This will make sure you are working

We will go over some "myths" about strength training and the real facts behind them.Now like I said, there is a place for that depending on your goals. This will make sure you are working your muscles to fatigue, and that's when you will really start to notice some changes.Your muscles need to be challenged or "shocked" in order to stimulate them. Let's explore that myth a little.Let me give you another example to clarify this a little more. They not only show a full color photo of each exercise, but each card also contains easy-to-read instructions as well as helpful trainer's tips and common training mistakes, which are found on the back of the cards. Click on that link and order your set of cards today. Instead of training your chest, back, biceps, shoulders, legs and triceps, you can do just the reverse. Your dress size is a size 8. There are good and bad points to this.Even if you are, I want you to really pay attention to what we're going to talk about for the rest of the book. of steel or 10 lbs.htmlThis is a great book that will have you looking and feeling better than you ever have. See how they operate, how they get along with their other clients, what kind of personality they have, etc.I can give you a recommendation though.You have never realized that strength-training can and will build muscle, which in turn will help you look and feel great. The nice thing is that there is no "wrong" way.And that's really it! As you can see, it's not all that difficult.The fact is that there is no certain number of sets and reps that you should be doing. you should do 2 to 3 sets for each exercise.Muscle is much more compact and dense than fat.) or machines.It amazes me to see how many people avoid lifting weights for one reason or another. There are traditional dumbbells that range anywhere between 1 lb. 10 lbs.And again, you'll see as you get into it more and more, you might want to challenge yourself and add in a 4th or 5th set on some exercises. If you are getting smaller, or should we say more compact/dense, you will notice that your clothes are getting a little looser. It is not necessary to have a flat/decline/incline bench or even a flat/incline bench, but I definitely recommend it. By that I mean it takes up more space than muscle does.So, whether you're new to strength training or you've been doing it for years, pay close attention.But the actual answer would be that you burned more calories, and I'll tell you why for one simple reason.Remember, YOU WILL NOT GET BULKY!Okay, so what if you can lift a weight for 13, 14, or 15 reps and beyond?Very simple.Once you click on the link, you will find some great books that I recommend that are very helpful for the beginner exerciser.Again, I would highly recommend that you get either the Solotrainer cards or a beginner's exercise/weight training book to help you get started with your workouts.Okay, now you know what equipment you'll need, but what about questions like:How many days a week?How many sets and repetitions?When do I change my routine?These are all very good questions.As simple as that definition of strength training sounds, why are you and so many other people not doing it?The answer to that is probably one of these two:You're not sure what to do, or you're confused about what to do. Strength training or weight lifting is the lifting of heavy weights and/or resistance in a prescribed manner as an exercise or in athletic competition. No jerking the weight or using momentum.V. That's actually another big mistake that a lot of people make.Which brings up a good point.When you do any particular exercise, let's say the arm curl, each time you curl the weight up and bring it back down would be considered a repetition.thefitnessleader. to 200 lbs. If you can make a COMMITMENT and be consistent with your strength training program, I GUARANTEE you that you will be successful and notice considerable changes in they way you look and feel. There is no wrong routine, but your form and/or technique can be wrong.If you're a woman and you'd like to learn how to lose weight by exercising and eating healthy, please go to: http://www. In other words, it should be able to incline as well as being flat.Let's take this a step further and use you and your friend in an example. and most important, make sure to visit your doctor and get a physical so you know you have no medical conditions that would prevent you from participating in a strength training routine."How ridiculous is that saying?That's like the old joke, "Which weighs more--10 lbs.Often times at the gym I'll see someone doing 20 or 30 reps. Just increase the weight slightly and that will get you into the 8 to 12 rep range.Now you are well informed of why strength training will help you look and feel great.Are you now saying, "But what if I don't want to go to the gym, it takes too much time driving, it's always packed, and I just don't like the whole gym scene. But in reality you both weigh exactly the same.

The possibilities are endless. So in other words, you get 12 pairs of dumbbells all in 1 pair. Don't use momentum or "jerk" the weights around. A good indication of progress is how your clothes fit.Your friend, as we mentioned, does not lift weights or do any kind of strength training.It would also be a good idea to get some exercise bands that you can use to do lots of different exercises, in addition to bench exercises, that will help diversify your program.After an hour of watching T.Let me first start out by saying that if you are out of shape, haven't exercised in awhile, suffer from any kind of medical condition (heart problems, high blood pressure, etc. It is a pair of dumbbells that can go from 2 1/2 lbs. We'll get into that more later. The good thing is that since you are only training 1 or 2 body parts (an example would be training your chest and triceps) you can really do a lot of exercises for each body part. Her dress size is a size 12. Once you're comfortable, in a routine, and you find that you have time to add an extra day, then consider bumping it up to 3 times a week.Let's go over this in a little more detail.It's always best to watch the trainers for a couple of weeks if you are at a gym, or get a free session from an in-home trainer.Simple, right?What sometimes seems confusing for some people is that they think they should do a certain number of sets and reps (reps is short for repetitions).Other changes include; changing from using a free weight to a machine for a particular exercise.This is of course assuming that you are training every body part during each workout.If you and your friend were standing side by side people would definitely think that you weighed less than your friend.Let me make sure you are clear of one very important fact. What it does take is a COMMITTMENT.There are three reasons for this:These people are an extremely minute percentage of the population. It really all comes down to two things:How many days can you realistically devote to lifting weights?How much improvement are you really looking to get from your program?Before we address these two questions let me first say that lifting weights once a week is probably not enough and four or five times a week might be a little too much (especially for a beginner). 1 set is definitely not enough and depending on how much time you have to exercise, 4 or 5 sets might be too time consuming.Most people do the opposite and that's why you see a lot of people using momentum and jerking the weights around.you will see why the myth about getting bulky is just that, a myth!What we're going to talk about next I will try to explain to you in an easy to understand way, without using any medical or professional terminology.That is their livelihood and they spend 4 to 5 hours a day in the gym.These cards are excellent and I highly recommend them. It's actually quite a space saver. Don't just assume that since they work in a gym or because they call themselves a personal trainer, that they are qualified.If you are first starting out, I would say do 2 sets for each exercise. of fat might be the size of a bowling ball. Very simple.switching the order of your exercises.The one BIG mistake a lot of people make is doing too many repetitions. It includes 4 bands (each one a little harder), 2 handles, 2 ankle straps, 1 door anchor, and a video and booklet."What exactly do you mean by change the routine?"The best way to change your routine is to do totally different exercises.We're going to talk about why developing a strength training program will ultimately help you lose weight, add some muscle tone, look better and feel better about yourself.There is also a great product out now that is a ring of 50 pocket-sized exercise cards. It's a great value.With that said, if you really aren't sure about the time issue and if you are a beginner, start out at 2 times a week.But what if I was to tell you that it's not nearly as complicated as you might think. There is a lot more that comes with your set of 50 cards, and they are definitely worth having. I'm sure it is going to have you thinking differently about why you should be lifting weights from now on."But how do I actually go ahead and get started?"As I said before, this is one of the main reasons if not THE main reason that most people don't lift weights. of muscle and roll each of them into a ball, the 10 lbs.WHY WEIGHT LIFTING?What's the one thing that you can do to lose weight, re-shape your body, improve muscle tone, become stronger, fight off osteoporosis, lower blood pressure, etc.com) and go to "products", there you will find a link to Amazon.Your best move would be to buy the cards (they are great) get your hands on a good "beginner's exercise" book and/or hire a certified personal trainer.Depending on your particular gym, you will probably have the choice of using free weights (dumbbells, weight bars, weight plates, etc.

I love them!!!BODYLASTICS is a great company that makes an excellent little package. You're not using your muscles when you do it like this.So, is it all right for you to lift heavy weights and fewer repetitions? ABSOLUTELY!!There's another statement you need to clear your head of---"I shouldn't lift heavy weights because that is for bodybuilders. At the time of this printing the price for the package is $50.By that I mean you want to give your muscles a chance to get stronger and you want to be able to increase the weights on the same exercise and see what the most weight is that you can actually lift on that same exercise.HOW MANY DAYS A WEEK?There is not a straight forward simple answer to this question.For that reason you don't want to change your routine every time either.Depending on the space you have, you can make your own little "private" gym just for you and your family. It doesn't have to necessarily be a weight plate or a dumbbell.So the lean added muscle will now be there instead of the soft jelly-like fat. Triceps, legs, shoulders, etc. The most bang for your buck.That's why I recommend training every body part, every work out. In comparison, the 10 lbs."It's a shame that a lot of people think like this because it is so far from the truth.com and go to the "Products" page.For this section of the book on working out at home, let's assume that you don't have a huge space."This does have a tendency to happen to men sometimes, and that is because of the male hormone testosterone. use a weight that will fatigue or challenge you to do between 8 and 12 reps.You can also find these on my web-site under the "Products" page.You, on the other hand, lift weights and follow a strength-training program 3 times a week. to 30 lbs. Which brings us to another myth.Notice I said weights and/or resistance. Either they don't have time to go back and forth to the gym, or they're just more comfortable working out in the privacy of their own home.V goes by, who will have burned more calories?The common answer to that would be that you both burned the same (almost nothing), since you weren't doing anything.com/books/1370. Muscle does not weigh more than fat, it weighs the same.doing 4 or 5 sets instead of 3. of feathers?"Hopefully by now you know that the answer to that question is that they both really weigh the same.. Let's take a look at the first question now. Make sure this person has the right credentials (personal trainer certification and/or fitness related degree).Well all right you say, "I'll lift weights, but I'm only lifting light weights and doing lots of repetitions. There is of course the third option, which is to hire one of the personal trainers that works at your gym or an in-home personal trainer, like myself, who comes to your house and sets you up on a program. Some people prefer to train 1 or 2 body parts a day. The more muscle you have, the more calories you burn (even at rest).But your goal is to lose weight, get stronger, and change your body. If you have the time and you are really looking to see some changes in your body, I definitely say go for 3 times a week."So what's the bottom line then? How often should I change my routine?"A good rule of thumb to follow is to keep your routine relatively the same for about 6 to 8 weeks, then make some changes.One item that comes to mind is the PROBELL 30 Classic Adjustable Dumbbell System.always use proper form; slow, controlled movements.This ties in nicely to our 3rd question.Women on the other hand, do not have enough testosterone to even come close to "bulking up".There you have it, a nice little introduction to the world of strength training. You and your friend, for argument sake, are both 5' 5" tall and both weigh the exact same weight of 130 lbs. So you, the strength trainer, have more muscle than your friend does which means you will take up less space. So the best way to achieve that is to lift a weight that is heavy enough to fatigue your muscles between 8 and 12 reps."This is another mistake a lot of you are making. It sounds intimidating, but it's not at all.HOW MANY SETS AND REPETITIONS?Let's first start out by explaining what sets Walking Pads Manufacturers and repetitions are. You would have to train like a real bodybuilder in order for this to occur. This way you'll be training every body part at least twice or maybe even three times a week.""Can I still lose weight and get in shape at home?"ABSOLUTELY!!A lot of people feel the same way that you do.The only things you actually need, believe it or not, are a bench and some free weights (dumbbells).With that said, keep this in mind.Almost no chance of injuryMuch easier to use proper formEasily change weights via a pinAlso when using machines, especially the newer ones, there is usually a picture on the machine that demonstrates someone doing the actual exercise.Let's say you and your best friend are sitting on the couch watching some T.Another option, or rather an accompaniment, to the bench and free weights, is exercise bands.Now let's say you did 12 repetitions, took a break for 1 minute, then did another 12 repetitions.For those of you who aren't familiar with these, they are elastic rubber bands with handles at the ends and some companies also have ankle straps for leg exercises. Evan though men have more testosterone, it would still be very difficult for a man to get big and bulky.And if you did see yourself starting to "bulk" up a little, and that's not what you want, just decrease the amount of weight you are lifting.FREE WEIGHTSThere are numerous types of free weights to choose from.) or are over 40 years old, you should make an appointment with your doctor to get a physical to make sure you are ready to start lifting weights.It should take you approximately 2 to 3 seconds to lift or push the weight (which is called the positive) and 3 to 4 seconds to lower or let down the weight (which is called the negative).One word of advice if you decide to get a trainer.?Weight Lifting! Or as it's also called, Strength Training! For the rest of this book I will refer to the art of weight lifting as strength training. That makes sense, right?Fat, on the other hand, is very soft and jelly-like and is a lot bigger than muscle. (Remember, muscle actually takes up less space than fat)The more muscle you have, the more calories you burn (even at rest!). Some benches can even decline in addition to flat and incline.What we're going to discuss now is the "nuts and bolts" of designing a strength-training program.).Okay, let's get back to the equipment that you'll need.This first myth is the "biggie" and it has prevented many of you from weight lifting (especially women). They do the same thing over and over again, day in and day out.This will give you a chance to ease into it.MYTHSLet's first clear up some of the misconceptions about strength training and the truth behind these myths. It will probably vary from time to time, based on your goals. is 10 lbs.If you were to take 10 lbs. You can very well have lost weight, but it won't show up on the scale sometimes.It's actually very simple. Just like with the number of days you are lifting, it's a good way to ease into it. of fat and 10 lbs.That myth being one of the most popular in the world of exercise, which is, "Muscle weighs more than fat.There are hundreds of great picture books out there to help you get started. But what also happens to men, just like the women, is that they will get rid of the fat and replace it with lean muscle.You very well could be on a strength-training program right now.When you think of weight lifters, you probably think of body builders, right?You think of the men and women on ESPN parading around in little swimsuits with big bulky muscles popping out all over the place.That's right, it should take you a little longer to lower the weight than it takes to raise it.If you are a beginner to lifting weights, I highly recommend you use the machines for a few reasons.Will you be at home, or will you be at some kind of gym or fitness center?Let's first explore the many options you have at a gym or fitness center.I would personally love to tell you about all of the wonderful exercises you can do, but I would need about 200 pages just to list the pictures and explain proper form and technique.It allows you to do a lot more exercises as you get into your program a little more.How can that be?It all relates back to what I said earlier. Also, starting out right away with 3 sets will probably leave you feeling very sore for the first week or so.And just like with the days of the week, a good goal to shoot for is to work your way up to 3 sets. One of the reasons a lot of people don't lift weights is because they are intimidated by the word weight lifting. Make sure you think that they will be a good fit for you.That's why it's also not a good idea to let the scale be your judge of your progress.Depending on how much space you have and how much weight you think you'll be lifting, this will determine what kind of dumbbells you will be looking for. Hopefully this cleared up any confusion you might have had and now you are ready to "hit the weights. each, in 2 1/2 pound increments, with the turn of a dial.

We'll talk about 2 women in this example. It is called the ProBell Classic. First off is a bench. Let's say for example that for your leg muscles you've been doing leg presses, lunges and leg extensions. change your routine approximately every 6 to 8 weeks to prevent plateaus. You would have done 2 sets of 12 repetitions.As you can probably imagine, 2 times a week is good but 3 times a week is better.That leaves us with 2 or 3 times a week. I personally use these myself and with all my clients.So, getting back to the issue of how many days a week. There you will see a link for the cards.I guess the best way to decide what equipment you are going to use is to first decide exactly where you'll be working out.So give strength training a try, you have nothing to lose (except for maybe a few pounds of fat!!!).booklocker.With that said, just take a moment now and look over the main areas of a successful strength-training program: The optimal strength training routine should be performed 2 to 3 days/wk.It's as simple as that!!!Let me give you an example of this that might make it a little easier to understand.You can get this item too by going to my web-site and finding it in the "Products" page under the BIG FITNESS link.Always remember to use a slow, controlled motion. Something that I hope will help you get started.""WHAT DO I DO NOW"?So you now know what strength training is and you know why it will help you change your body. It actually takes up less space than fat does because of that.HOW MANY SETS SHOULD I DO?Same thing applies here as it does to the number of reps; nothing is set in stone. This is a great product and I definitely recommend it, especially if you want to save some space. It is more compact than fat and it takes up less space.BENCHThe bench you purchase should be multi-functional. Now I'm not saying that this is the wrong way to lift, but it is not the optimal way to go about strength training if you are looking to lose weight and change your body.Another option is to purchase some really great books.Some of them are using performance-enhancing drugs (steroids, etc.That will work for a beginner just starting out, and you will see some improvement, but after about 6 to 8 weeks you will start to plateau. no matter what it is made of.It sounds a little something like this; "I don't want to lift weights because I don't want to get big and bulky. The bad thing is that if you train 2 body parts per work out, and since there are 6 major body parts (chest, back, triceps, biceps, shoulders, and legs), even if you work out 3 times a week you will only be able to train each body part once.When you lift weights your body builds muscle.If you go to my web-site (www. Being genetically blessed doesn't hurt either. The more calories you burn the less you weigh.On the other hand, you also want your muscles to adapt and improve to the increasing weight.thefitnessleader. You personally strength-train 3 times a week, but your friend does not. For a complete change you can now do squats, leg curls, and abduction (for the outer thigh). of muscle would be about the size of a baseball."You absolutely can and should be lifting heavy weights if you want to change your body!Let's take a moment now to recap some of the main ideas we have just covered;Lifting weights will not make you bulky (it will make you leaner and more toned)Muscle doesn't weigh more than fat; it's simply more compact and denser than fat.With that said, here we go!One of the very popular questions is what equipment do I need to strength train? Or better yet, what equipment is the best?Luckily, there are plenty of options; machines, free weights (dumbbells), elastic bands, using your own body weight, which is called isometrics (push-ups, sit-ups, lunges, etc