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.
Chest Bench press machineIncline pressDumbbell flies Chest fly machineTriceps Triceps push downsOne arm triceps extensions with dumbbelllying triceps extensionsClose grip bench pressTriceps machineDay 2
Legs SquatLeg pressLeg machine with a squatting movementLeg curlLeg extensionsShoulders Military pressDumbbell pressSide lateralsFront dumbbell raisesDay 4
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.
This involves Bench presschest press machineDumbbell pressPeck deck machineDay 2
The exercises that you need to indulge in are Shoulder pressSeated Dumbbell PressSide and Front Lateral RaisesDay 3
This will make your arms look toned. Exercises that you need to indulge in are Hammer CurlsBicep CurlsPreacher CurlsDumbbell CurlsDay 4
Triceps PressTriceps Dumbbell ExtensionsLying Barbell ExtensionsTriceps Dumbbell Kick Backs.Day 5
Pull Ups1 Arm Dumbbell RowSeated Pulley Rowslat pulldownsDay 7
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.