Weight Training Program How Do You Find The Right One For You

April 15, 2010 By admin Leave a Comment

When you are trying to find the correct weight training program that will work best for you there are some things that you need to do first.

You will need to find a professional that you can talk to because they will be able to help you with the correct weight training program for you. You also need to learn all you can about bodybuilding. Education will help you find the correct way to workout.

There are all kinds of exercises that you can do when you want to work out. However, you want to make sure that you have a program that will work your whole body. You do not want to do just one area of your body and forget the rest.

Another thing that you want to do is watch what you eat and make sure that you are on the correct diet. You will need protein and carbohydrates to help you build muscle. Another thing that you do not want to forget about is that you need enough rest between your bodybuilding exercises. These things are all very important when you are weight training.

The right weight training program will combine warm up exercises, isolation exercises and compound exercises. These three things will need to be done correctly for you to get the results that you want.

Compound exercise that you want to do are squats, pull-ups, feet elevated pushups, dumbbells and bench press. You want to make sure that you do these as well as the isolation exercises because they will reach muscles that the compound exercises will not.

The best thing that you can do is to find a professional weight trainer to work with you so you can figure out what would work best for what you want to achieve. No one can tell you what the best program is for you because your body and goals will be different than everyone else.

Another thing that you want to think about is whether you want to join a gym or set up a gym in your own home. You want to do the one that will make you the most comfortable. You will not see the results that you want when you are busy being self conscious about how you look doing your weight training.

These are all things that you will need to do and figure out before you start any weight training program. You do not want to start anything that you do not know about. You need to make sure that you educate yourself on everything about bodybuilding before you try it. Otherwise you may end up wasting a lot of time and not getting any results at all

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Filed Under: Weight training programs Tagged With: Find, Program, Training, Weight

Weight Training Program for the Bodybuilder in You

April 15, 2010 By admin Leave a Comment

In this day and age, having a lean and fit body is something that everyone strives for. Each person has his or her own way of working out and exercising to stay fit and healthy.

Be it as simple as walking or jogging around the neighborhood for twenty minutes a day, or as vigorous as a two-hour workout thrice a week, having an exercise routine is definitely a must.

Aside from boosting your confidence and morale, having a fit body also has a lot of health benefits.

Take a look at the following fringe benefits that you will get with having a healthy and ideal weight based on your age and body type:
– If you are on the lighter side of the weighing scale, your steps are lighter and you can move around so much easier
– You can breathe a lot more easily.
– You are not susceptible to heart problems and other diseases associated to being overweight.
– You would have a healthier and happier outlook about your body and your well-being, as well as life in general.

‘Weight Training Program’

Now that you know why it is good to be fit and healthy, you can start planning and undergoing a weight training program.

For this, you need to have the will, discipline and mindset to follow a set of steps to help improve your overall physique. Here is a quick guide to start you off on that weight training program:

1. Look at the mirror and check out your problem area.

You might be skinny, a tad overweight or somewhere in between. No matter which body type you have, you surely have an area that you would rather not look at because you consider it an eyesore. This is the first thing that you should work on.

Whether you have a bulging tummy, big buttocks or flabby thighs, once you exercise and see some improvements on part of your body that you hate the most, then you will feel invigorated enough to work on the rest of your body.

2. Burn the excess fat in your body.

After recognizing your problem area and working on it, you can perform exercises that will burn off all the excess fat in your body. Aerobics and an overall body workout can do this.

3. Build muscle to increase your strength.

A good weight training program will never be complete without a set of activities designed to strengthen your abdominal muscles, legs, shoulders or chest.

For this, you can go to the gym and try lifting weights to help improve the target area. Dumbbell exercises help improve your musculature, especially if you want to build your chest and shoulders.

As your muscle size increase, your strength also increases to give your future workouts a boost.

Remember that having a lean body that others can only dream about is a possibility. The secret is to not rush and to pace yourself. It is almost impossible to lose a lot of pounds and develop gorgeous muscles in just two weeks.

What you need to do is eat healthy, exercise regularly using a personalized weight training program, and keep a positive mindset as well as a good image of your body.

In no time at all, you will get that perfectly fit body for a newer and healthier you.

Dave Poon is an accomplished writer who specializes in
the latest in Fitness and Health. For more information
regarding Weight Training Program please drop by at http://www.malemusclebodybuilding.com/
Filed Under: Featured, Weight training programs Tagged With: Bodybuilder, Program, Training, Weight

Cardio Workout for Weight Loss What Mistakes You Could Do

August 23, 2010 By admin Leave a Comment

I think it should be clear for everyone, that using cardio is essential for weight loss. It seems at last people realise that diets can´t work all by themselves. That is very good indeed. But there is so much confusion about cardio training in general. On expert says you should do steady state training, the other suggests intervals and so on. The average people are so confused that they muck up their cardio training.

A BIG reason why so many people fail to lose weight with cardio is that, they just don´t burn enough calories. People worry so much about what exercise or workout they should use. It is just silly if someone walks on the treadmill only a few miles per hour for 30 minutes and thinking that with “X” duration completed, they are assured to get the results they want.

Then there are the other group of folks, who do very short and intense workout, that they read in some bodybuilding magazine. Just because the workout is high in intensity and it is performed in intervals, they too think they are assured to get the results they want.

You don´t have to be a genius to figure out that you lose fat if you have a caloric deficit. So you need to burn more calories than you consume. It is very important to know how many calories you burn, not how you do it.Total calories burned is a product of INTENSITY times DURATION, not intensity OR duration.

If you focus to much on the intensity or to much on the duration, then you end up with fustrating results. The only way to find out what is the perfect cardio workout for you is to test it. Some like a more intense workout and some like a steady, but longer workout.

At the end of the day it does not matter what calories you burn or how you do it. What matters is how many calories you burned during the day.Remember that nutrition is the foundation on which every fat loss program is built. Many people increase their food intake at the same time as they start a cardio training program and that is a big mistake. Basically you put back all the calories you burned in the gym.

To lose weight you have to burn more calories then you consume. And cardio burns calories.

Simple!

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Filed Under: Weight training programs Tagged With: Cardio, Loss, Mistakes, Weight, What, Workout

Training Facts Every Bodybuilder Should Know

August 23, 2010 By admin Leave a Comment
There are several factors that are very individualized to body builders. Still, there are other factors that affect body builders across the board in total disregard to personal taste and goals. Some other factors are variable depending on individuals, programs, muscle mass, level of body building and so on. However, other factors are static and can only be referred to as facts about body building. The following five are such facts about body building. Each body builder must be aware of these five constant facts of body building.

The first is that better muscle gains result from comprehensive exercises. Isolated exercises can not on their own help build big muscle mass and proportional physique. Comprehensive exercises that work out the entire body and stimulate muscle growth on each individual body part are actually the most effective and fast means of achieving a masculine physique. Multi-muscle exercises stimulate groups of muscle, or even more than one group of muscles thereby uniformly distributing stress and workload to the body proportionally.

Another constant fact of body building is that the old favorite free weights still reign supreme in swift and effective muscle mass generation. When compared to machines, free weights impose more strains on the muscles and therefore end up stimulating more growth. Supporting muscles are fully engaged by free weights and their strength power fully concentrated to lift, control and pump the weight. The old maxim of no pain no gain still rings true. Indeed this is the other of the constant facts of body building.

One of the reasons why most body builders attend gym sessions for years and still lack the muscle mass to show for it is because of the fear to go heavy. These body builders remain at the same level of intensity, lifting the same weights over and over, year after year. The result is that instead of the muscle gaining in mass, body building workouts become rigorous labor. A body builder must perpetually increase the intensity of the workouts to correspond to the continuous gains in muscle strength and mass. With time, the body builder gets into really heavy weights that ultimately recruit the IIB muscle fibers. This type of muscle fibers if stimulated prompts the largest muscle mass gains possible in humans.

The fourth constant body building fact is that the length of weight training duration does not correspond directly with muscle gains. To the contrary, long hours of intensive training leads to muscle loss, overtraining and irreparable muscle injury. Training sessions should be aimed at stimulating growth not exhausting all muscles from every possible angle. Unusually high catabolic hormone levels usually accrue after very long sessions of intensive training, with the effect being muscle tissue breakdown. Ideally, weight training should last for 70 minutes at the very most.

A consistent three square meals a day diet is the best way to build muscles. This is a constant fact of body building. Eating a good breakfast rich in proteins helps activate the metabolic rate and revive it to a level where the next meals are readily broken down both effectively and completely. Meals should be eaten after every three hours or less. Small but frequent healthy meals across the entire day amplify muscle assimilation and make muscle growth and repair possible. Food is, has always been and will always be the raw material for muscle growth.

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Filed Under: Weight training programs Tagged With: Bodybuilder, Every, Facts, Know, Should, Training

Get the Most Out of Your Strength Training Routine

August 23, 2010 By admin Leave a Comment

Good for you, you joined a gym or committed to a new fitness routine.  Chances are, you might not be able to afford your own personal trainer so you have to be your own cheerleader.  It is best to have a goal in mind with a specified plan for all things in life, especially exercising.  This article will introduce you to the fundamentals of a successful strength training routine.

Perform strength training exercises two times per week and incorporating every major muscle.  In case you forgot, they include: buttocks, thighs, calves, abs, lower back, upper chest, shoulders, and arms.  Always use the correct technique and if you are not sure, just ask a staff member or reference a web site.  Make sure you give yourself one hour of rest in between workouts or alternate consecutive days with upper body one day and lower body the next. This will help eliminate possible injuries and soreness which will bring your routine to a halt until you feel better. 

It is best to lift weights before aerobics to ensure you have enough energy left to finish your reps.   Your routine should leave you feeling more energized and wanting more.  Start a new one every 3-4 weeks to prevent your body from getting used to the same thing and work out different muscles.  Also, resting for a week every month or so can actually make you feel stronger when you start up your fitness routine again.  If you only workout twice a week then you should do strength training exercises each time. 

There is a common myth that you have to lose weight before weight training, but it’s not true.  Write down your exercises and goals on a piece of paper so you do not “forget” or drift away from your path to success!  Work out with a friend or make friends at the gym to motivate you.  Bring an Ipod or portable cd player with your favorite music to get you pumped up!  Most important of all, try to have fun!

 

Lyla Feldman writes articles about striving towards a healthy lifestyle. Some of her favorite passions include writing about energy drinks and natural sleep aids.

Filed Under: Weight training programs Tagged With: Most, Strength, Training, Your

Weight Loss Helped By Mind Over Body

August 23, 2010 By admin Leave a Comment

To increase the success rate of any weight management program, we have to shift our thinking of “weight loss” as something that suggests deprivation, hunger or loss to something that suggests growth, development, and gain. Weight loss is not loss, but the building of a lean, powerful body. Losing weight is not losing at all, but gaining a newly reconfigured body. The best way to do this is to enlist the power of your mind. Visualize yourself at your ideal weight. Focus on your slim and slender body, your well-shaped legs. Imagine yourself living a powerful, dynamic life. Would you be bingeing yourself to death? Make this positive visualization of your ideal self a daily practice until you find it actually easy to see yourself as lean, strong and beautiful. Next time you feel like wolfing down a whole chocolate cake, shift your mind to that slender body and well-shaped legs.


‘Hunger” is another word we need to reclaim. We think that we have to be hungry to be slim. That is not so at all. We just need to be able to differentiate between real hunger and emotional hunger. Take time out and ask yourself, “Am I really hungry?” Think twice before putting anything in your mouth. If you decide that you are indeed hungry, then eat, but make sure that what you eat honors your body. Make sure it is nutritious food and not empty calories. If you decide the sense of deprivation you are feeling is emotional hunger, then the searching has to go deeper. Are you lonely? Angry? Stifled? Resentful? What is bothering you? Decide if you will take this anger out on your body or take the more courageous route: have it out and come to terms with it. Speak out what it is that makes you mad, sad, uneasy. Don’t be afraid to dig. The best things have come from the darkest pits of the earth.


Know yourself! Know when your most vulnerable moments are. Know when you are most susceptible to being sabotaged by your partner’s sneer, your mother’s disbelief, your sister’s insistence that you don’t have it in you. (Families are so supportive, aren’t they?) Understand that your decision to change challenges their status quo and families are known to resist change (Don’t rock the boat!). Once you understand where your Achilles’ heel is, develop a list of strategies to deal with the issue when it rises. Arm your mind: if you understand where they are coming from, it is easier to be less defensive and submissive. Arm your fridge: should you be swayed by these difficult moments to binge, have a whole fridge of allowable snacks so that even though you indulge in 2, 3 items, there is no harm done.


Plan your day ahead. If you must have a snack before bedtime, make sure that you have low-fat, high protein snacks accessible in the fridge so that you do not opt for what’s left over from dinner instead. There is less likelihood that you will sabotage your weight loss program if you have nutritious and allowable snacks available at all times.


Eat 5-6 smaller meals a day (3 meals plus 2 snacks). Make your body think “abundance”, and it will expend more calories. Do not skip meals as this makes you body go into “starvation mode” and your body will respond to that by shutting down your metabolism.


Measure yourself before you start your weight loss program and once a week after that. Measure your upper arms, chest, waist, hips, upper thighs, ankles, wrist. Record your measurements faithfully. If you are following your weight loss program carefully, you will notice a change in measurements very quickly. You will lose in inches; your clothes will feel looser. This will give your mind positive re-inforcement. Do not weigh yourself everyday. Your weight is not really an accurate measure of your progress because weight is dependent on time of day and hormonal fluctuations.


Exercise 4-5 times a week. Work towards doing 30 minutes of cardio (walking, running, cycling) and 15 minutes of weight training. Use visualization to make exercise an active part of the New Beanutiful You.


Reward yourself in ways other than food. Buy a new dress. Go see a movie. Take a weekend trip. Go dancing. Enjoy the new lifestyle you have created for yourself. See it not as a short term goal; instead focus on making the changes lifelong habits. You will forever be eating well, exercising well, taking care of yourself so that you will look great, feel great, be great!


Be proud of yourself: you have trained your Body to be an extension of the Mind!

A runner for 27 years, retired schoolteacher and writer, Mary is now doing what she has always done–being engaged in what she loves–running, weight training, writing, helping people reclaim their bodies by seeing that weight is just matter that needs to be processed. Nutrition, exercise, positive vision and purposeful engagement are the tools used to turn this matter into creative selves. a body well-nourished is a mind well-served~ http://www.GreatBodyat50.com.
Filed Under: Weight training programs Tagged With: Body, Helped, Loss, Mind, Over, Weight

Strength Training Series

August 22, 2010 By admin Leave a Comment

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Get a complete physical checkup before you start a strength training program. You might have to modify or avoid weightlifting if you have muscle or joint problems, seizure disorders, heart disease, high blood pressure, previous injuries or any other physical condition with potential for danger.

 

Be sure to always integrate warm ups, stretching, and cooling down into your program. This will reduce your risk of injury by increasing your blood flow and prepping your muscles for the work they are about to do. Using the proper lifting form is important not only to work your muscles correctly, but also to prevent injury. Always do your exercises through a full range of motion in a slow, controlled manner.

 

Going to total muscle fatigue with a challenging weight is not a useful objective in your first few weeks. When trying a new lift or starting a new routine, the objective is to practice and perfect your technique, and to learn how to concentrate on the muscle you are exercising.

 

Proper breathing is essential in weightlifting. If you hold your breath while lifting a weight, you run the risk of raising your blood pressure and starving your brain of oxygen. You should try to exhale during the “positive,” or main exertion phase, and inhale during the “negative,” the phase in which you resist and come back slowly. If this becomes too confusing or takes away from your concentration on the lift, don’t worry about it just remember to breathe.

 

Strength training provides many important benefits that cannot be achieved by any other exercise or activity. However, when enjoying this great form of exercise, be sure to adhere to these precautions so that your program is not only effective, but safe as well. Good luck: I hope you enjoy all the wonderful benefits of a safe and effective strength training program. For more details visit http://www.soundbodytrainer.com/

 

 

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Why Most Doctors Are Clueless On The Best Type Of Exercise To Lose Weight…

August 22, 2010 By admin Leave a Comment

There are two main types of exercise: Aerobic and anaerobic.

Aerobic exercise has lower intensity and is performed for longer time periods. Examples: Using the stationary bike for 40 minutes, jogging for 30 mins – even doing the “chores” around the house.

Anaerobic exercise is higher in intensity and lower in duration. For example, sprinting for 150 yards, lifting a weight for 10 reps (and not being able to lift it more times) etc…

Which is the best type of exercise? You can use both if you want – but if I had to choose one type, I would go with ANaerobic. This means resistance training and weight lifting. Doctors have “prescribed” aerobic training over anaerobic for years – mainly because they have no clue about strength training. If you don’t believe me, look at your doctor and see how out of shape he is.

People who say “I’m doing aerobics because I want to have a strong heart” have obviously never done any weight training. If you tell them to do a few sets of “squats” with the maximum weight they can handle for 10 repetitions (reps), they will almost have a heart attack. Hey, I thought that weight training doesn’t work the heart (surprise, surprise).

Weight training is great and is actually EASIER to start with than aerobics. The exercises are usually “non-impact” and don’t hurt your joints (something that doesn’t happen when you jog on the road for example). Plus, each exercise can be preformed with 10 pounds or less all the way up to 2000 pounds and more. No matter what level you are at, you can do weight training.

Most people have a subconscious fear of lifting weights. This activity is connected in their minds with images of extreme distress and agony. It doesn’t have to be that way. Again, start by lifting only 2 pounds if need be. If you can’t even lift 2 pounds (a task most 5-year-olds do routinely) then you are in for a world of hurt in every day life. Also, there’s no reason to “push it” until you are out of breath and shaking all over. Take it easy. Start slowly and work up from there. This isn’t a contest to see who can suffer more.

Weight training has two distinct advantages over aerobics:

1) It builds muscle witch makes you stronger and sexier. Building muscle requires a tremendous amount of energy from the body. Where do you think it will get the energy from? Right: From your fat deposits around your thighs and midsection.

2) It burns MORE fat than aerobics. Most of the fat burned when doing weight training is burned AFTER the training session has finished. Your metabolism will be higher for several hours after you finish training.

If you don’t believe me that weight training rules, just look at the two ends of the spectrum: Marathon runners and sprinters. Marathon runners train aerobically running for many miles. Sprinters do an “all out” sprint for 100-400 meters – the sprint finishes in a few seconds. Both of these athletes have low bodyfat levels. But marathon runners look like they escaped from a concentration camp – while sprinters have well-developed muscles and look powerful.

Be practical. If you are going to exercise, at least do it in a manner that will make you more functional in your every day life. Most of us will need to pick up a heavy object, pick up a child, run to catch the bus etc. These are real-life circumstances that will require strength.

When was the last time you had to walk for 5 miles or do something “aerobicish” for 60 minutes? I don’t know if the need to do that appeared in my life even once. Most “real life” tasks require strength – not endurance for hours…

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Powerful Periodized Strength Training Basics For Volleyball

August 22, 2010 By admin Leave a Comment

Strength training dominates most athletes’ fitness and conditioning programs through out the year. In particular, volleyball players are well-known to have one of the highest levels of strength training dedication. These elite athletes realize the benefits of a proper periodized strength training program.


Volleyball pushes players to the extreme. Each athlete is expected to excel in explosive movements, vertical jumps, power hitting and intense serves. The position rotation in volleyball signifies the definite need for comprehensive players. Being a great blocker is a huge plus, but volleyball thrives off of all-around spectacular athletes. Strength training is a massive component to any elite athlete.


Strength training for volleyball requires the knowledge of periodization. Periodization means changing one or more variables within your strength training program on a regular and consistent basis. These variables can include the exercise, the frequency of lifting, the intensity of lifting, or the method of lifting.


Volleyball players, as well as most other athletes, work on a yearly periodization schedule. They break their year down into 4 distinct segments or cycles. Each new segment means they should change their strength training program to match that cycle’s goals.


The four segments can be broken down into the off-season, the pre-season, the in-season, and the post-season. Each season has unique goals and a unique strength training program. Athletes allow time for resting, building strength and building sport specific functions before the start of the official game season.


The off-season’s goal is to build power and strength. The off-season utilizes power exercises and higher weights to increase muscle size and strength. Typically, the strength training program is most intense during the off-season. Athletes invest a lot of time to their basic fitness foundation.


The pre-season focuses on actual sport specific functions. Squatting, jumping, lateral stepping, hitting and spiking are all common volleyball movements. The pre-season volleyball strength training routine is less intense than the off-season. The goal is to maintain that strength and power, but to perfect sport specific movements. Most of the routine is dedicated to mock volleyball games and drills.


The in-season purely focuses on maintaining the off and pre-season’s goals. The off-season built power and the pre-season put that power to use. Athletes enjoy the fruits of their labor during the in-season. The spike that flies past the opponent’s head and drills into the floor is proof that strength training for volleyball works.


The post-season’s goals are about relaxation and repair. This is a time of year that includes low intensity workouts. The goal is to allow the body to heal after grueling months of high intensity workouts. These few weeks of rest and low intensity strength training and cardio bring the entire training year to a close. The post-season delivers a skilled and healed athlete to begin the off-season strength and power building again.


Off-season ~ Pre-season ~ In-season ~ Post-season ~ Repeat


Regardless of the season, a few things remain constant. Volleyball players should always perform one or more exercises for each muscle group. Each exercise should be performed through a full ROM (range of motion), and each strength training routine should steer towards sport specific movements.


Strength training for volleyball players is an essential and organic component of their fitness and conditioning program. Strength training delivers the edge that all athletes need to succeed. Periodization is necessary in all strength training programs. Volleyball and other sports have taught us the importance of a proper fitness routine based on specific goals.

Lynn VanDyke is the proud owner of http://www.strength-training-woman.com/.  She is a certified personal trainer, yoga instructor and nutritionist. Her site is quickly becoming an essential strength training destination.

Filed Under: Weight training programs Tagged With: Basics, Periodized, Powerful, Strength, Training, Volleyball

3 Simple Scientific Guidelines For Losing Weight

August 22, 2010 By admin Leave a Comment

When it comes to losing weight, it is wiser to be following scientifically researched advice by doctors and health professionals. Here are 3 Simple Scientific Guidelines for Losing Weight.

1. Increasing Your Metabolism

The most effective way to raise your metabolism is to have a larger proportion of functional muscle on your body.

And the best way to build lean muscle is through strength training. Through strength training, you can effectively build lean muscle and raise your metabolism quickly. This would allow you to burn more fat than before.

2. It’s All About Lean Muscle

How much fat your body burns is directly related to the more lean muscle your body can hold. Your muscle system needs energy to sustain and more energy is needed during strength training. Hence, it burns off the calories you eat and the excess fat on your body.

In other words, as your muscles become stronger, they can hold more energy. Likewise, you’ll be able release this energy more efficiently which raises your metabolism and burns off excess calories you have eaten.

As you build more lean muscles, your body becomes more efficient at burning fat.

3.  Decrease Your Daily Calories

The best way around is to cut your daily calorie intake instead of opting into a diet. This prevents the body’s starvation mechanisms from kicking in. Decrease daily calorie value by a couple of hundred calories per day and no more. This will generate slow weight loss and the majority will be fat loss only. The daily calories should be consumed during the day with small frequent meals.

If you like to lose weight healthily while at the same time, feel no discomfort, I highly recommend that you read in-depth reviews of Weight Loss Programs by fitness and nutrition expert, Joel Riley.

His site is the #1 authority site on honest Weight Loss Programs and Diets reviews and his popular newsletter is read by health enthusiasts around the world.

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