 set of 12 repetitions for several exercises. Build upon your weight programme, and eventually you will grow stronger and fit.

Decide on the frequency of your workout and stick to it. If you decide to lift 3 times a week for 45 minutes a day, be sure you do at least that. After 10-15 sessions, consider whether you want to increase your original workout.

Make sure you cool down and stretch at the end of each session. This aspect is very important to your health and fitness progress. Make sure you consult a doctor about any pains you endure. The important thing is that you are comfortable with your programme. There are so many possibilities for you. This gives you a great start.

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Beginner Weight Lifting for Women

Many women are generally afraid of lifting weights as they think they will be putting on big muscles. Despite the fact that this is almost physiologically impossible due to a lack of testosterone. Mens natural ability to create testosterone, along with the huge amount of protein consumed are what really create muscle hypertrophy.

The men that are really big and muscular have got there be eating massive amounts of calories to do so. This is a continuous job of taking in protein and making sure enough calories are being consumed.

Women just have to make sure not to go overboard with their calorie intake.

There is also a fear of going outside the comfort zone. It is very easy to keep doing what your used to and think you are doing enough. However, this will not get you the results you are looking for.

Lifting what you find a heavy weight for 8 - 10 reps will put the body into a major calorific deficit that will have the body burning calories for up to 24 hours. This rep count is important as going over 12 reps really is to many reps and means that the weight you are lifting is far to low.

It will leave it very difficult for you to improve your strength and to tone up. You should aim to keep the reps low and find the weight challenging.

The sets can be between 3 - 5 with a rest period of around 40- 60 seconds. This will give you the lean and toned look rather than the skin and bone look of a cardio junkie.

The heavy weights your lifting should be focused on free weights rather than machine weights. Machine weights are generally in a fixed start which means you have to adjust for them. This will put you out of your normal range of motion. Free weights are lifted entirely by the lifter, who controls the weight throughout the entire range of motion, with the help of the synergistic muscles.

This means that more of your body is working and that your body is moving in a free range of motion that is comfortable to you. Thus preventing long term injuries and meaning your getting the most out of the exercises.

If you have never lifted weights before then the news is even better. Newbies get greater gains due to the effects of the neuromuscular system and basically getting the muscles firing. The other good news is that studies have shown that most women can gain strength regardless of their starting point or amount of muscle mass.

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Add Weight Lifting to Your Exercise Program

Exercise is the magic word or the mantra for leading a healthy and long life. The two common exercise options available are, going to the gym and doing weight lifting exercises or going over to the nearby park for a relaxing walk or a jog. Getting your heart pumping and those muscles' working is the only shortcut to attain perfect health. Including weight lifting in your daily exercise program has its own perks.

So, how do you get started with a weight lifting program?

First and foremost, you need to do a medical checkup to evaluate your health status. This will help you and your trainer, to select the correct weight lifting schedule.

Gear up. The first thing on a shopping cart should be shoes. Buy any good shoes with nonslip soles. Running shoes will be ideal for those who plan to use the treadmill. Avoid shoes with high heels.

Being properly dressed for your weight lifting exercises gives you a moral boost. Prefer cotton clothes that are not tight at your joints, so that you have freedom of movement. Avoid clothes with too many pockets or flaps or dangling things.

Bring your own towels and water bottle.

Walk or jog your way to the gym. This will warm you up, allowing you to start your weightlifting exercises immediately after you reach.

Choose your gym, the trainer and the appropriate diet.

Set a few attainable goals.

Put a proper plan in front of you. Before starting with your weight lifting program you need to decide what your goals are. Is it to build up muscle mass or do I want strength and endurance? Once you have decided your goal, discuss it with your trainer. It's time now to seek out a gym partner. In weight lifting exercise program, you need the help of a workout partner while training with heavy weights. After you start the program, track your progress through self observation or by asking your workout partner.

Be committed to your cause, once you start weight lifting program. In weight lifting there is no gain without pain. So be ready to sweat out and burn those fats. Always consult your trainer for expert advice when in doubt. Your weight training exercise program should include a minimum of three workouts per week, which are one hour to one and half hours in duration. Be sure not to skip the rest days because overworking your muscle will burn it down instead of building it.

What are the benefits of introducing weight lifting into your exercise program?

It increases your physical work capacity.
It increases bone density and reduces free fat in your blood.
Increases the strength of muscles, tissues, tendons and bones.
It helps in the rebuilding cells and improves vitality.
It boosts the immune system and improves circulation.
It increases your muscle mass and slows down the ageing process.
It improves your libido and your metabolism.
It reduces stress, anxiety, risk of diabetes, blood pressure and improves quality of life.
It increases the production of testosterone.
It improves your physical appearance which is a big moral boost.

We all have envied the six pack abs of supermodels and film actors. As the saying goes "if you can dream it, you can do it", so believe in yourself, work hard, and dream. Dreams do come true.

Until the next article "Be Your Best"

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Best Weight Lifting Program For Women

The best weight lifting program for women is the one that is aligned with your goals. If you want a lean, sexy body, you wouldn't start doing a body builders routine and eating a huge amount to try put on bulky muscle. Let me show you the best routine for the goals you are aiming for:

Step 1. Define your goal

You want to know exactly what it is you are after. If you are not sure - just make a decision. It can always be changed later. For example, if you decide you want to lose some body fat, great. Now, have your weight taken and body fat measured and set a target.

Step 2. Choose your tools

If you are wanting to lose body fat, you should be doing a full body workout with weights a few times a week. Don't get afraid that you will start to put on muscle and become big and butch - unless you start eating a lot of food, you won't put on any muscle. If you focus on just bicep workouts for example, yes, you will get slightly larger muscles, but it is so hard for women to put on muscle it takes devoted female body builders up to 5 years of heavy lifting before they see measurable increases in mass.
If fat loss is your goal, here is the ideal workout:
Deadlifts
Back squats
Clean and press with light weight
Calf raises
Tucking crunches
Bench press

These are all the exercises you need - notice that they are all mostly compound exercises meaning they don't just target one muscle - except the ab exercise and calf raises.

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Beginner's Weight Lifting Nutrition - How Many Calories?

Determining the correct amount of calories to eat can be a confusing endeavour. There are many different techniques and formulas used to compute this figure. Below we offer one of the simplest ways for you to find your target calories, whether you are trying to gain or lose weight.

First Things First: Weigh Yourself

This step can be stressful depending on your body image. But know that if you skip this step you will never know if when you reach your fitness goals. By weighing yourself before you begin your diet and exercise program you will be able to see, on paper, the improvements in your physique every week even if they are not evident in the mirror. This is crucial is keeping motivated as you strive to reach your fitness goals. So - just step on a scale. If you don't have one in your bathroom already, most gyms have a scale for their members to use. Simply record the date and your weight

The Key to Gaining or Losing Weight: Calories

If you want to gain weight, you need to consume more calories than your body needs. Conversely, if you want to lose weight, you need to consume fewer calories than your body needs. When it all boils down, it really is that simple.

How to Determine Your Calorie Requirements?

First, you need to determine your Base Metabolic Rate (or BMR). For men, the formula is as follows:


BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year)
For example, let's compute the BMR for a 25 year old, 6 foot tall (72 inches), 185 pound man:
66 + (6.23 x 185 (pounds)) + (12.7 x 72 (inches) - (6.8 x 25 (years)) = 1897 BMR

Next, using the Harris Benedict formula, we can determine the caloric requirements based on the activity level of your lifestyle:


Little or no exercise (NOT you) = BMR x 1.2
Light exercise 1-3 days per week = BMR x 1.375
Moderate exercise 3-5 days each week = BMR x 1.5
Hard exercise 6-7 days per week = BMR x 1.725
Very hard exercise 7 days per week = BMR x 1.9

Using the previous example of the 25-year-old male, if he's lifting weights and doing cardio 3 days each week, his daily caloric requirement is approximately 2940 calories.

The figure above is considered a "maintenance" calorie level. He should neither gain nor lose weight if he maintains that calorie count and the moderate level of exercise. If your goal is to gain weight, it is recommended that you increase your caloric intake by about 10% per day over your maintenance level. If your goal is to lose weight, it is recommended that you decrease your caloric intake by 20-25% of your maintenance level. Using the example above, the 25-year-old man should eat about 3230 calories each day to gain weight or about 2200 calories each day to lose weight.

Please note that the number of calories you should consume will fluctuate as your weight changes, or as your workouts become more frequent or strenuous. Now that you know how much to eat, the next step is deciding which foods are best.

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Beginning Weight Lifting Routine: 3 Tips to Start Off Right Tonight?

Do you want to start a good beginning weight lifting routine? Before you get going it is important that you have a few good practices in place.

Read on further to see exactly what you should do, and how to guarantee your success in the long run.

Tip #1: Pick Out Exercises

You really do not need a lot of different movements to get this going. You can start off with deadlifts.

This is a movement which requires you to use your legs, arms, and back to pull free weights up and down.

There is also the bench press that will build up your arms and chest.

Squats, bent over rows, and military presses can round out your session quite nicely. You can do all of these on the same day. It is recommended that you allow a day of rest afterwards.

There is no need to complicate this process at all. Do this three to four times a week and you will see results in practically no time.

You will want to choose weights that you can only lift six to eight times and then rest. You should do about three sets and move on to the next exercise.

Tip #2: Rest Like You Have Never Done Before

This may not sound all that important, but it is essential to your bodybuilding efforts. You will need to try to get at least seven to eight hours of sleep every night.

Why is this so important? You need this time for your body to rest and rebuild from the hard workouts you will be doing.

Your muscles will actually grow during this time and you will notice this after a few weeks.

Tip #3: Eat for Muscle Growth

The time for bad eating habits has come to an end. You will want to keep a strict watch on what you consume on a daily basis.

The foods you eat will either bring you closer or pull you away from your goals. You will need to stick to lean meats, vegetables and fruits.

Chicken and beef can provide protein. Celery and squash will give you great carbohydrates to work with. You can cook your foods in olive oil to provide a nice amount of healthy fats.

The results from a proper diet will yield a better muscle building environment for your body. This is definitely something to consider for your beginning weight lifting routine practices.

While this is a good start. There is much more you should look at before taking on such a task.

You may still have various questions. What about doing more cardio? How about special pills? How should I eat and how much at each meal?

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Can Weight Lifting Pull Down Your Flexibility?

Many individuals know that the body's flexibility is an important trait that a good exercise routine can improve or maintain. A person that has a poor level of flexibility can suffer many problems that include susceptibility to pain and injury. Before this happens, one should be able to avoid doing things that can decrease his or her overall flexibility.

Although weight lifting is seen by many as a beneficial exercise, some people avoid doing it because it causes them to lose their flexibility.

There is plenty of debate whether weight lifting can really cause a person's flexibility to go down. Exercise books do not say this because they always provide the positive effects of each exercise routine. It would be accurate to say that heavy weight lifting can really decrease a person's flexibility but one does not have to do it if they don't want to. There are some exercise machines that lets people perform brief weight lifting sessions that do not decrease one's flexibility. However a person can lose his or her flexibility by following a similar workout so it is important that it is done in a proper manner.

A number of factors prove that a person can lift weights yet maintain or increase his or her flexibility. One of these proofs is stretching. People that lift weights consistently and perform frequent stretching routines will not experience any loss of their flexibility. But if there is no stretching present, then there is a good chance that lifting weights can decrease overall flexibility.

When reading an article that says lifting weights can decrease flexibility, then you now know what the truth is. You will no longer be fooled with this because you can do an alternate exercise to increase muscle mass yet still maintain that flexibility that you have. Always remember that stretching is an essential aspect in maintaining and improving your overall flexibility.

Although weight lifts are common exercise equipments, there are plenty others that you can use to keep yourself buffed and toned. To learn more about the different exercise equipments and workout strategies that you could use, visit http://fitnessrequirements.com/category/equipment/