Why Every Woman Should Include Weights in Their Fitness Routine

August 19, 2010 By admin Leave a Comment

There is a popular misconception that when women begin to lift weights they lose their femininity and look too bulky, which could not be farther from reality. The vast majority of women all over the world are always seeking the fastest and most convenient new methods to lose weight. After spending a small fortune on shakes, exercise equipment and dangerous diet pills they come to the harsh realization that they must workout and eat properly to achieve success shedding pounds.

Perhaps you have strolled into your local health club and decided to get your exercise in by doing cardio such as running on the treadmill a few days per week. After the third week you become discouraged because all the miles you have ran are now starting to plateau and you are not losing the weight as quickly. This is exactly why every woman should include weights in their fitness routine. Cardio activities such as running, walking, step aerobics an spinning are all fantastic for getting your heart rate up and shedding pounds. However, just as your brain becomes bored with the ever-exciting steps on a treadmill after the first two miles, your muscles do as well.

To just lose inches and have your body shrink in size but maintain the same shape, the cardio workouts will be suffice. For example, if your body is in the shape of a pear and you perform the same activity repeatedly it will become nothing but a smaller pear shape. If you are seeking to become more toned and lose fat versus pounds, then you must mix it up a bit and utilizing weights is the best thing you can do. Women do not become bodybuilders overnight, the ones that are ripped and have bulky figures work at weight lifting as if it was their full time career. A female that uses weights twice a week will never look similar to those bulkier ladies.

When you incorporate weight training into your routine, you are building muscle which dissolves fat. Building muscle should be a female’s best friend when aiming to lose fat. Losing fat and losing weight are actually two different practices. Losing weight is just making your body smaller and can come in the form of losing water weight. Losing fat is when your body sheds that fatty tissue that is so hard to get rid of and causes cellulite on your frame as well. By weight lifting small amounts of weight for high repetitions you will become a more toned individual, and by lifting heavier amounts of weight for smaller reps you are burning fat quicker and changing the shape of your body over time. Weights are very inexpensive to purchase at any local sporting goods shop or you can begin a program at your gym. Be sure to train with weights at least twice per week and never two days in a row to allow your muscles to rest. Your body will begin to even burn more calories while you are sleeping after lifting weights and you will notice the results much faster and by taking part in a healthy form of weight loss.

 

Jesus coaches a league basketball team. He works with younger guys and is always having them run drills to keep in good shape. He writes on his website about being a coach. He also writes about Drills for Basketball and Basketball Shooting Drills

Filed Under: Weight training Tagged With: Every, Include, Should, Their, Weights, Woman

Weights for Women – Don’t Worry About the Weight

August 18, 2010 By admin Leave a Comment

Weights for Women – Don’t Worry About the Weight!

Although weight training has traditionally been thought of as a male activity, research over the past 35 years has provided information that supports and refutes many of the previously held beliefs about the male/female differentiation in physiological performance.  In spite of all the research, many of the questions asked all those years ago, are still being asked today.

Women, on the average, are about 65% as strong as men.  Very few dispute this assertion due to obvious physical differences in males vs. females.  On the other hand, when other factors are taken into consideration, there are great variations from one part of the body to another, and in various movements of the same body part.  For example, even when body size is taken into consideration, men are as much as 60 – 65% stronger than women, in upper –body strength. Conversely, in terms of lean body mass, women are generally stronger than men in lower body strength. 

As to the question of possible skeletal muscle differentiation between men and women, the actual muscle fibers are identical, although research suggests that there are subtle differences in the total makeup of muscle mass.

Researchers have seen that the cross-sectional area of muscle fibers is smaller in women, and there may be a difference in the number of fibers per specific muscle, versus men.

Generally, women have more Type I (slow twitch fibers) and men have more Type 2 (fast twitch) fibers.  Type 2 fibers tend to get larger (hypertrophy), so males have a head start when it comes to increasing muscles mass.

Women sometimes avoid resistance training for fear of looking too muscular, and less than feminine.  Society, traditionally, have expected men to appear muscular, and women to be leaner.  Physiologically, it is difficult for women to add excessive muscular mass.  Without supplementation, resistance training, for women, typically results in a reduction of the amount of fat over the existing musculature, with a moderate increase in muscle size.  The resultant effect is more muscle definition.  Certainly, a low-fat, lean-muscled female shape is not a negative.  In the unlikely event of a resultant level of muscle hypertrophy that is unwelcome, program modifications will reduce that effect. 

Although ancient by this time, the term muscle-bound continued to find life in some literature.  Properly performed resistance training, far from decreasing flexibility, can actually increase average flexibility.  There is no need for women to avoid strength training for fear of limiting flexibility.  A pre-workout stretching regimen can not only increase flexibility, but may decrease the possibility of injury.

Although a traditional strength training program will have little, if any effect, on cardiovascular endurance, a circuit-training program has shown a beneficial cardio effect, in some studies.  Generally, there should be no difference in the cardiovascular effect of strength training, between men and women.

Because of individual differences, standardized programs do not provide uniform change.  Although women may not start at the same strength level as men, they have the ability to gain strength at the same rate as men.

Resistance training is equally valuable for both men and women.

Gregory Camp is a Director of Wellness, with 30 years experience in health/ fitness/ wellness with a large non-profit healthcare system in the state of Florida. Would you like to learn about a weight loss program that is safe and effective? Learn how to dramatically improve your body imagine and lose the weight that you have always wanted.
www.fitnessishealth.com

Filed Under: Weight training programs Tagged With: About, Don’t, Weights, Women, Worry

Weights and Cycling Increased Performance

August 15, 2010 By admin Leave a Comment

How do you get better at an exercise? For one, you consistently perform it. On the other hand, you can increase your performance with weight training. This is important for competitive cyclists and also for

fitness buffs who want to use cycling for getting into shape.

Fitness experts and doctors recommend weight training for all adults regardless of age. Weight training builds muscle which increases your body’s fat burning potential. Weight trainers experience the

benefits even while they sleep. Your bones are also strengthened by weight bearing exercises which is good news for older adults especially women who suffer from osteoporosis.

Weight training exercises for cyclists

When you do any form of exercise whether weight training or cycling, a warm up and a cool down along with a stretch is really important. The warm up gets the muscles in the mood for exercise and makes

the muscles more susceptible to stretching. The cool down lowers your heart rate to normal and allows you to get a good stretch out of your muscles to avoid major soreness later.

If you have recently taking up bicycling you’ll notice that your legs do the majority of the work. You feel the burn in your calves, quadriceps and hamstrings. As you build muscle endurance, the burning goes

away because the muscle works more efficiently and doesn’t build up lactic acid as quickly. Training those muscles through work with weight machines and free weights will help you out.

1. Squats – this is the quintessential exercise for the lower body. Squats work the abdominal area, the butt, the quadriceps, hamstrings and the gastroc (calf muscle). Use free weights on your shoulders or

a barbell. Focus on your lower body as you lower slowly and push back up to starting position through your heels.

2. Calf raises – you can stand on an aerobic step with or without weights in your hand. With your heels off the step, rise up as high as you can onto your toes. Hold and return to start position. Positioning

the heels off of the step keeps the tension in the muscle throughout the movement.

3. Leg lifts – this exercise works the quadriceps muscle. Your quads do a lot of work when pushing up a hill on your bicycle. Use a leg extension machine to perform this exercise properly. A lower weight

with higher repetitions increases endurance.

4. Hanging leg lifts – the target here is your upper and lower abs. they work to raise your legs as you pedal. Without being on the floor, the focus is on your midsection to do the work of lifting your legs to

perform the exercise. Use a hanging frame at the gym or even the monkey bars at the neighborhood park. If it is too hard to lift your legs straight out, start with lifting your knees into your chest while

squeezing your abdominal muscles.

Want a smoother ride on your bike? Take up weight training to prepare your legs for a vigorous bike ride. Good luck and have a nice day.

For more information on Best Mountain Bikes and Recumbent Exercise Bikes please visit our website.
Filed Under: Weight training exercises Tagged With: Cycling, Increased, Performance, Weights

Lifting Weights Properly to Help Prevent Injuries

August 9, 2010 By admin Leave a Comment

It sure looks easy enough as you watch some of the others in the gym lifting weights and huffing and puffing, walking two steps forward, and lifting the little hand held weights. Weight training does look easy, but if you don’t take proper weight training technique into account, you might end up injuring yourself and doing more harm than good. Learn the right way and the wrong way to lift weights.

You may never be a true bodybuilder or a professional athlete, however, if you learn some proper weight lifting techniques, you can improve your strength, increase your muscle tone, help yourself lose fat and gain muscle mass. It sure would be nice to improve bone density and help ward off osteoporosis as well. If done correctly, weight training can give you all these benefits and you won’t end up with injuries during the process.

Don’t think you can stand and watch others in the gym and learn the proper techniques of weight training. Luckily I have not done this myself. Actually, I kind of thought about it, but I suppose it is better safe than sorry, so i will be consulting a weight training specialist before I start any kind of weight training program for myself.

Review below some of the common weight training injuries that could occur if you lift weights improperly:

•Sprains

•Strains

•Tendonitis

•Fractures

•Dislocations

Over time, if you continue using the same improper weight training technique chronic injuries could include:

•Rotator cuff damage

•Muscle overload

•Bone stress injuries

•Nerve damage

Even though most of these injuries are not life-threatening, they can be painful and hinder your efforts to build strength and muscle mass.

If you are just getting started consider working with some of the following weight training specialists:

•Physical therapist

•Athletic trainers

•Fitness and exercise specialists who have been specifically trained in weight-training techniques

All of the above weight training specialists can help you practice proper technique. Even if you are not a novice and have been using weights for awhile, it might be a good idea to schedule time with a trainer so you can show the trainer your technique and be sure it the right technique to be performing.

Review some of the following tips to keep you safe during your weight training program:

•Check with your doctor. Especially if you are older than 40 and inactive, check with your doctor before starting a weight training program.

•Set goals

•Breathe properly. Your blood pressure can increase to dangerous levels if you hold your breath during weight training. Exhale during the lift and breathing normally during your weight training exercise can prevent this. A weight training specialist can show you exactly how this is done.

•Seek balance by working all your major muscles, which are the abdominals, the legs, the chest, the back, shoulders and arms.

•Lift an appropriate amount of weight

•Don’t do too many sets of each exercise.

•Don’t rush

•Rest

•Be consistent: Three workouts per week will build muscles and two workouts will maintain the strength you have gained.

•Wear shoes

•Store your weights properly.

Source: Mayo clinic

Disclaimer: This article is not meant to diagnose, treat or cure any kind of a health problem. Always consult with your health care provider about any kind of a health problem and especially before beginning an exercise program.

This article is FREE to publish with the resource box.

By: Connie Limon -

For More Article Of This Author Visit :: http://www.thearticleinsiders.com/

Filed Under: Weight training programs Tagged With: Help, Injuries, Lifting, Prevent, Properly, Weights

Bodybuilding Techniques Using Weights

August 9, 2010 By admin Leave a Comment

Most bodybuilders will begin building muscle mass by using weights that they find in a local gym. Training with weights can begin at any time in a man’s life, and women can body build even while they are pregnant. Any form of weight lifting is fine but people usually prefer to start with weights that use a weight resistance design before the bodybuilder will start to focus on other avenues that are available to them in the weight room or local health food store.

Some of these weight resistance machines can be purchased for use at home. These systems are usually compact in size and can be easily stored under the bed in a matter of minutes after a workout has been completed. A bodybuilder can assume various positions on these machines to focus on a particular area of the body that they want to improve on, and allow them to see results in a matter of weeks. It may require many hours of work, but the result of this type of body workout will be muscles that are larger and toned to perfection and a body mass that is free of fat.

At a young age, a bodybuilder might prefer to use free weights to build body mass. These weights are usually made of hardened steel and have removable weights in several weight dimensions. A bodybuilder can establish a training program that incorporates a precise number of repetitions that can be done at each weight limit. The progressive of improvements in the body from using free weights as a form of exercise can be measured in inches.

The bodybuilder’s body type might dictate which type of workout should be used. There are various exercises that can be done just for toning muscles and other exercising will prepare the body for bodybuilding exhibitions. Along with a weight-training program, the bodybuilder might choose to incorporate exercises such as sit-up and push-up into the routine just to improve specific areas of the body that shows visible signs of excess fat that needs to be trimmed.

Some bodybuilders will use weights to ensure cardiovascular fitness. They will also incorporate various breathing techniques into their daily workout. Increasing oxygen intake will give a bodybuilder a natural type of energy and if there are medical conditions to work around, the bodybuilder can supplement the diet with various nutrients that the body is lacking in. Some bodybuilders use many types of weights just to tone up the abdominal region and feel good about their personal appearance.

Some bodybuilding techniques that focus on using weights can be found online. These techniques might have been used by weightlifting champions and will prove to be very helpful to a bodybuilder that trains at home. Some bodybuilders might offer tidbits of information on how a bodybuilder can build a new body just through a simple change in diet and by following a new weight lifting regimen that is focused on changing the way the body utilizes and burns fat during the workout.

James Brown writes about Proform promo code, Bowflex discount codes
Filed Under: Weight training programs Tagged With: Bodybuilding, Techniques, Using, Weights

What I Can Build Muscle Without Weights

August 9, 2010 By admin Leave a Comment

Yep, no doubt about it. You can indeed build muscle without weights, and it’s not as primitive or as barbaric as you might imagine. No, you don;t have to get into hurling, (though that would definitely do the trick!) In fact, people have been doing this for centuries!

For many people the thought of hitting the gym gives them a great deal of unease. Perhaps it’s a physical limitation, injury, transportation, time, money or even a small dose of self-consciousness; whatever the reason, there’s a number of exercises you can employ that will enable you to build muscle without weights. Let’s look at some of these.

Pushups – An old standby, now aided by tools that can isolate chest muscle efficiently. You absolutely don’t need any tools, and there are many varieties of this kind of exercise to choose from. Pullups – There are many variations on this theme too, where you cannot only work your shoulders and arms, but add an abdominal element as well. Bench Dips – This one is as simple as finding a convenient bench, and start dipping! Regular Dips – Find two handles short distance above your waist, and employ this technique to develop your arms, shoulders and chest. Reverse Dips – Or tricep dips. Do this one backwards, and you’ll work out your triceps, upper back and shoulders. Arm Circles – While a bit monotonous, doing this one for more than a minute or two will give you a great burn and help with toning. Squats – Doing these either quarter, half or full, sometimes adding difficulty by increasing your load, will definitely strengthen your quads and knees. Stairs – Okay, now we’re getting evil here. Running, or even walking briskly several hundred stair steps can not only help build muscle, but can bring an added cardio benefit to the table as well. Bands or Isometrics – Using rubber bands designed to deliver resistance training can add a great strengthening element to your training without having to use weights. Other isometric exercises also deliver these benefits. Gymnastics – If you are fit enough and limber enough, and have access to gymnastic equipment these can provide terrific results. Who hasn’t admired the strength of athletes who use rings, parallel bars, pommel horses and other gymnastic exercises. Crunches – Also available in many flavors, these work out the smaller but socially vital abdominal muscles! Boxing workouts – Shadow boxing, or working against a heavy bag are very tough workouts indeed! Scissor Kicks – another tough ab exercise.

Finding the best combination of exercises to build muscle without weights is one of personal choice and convenience. All of these have their benefits, and there are many, many more to choose from, but this list will give anyone a great start. All you need is time, a bit of space, and a lot of imagination! Make sure you combine these moves with a sensible eating plan and other fitness activities to get a total body benefit!

For more cool info on this subject, check out this article: Irvingia Gabonensis – Uh WHAT? Apparently an African Tree That Might Help Weight Loss

Jackie Burgmann is a Registered Weight Trainer and Registered Personal Trainer who also runs a popular fitness-oriented video blog using the pseudonym Girlwithnoname at Girlwithnoname.com.

Jackie is also a partner in the exciting new website concept FlabLabs – The True Source of Fat Loss Case Studies. Come visit for all the latest fat loss information or to volunteer to be part of a Case Study.

Filed Under: Weight training Tagged With: Build, Muscle, Weights, What, Without

Lifting Weights Properly To Help Prevent Injuries

August 8, 2010 By admin Leave a Comment

You are off the couch and into the gym on the treadmill now for about 7 days. You have worked your way up to about 21 minutes on the treadmill and even lost two pounds. Is it time to get on the other machines? In this article read some do’s and don’ts of weight training proper technique.

It sure looks easy enough as you watch some of the others in the gym lifting weights and huffing and puffing, walking two steps forward, and lifting the little hand held weights. Weight training does look easy, but if you don’t take proper weight training technique into account, you might end up injuring yourself and doing more harm than good. Learn the right way and the wrong way to lift weights.

You may never be a true bodybuilder or a professional athlete, however, if you learn some proper weight lifting techniques, you can improve your strength, increase your muscle tone, help yourself lose fat and gain muscle mass. It sure would be nice to improve bone density and help ward off osteoporosis as well. If done correctly, weight training can give you all these benefits and you won’t end up with injuries during the process.

Don’t think you can stand and watch others in the gym and learn the proper techniques of weight training. Luckily I have not done this myself. Actually, I kind of thought about it, but I suppose it is better safe than sorry, so i will be consulting a weight training specialist before I start any kind of weight training program for myself.

Review below some of the common weight training injuries that could occur if you lift weights improperly:

•Sprains
•Strains
•Tendonitis
•Fractures
•Dislocations

Over time, if you continue using the same improper weight training technique chronic injuries could include:

•Rotator cuff damage
•Muscle overload
•Bone stress injuries
•Nerve damage

Even though most of these injuries are not life-threatening, they can be painful and hinder your efforts to build strength and muscle mass.

If you are just getting started consider working with some of the following weight training specialists:

•Physical therapist
•Athletic trainers
•Fitness and exercise specialists who have been specifically trained in weight-training techniques

All of the above weight training specialists can help you practice proper technique. Even if you are not a novice and have been using weights for awhile, it might be a good idea to schedule time with a trainer so you can show the trainer your technique and be sure it the right technique to be performing.

Review some of the following tips to keep you safe during your weight training program:

•Check with your doctor. Especially if you are older than 40 and inactive, check with your doctor before starting a weight training program.
•Set goals
•Breathe properly. Your blood pressure can increase to dangerous levels if you hold your breath during weight training. Exhale during the lift and breathing normally during your weight training exercise can prevent this. A weight training specialist can show you exactly how this is done.
•Seek balance by working all your major muscles, which are the abdominals, the legs, the chest, the back, shoulders and arms.
•Lift an appropriate amount of weight
•Don’t do too many sets of each exercise.
•Don’t rush
•Rest
•Be consistent: Three workouts per week will build muscles and two workouts will maintain the strength you have gained.
•Wear shoes
•Store your weights properly.

Source: Mayo clinic

Disclaimer: This article is not meant to diagnose, treat or cure any kind of a health problem. Always consult with your health care provider about any kind of a health problem and especially before beginning an exercise program.

This article is FREE to publish with the resource box.

Connie Limon. Please visit us at http://nutritionandhealthhub.com and sign up for our weekly health and nutrition tip. Articles are FREE to publish to your newsletters, website or blog.
Filed Under: Weight training programs Tagged With: Help, Injuries, Lifting, Prevent, Properly, Weights

Workout Without Weights Build Muscle With ART Or the Push Pull Method

August 6, 2010 By admin Leave a Comment

Building muscle without weights is something that can be accomplished on your own and in the comfort of your own home setting. You don’t need to belong to a fancy gym, nor do you have to own the latest from nordic track. In fact, all you really need is a pull up bar and a floor to do push ups from.

Building muscle and strength training without weights or high end equipment is accomplished relatively easily when you understand what muscle strength actually is and how any one can gain if they follow the prescribed steps. 
As a prilimenary point, muscle growth, the actual hypertrophy of the muscle will take place over course of time as you successively challenge your body and muscle to do more work. This cannot be gotten around, but, its only one aspect of muscle building process when you’re doing workouts without weights.

Another important concept that many over look is that of the overt involvement of the neuro-logical system. 
Studies have been conducted and found that during the initial weeks of an isometric resistance training program, interesting things begin to happen. There is an increase in the amount of maximum muscular force being output and it can’t be attributed to muscle hypertrophy, or muscle growth.

While researchers are not exactly sure what area of the nervous system is responsible for the increases in strength, they are pointing to several areas that are highly suspicious. The neuro-muscular junction, the cerebral cortex, or, motor cortex, or even another aspect of the peripheral nerves.

Whatever areas are most involved, the bottom line is that your nerves, how you sense and perceive your muscles working is responsible in a large part to the early gains in muscle strength everyone goes through when starting an exercise program.

One exercise program type that has looked promising in the building muscle tissue and increasing strength is call the Antagonist Resistance Training, or ART. This particular method requires no equipment, and so it’s perfect for those who are looking for workouts without weights. The ART uses the muscular force produced by the antagonist muscles, and during the muscular co-contractions, the resistance generated is for the agonist muscles. This is basically an isometric contraction that causes your muscles to work, or, contract against themselves.

Through a series of tests, it was found that ART increased muscular strength. This means that it could be an effective form of resistance training. And because it requires no equipment, ART may be perfect for those doing workouts without weights.

 

Article by “ART Or the Push Pull Method”

Filed Under: Weight training Tagged With: Build, Muscle, Weights, With, Without, Workout

Lift Free Weights Workout Plan

July 30, 2010 By admin Leave a Comment

Workout Plan Deluxe

Actually, the title of this article can be viewed two different ways.

For example, this workout plan is set up for the employment of free weights,eg barbells and dumbbells, and it’s also a free workout plan dealing with weight lifting. Let’s rap about both these perspectives for a moment.

So if you do already have experience, you won’t find anything new here. These are just the fundamentals to get people started.

Bodybuilding is also something done mainly by way of’lifting weights’ but might also be done with different types of progressive training with weights, for example with the Bowflex exercise machine. Again, this will become a goal someday, but it too is specialised and still requires some basic’weight training’ or’progressive resistance training’ to build the basic structure that the body-builder molds into competition form.

What we’re going to chat about is’weight training’ with a workout using free weights as a way of achieving health, fitness, weight reduction, enhanced sports performance, or as a foundation for future coaching for and collaboration in weight lifting or bodybuilding.

Before we get to the actual workout, two last points:

1. Make sure you get your doctor’s approval before starting any new exercise program.

Take it nice and easy.

It took your body years to get flabby or get into whatever shape it is presently in. It may not be whipped back into shape in some days or weeks. The changes will be mostly invisible initially, so don’t be upset if you do not get bulging biceps, or drop a dress size, after only 2 weeks. Actually, a program such as this may actually sometimes appear to be moving you in the wrong direction at first. If you give it time and stick with it , however , it’ll work.

Men might desire to begin with 5 to 10 lbs. Don’t overestimate your fitness level. If, after a couple of workouts you find that the concept of doing another workout is too tedious, it could be that your weights are too heavy and you might need to drop back a little bit. Folk have started effective weight training programs lifting 10 oz cans of Campbell soup. One man I knew was so feeble initially that he purchased a group of barbells, but could only exercise with the bar itself at first…no weights on it. Later, his picture was appearing in muscle mags.

By the way, I favor dumbbells because they require a touch more action out of supporting muscles and muscle collections that don’t get quite the same workout with barbells…and they are less difficult to store and travel with.

REPETITIONS, SETS, SCHEDULE, AND PROGRESSION

The most common schedule is Mon., wednesday, and Friday, but you can do Sun., tuesday, thursday, or tuesday, thursday, Sat. If you miss a day, don’t worry about it. If you miss two or more days, just get back onto your schedule as fast as you can. You might have to drop the weight or repetitions back a little when you get back to your workout. Don’t workout if sick.

A set is a collection of repetitions. One press or curl equals a rep. 10 presses, and then taking a rest comprises one set of 10 reps. After completion of each set, rest for approximately one minute before starting the next set.

After two weeks, add a second set of reps. After two weeks at that level, increase each weight by a pound or two and drop the repetitions to 8 or even six if 8 is too much. Every week or so, raise the repetitions back up till you are at 10 repetitions again. If this progression is too fast, perhaps you can increase the first set week by week till you are at 10 reps and then begin increasing the second set until you can 10, and so on. Some , however , are adjustable, but again, you can usually only adjust upward 5 pounds at a time, although there are some one 1/4 pound plates which would allow you to increase two 1/2 pounds at a time.

Everyone is dissimilar, so take some time and attempt to pay attention to what works well for you. Back off a level or two, or perhaps take a day off, and then return to the exercise program. It doesn’t hurt to take a day off once in a while, either. Execs may need to never miss a coaching day, but your goal is to make this an entire life behaviour change, and getting bored with it will not help.

More muscle building methods here.

THE EXERCISES

Always heat up before any exercise period.

The press : Stand with feet shoulder width apart ( vary for comfort ), dumbbells at shoulder height, palms facing inward, and alternately raise and lower each dumbbell overhead. Works the triceps ( back of arms ), deltoids ( shoulder ), trapezius ( neck to shoulder ), and upper portions of the chest and back. The motion should be smooth and controlled going up and going down.

2. Alternately curl each dumbbell upward to the shoulder ( palm facing your shoulder ) and back down. You need to be able to always control the progress upwards and downwards.

Bench press : If you’ve got a bench, great. I still have the one my father built for me when I was fifteen years old ( 47 years back ). However, I do advocate getting some variety of bench to try this on. If you make a decision to get into weight lifting or iron pumping, you will NEED a good bench designed for this, or go to a gym that has one.Lie on your back with a dumbbell in each hand and press ( raise ) the weights straight up and lower them again. Try to let your elbows go down so far as they nicely can on either side. This works the pectorals, the enormous muscles of the chest, the triceps, and the front of the deltoids.

NOTE TO THE ladies : This does not increase breast size. However, it DOES increase the dimensions of the muscle pad underneath the breast, helping to raise and support your bosom, making it LOOK like your breast size has increased. Also, routine exercise does away with excess fat round the breast, permitting it to appear to’stand out’ more. Improved fitness and health due to exercise will also cause you to straighten up and pull your shoulders back, raising your bustline even more.

Bend over and rest the hand without the weight against a support, for example a chair seat, or the bench, if you have one. Leg nearest the support arm should be forward, other leg back. Once you have finished one set with one hand, switch off and do the same with the other hand.

5. Squat/Deadlift : I really like to do this as a deadlift because I have osteoarthritis and it is easier for me to do the movement that way. It also allows me to exercise my lumbar region a little at the same time.

- Squat : Hold both dumbbells at shoulder level. Do not go past about half way as this could cause knee damage. If you need to get serious about exercising your legs, go to a gym and use their leg press machine. Control the movement all of the way.

- Deadlift : Hold both dumbbells so they hang at your side. Squat as above. Trying not to let the dumbbells pull you forward. There will be an inclination towards a touch more forward movement than with the squat itself, and you will have to bend your back a touch more. Be careful with this and be sure that you are not bending way over and putting a gigantic strain on your back muscles as they try and straighten you back up.

6. Toe raises : Holding the dumbbells at shoulder level, place your feet about six to eight inches apart with toes pointed slightly inward. Raise yourself up on your toes and lower your heels back to the floor, Stay in control and make it smooth. There will be a slight tendency at first to lose your balance.

7. Crunches : Lay on your back with your hands beside your head – not behind – or crossed on your chest. Bring your feet up towards your bum, and put them ( the feet – stop giggling ) flat on the floor. At the beginning of each rep, flatten the lumbar region against the floor and curl the upper body upwards in one smooth movement. At the apex of each curl, quickly attempt to raise the body a touch more. Lower the body back down. Crunches, or curl-ups as they are often called, work the rectus abdominis ( abdominal muscles ) .

If you need to go further in these areas, you will need a lot more guidance than is available here.

However, at present, this free weight lifting workout plan will get you started.

If you’re also on the lookout for ways to increase your speed and agility, look no further. There’s a great guide on how to try this, and an equally awe-inspiring review for it. You can take a look at the review here ( it has got a link to the guide ) .
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Matthew Ball is a veteran internet marketer. He specializes in SEO, and ocassionally writes articles teaching his methods

Filed Under: Weight training programs Tagged With: Free, lift, Plan, Weights, Workout

How to Get Ripped Lifting Weights

July 29, 2010 By admin Leave a Comment

Wouldn’t you like to have a muscular chest, rock hard biceps, and massive shoulders? You can get ripped in all these areas by beginning an upper body weight training program. However, you must be careful to avoid the most common mistake that many beginners make. The key to success with any weight training program is to devote equal time to lifting and resting. Many beginning weight lifters believe that by training the same muscles day after day, they will get quicker results. In fact, this has the opposite effect. A better approach is to designate three days out of the week as workout days, and only weight training on those days. There is hard science to back up this approach. Everyone has heard the word metabolism, but few people realize that there is catabolic metabolism and anabolic metabolism. Catabolic metabolism is when your body breaks down food and turns it into energy. Anabolic metabolism is when your body repairs itself. If you don’t give yourself adequate rest after weight training, your body won’t be able to build lean muscle mass. And along with getting adequate rest, try not to train the same muscle twice in the same week. Try splitting your three weekly workouts into distinct muscle groups. For instance, on Monday you could train your chest and back, Wednesday could be devoted to biceps and triceps, and Friday could be devoted completely to shoulders. By using these steps to avoid over training, you will already be ahead of the pack.

 

 

Wouldn’t you like to have a muscular chest, rock hard biceps, and massive shoulders? You can get ripped in all these areas by beginning an upper body weight training program. However, you must be careful to avoid the most common mistake that many beginners make.

 

The key to success with any weight training program is to devote equal time to lifting and resting. Many beginning weight lifters believe that by training the same muscles day after day, they will get quicker results. In fact, this has the opposite effect.

 

A better approach is to designate three days out of the week as workout days, and only weight training on those days. There is hard science to back up this approach. Everyone has heard the word metabolism, but few people realize that there is catabolic metabolism and anabolic metabolism. Catabolic metabolism is when your body breaks down food and turns it into energy. Anabolic metabolism is when your body repairs itself. If you don’t give yourself adequate rest after weight training, your body won’t be able to build lean muscle mass.

 

And along with getting adequate rest, try not to train the same muscle twice in the same week. Try splitting your three weekly workouts into distinct muscle groups. For instance, on Monday you could train your chest and back, Wednesday could be devoted to biceps and triceps, and Friday could be devoted completely to shoulders. By using these steps to avoid over training, you will already be ahead of the pack.

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Filed Under: Weight training programs Tagged With: Lifting, Ripped, Weights
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