Getting into shape is one of the best things a person can do for themselves. It improves their overall health, physical strength, immune system, heart and lung capacity as well as giving them self-confidence, self-esteem and a healthy body image. Lifting weights is among one of the best ways that I know to get in shape, as resistance exercise (weight lifting) is great at building muscle mass whilst simultaneously burning body fat.
Weight training is also great because it causes you body to release an incredibly amount of hormones - sometimes known as endorphins - which are the natural 'happy' chemical of your brain. It is in this way that people become addicted to lifting weights and becoming stronger, to become bonafide 'gym junkies!'
If you plan on going to a gym and lifting weights, it's important to ensure that you first learn the correct techniques for all the exercises that you intend to do, as poor form can easily lead to injury. On the other hand, correct form maximizes the gains that you get from weight training and allows you to achieve you goals in the most efficient way possible.
Remember to spend most of your time in the gym performing exercises such as the squat, the dead lift, the bench press and the barbell row. All of these exercises are large compound lifts that utilize only an Olympic weight barbell and Olympic weight bench, but recruit many of the muscle groups that are in your body. It is in this way that most power lifters and Olympic lifters train; focusing only on the twenty percent of exercises that give them eighty percent of their own results. Other exercises, such as bicep curls and shoulder raises are used only to supplement the training program.
Specific benefits of weight lifting include stronger lungs and heart, more muscle mass which leads to a higher metabolism, improved core and abdominal strength, as well as improved immune system. All of these factors lead to an overall improved quality of life, and is casual, monitored weight lifting is recommended for elderly people to keep them as fit as can be.
If you don't have the time to attend a normal gym facility, it's also quite easy to build your own home gym. All that is required is a large empty room, rubber matting, as well as a Olympic weights squat rack, Olympic weight bench and enough free weights to ensure that you are continually gaining strength. This is the sign of real progress! There are weights for sale everywhere, so you have no excuse.
When Kim Hanna isn't in the gym or with clients, he is very passionate about making high quality product websites like weights for sale and olympic weight bench.
Article Source: http://EzineArticles.com/?expert=Kim_Hanna
Friday, 29 January 2010
Wednesday, 27 January 2010
Should You Take Supplements For Weight Training?
Weight lifters and athletes have long used supplements in their nutrition. But are supplements an absolute necessity? Opinions will vary from people to people but frankly it will just depend on you. If you're the type of person who has time preparing his meals and eating like 4-6 meals a day, then you might bypass supplements. Supplements like its name says is just that. It will supplement and compensate your lack of meals.
For instance if you usually take 6 meals a day and you didn't have time to prepare enough food for 6 meals on a particular day, then you can take the other two meals as supplements. This is how they can become convenient. But supplements can play a crucial role mostly after post-workout whereby you need nutrients fast in your depleted muscles to restore lost glycogen stores. You need to refuel your energy stores with carbs and consume protein to repair depleted muscle tissues. And a liquid meal like a whey protein shake is usually quite effective as compared to a solid meal right after a workout. There are many ways to create these shakes and you just need to be creative. There are some foods which are commonly used like bananas and strawberries.
There are many types of supplements on the market apart the whey proteins for building lean muscle mass. If you're the skinny or ectomorph type, you will need to build some muscles to gain weight and you might need some weight gainer supplements to help you in the process. Weight gainer supplements usually contain a bit more fat than regular protein supplements, hence more calories but ideal if you want to pack on more weight and muscle mass.
So whatever your goal whether building lean muscle mass or gaining more weight, supplements can come in handy and convenient. But keep in mind that proper diet and nutrition and relying mostly on whole foods should be the building block of your weight training or exercise routine.
This article can be freely published on a website as long as it's not modified in any way including the author bylines, plus all the hyperlinks must be made active just like below.
For more information on supplements, check out Weight Gainer Supplements and these delicious Whey Protein Shakes Recipes
Article Source: http://EzineArticles.com/?expert=Jean_Lam
For instance if you usually take 6 meals a day and you didn't have time to prepare enough food for 6 meals on a particular day, then you can take the other two meals as supplements. This is how they can become convenient. But supplements can play a crucial role mostly after post-workout whereby you need nutrients fast in your depleted muscles to restore lost glycogen stores. You need to refuel your energy stores with carbs and consume protein to repair depleted muscle tissues. And a liquid meal like a whey protein shake is usually quite effective as compared to a solid meal right after a workout. There are many ways to create these shakes and you just need to be creative. There are some foods which are commonly used like bananas and strawberries.
There are many types of supplements on the market apart the whey proteins for building lean muscle mass. If you're the skinny or ectomorph type, you will need to build some muscles to gain weight and you might need some weight gainer supplements to help you in the process. Weight gainer supplements usually contain a bit more fat than regular protein supplements, hence more calories but ideal if you want to pack on more weight and muscle mass.
So whatever your goal whether building lean muscle mass or gaining more weight, supplements can come in handy and convenient. But keep in mind that proper diet and nutrition and relying mostly on whole foods should be the building block of your weight training or exercise routine.
This article can be freely published on a website as long as it's not modified in any way including the author bylines, plus all the hyperlinks must be made active just like below.
For more information on supplements, check out Weight Gainer Supplements and these delicious Whey Protein Shakes Recipes
Article Source: http://EzineArticles.com/?expert=Jean_Lam
Sunday, 24 January 2010
What is the Best Way to Build Muscles?
Building muscles is not as hard as many people think. Too often people will start a regime but then give up after a week or two when they don't start looking like they would like to. Obviously it takes a lot longer than two weeks to buff up, but if you stick to it through the first month you will start to notice changes in your body. If you have previously not done any sort of weight training and are out of shape, the first three months of training will give you amazingly fast results.
This is the body's reaction to your new exercise regime. After 3 months of regular training you will lose fat and start looking toned. This is great motivation to keep going. After six months your gains will become a little slower as you reach the point that you need to really increase the training you're doing. This means increasing weight and changing your routine regularly.
Muscle building comprises three parts: your workouts, your diet and your rest. The workouts are the easiest part to plan, believe it or not. There are many example routines online that you can follow and your gym can also advise on workouts.
It is vital that you do not over train. This can lead to muscle tears and fatigue which can actually have the opposite effect - your muscles will erode rather than grow. Training every three days at most is ideal as this gives your muscles time to recover.
Diet on the other hand is a little more tricky. Depending on your goals, you will need to modify your diet in various ways. If you want to get very big then you'll need lots of protein. You will need to eat regular small meals and include some sort of protein supplement at least once per day, generally after a work out. Creatine is a supplement that is safe to take and has been proven beneficial for building muscles.
Rest, the third factor in muscle building, is possible the most vital yet most forgotten. Your body simply will not convert your food to muscle if you do not get enough rest. All bodybuilders place significant importance upon sleeping and they like to get at the very least 9 hours of sleep per night.
So the best way to build muscles is to eat well, work out regularly and get a lot of sleep!
If you are looking for ways to build muscles, read my review of 7 Minute Muscle or Muscle Gaining Secrets both of which are programs that would show you how to build muscles.
Article Source: http://EzineArticles.com/?expert=Jide_Chen
This is the body's reaction to your new exercise regime. After 3 months of regular training you will lose fat and start looking toned. This is great motivation to keep going. After six months your gains will become a little slower as you reach the point that you need to really increase the training you're doing. This means increasing weight and changing your routine regularly.
Muscle building comprises three parts: your workouts, your diet and your rest. The workouts are the easiest part to plan, believe it or not. There are many example routines online that you can follow and your gym can also advise on workouts.
It is vital that you do not over train. This can lead to muscle tears and fatigue which can actually have the opposite effect - your muscles will erode rather than grow. Training every three days at most is ideal as this gives your muscles time to recover.
Diet on the other hand is a little more tricky. Depending on your goals, you will need to modify your diet in various ways. If you want to get very big then you'll need lots of protein. You will need to eat regular small meals and include some sort of protein supplement at least once per day, generally after a work out. Creatine is a supplement that is safe to take and has been proven beneficial for building muscles.
Rest, the third factor in muscle building, is possible the most vital yet most forgotten. Your body simply will not convert your food to muscle if you do not get enough rest. All bodybuilders place significant importance upon sleeping and they like to get at the very least 9 hours of sleep per night.
So the best way to build muscles is to eat well, work out regularly and get a lot of sleep!
If you are looking for ways to build muscles, read my review of 7 Minute Muscle or Muscle Gaining Secrets both of which are programs that would show you how to build muscles.
Article Source: http://EzineArticles.com/?expert=Jide_Chen
Thursday, 21 January 2010
The Benefits of Weight Training
Weight training improves your muscular strength. With improved muscle strength you will be able to work longer without getting tired. Weight training also improves your appearance and helps to fight age-related muscle loss. It is not as complicated as you might think, and it does not take as much time as you would think.
When I use to think of weight training, I had visions of long hard work-outs, lifting heavy weights what seemed like 1,000's of times. I could see the sweat dripping from weight lifters faces and their entire bodies looked wet with sweat. It was not something I was real enthused about doing for myself. Now that I have learned some of facts about weight training, I will be starting a program soon. You can build muscle with only one set of repetitions!
What is weight training? Weight training is a type of strength training that uses weights for resistance. Weight training challenges your muscles by forcing them to adapt to the stress of the weights.
Research continues to show that a single set of 12 repetitions with the proper weight can build muscle just as efficiently as three sets of the same exercise. Good news for those of us who do not want to spend hours in the fitness center working out with weights! I will probably soon see if this actually the case for myself, but I am one who would never spend hours lifting weights. I see the young guys in the fitness center that look like they do a lot of "just hanging out," there when I arrive for a 60 minute walk. They are there when I arrive, and there when I leave. For some, the theory that it takes countless sets of repetitions to build muscle still prevails. And this might be also true for those who want to build muscles big enough to compete in the wrestling rings or something else. For those of us who only want a little extra strength while pushing the vacuum cleaner and routine chores around the house, one set of 12 repetitions should suffice.
You will need to use a weight heavy enough tire your muscles. You will know the weight is heavy enough when you are just barely able to finish the 12th repetition. In just 20 to 30 minutes, you should be able to complete a series of weight training exercises for your arms, shoulders, abdomen, chest back and legs.
If you have never lifted weights before you might find you are only able to lift a few pounds. Your muscles, tendons and ligaments need to get used to weight training exercises. Once this happens you will be surprised at how quickly you progress. After you are able to do 12 repetitions with a particular weight, increase the weight by up to 10 percent at a time.
Your muscles will need time to recover. A rest of one full day between exercising each specific muscle group is recommended. A good plan might be to work the major muscle groups at a single session two or three times a week. If you decide to lift weights every day, exercise specific muscle groups each day. On Monday you could work your arms and shoulders, then on Tuesday work your legs, and so on until you have finished all major muscle groups, then start all over again.
Most people find short sessions two or three times per week are more practical than extended daily workouts. Just 20 to 30 minutes two to three times a week should allow you to see significant improvement.
As you age if you do not do anything to replace muscle loss, it will turn to fat. Weight training can help you reverse this trend at any age. Weight training and other types of strength training can improve the quality of your life giving you the ability to complete daily tasks for adults even in their 80s and 90s.
As muscle mass increases, you maintain joint flexibility, increase bone density and better manage your weight. The results of weight training may also improve your mental health and reduce the risk of depression. These are all good reasons to include sessions of weight training into your total fitness program.
Source: Mayo Foundation for Medical Education and Research
Disclaimer: *This article is not meant to diagnose, treat or cure any kind of a health problem. These statements have not been evaluated by the Food and Drug Administration. Always consult with your health care provider about any kind of a health problem and especially before beginning any kind of an exercise routine.
This article is FREE to publish with the resource box. Article written 3-2007.
Author: Connie Limon, Trilogy Field Representative. Visit http://smalldogs2.com/NutritionHealthHub and http://www.camelotarticles.com
Article Source: http://EzineArticles.com/?expert=Connie_Limon
When I use to think of weight training, I had visions of long hard work-outs, lifting heavy weights what seemed like 1,000's of times. I could see the sweat dripping from weight lifters faces and their entire bodies looked wet with sweat. It was not something I was real enthused about doing for myself. Now that I have learned some of facts about weight training, I will be starting a program soon. You can build muscle with only one set of repetitions!
What is weight training? Weight training is a type of strength training that uses weights for resistance. Weight training challenges your muscles by forcing them to adapt to the stress of the weights.
Research continues to show that a single set of 12 repetitions with the proper weight can build muscle just as efficiently as three sets of the same exercise. Good news for those of us who do not want to spend hours in the fitness center working out with weights! I will probably soon see if this actually the case for myself, but I am one who would never spend hours lifting weights. I see the young guys in the fitness center that look like they do a lot of "just hanging out," there when I arrive for a 60 minute walk. They are there when I arrive, and there when I leave. For some, the theory that it takes countless sets of repetitions to build muscle still prevails. And this might be also true for those who want to build muscles big enough to compete in the wrestling rings or something else. For those of us who only want a little extra strength while pushing the vacuum cleaner and routine chores around the house, one set of 12 repetitions should suffice.
You will need to use a weight heavy enough tire your muscles. You will know the weight is heavy enough when you are just barely able to finish the 12th repetition. In just 20 to 30 minutes, you should be able to complete a series of weight training exercises for your arms, shoulders, abdomen, chest back and legs.
If you have never lifted weights before you might find you are only able to lift a few pounds. Your muscles, tendons and ligaments need to get used to weight training exercises. Once this happens you will be surprised at how quickly you progress. After you are able to do 12 repetitions with a particular weight, increase the weight by up to 10 percent at a time.
Your muscles will need time to recover. A rest of one full day between exercising each specific muscle group is recommended. A good plan might be to work the major muscle groups at a single session two or three times a week. If you decide to lift weights every day, exercise specific muscle groups each day. On Monday you could work your arms and shoulders, then on Tuesday work your legs, and so on until you have finished all major muscle groups, then start all over again.
Most people find short sessions two or three times per week are more practical than extended daily workouts. Just 20 to 30 minutes two to three times a week should allow you to see significant improvement.
As you age if you do not do anything to replace muscle loss, it will turn to fat. Weight training can help you reverse this trend at any age. Weight training and other types of strength training can improve the quality of your life giving you the ability to complete daily tasks for adults even in their 80s and 90s.
As muscle mass increases, you maintain joint flexibility, increase bone density and better manage your weight. The results of weight training may also improve your mental health and reduce the risk of depression. These are all good reasons to include sessions of weight training into your total fitness program.
Source: Mayo Foundation for Medical Education and Research
Disclaimer: *This article is not meant to diagnose, treat or cure any kind of a health problem. These statements have not been evaluated by the Food and Drug Administration. Always consult with your health care provider about any kind of a health problem and especially before beginning any kind of an exercise routine.
This article is FREE to publish with the resource box. Article written 3-2007.
Author: Connie Limon, Trilogy Field Representative. Visit http://smalldogs2.com/NutritionHealthHub and http://www.camelotarticles.com
Article Source: http://EzineArticles.com/?expert=Connie_Limon
Sunday, 17 January 2010
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