Total Health and Fitness -for healthy living » Weight training-body building

Weight training has it`s benefits

gogetnow — Sun, 23 Oct 2011 20:07:03 +0000

Weight Training

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If you have recently begun an exercise program, you may not have included the use of weights in your daily routine, but you should definitely consider it. While cardio is really beneficial, you won’t get the full effects of exercise without adding the benefits of weight training to your routine on a regular basis. Some of the many benefits of including weight training into your routine include:

1. Speeds Up Metabolism:

Lean muscle tissue is metabolically active, so increase your muscle mass and in turn speed up your metabolism. Lean muscle burns more calories. So to help you lose weight, one of the benefits of weight training is that you continue to burn calories even after you’re done working out.

2. Boosts confidence:

Weight lifting naturally makes you feel better about yourself, as you become stronger and look better. Whether it’s just the pleasure of knowing that you can lift something, or seeing yourself become stronger and look leaner you can`t but help feel feel better about yourself.

3. Makes bones stronger:

A further added benefit of weight training is that it actually strengthens your bones which in turn helps to prevent osteoporosis as you age, thus giving you a far better quality of life in your later years.

4. Gives a real boost to the Immune System:

Weight training, like many other forms of exercise, helps your immune system defend your body, helping to prevent not only colds but more serious illnesses, and can help you achieve a far higher resistance against illnesses like diabetes and heart disease because your body will be far more healthy and fit.

5. Improves Flexibility:

You may have been led to believe that weight lifters are less flexible, but actually one of the many benefits of weight training is that it improves flexibility and makes muscles much more pliable. When done correctly you will feel better and be less prone to injury.

6. Feel good about yourself:

Lifting weights releases endorphins which is why you feel great when you finish a workout additionally this will help you feel great overall. Exercise is well known for being one of the best natural therapies available.

7. Aids sleep:

As well as being one of the best natural therapies, weight training is one of the best sleep inducers around. After a great workout you’ll sleep like a log.

These are just seven of the best benefits of working out with weights. The next time you workout don’t forget the weights.

Weight Training

weight lifting and training for perfect abs!!

gogetnow — Fri, 24 Dec 2010 23:08:27 +0000

Have you always fancied having perfect abs?, or maybe get rid of some excess weight and turn it into toned muscle?,if the answer to either one of these questions is yes, then one thing is for sure, you are certainly not on your own.To reach your goals you will need to follow a rigorous training regime with determination and willpower. Whether you want to build muscle mass, flaunt an enviable figure or have chiseled abs, a consistent and effective weight lifting routines are the ultimate pathway to achieving your respective goals.Weight Lifting Routines for Beginners
Weight lifting routines are definately not the same for everyone, for a start we all have different builds and our priorities differ too. One needs to follow these routines strictly, without any excuses. Discipline and focus are the key attributes for achieving the goal you have yearned for. A good training routine needs to be formulated, you can`t just wake up one day and think you are going to hit the gym. A casual approach is a big NO when it comes to working out. However, weight lifting is not the only factor that is essential, diet and rest too are important means to help you carve your body the way you desire. When a good diet is coupled with a good weight lifting routine, the product is a great looking body.

Beginners fail to understand that a well-balanced and nutritious diet with a good amount of rest coupled with weight lifting sessions is the right way to go. Without enough rest and a solid diet, all weight training is a sheer waste of time and energy. A beginners weight lifting program is successful provided it is kept simple for the first few weeks. It is better to focus on a few exercise routines devoted to specific parts of the body rather than straining the entire system randomly. A gradual revision of exercise routines after seven to eight weeks is perfect. Appropriate exercise should be carried out in accordance with the muscle groups taken into consideration.

Weight Lifting Routines for Women
There are certain myths attached to weight lifting and women. ‘Women and weight lifting! How?’ The first impression you may have had when women and weight lifting come together in a statement is a bulky woman with rippling muscles and looking all macho and manly. Well, weight lifting does not make a woman look manly, does not make her any less flexible or look any more bulky. Another very popular notion is that if you ever choose to stop regular exercising, the muscles built turns into fat. You need to comprehend that muscle and fat are two seperate entities of the body. One cannot turn into the other. However sometimes, when one stops weight lifting and training, the other important component, that is a good healthy diet also goes out the window, this in turn leads to bad food habits, further resulting in the loss of muscle and a rapid fat gain. Thus, more muscles don’t make you look fat or big, they give you a toned and attractive appearance.

Toning workouts for women should include training the whole body, but in parts, that is, legs, shoulders, back, abdominals, biceps and triceps. If one tries to exercise all body parts at one go, it might result in a burnout. Over training might just take a toll on your sleep pattern and strength levels. There are concentration and compound exercises that one needs to perform. The former is where you are focusing on just one body part and carrying on with the workouts, for instance twirling your wrists, whereas, in the latter, one uses a few different muscles packed together in one exercise, for instance, sitting on the chair and bending and touching your feet. Weight lifting routines for women involve compound and concentration exercises. You need to select one or two exercises from each muscle group.

Day 1
Chest Bench press machineIncline pressDumbbell flies Chest fly machineTriceps Triceps push downsOne arm triceps extensions with dumbbelllying triceps extensionsClose grip bench pressTriceps machineDay 2
Break

Day 3
Legs SquatLeg pressLeg machine with a squatting movementLeg curlLeg extensionsShoulders Military pressDumbbell pressSide lateralsFront dumbbell raisesDay 4
Break

Day 5
Back Pull upsPull downsBent over rowsOne arm dumbbell rowsCable bar pull downsBiceps Barbell curlsDumbbell curlsPreacher curlsMachine curlsCable curlsWeight Lifting Routines for Men
As far as lifting workouts for men are concerned, men would always prefer to work out with heavy weights. Intense weight training with some cardiovascular exercises on a few days is a must in a man’s workout routine. For men, compound exercise routines work in their favor. Elongated gaps between repetitions or sets should be thoroughly avoided.
Weight lifting workouts for men include two types of workout, that is the regular or the daily workout and the three day workout plan.

Regular or Daily Workout for men and beginners should begin with running and jogging, serving to be a warm-up exercise. 3 to 4 sets with 8 to 10 repetitions is a must. For the beginners you need to chose one or two of the exercises for each muscle group.

Day 1
Chest
This involves Bench presschest press machineDumbbell pressPeck deck machineDay 2
Shoulders
The exercises that you need to indulge in are Shoulder pressSeated Dumbbell PressSide and Front Lateral RaisesDay 3
Bicep
This will make your arms look toned. Exercises that you need to indulge in are Hammer CurlsBicep CurlsPreacher CurlsDumbbell CurlsDay 4
Triceps
Triceps PressTriceps Dumbbell ExtensionsLying Barbell ExtensionsTriceps Dumbbell Kick Backs.Day 5
Leg workout
Day 6
Back workouts
Pull Ups1 Arm Dumbbell RowSeated Pulley Rowslat pulldownsDay 7
Break

The Three Day Workout Routine involves considering three days of the week and devoting the set of days for the respective exercises. To begin with, you could chose a Monday or Tuesday. If you begin your workout schedule from Tuesday, you would include Thursday and Saturday as the other two workout days. On Tuesday you could begin with a warm up exercise and then shift to chest and shoulder workouts.On Thursday you could indulge in back and leg exercise sessions.On Saturday, you could perform the arm exercises, the biceps and triceps workout.Weight lifting routines to build muscles is one major incentive and a motivating factor for beginners, men and women. Regular workouts help you remain fit and most definately helps in enhancing your appearance. So forge ahead with great determination you have your weight lifting routine at your beck and call. Stay motivated,keep plugging away and the body you desire will be yours for the taking.

Jay Jeffers

Total Body Workout

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gogetnow — Sun, 19 Dec 2010 14:12:14 +0000

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How to Build Huge Big Muscles – Gain Big Muscle Mass For Bodybuilding Beginners

gogetnow — Sat, 04 Jul 2009 09:29:08 +0000

So you want build a well toned muscular body with strong broad chest muscles, rippling 6 pack abs and an athlete’s physique, but do not know where to start because what you’ve read in bodybuilding magazines and your searches on the internet is confusing you with all the muscle building jargon and conflicting advices.

This step by step article is written to clear your confusion as it is written with the body building beginners who want to build huge big muscles in mind.

?Do not train your muscles too often – If your exercises are intensive enough which is necessary to grow big muscles, you need only to train each muscle group only once or at most twice a week. Your training schedule shouldn’t repeat training the same muscle groups in the same week. Every time you train, you damage your muscles and muscles need time to repair and it does so after your training when you are resting. This means that if you lift weights on consecutive days, there isn’t sufficient time for the body to recover. Try to have one day rest between each weight lifting day.

?Are you using the correct weightlifting techniques? – If your weight lifting techniques or form are incorrect, not only will your training retarded, you are also inviting injury. When you exercise you must think and focus on the working muscles, instead of mindlessly repeating the motions, do take note of how you perform each exercise and rep. Do so with deliberation and at the beginning and end of every lift, pause and squeeze the muscles you are exercising. Mind and muscle must connect! Never never use momentum of the swing to lift the weights and let gravity pull the weight down. That is why you must lift slowly and lower slowly feeling the tension in your muscles and resisting the load all the time.

You may wish to consult your personal trainer or read up on the correct form and technique for each exercise. This is crucial if you want huge muscle growth.

?Use Free Weights – Most machines do not involve as much of the synergistic muscles (supporting muscles) as free weights do and so are less effective than free weights to recruit more muscle fibers to build bigger muscle mass. Synergistic muscles are the smaller muscles that aid the main muscles in balance and strength in each lift. Machines have its uses, but for beginners (with an experienced spotter) and do use free weights more often.

?Workout with compound exercises – Compound exercises are exercises that involve 2 or more joint movements and thereby employing bigger muscles and more synergistic muscles to boot. Bench presses, dead lifts, squats, and chin ups amongst others are fantastic compound exercises. To add icing to the cake, because of the massive utilization of your muscles, you will pant, puff and sweat more. That means your routine also has a cardio effect and you will burn body fat calories even hours after you stepped out of the gym.

?Are you working out your lower body? – Your muscles are programmed to grow proportionately with only slight variations. If you do not train your lower body, your upper body mass will stop growing before it becomes huge. Surely, you’ve heard of chicken legs! Just because leg training can be brutal, it doesn’t give you the reason to hide your legs in your pants.

?Enough Protein? – Muscle building requires protein – the more, the better. Meat, especially red meats, poultry and fish are the best source. It is in your food that your body will draw nutrients from, for strength and repair. Get protein supplementation if you do not have enough protein from your meals.

?Creatine – Supplement with Creatine. Creatine makes your muscles tighter, fuller and gives you more strength in your lifts to lift heavier weights and thus forcing your muscles to grow bigger. For body building beginners, you will see your muscles grow much faster and more powerful with Creatine supplementation than without.

There are many more methods and ways to force your muscles to grow big and huge. Do your researches as you progress in your quest to build big muscles. As for body building beginners, stick to these principles and your muscles will grow for the next few months until you hit a plateau. By then, you are an intermediate bodybuilder with a well toned muscular body and you will need new training methods and supplementation to take you to another level

About the Author
Chris Chew is a fitness personal trainer of actors, models and male pageant winners.More free tips on his sites Lose weight build muscles fast & Fitness Tips

Article source:
How to Build Huge Big Muscles – Gain Big Muscle Mass For Bodybuilding Beginners

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gogetnow — Sat, 04 Jul 2009 09:14:10 +0000

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Total Health and Fitness -for healthy living » Weight training-body building

Weight training has it`s benefits

Weight Training

Weight Training

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weight lifting and training for perfect abs!!

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How to Build Huge Big Muscles – Gain Big Muscle Mass For Bodybuilding Beginners

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