Archive for the ‘weight workout’ Category
Throughout all my life and well into my late twenties, I have been a skinny but an athletic person. However, being skinny hardly ever bothered me up until I decided to take up on weight lifting. Consequently, I had joined a gym and started working out. Not knowing how, I figured, the best thing to do was to get advice from the more “seasoned” gym goers. The more “conflicting” advice I received, the more I became confused and the more my results came to a halt. It took me a long while to get a grasp of things and re-educate myself about the 6 most common weight lifting myths, and finally I was on the right track.
If I were to sit down and list the “myths” that surround both the bodybuilding and the fitness worlds, I am pretty sure that I could come up with a list of no less than 30 items. But, for the purposes of this article, I will give you a much shorter list of only 6, all of which I beleive to be very misleading and should be avoided at all costs.
Now let’s go ahead and start examining the 6 most common weight lifting myths:
1)You will grow more if you work out more often;
When I started working out I was told that I should follow a 6 days a week workout routine. At the time it sounded like an excellent idea. However, as the time passed by, following such a routine became a harder task to perform. I was always tired and felt burned out with no visible improvements in muscle mass and strenght to show for.
In my opinion, this is by far the most damaging advice of them all which could be given to a beginner bodybuilder. Unknowingly, you will assume that in order to gain more muscle mass, you will need to workout more, which, in return, will lead you right into over-training. Remember your muscles grow while resting, not when you are working out. If you work out more often than you need, the end result will be zero growth with possible injuries.
2)You can reshape your muscles by doing specific exercises;
It is widely believed that by doing certain exercises you can change the shape of your muscles. For the absolute novice, it is impossible to “reshape” your muscles. It does not matter which exercise you use; whether a compound or an isolation exercise, if enough stress is applied, the targeted muscle will grow as a whole and the shape of it will ultimately depend on your genetic make up.
In short, as an example, if you have high insertion points on your back, chances are that even after you gain 20-30lbs. of muscle mass, your insertion points on your back will still be relatively high.
3)Do higher reps to get cut up;
I do not know who invented this weight lifting myth, but if the “inventor” were to be given $1.00 for each time the phrase is used, he/she would have become a billionaire by now. Joking aside, almost everybody who wants to get shredded religiously start using higher reps(15+). Even many of the top personal trainers nowadays have joined the bandwagon and have been recommending “higher reps for cuts” myth to their clients.
The key to getting “cut up” is by burning a higher number of calories than you use as energy. Granted, if you do higher number of reps(15+) for a muscle group, you will burn some calories. But, you will be able to burn even a higher number of calories if you work the same muscle group out with a mixture of heavy weights(6-8 reps max),diet and aerobic exercise.
4)You have to shock your muscles and keep them guessing to promote growth;
The idea behind this common weight lifting myth is that your muscles get used to the same workout routine and in order to promote growth, you must change the exercises. Well, a muscle can only do three things, get bigger, get smaller, and stay the same size. And to promote size, you definitely do not have to keep your muscles guessing. If you apply enough, progressive force, regardless of you use a dumbell, a barbell or even the same workout routine, your muscles will eventually get bigger.
5)In order to get big you have to eat a very high calorie diet;
No doubt that you will gain size if you follow a very high calorie diet but almost all the weight gained will be in the form of fat. There is a difference between gaining muscle mass and just mass. In order to gain muscle mass, you need to follow a sensible, protein rich, balanced diet.
When I first heard of this “myth”, I had started eating a diet consisted on mainly carbs and starches. I figured, the more carbs I could consume, the bigger I could get. Well, I gained the weight all right, but most of the gains were concentrated around my waist and they were all in the form of fat.
This weight lifting myth has become even more popular, especially, with the articles being published in the bodybuilding magazines. With the exclusion of a couple of professional bodybuilders, almost all the pros now are swearing by the benefits of bulking-up through high calorie diets are the mass building phases. One thing to keep in mind is that, unlike a typical professional bodybuilder who is getting assistance from a number of “drugs”, by consuming a high calorie diet you will most likely to end up being chubby.
6)If you follow a professional bodybuilders training routine, you will see great results;
Just because professional bodybuilders are claiming to have great results from their workout routines does not mean that you are guaranteed to see results by following the same routines as well. There is no training program that works for everyone. You should be very careful not to fall victim into following such workout programs. If you do, you will be risking injuries and in addition, you will be grossly over-trained. Instead, do your research, and develop your own program according to your needs and your metabolism. You can then reference back to the pro’s programs and get some fresh ideas to keep the gains coming.
There you have it. In my opinion these are the 6 most common weight lifting myths that you should avoid at all costs. Next time when somebody tries giving you an advice, rather than blindly accepting it, do a detailed research about it. Once you are informed, then it will be easier for you to weigh the pros and the cons and come up with a training protocol of your own. Remember bodybuilding could be a life altering experience, while enabling you to achieve both physical and mental improvements.
Jim Atilson
http://www.articlesbase.com/fitness-articles/6-most-common-weight-lifting-myths-750236.html
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Are Your Workout Routines Right for You?
So you’re pushing up 200lbs over your head during a military press and this young little hottie jamming with her video ipod walks by and gives you the once over. You notice her eyes kind of “stall” at your mid-section. You want to smile and say hello but you’d probably drop that weight on your head and put yourself in the hospital……so you try to squeak out a “hi” but it just turns out to be a REALLY LOUD grunt. Damn, better luck next time.
What if that girl was the one that was going to bring you happiness and joy. You know, the one who wanted to wash your skid-mark underwear? The one who likes it when you come home REALLY late from a night with your “drinking buddies” and throw up in bed. The one who thinks it’s cute when you stare at other women? How could you avoid these types of problems?
Well, let’s start with the obvious….is that workout routine the right one for you? What if it’s not…..you just grunted at your best friend’s future sex puppet and you weren’t even doing anything good for yourself! Oh, I didn’t tell you that he started to crack jokes about your loud grunt to her, one thing leads to the next and now he is getting more exercise inside the house than outside? Yea, forgot that little tid-bit. What’s up with that! So, obviously, having the proper workout for your specific goals is VERY important. How do you know your workout is on track with your goals? Well, first of all you’ve got to have a goal. Second you’ve got to find some workout routines. Yes, I said workout routines…that’s plural. You can’t just have one workout routine from the time you’re 20 until the time you’re 80……you’ll be lifting the same weight everyday and never change a damn thing.
Let’s start with a goal. Since most guys want to get bigger, I’ll slap out a couple of simple rules for that. The simple rules are: low reps, high weights to build size. That’s great, you hear that everywhere, but what the hell does that mean? That means if you want to build the size of the muscle, you should be lifting weight that is REALLY tough that last THREE reps. Make those last three impossible. Muhammad Ali once was asked “How many sit-ups do you do in a day?” His response was “I don’t know, I only start counting when it hurts”. What he is trying to say is, you are breaking down muscle when you are feeling it. You are making progress when you can’t make any more progress! Make it hurt. Make the last three hurt. By the way, low reps means you stay in a range from 6-10. Some say never go over 8, but if you are having trouble getting to 6, and the next weight is too light, make 10 hurt.
Sweet, we have the reps down, how about the sets? How many times should you do the same exercise? Three to four sets is a good amount. I recommend doing two sets, then switching exercises to get in three-four difference exercises each workout. Hit the muscle from all different angles. Narrow, regular, wide and super-wide grips….on whatever you are doing. Find different angles for whatever you are doing.
How about the length of time in between the workouts? Well, if you’re looking to put some muscle on, you should be waiting AT LEAST 7-8 days in between workout routines for a specific body part. Some suggest even longer like 10-12 days. The reason for this is, if you are working the muscle again too soon, you will be trying to break it down when it’s trying to build back up.
What about getting lean? So you’re a bit on the chunky side. You like to roll up your hot dog with a meat-bun. You’re thinking you can’t really see Mr. Johnson all that well anymore? Well, my friend, you are at the opposite end of the spectrum, and you’re going to need to start lowering the weight, and increasing your reps. If you REALLY can’t see Mr. Johnson anymore, you’re going to have to do more than just workout. So, you still want to make those last three reps burn. Make them hurt. Make them make YOU scream for Mama. Get the pain, get the gain. Low weight, high reps, and you’ll get that definition like Brad Pitt.
How about the length of time in between workout routines to get ripped and super-fit? Every other day. Do a “whole-body” workout three days per week. You’ll be sore, on Wednesday from Monday’s workout, but you’ll be burning major calories and keeping those muscles lean and mean. No bulking here. You’ll be breaking the muscle down before it has time to build back up.
So, I know what you’re asking. “Where do I get workout routines!” Well, you go to a gym and ask all the guys with big muscles and little packages to “Give me your workout routines or the protein shake gets it!”, or, you could go to the library (I know, why the hell would you do that when you have Google and http://Digg.com?) and check out a bunch of “bodybuilding” books and articles OR you could just check out http://SUPER-FIT.COM and get an endless supply of workout routines that you can download onto your MP3 player, Ipod or Video Ipod, that way you don’t have to do any of the work, and you know that you are getting quality workout routines that are doing the job that you want them to do. Now you have time to get your own sex-puppet.
Al Parker, MD
http://www.articlesbase.com/health-articles/workout-routines-105797.html
Ignite your metabolism and increase endurance with this fat-burning yoga workout with Jill Miller. Uniquely designed 3 lb. push-up weights add resistance to help you lose weight faster. The ergonomic weights are integrated into each pose in this 60 minute workout to heat up your body for ultra-efficient toning and fat burning. The round bolster helps add support to poses and with it’s unique rounded shape, can be used as a comfortable seat during the post-workout meditation. China.
Ignite your metabolism and increase endurance with this fat-burning yoga workout with Jill Miller. Uniquely designed 3 lb. push-up weights add resistance to help you lose weight faster. The ergonomic weights are integrated into each pose in this 60 minute workout to heat up your body for ultra-efficient toning and fat burning. The round bolster helps add support to poses and with it’s unique rounded shape, can be used as a comfortable seat during the post-workout meditation. China.
Do you need an exercise weight loss plan that just gets you really pumped up and gets your body raging with fire in no time so that you can enjoy the effectiveness and benefits of exercising without getting in the way of your busy schedule?
If the answer is yes, then this mini guide is for you. This weight loss plans for the busy bee can help busy people like yourself stay fit. This weight loss exercise plan can be divided into 2 plans. Plan one is the weekend warrior plan, which is you are only required to exercise on the weekends and the other plan is to workout twice anytime during the weekdays but only for 45 mins.
An exercise weight loss plan for the Busy Bee plan 1
This is an exercise plan for the busy people than can workout during the weekends only. The workout days are Saturdays and Sundays. Therefore, during Saturday, the workout consist of exercises that workouts out the legs, chest and triceps. Then on Sunday, the exercises would be the ones that exercise the back, shoulders and bicep muscles.
This way, we can actually hit the entire body muscles in two days. Stomach exercises and cardio have to be done after the weight training on both days. Each cardio session should be around 30-45 minutes at the heart rate of 75 percent of your maximum heart rate. Yes, it seems like an impossible task but then we can win all can we. The weekdays off exercise will give you ample amount of rest to recover for the next weekend.
An exercise weight loss plan for the Busy Bee plan 1 layout
The exercise format for all the exercises should be done this way. Each exercise consists of 2 sets. Each set consist of 2 phases. Phase one would be a set of 8-10 heavy reps and then without rest, continue with phase 2 which is doing the same exercise but at a lighter weight and higher reps. For example, the first phase your rep out 10 reps with a 30 pound dumbbell, then put that dumbbell down, grab a 20 pound dumbbell, and rep out 15 reps.
The purpose of doing this is to fully workout the fast twitch and slow twitch muscle fibers. We are at short of time here; therefore doing this way is better than the traditional 3-4 sets pyramid training.
An example of the program would be
Day 1: Legs, chest and triceps
Barbell squats
Leg press
Single leg press
Lunges
Incline barbell chest press
Bench press
Incline dumbbell chest press
Cable crossover
Dips
Standing cable triceps press downs
Lying triceps extension with EZ barbell
Day 2: Back, shoulders, biceps
Assisted chin-ups or chin-ups
Lat pull down to the front
Barbell rows
Barbell dead lifts
Dumbbell shoulder presses
Bent over rear delt reverse flyes
Standing lateral raises or up right rows
Standing biceps barbell curls
Seated incline dumbbell biceps curls
This exercise weight loss exercise plan should not last more than 45 minutes on the weights and 30- 45 mins for the cardio session.
An exercise weight loss plan for the Busy Bee plan 2
Ok, this exercise weight loss plan 2 is for those that can workout during the weekdays but only has limited time for cardio and weights. One of the most advised approaches towards this is by using circuit training on both of the days.
An exercise weight loss plan that can work both your cardio and muscles!
Yes, circuit training is a form of high intensity training that can give you the benefits of cardio and weight training. This circuit is performed by alternating 2 sets of weights and 1 set of high intensity cardio and this each session will have to work the entire body. Basically, if the muscles are challenged to its limits, you will achieve hypertrophy, meaning build muscles. There fore, each set of weights has to be done until you really tax your capabilities. By alternating weights and cardio non-stop, your heart rate will be elevated through out the session giving you the benefit of fat burning.
An exercise weight loss plan for the Busy Bee plan 2 layout
Barbell squats
Leg press
Running
Lunges
Lat pull downs
Running
Barbell rows
Seated cable rows
Stair climber
Bench press
Incline dumbbell chest press
Rower
Cable chest flyes
Dumbbell shoulder press
Running
Upright rows
Lateral raises
Running
Standing cable triceps press downs
Barbell curls
Note: For each weight exercises use the weights that can give you total failure at 12-15 reps to really stimulate the muscle fibers. On the cardio machine, each cardio will be 2 minutes and it must be your max, really killing you at the end of the second minute. Each session should be around 45- 60 minutes and your heart rate should be at 70 percent of your max throughout the session.
Abs
For abdominal workout, do basic crunches for two sets of twenty-five reps, bicycle crunches for two sets of twenty-five reps and seated knee ups two sets of fifty reps.
Exercise is the one of the most crucial component in weight loss. Neglecting it and just dieting for fat loss is one of the biggest mistakes you can make. Invest in some proper weight loss weight-training program to get your fat loss accelerated. It pays to get the right direction to your ultimate goal, your dream body.
Chung Leong Yu
http://www.articlesbase.com/fitness-articles/an-exercise-weight-loss-plan-for-the-busy-bee-91586.html
Once you reach your desired weight, you feel like you have accomplished something of great value. anyone who manages to reach their desired weight by improving their lifestyle should be praised. It is a struggle that many people give up on. For the select few who are successful, it is often very important to maintain their ideal weight. Here are a few tips on how to do just that:
Once you have reached your ideal weight, be sure to upkeep with your workout regimen. Exercise at least 30 to 60 minutes each day.
You should also eat 3 healthy meals each day, starting with a nutrient rich breakfast. You should also be sure to include five servings of fruit and vegetables into your daily diet. The fiber in fruit has a way of providing you with energy and sustaining your hunger for hours.
Don’t be afraid to weigh yourself regularly. It is better to find out that you gained a couple of pounds while it is still easy to fix the problem.
You should also try to avoid keeping comfort foods at home. If you don’t have any unhealthy snacks, you will be less likely to munch on them. And as far as your meals go, be certain that you eat the healthy foods first; doing this will prevent you from overindulging on the less healthy alternatives.
You should also pay close attention to portion control. Managing the amount of food you eat is extremely easy and it will go a long way in sustaining your desired weight.
And last but not least, reward yourself for a job well done. For every two weeks that you maintain your desired weight, you should reward yourself with something other than food, such as a new blouse or an outing with friends. Losing unwanted weight is difficult, but maintaining your desired weight can be easier.
Dr. Scott Lewis
http://www.articlesbase.com/weight-loss-articles/how-can-i-maintain-a-healthy-weight-after-losing-those-pounds-690555.html
Ignite your metabolism and increase endurance with this fat-burning yoga workout with Jill Miller. Uniquely designed 3 lb. push-up weights add resistance to help you lose weight faster. The ergonomic weights are integrated into each pose in this 60 minute workout to heat up your body for ultra-efficient toning and fat burning. The round bolster helps add support to poses and with it’s unique rounded shape, can be used as a comfortable seat during the post-workout meditation. China.
When you are on a weight loss plan your major focus should be to increase your Metabolism. Our body gets energy from the food we consume, the enzymes in our digestive system break the protein present in our food into minor particle like amino acids and fatty acids, which are the chief sources of energy that our body needs and carbohydrates are broken to sugars. These are absorbed by our blood and circulated to all the parts of our body. After knowing the importance of metabolism the concept of maximizing the metabolism while weight loss can be obviously understood. It is a main cause that affects our weight. Whatever food we eat is measured in terms of the amount of calorie intake by our body. The calorie is a unit to measure the energy offered by a particular food. An ice-cream has greater calories that a fresh lime and the energy required for our body is accumulated in way of fat initially, that must be changed to energy through our regular activities and normal workouts. If these fats are not converted, get accumulated in our body that makes us look fat and bulky. To increase this conversion rate a person has to increase metabolism for an ideal weight loss. An increased metabolism leads to higher weight loss. To achieve this you must go in for a resistance training which includes squats and dead lifts that encourage a high calorie burning ability. Moreover, leg and lower back workouts assist to enhance the metabolism rate and helps you to shed weight faster. Remember to exercise in your limits, later on when you develop the strength to perform rigorously, increase the repetitions which will in turn increase your metabolism. You need to workout at least four times a week to attain your target that is to maximize the metabolism while on a weight loss program. You can perform your workouts in various combinations, like a set of dead lifts to be done after doing squats which proves to give you far better results than imagined and helps you to gain the most out of your training. Generally metabolism is maximum during the early hours of the day, hence it is advised to exercise during early mornings or before afternoon as the metabolism decreases after that. You can follow an exercise pattern that starts with a morning walk, if you opt for a fast walk that is an additional advantage. A good diet balanced with nutrients also enhances the metabolism process in your body. You can also incorporate a few sorts of sports if you don’t like the heavy dead lifts and gym. Dancing is the best form to refresh you and increase your metabolism. Swimming is a best way of exercise along with other few like running, jogging, playing tennis and badminton. These kinds of workouts aid to maximize your metabolism to a great extent, but all this should be done honestly and with dedication in order to attain the desired outcome. Mostly your major concentration should be to increase your metabolism, once it increases it will aid you lessen unnecessary weight tremendously and increasing energy levels to a huge extent lastly giving you an ideal figure. Get a slimmer shape just by increasing your metabolism and remove those excess calories to increase your energy levels and help you to shed weight. So along with increased workout and correct eating methods the metabolism can be improved to finally help you to shed those unwanted lbs. Thus, it is wise to maximize metabolism during a weight loss program as a higher metabolism leads to a better weight loss along with controlled eating habits.
jamiehanson
http://www.articlesbase.com/weight-loss-articles/maximize-metabolism-during-weight-loss-725464.html
Ignite your metabolism and increase endurance with this fat-burning yoga workout with Jill Miller. Uniquely designed 3 lb. push-up weights add resistance to help you lose weight faster. The ergonomic weights are integrated into each pose in this 60 minute workout to heat up your body for ultra-efficient toning and fat burning. The round bolster helps add support to poses and with it’s unique rounded shape, can be used as a comfortable seat during the post-workout meditation. China.
