Have Fun Weight Lifting With These Great Tips

How often do we attempt to do something and never really get started or do it for a short period of time and then quit. How do we change this pattern? It mostly lies in getting the right information and that's why with great tips, weight lifting can be fun.

Weight lifting is not only about building a Mr. or Ms. America body which is something few of us will ever achieve unless it becomes a compulsion. Most of us just want to be fit and trim, not feel like we're not able to cover up enough when we go to the beach. We have all heard of the typical American diet and the statistics like the increasing obesity rate. We know that it is not always as easy as calories in, calories out and the rest gets stored (fat). Regular exercise is one of the ways that we can gain control of our fitness levels and if we can adopt a regular regimen we will be well on the way to having the body we want.

Most of us have heard of the workout one day rest the next philosophy and there is a great deal of merit to that. This can mean 3 or 4 workout days a week, not always schedule friendly with our hectic lifestyles. The truth is that we can get significant strength and fitness gains if we can commit to working out 2 times a week. This will allow us to ease into a muscle building routine and find what is going to work best for us.

The next consideration is what type of results we are looking for. Do we want to tone and trim or build and bulk? For tone and trim we want to do lower weights and higher repetitions. This would be 2 or 3 sets of 15-20 repetitions with enough weight that we are fatiguing the muscles with each set. For build and bulk we want to do higher weights with lower repetitions. This means 2 sets of 8-12 repetitions using enough weight that the final repetition is about all that we can handle.

The first and one of the most important considerations is to warm up properly. This is best done by doing 10-15 minutes of cardio, either some apparatus designed for that purpose (stationary bike, stair stepper etc.) or simply jogging in place. This gets the blood moving through the body and reduces the possibility of injury.

There are some important points to consider while performing the exercises. Each repetition should be slow and controlled, taking 4-6 seconds to complete. Focus on using only the muscles that are being isolated by the exercises, if we "cheat" by bending our back or twisting our body we diminish the gains. Wait about a minute between sets of an exercise and 1-2 minutes between different exercises.

Last and of equal importance is to find a good program to follow. With great tips, weight lifting will be a rewarding experience that will last a lifetime.

There is no reason you should be embarrassed about your body. If you're ready to read more about how a whole body strength training routine can help you obtain your ideal body I invite you to visit my blog to read how I am doing and to download this free e-book, The Insane Muscle Gain Report. The perfect start to building your perfect body.

Do You Know These 5 Common Myths About Exercise and Weight Loss?

Exercise is an important component of the weight loss process, but we need to know the truth about what exercise can and cannot do for us. Here are some of the most common exercise and weight loss myths.

Myth #1 Do not eat before a workout

This is one of the most intriguing myths for me as I have been told that you should have at least a small snack before you exercise. The snack is eaten to provide your body with a ready supply of glucose and the energy that you need for your workout. Food needs to be digested and absorbed before it can provide you with fuel, so large meals need to be eaten 3-4 hours before a workout and lighter snacks 1-2 hours before.

One to two hours before exercise, you can try eating breakfast cereal with milk, liquid meal supplements, cereal bars, yogurt and fruit. If you have less than one hour before you exercise and you need a quick energy burst, try cordial, jelly lollies or sports drinks. This may not be suitable for everybody though. The increase in insulin in response to the increased blood sugars can make your blood sugar drop too low causing fatigue, shakiness and dizziness. You will need to experiment to find out what works for you.

If you exercise in the morning like I do, you should only have a light snack before exercising. I actually prefer not to eat before I exercise so it is really an individual preference and a case of discovering what works for you.

Myth #2: Crunches will get rid of your belly fat

Unfortunately you cannot chose where you are going to lose fat on your body and that includes belly fat. For fat loss you need to combine a good healthy eating plan, cut out any processed foods including sweet drinks, and do a combination of cardiovascular exercise and strength training. Crunches and other strength training exercises will help to tone you up so that you build lean, toned muscle.

Myth #3 Strength building will make women bulk up

A normal strength building plan using light weights, will not make you bulk up if you are a woman. Female body builders spend many dedicated hours in the gym lifting seriously heavy weights. If you keep your program to using light weights with more repetitions (as opposed to fewer repetitions using heavier weights), you will not bulk up.

Keep in mind that a pound of fat takes up at least twice the volume of a pound of muscle. If you lose a pound of fat, but gain a pound of nice lean muscle, you will weigh the same, but your measurements will decrease. This is why it is very important to measure yourself and possibly more important than looking at the numbers on the scales.

Myth #4 When you exercise, fat turns into muscle

This is actually a physical impossibility because fat and muscle are two completely different tissues. It is like saying that an apple can be turned into an orange. They are both fruits but you cannot turn one into the other. When you lose weight and exercise, you lose fat and increase nice lean muscle. Similarly, when you stop exercising, the lean muscle starts to waste away and if you do not eat less, you will start to put on weight (fat). Hence the illusion that muscle is turning into fat.

Myth #5 Muscle burns more calories than fat

This is a very interesting topic of discussion and it is not actually a myth. The reason why I included it is because we don't really know if muscle burns enough calories to make a great deal of difference if we are trying to lose weight. It is very difficult to measure metabolic changes after exercise, and studies vary between 6 calories up to 35 extra calories per pound of muscle for men who lift weights. Whatever we burn, this does not discount the importance of doing weight training to keep our muscular system strong and lean.

While exercise is a very important component of your weight loss plan, it is not the most important part. The most important part is to find a healthy eating plan for weight loss that you can follow. 70% of your success will be achieved through what you eat and 30% through exercise, although exercise plays an essential role in helping you to maintain your weight.

Visit Jan at eating plans for weight loss where you can read my three favorite diet reviews, find out how exercise, sleep and stress affect weight loss and get the latest research on losing weight, nutrition and wellness. Visit today to learn how to stop sugar addiction. Nutrition is my passion.

Get Skinny Fast - To Lose Weight Quickly, Follow These Weight-Lifting Secrets for Women

Lifting weights is often thought to increase bulk, and for men it does. But to get skinny fast, women must also lift weights. Building muscle is critical to reach your weight loss goals. But women should approach weight lifting a little differently than men.

Here are some important guidelines for women to follow when lifting weights:

1. Train your upper body and lower body on different days. For example, train your upper body on Monday and Friday and your lower body on Wednesday for one week, then reverse the next week.

2. Your upper body consists of chest, shoulders, back, triceps and biceps. Your lower body consists of quads, hamstrings and calves. Include your abs on lower body days.

3. Include one or two exercises for each muscle group.

4. Do three to six sets of each exercise, decreasing your reps and increasing the weight within each set. There are many variations of this method; find what works for you. Your final rep within each set should be your hardest and require maximum intensity.

5. Be sure to increase your weights as the sets become easy. You need to stress your muscles if you want to get stronger, fitter and thinner!

6. Keep track of what you do!! This is VERY important. You need to know the exercises you have done, the number of reps for each, and the weights used so you can slowly increase the intensity of your workouts. Keep a special notebook for your workouts. Planning ahead can really help so that you don't waste precious workout time trying to decide what to do next.

7. Change it up. This is especially important when you reach a plateau. Vary your routine with new exercises and workouts. Plan for this in advance because IT WILL HAPPEN!

There are so many advantages to building muscle to get skinny fast, it is simply not optional. If you have never lifted weights before, start very slowly. Do just one rep in each set if necessary. If you are able, a visit with a personal trainer can get you started. But just start - and you will be on your way to lose weight fast!

If you are on a quest to get your best body and are looking for online resources, go to http://howtogetskinny-fast.com. This site provides FREE tips and e-program reviews and words of encouragement to help you on your journey to find your beach body! Click here to get a free e-book on Focus!

Best Weight Lifting Gear For Building Muscle - Use These Strategies to Lift More Weight in the Gym

What kind of weight lifting gear do you need to build muscle? Weight lifting gear can help you to lift heavier weights and make things just that bit easier in the gym. So let's look at the weight lifting gear that's absolutely necessary first, and then we can look at the gear that serious bodybuilders need.

Gym Clothes That Are Comfortable

It's amazing that some people turn up at the gym wearing jeans with a belt and steel capped boots. It's important to wear loose fitting clothes that are comfortable and that you can move freely in.

A Gym Bag

If you're going to work out at the gym during your lunch break, then a gym bag is essential. Working out properly means breaking a sweat and it also means you're going to have to shower and change at the gym before you go back to work. Otherwise, your work colleagues may comment on the way you smell, which could be embarrassing! If you work out in your lunch break and don't take a gym bag with you, then you won't want to break a sweat and risk stinking for the rest of the day. And if you're not going to do your workout properly, then what's the point? You sure won't be building muscle or losing any fat!

A Workout Log

A workout log is an important piece of weight lifting gear. It's essential that you monitor your progress every week so you can see how you're doing. It's important that you know exactly how much you lifted the week before, as it's your goal to always lift more each week. And to be accurate, you need to write it all down in a workout log.

Post Workout Shake

It's important that you bring a post work shake with you to the gym. After your workout your body is starving for glycogen and the best way to feed it is with a post work out drink. The best time to have your post workout drink is as soon as you finish your workout. Your drink should contain a mixture of whey protein, dextrose and malt dextrose. This mixture of carbs and protein will be absorbed quickly by your body, ensuring that your muscles are getting the exact nutrition they need after your workout. You can always have two post workout drinks instead of one, though. A shake made of whey protein and a separate drink like Carbo Fuel is a good combination.

Lifting Straps

Lifting straps can be very useful weight lifting gear when you're lifting heavy weights. If you're doing stiff legged dead lifts, lifting straps can really help you. Now you won't have any more excuses as to why you can't do stiff legged dead lift reps when you use lifting straps.

Lifting Gloves

If you don't want to get blisters or calluses, or you already have calluses and they're preventing you from gripping the bar properly, lifting gloves can help you.

Lifting Chalk

Lifting chalk can be used instead of gloves. It may be a bit messy, but it can really help you with your grip. If you use chalk for normal lifting, you can then break out the lifting gloves when you need a bit of extra help when attempting the super heavy weights.

Dip Belt

Once you can do eight reps of dips just using your own bodyweight, it may be time to think about adding a dip belt to your weight lifting gear. Since you want to increase the frequency and intensity of your dip exercises each week, using a dip belt can help you add more weight to your reps.

Weight Lifting Belt

You can use weight lifting belts for exercises like squats and dead lifts. Some people say you don't need to use them and other people say you do. So what should you do? How about not using them when you're first doing your exercises, and then, when you can feel the weight getting heavier, you start using the belt to protect yourself from injury.

So the next time you go to the gym, make sure you have all this weight lifting gear so you can maximise your workout!

Attention Skinny Guys: To get more killer tips on the best weight lifting gear for building muscle you can visit WeightGainNetwork.com. Here you will fond a ton of expert advice on how to bulk up and gain weight. Especially if you are a hardgainer.

Weight Lifting Programs For Beginners - Don't Make These Beginner Mistakes

If you're interested in building some muscle and getting into great shape, but are a little inexperienced, then choosing the right weight lifting program for beginners is going to be important for you to see success.

Weights and weight lifting are simply the best way to bulk up and gain muscle mass. While you may see some success performing bodyweight exercises like push ups regularly, you are unlikely to see the kind of gains that come from well planned weight lifting programs for beginners.

However, if you are inexperienced it is easy to make mistakes that can jeopardise your chances of success, and increase the possibility of injury.

Below you'll find the 3 most common mistakes that beginners make in their weight lifting programs. Have a read, note them down, and be sure to avoid them in your training sessions. Just doing this will massively increase your chances of success.

Lifting Heavy Way Too Quickly

While it is true that lifting heavy weights is one of the secrets to fast muscle growth, the beginner often forgets that what is more important is giving your body the time to adjust to the new activity.

Weight lifting programs for beginners should be challenging enough to see results, but also take into account the need for gradual ramp up in weight. I was always taught to start with light weights on the first set on a new exercise, just to get the form and technique down and get my body used to the actual motion. Once you've got that and are comfortable, then you can move on and challenge yourself. I still use this technique when I first start training again after taking some time off.

This tip will help you to prevent getting too sore on those first sessions and get you excited about coming back to the gym.

Not Learning Proper Form

This kind of follows on from the first point about lifting heavy far too quickly. Proper form and technique is essential in weight lifting programs for all levels not just beginners. Failure to follow the proper form and technique of an exercise will result at best in poor muscle growth results, and at worst in possible injury.

When you first start your weight lifting program use light weights to get a feel for the motion. Your brain and body need to work together so that after a while you'll KNOW when an exercise feels right and when it feels wrong. Watch videos or get a gym trainer to spot you at first and make sure you are doing it correctly.

One thing to note...always be sure to take extra care with your back - this is often the first thing to get injured and suffer from inexperience.

Never Changing The Workout

When we first see success it's tempting to continue with the same routine. This is fine but there will always come a point at which you stop seeing gains and begin to plateau. Many beginners make the mistake of continuing their weight lifting programs in exactly the same fashion as they had before.

However, to see sustained muscle growth over time you need to change up your routine on a regular basis, whether it's the number of sets and reps, the type of exercises, order of exercises, or rest time between sets.

Keeping these things changing will prevent your body becoming too adjusted to the weight lifting program and finding it too easy.

Try to find weight lifting programs for beginners that provide you with the ability to substitute exercises and change around your workouts as and when you need to.

Bonus Tip: Not Working Out With Enough Intensity

A quick bonus tip that is common in weight lifting programs for beginners is not working out with enough intensity.

Whether it's fear of overtraining, bad instruction, or lack of will, beginners often fail to push themselves enough in the right way and so don't see the kinds of gains that they could.

Make sure you are putting 100% into your weight lifting workouts and avoid wasting time between sets like most folks you see down the gym. Do this and you're pretty much sure to see results.

The tips above focus on what you should NOT do in your weight lifting programs...but how about what you SHOULD do? I mean, what kind of exercises, sets and reps should you be performing to gain muscle mass? The following workout program is ideal for beginners who are eager to start a weights program but are not entirely sure how to go about it, and want some step by step advice - Weight Lifting Programs For Beginners.

Remove Stretch Marks with These Medicinal Herbs

Stretch marks are scars that are produced on the skin mostly due to pregnancy and childbirth. These are present as lighter lines of the skin, with a whitish hue. Though stretch marks are usually associated with pregnancy and childbirth, it is not actually true. Stretch marks can also occur due to obesity, excessive physical labor involving a particular part of the skin, bodybuilding, pubertal changes, dieting, etc. Stretch marks are called as striae distensae medically. However bad they may appear, stretch marks are always a cosmetic problem and they have no repercussions on the health of the person.

A significant part of the joy of childbirth is marred when the woman finds out that the pregnancy has brought on several disagreeable changes in the body. Stretch marks are among the topmost of pregnancy-related problems. These put a big dampener on the self-confidence of women. In fact, some women may decide not to give birth to a child just to avoid the disfiguring changing that pregnancy brings on.

But there is actually no need to despair. Through Ayurveda, Indian doctors have discovered and perfected several techniques by which women can treat their stretch marks of pregnancy; and also avoid them while they are pregnant.

Useful Herbs for the Treatment of Stretch Marks

# Holy Basil (Ocimum sanctum)

The holy basil, or the tulsi, is used in the prevention of bleeding of tissue, stretch marks and scarring that can occur during pregnancy.

# Gotu Kola (Centella asiatica)

The gotu kola is an indigenous Indian herb which is now being extensively marketed and used in foreign countries for healing stretch marks and other cosmetic problems of the skin. It is an important ingredient in several pharmaceutical preparations for the treatment of stretch marks.

# Indian Madder (Rubia cordifolia)

Indian madder is popular as the manjishtha in Ayurvedic language. It is very effective in the solution of skin problems such as stretch marks. It also prevents skin ulcers.

# Indian Margosa (Azadirachtha indica)

The Indian margosa is none other than the neem, which is almost worshipped in Ayurvedic medicine. This is used to prevent itches and abscesses that can be caused during pregnancy. It takes care of stretch marks. The neem is also useful in the treatment of secondary infections.

# Sandalwood (Chandana)

Sandalwood has a cooling effect on the skin. It protects the skin from stretching extensively during pregnancy.

Dietary Treatments for Treatment of Stretch Marks

During pregnancy, women must take care of their skin. For this, their diet must contain sufficient amount of vitamin E. Vitamin E is present in several oils such as olive oil, sunflower oil, wheat germ oil, walnut oil and peanut oil and in foods such as carrots, tomatoes, hazelnut, soybeans, pollards, corn, asparagus and oatmeal. In fact, oatmeal is traditionally prescribed to women to get rid of their stretch marks.

The diet should also contain good amounts of vitamin C, which is essential in maintaining the water content of the body. This can be obtained from fresh fruits and green leafy vegetables, which must be taken in a minimum cooked form.

Sour and pungent foods must be avoided. Similarly, saturated fats must be avoided in excess, because they can cause excessive stretching of the skin, and also lead to obesity. Eating seeds and nuts that are rich in mineral content, especially zinc is good for toning up the skin during pregnancy.

The water content of the skin must be kept high in order to maintain its suppleness. When pregnant, the woman must drink at least six to eight glasses of water in a day.

Home Remedies for the Treatment of Stretch Marks

# Apply a cream that is rich in content on the region where stretch marks are prone to occur. This will prevent the stretch marks from appearing later on. Even if the stretch marks persist later, you can apply vitamin E containing creams on the area for removing them.

# Cocoa butter is highly acclaimed for preventing pregnancy stretch marks. This butter must be applied on the skin every night when you are pregnant. Cocoa butter has much more benefits if it is applied directly after a warm shower because it opens up the pores of the skin and helps it to permeate better.

# You can use vitamin E rich oil such as olive oil or castor oil and rub it onto the belly every night. Use some aromatic herbs like mint, lemon grass, lavender, thyme, etc., make a paste of them with the oil and apply them onto the belly for better effects. The massage must be done for about twenty minutes every night while retiring to bed. Even if this is done after the birth, it helps the stretch marks to subside after a few weeks.

Read More on Treatments by Ayurveda and Home Remedies at http://www.ayushveda.com

Read more about Ayurveda at World's Largest Portal on Ayurveda and Ayurvedic Remedies. - The Free Ayurvedic

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