Weight Training For Weight Loss - Four Myths Shattered!

Though Science has known for some time that weight training is one of the most effective methods of healthy weight loss, many people still have some outdated beliefs about lifting weights.

MYTH 1 - Lifting weights will make me bulk up like Arnold Schwarzenegger.

I hear this one mostly from women. (Most guys wouldn't really mind looking like Arnold) Ladies - you CAN'T bulk up. You simply don't posses enough testosterone for your muscles to grow excessively large. Those bulked up woman in the Miss Olympia contests are ingesting chemicals that alter their body's natural capabilities. Besides, way before your muscles would get big, you will have dropped all that weight, and your ideas about body shape may change when you see your new toned and tight physique.

Men, lifting for weight loss and lifting for bulk are two different animals requiring far different strategies. Trust me, you can tone up and drop pounds without becoming the Terminator. Besides, muscle is denser than fat, which means you will actually look leaner with a toned physique at the same weight as when you were fat.

Myth 2 - Training with weights makes you big and bulky, you need aerobics to lose weight.

First, it's really hard to "get big", and people work obsessively for years to acquire "big" muscles. Second, aerobic exercises' main purpose is to develop cardiovascular health. Sure, doing 20 minutes or more will burn fat, after the body's glycogen stores are used up, but ultimately weight training is better for healthy weight loss.

Why? The increase of lean muscle tissue from weight training also increases the body's metabolism. The muscle continues to burn energy even when it is resting. Aerobic exercise may burn calories while you're doing it, but lifting weights causes your body to continue burning long after the exercise is over, during the recovery and growth stages. And the benefits last even longer as the new muscle requires more calories simply to maintain itself!

Myth 3 - Women have different training requirements than men.

Muscle is muscle, and there is virtually no difference in the training requirements of men and women. As mentioned in Myth 1, there is a difference in hormone production which influences how much muscle a woman can build, but there is no reason the sexes need to train differently.

Myth 4 - When you stop working out, your muscles turn into fat.

It amazes me that I still hear this one. It is simply impossible for muscle to become fat. They are made up of entirely different substances. Muscle can't become fat any more than you can become a lamp. Even if you did put a lamp shade on your head at the last office Christmas party! If you stop exercising, your muscles can shrink, you can add fat on top of them, but the muscle itself will never turn into fat.

Now that we've cleared up those myths, are you ready to start exercising for weight loss? Follow the link below!

Mighty Mark has been helping people meet their weight loss and fitness goals for over two decades. For more free information on losing weight and starting a healthy exercise program visit [http://www.forrealweightloss.com] today!

Weight Training For Women - Three Things You Should Know

Weight training for women has become more and more popular over the last two decades. But is it really a good idea for women to lift weights? This article explains the issues at hand, and reveals answers that every woman should be aware of before they start a weight lifting program.

Weight Training For Women - Will It Bulk You Up?

Many women worry that strength training with weights will cause them to bulk up. The last thing most women want is to look like a female body builder. Fortunately, studies have shown that's just not the case with most female weight lifters. Despite images you may have seen in bodybuilding magazines, the only way a woman is going to get huge, man-like muscles is with pharmaceutical help. Most women simply do not have enough natural testosterone in their bodies to bulk up by lifting weights.

Is Weight Training More Dangerous for Women?

This is a common question among women who are under the mistaken assumption that their bodies are not designed to lift weights. Nothing could be further from the truth; in fact, women are uniquely designed for load-bearing activities. This is because their bodies are designed to withstand the difficulties of pregnancy and childbirth. So long as you receive proper instruction and use proper technique, there is little risk of hurting yourself weight lifting.

But Why Should I Lift Weights - Isn't Aerobics or Other Cardio Exercise Enough?

In a word, no. Studies have shown that load bearing exercise is one of the best forms of exercise for women, due to the fact that it stimulates the body to increase bone density. As women get older, their risk for osteoporosis increases, so it only makes sense that any form of exercise that stimulates the body to maintain bone density would be beneficial.

Weight Lifting Has Other Benefits for Women

Besides the benefit of stronger bones, weight training for women has also been shown to lower the risk of heart disease and diabetes, two diseases that are a risk for women. And, increased muscle mass means a higher metabolism, meaning that women who lift weights will burn fat and calories more efficiently. Overall, it's obvious that resistance training with weight is a very beneficial activity for women.

Find out about the hottest workout for women and learn how to get your high school body back at http://www.bestworkoutforwomen.com - or to learn more about weight training for women visit http://www.squidoo.com/weight-training-for-women-health.

Michael D Massie is a certified personal trainer with a degree in health sciences. He's been teaching women's fitness and helping women get in shape since 1996.

Weight Training For Fun and Strength

Lifting weights is not only for bodybuilders and professional sports competitors. Weight lifting works your muscles and they return the favor by evolving to become stronger and firmer. If you would like to remain toned and close to your desired weight, muscle is the magic formula. Lean muscle tissue is considerably more effective at burning excess calories than fatty tissue is. For almost everyone, beginning a routine of light weight training will most likely result in much more energy and clothes that fit much better, if not outright weight loss.

Muscles that have been strengthened through weight lifting help to protect you from personal injury also. This strength training fact is exceptionally beneficial for more mature individuals who may be developing weakened bones. Not too long ago, a study conducted of folks in their 80s and 90s confirmed that weight lifting with light weights a couple of times every week afforded even these somewhat elderly people with an increase of agility and strength, decreased their blood pressure, and raised their spirits.

Like aerobics or many other types of exercises routines, weight training takes many forms. When we think of free weights, we think primarily of barbells and dumbbells. Barbells are long bars with removable disk-shaped or donut shaped weights clamped to the ends. Dumbbells are the same but the bar is shorter. Barbells are intended to be used with two hands and dumbbells with one hand. Dumbbells can also come as solid pieces of metal in individual weights.

Weight machines or sometimes referred to as universals, are another alternative. Weight machines can come as one big machine for many exercises or as individual machines that concentrate on one particular muscle group.

Weight machines are specially designed with pulley systems and padded seats. These machines provide you with conventional workout routines without individual weights lying around for you to trip over or drop on yourself.

Weight machines also enable you to workout without the need for a spotter, or someone to insure you don't drop the free weights on yourself while in certain positions, so they're generally considered safer than working out with free weights.

Another option is resistance bands which are rubber straps, bands, or tubes that you can attach to your arms and legs and a door jam or something else immobile and pull against.

But the only thing you definitely have to have is some resistance to work your muscles. You could even find items around your house that you could use as weights to provide resistance to your muscles. Some folks have even found that starting out with items such as water bottles or soup cans can begin you on the path of strengthening your muscles.

Don't Forget to Stretch before You Weight Train

Most folks sometimes forget that stretching is a big part of any strength training or exercise routine. Some of us want to jump right into our exercise routines without so much as bending over a few times to reach for our toes. This is not good. Stretching maintains our flexibility and range of muscle mobility. Stretching also helps to ensure that you won't end up pulling a muscle during your exercise routine.

Make sure you allow yourself time to stretch at both the beginning and end of your workout routine. You want to allow time to warm up at the beginning and cool down at the end. Stretch only until you feel a slight pull, not pain. Hold the stretch for 20 to 30 seconds. Remember, the key to safe stretching is to move slowly and gently.

Keep in mind that strength training is not just for the young. If you want to remain young at heart, begin today to incorporate some strength training into your day. As always, check with your health care provider before embarking on a new strenuous exercise routine.

Debbie Parkinson is a free lance writer researching and writing on various topics. Debbie's passions are health and pets. Learn more about providing shelter for your pets by visiting her website on Large Dog Houses and Insulated Dog Houses

Why Exercise is Important For the Diabetic

Exercise is important for the diabetic because exercise helps to restore normal glucose metabolism by decreasing body fat.  The American Diabetes Association recommends that anyone who has diabetes should have a medical exam to find out if there are any risks for coronary artery disease and to make sure that blood glucose control is o.k. before starting any kind of exercise program.

There are two kinds of exercise that will help to prevent or manage diabetes.  A study published in the journal of BMC Endocrine Disorders showed that high intensity interval training (HIT) improved insulin sensitivity in 16 men in their early 20's.  The high intensity interval training consisted of 4-6 thirty second sprints on a exercise bike.  The men rested 4 minutes between each interval.  An oral glucose test was given before and after the exercise and it showed that the blood sugar and blood insulin levels of the men were reduced by 12%, 37% and 26%. 

High Intensity interval training reduces blood sugar and blood insulin levels because during the intervals, the body goes into anaerobic mode and uses glycogen (which converts to glucose).  Glycogen is stored in the muscles and during high intensity interval training muscle fibers must replenish carbohydrate stores, using up the glycogen.

Another kind of exercise that helps to prevent diabetes is weight lifting.  Weight lifting helps to reduce blood glucose by using it from the blood and muscle during exercise.  When lifting weights, the main fuel used is glucose that is stored as muscle glucose. Building extra muscle also allows a larger storage area for muscle glucose. Weight lifting essentially improves the body's ability to process glucose, which is important in managing type 2 diabetes.

Diabetes can be serious if it is not managed correctly.  Exercise can be an important part of that management, under a doctor's supervision.  The benefits of exercise are worth the investment. 

Jeanine has a diverse interest in health topics and she strives to present information in a clear and easy to read format. For more health tips check out Jeanine's blog, Health Outlook at [http://www.health-outlook.com]

Health Outlook [http://www.health-outlook.com] discusses topics relevant to every day life such as weight loss, exercise, health foods, antioxidants, health problems and more.

Bodybuilding Diet Design Made Simple

The hardest part for those who are just getting started in bodybuilding as well as many intermediate bodybuilders as well is designing the proper bodybuilding diet. ?There are so many myths and misinformation out there, that designing a bodybuilding diet can prove to be daunting at times.

If you have no idea on how to put one together, you are just in luck because this month, IFBB Hall of Famer and living legend Lee Labrada not only sets the record straight on carbs, proteins and fats, but also shares a very simple method to put your bodybuilding diet together.

Check out the article series on Making The Science of Designing Your Bodybuilding Diet Simple.

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Can You Get A Competitive Bodybuilding Looking Physique By Training At Home?

I am often asked if it is possible to get a competitive looking bodybuilding physique from training at home. The answer may surprise you!

The fact is, that as long as you have the right equipment and perform the right routines, one can get an incredible physique from training at home. In this week's post I want to share some resources that will set you straight on the topic of home training for bodybuilding:

How To Start Your Bodybuilding Program By Training at Home

This article from Registered Nurse and natural female bodybuilder Cecile Bayeul covers the subject of how to get started training at home. While this article was written for women, the information on it applies to guys as well!

Best Equipment for Home Gyms

What equipment is necessary for a good home gym? Listed in the article below, with #1 being the most important, are the pieces that you will need in order to be a successful home gym bodybuilder

Home Gym Bodybuilding Training Routines

Finally, in this article, I will discuss how you can set up different bodybuilding training routines at home by using just a weight bench with a good leg extension/leg curl attachment and a pair of adjustable dumbbells.

More Dumbbell Based Bodybuilding Workouts

With a safe pair of adjustable dumbbells, there is a variety of exercises that you can do in order to keep your bodybuilding workouts going.

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Keep a Food Journal For Fast Bodybuilding Results!

One of the most powerful tips that I can share with you for fast bodybuilding results is to keep a food journal. You can either use pen and paper or a program like Microsoft Excel (which is what I use). But being able to know what foods you eat and in what quantities is what differentiates the people that make the quickest bodybuilding results from those that do not. By having a food journal you can keep track of how many protein, fats and carbs you take in on a daily basis and thus, you can start adjusting your nutrition in order to make gains in muscle without gains in body fat, or in order to lose body fat while gaining muscle. You can also make notes as to which foods your body responds better.

At first, it takes work to set the journal up and you may not be used to measuring your food and then writing down the proteins, carbs and fats of every item but I promise you that the work is well worth it (as any competitive athlete can tell you) and it gets easier with time. So even if you don't do bodybuilding competitions but want to get in the best shape possible, implement this tip that us competitors use and you will see the difference that it makes!

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Keeping Your Bodybuilding Training and Diet When Out of Town

With a lot of people taking vacation at this time of the year, I have gotten a lot of emails regarding how to keep their?bodybuilding program when they are out of town on vacation.

Since I travel a lot, not only for vacation but for business as well, here are some practical recommendations on things that you can do in order to keep your bodybuilding lifestyle going when you are not at home:

Bodybuilding Training and Dieting While Traveling

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7 Tips to Help You Plan Exercise Routines For Weight Loss

Exercise routines are the most consistent way to measure and achieve progress. If we map out our workouts correctly we know what exercises we'll be doing and on what day. This prevents us from always doing our favorite exercises and avoiding doing the exercises we dread.

When we think of exercise routines we instantly think of the muscle building kind. We picture ourselves systematically lifting barbells and dumbbells to increase the size of our arms, legs, pecs, back and abs. We usually don't think of exercise routines for weight loss.

Weight loss is usually only associated with food or some kind of vigorous aerobics exercise like running or bicycling. But losing weight can benefit just as much from a well planned routine as building muscle does.

Here are 7 tips to help you plan your exercise routines for weight loss.

1. Decide on what kind of shape you are in.

If you are older, or are very overweight, or are sporting some kind of injury you need to take these things into account.

Another factor to consider before beginning an exercise regimen is to calculate how long its been since you've done any serious exercising. If it's been twenty years since you've moved off the couch you need to start your weight loss exercises very slowly.

2. Always warm up.

One sure way to injure yourself is to jump right into exercising with too much intensity or with too heavy of weights. Pull a muscle right out of the starting gate and you may never get the gumption to work out again.

Do low-level aerobics like walking or bike riding to warm up your muscles. Then spend a few minutes stretching. The more flexible you become the less likely it will be that you hurt yourself.

3. Improve your nutrition.

Get a good book on nutrition. There are many good books at the library that you can pick up to help you understand your bodies nutritional needs better.

4. Add muscle strengthening exercises to your aerobic exercises.

Studies indicate that increasing your muscle mass, even a small amount, helps you burn fat faster and more efficiently. Building up your muscles improves your metabolism.

You don't have to join a gym and become a card carrying bodybuilder to increase your muscle size. A set of inexpensive dumbbells and body weight exercises will do the trick.

5. Learn proper weight lifting technique to avoid injury.

Improper weightlifting technique is a leading cause of gym injuries. Don't fear lifting weights, they aren't that dangerous if you start out lifting light weights so that you can focus on learning proper form.

A few good books at the library with a lot of pictures and written explanations will help you master proper form in no time.

6. Be positive. Stay motivated.

Your weight loss efforts are doomed from the beginning if you approach it with a negative attitude. Aside from some insurmountable physical disability lack of motivation is the number one reason why people give up on weight loss.

While you're at the library you might as well pick up a book on positive mental attitude if you happen to struggle in that department.

7. Be committed. Don't quit until you see results.

You will never achieve fat loss or fitness success if you don't plan on seeing it through till the end. The old saying, "Quitters never win and winners never quit" is still true today.

Conclusion.

You are virtually assured success if you follow these 7 tips to help you plan your exercise routines for weight loss.

If you count through the tips you'll notice that most of them are concerned with knowledge. True weight loss success starts in the head not in the kitchen or on the gym floor.

Mark A Hanson specializes in fitness and weight loss. Download a FREE Home Fitness Guides at The Basement Gym

3 Physical Therapy Exercises You Should Try

Until I was seriously injured, I never gave a thought to what constituted physical therapy. There were enough other active things I enjoyed doing that were more important to me. However, now that I have experienced both the need for PT and the many benefits it provides, I think it's important to share what I've learned with you.

Before I get into the exercises, let me point out that all of these are either no impact or low impact. This is great if you have arthritis, if you're recuperating from an injury or if you want to make sure that your joints are well protected.

1) Walking/running in water: This does several things. It builds up strength in your legs, so that your muscles can help the ligaments and tendons. Water provides resistance, so that you are actually doing more of a workout than regular walking or running. While it is doing all of that, you are protected from the impact, making it less painful and less likely to cause harm.

2) Aquatic Weight Lifting: I had never heard of this before, but the results are spectacular. These are made of styrofoam. Our gym has two sizes, though there may be locations with more. This is for arm and core body strength. You hold one in each hand, then raise and lower your arms straight out from your sides. Once you've done ten of those, you pull them in front of you and push them in and out. The last step is to put your arms together, straight out in front of you. Then, with the weights under water, turn from side to side so that your arms come as close to ninety degrees as they will go. Believe me, you will feel it later if you don't have much upper body strength.

3) Leg Lifts: You can do this in the pool or at home. In the pool, follow the same pattern as for your arms (though you won't need the weights). At home, lie on your back and lift both legs up a few inches. Hold for at least three seconds, then lay them back down. You can also do reps with just one leg, then the other. This exercise is very beneficial if you are dealing with knee problems.

Physical therapy exercises may be very beneficial to you, but it is always a good idea to speak with your doctor before beginning any exercise program. This will help you prevent injuries that could side line your workout routine.

I've lost 60 pounds using the principals found in my new Win the Weight Loss War Win the Weight Loss War, Win the Battle of the Weight Loss War. If you are struggling to lose the pounds and have tried every diet that ever came out, this book is for you. It covers:
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If you want to lose the pounds, this book can help.

Why Men Should Decrease Their Weight in the Gym

I train men and see them weight training and it's obvious that strength is important to a lot of them. Strength is important no doubt about it, but ultimately we are all working out for ripped physiques.

It's crucial to change up a weight lifting routine for progressive results. If you are always lifting the maximum amount of weight you can handle for 10 reps, you won't get what you are looking for out of your program.

Five Reasons Why Men Should Decrease The Weight They Lift

1. When you lift heavy you tend to swing the weights. This "technique" only takes the focus away from the muscle you are trying to work. A good example of this is bicep curls. When you throw your weight in to every lift, you are using your back and shoulders and the biceps are no longer being isolated.

2. If you always lift fast and heavy, muscles don't tone. Instead of getting tight and toned muscles, too much of this technique creates big muscles, under fat. Without slow, lighter lifting in a full range of motion and circuit training the muscles never develop to their full potential.

3. Starting out too heavy causes injuries. If you have not worked out in ages and you are lifting more than you can handle, you are putting serious strain on bones, joints and ligaments. If you want a killer bod, you won't get one with a dislocated elbow or a sore back. Reduce weight and build strength before increasing intensity.

4. It's hard to progress without change. If you want strength progressions it's important to perform different workout routines. To lift a heavier weight for more reps you need endurance. So adding a program once a week where you drop the weight and increase the reps is very beneficial. Next time you exercise you will find you have the endurance for more reps with your usual weight and before you know it, you are able to increase strength and add weight.

5. Lighter weights are better for fat burn. For those muscles to show, you need cardio. Cardio doesn't mean you need to run on a treadmill. You can get the health benefits of a cardio machine by lifting lighter weights with less rest in between sets. Not only does this give your body the change it's craving but you get both the toning effect of weights and the heart health benefits of a good cardiovascular workout.

Interestingly enough, the most ripped guys I've seen in the gym don't care what people think of them, while they are performing bicep curls in a slow and controlled motion with 25lbs dumbbells. They look great, while the guys struggling to lift 40lbs don't. Obviously it's not about how much you can lift, but the results you are receiving from your workouts.

The ultimate goal is to get stronger while improving your physique. Sometimes, less is more in the end.

Kaleena Lawless
Personal Training Specialist
http://www.kalisthenixfitnessblog.com

The Two Ways Muscle Growth Occurs Via Bodybuilding

Muscle growth through bodybuilding occurs via two main mechanisms:

1-Muscle volumization caused by increased water and glycogen levels inside the muscle fiber cell. This type of muscle growth happens rather quickly.

2-Muscle fiber increase via increased protein content. This type of muscle growth happens much slower than the first one. It stands to reason that we need to stimulate both.

The loading phase of a periodized bodybuilding routine helps to stimulate the first one while at the same time prepping the body for maximum strength gains on the growth phase, which in turn will maximally stimulate muscle fiber increases. Alternating back and forth between them will give you the absolute best bodybuilding gains since the loading phase will always take you to the brink of overtraining so that when you cut back you will simply allow your body to catch up, gain strength and set you up for muscle gains in the form of fiber increase.

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What's The Optimal Bodybuilding Workout Time for Best Results?

For optimal bodybuilding results, you cannot stay in the gym longer than an hour as otherwise your cortisol levels will go through the roof and your testosterone levels will drop! Do yourself a favor and focus during your workouts so that you can get the work done before the hour expires.

Most of my workouts these days are done in 45 minutes tops!

Again, I think I will need to clarify (as I get this question all of the time) that this short workout rule is not only for "advanced bodybuilders who have good mass already". This rule applies to everyone across the board. Studies on hormonal activity during training show time and time again that bad things begin to happen in the blood chemistry when workouts are too long (testosterone and GH levels drop while cortisol increases). Thus, no time to talk in the gym nor socialize. Get in, stimulate the muscle, and get out!

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