Tag: Muscle Group

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Weight Loss Exercise

How to begin a weightlifting routine

So you have decided it is time to begin a weightlifting routine. That pale, hollow chest and those skinny arms are to be transformed. Congratulations! You can get started right away – at least, right after you read these golden rules so that you know what you should and should not do.

Health check
If you are over 40, overweight, seriously unfit or have any health issues, then it is a good idea to check with your doctor before you begin a weightlifting routine. This does not mean that you cannot go ahead, just get clearance first. Your doctor may want to run some checks or suggest that you begin at a certain level.

Equipment
To begin a weightlifting routine requires certain equipment. Weights, obviously … but if you want to work more than one or two muscle groups it is better to have access to more than just a barbell.

You might want to consider joining a gym to take advantage of the equipment there. The staff will often help you figure out a good weightlifting routine for your current fitness level, too.

Begin a weightlifting routine

Planning Your Workout Schedule

How to begin a weightlifting routine

How to begin a weightlifting routine

Lifting weights to build muscle requires a certain program. You cannot expect to work out once a week and see much benefit. Here is how to plan your schedule:

  • Work out all muscle groups at least once a week.
  • Aim for 3-4 training sessions a week (but you may need to start with just two the first few weeks).
  • Do not work out any muscle group more than 2-3 times a week.
  • Have at least one day off between sessions, where you either do cardio exercise or do not work out at all.

Rest is as important as working out in your routine. The muscles are stressed during the session, and then the body spends the next 24-48 hours repairing and building them. You must give it that time or strength will not have a chance to develop.

Planning to begin a weightlifting routine

When you begin a weightlifting routine it is important to cover all of the muscle groups. Do not ignore the back. All muscles need to be strong to support each other and avoid injury while you are training. These are the main muscle groups and some of the exercises that work them:

Chest: chest press, bench press, pushups.
Shoulders: overhead press, raises
Biceps: curls
Triceps: tricep extensions
Abs: bicycle crunch, reverse crunch
Back: row machine, back extensions

How Much Weight for your Workout?

When it comes to the actual weight that you use, begin a weightlifting routine with light weights so that you can get used to the exercises and concentrate on form (that is, doing the exercises smoothly and safely, with everything in the right place).

After that, for muscle gain, take a weight that means you can only do 3 sets of 4-8 reps with a 1-2 minute rest between sets. Anything more will injure the muscles so the body has to spend all its time repairing, and never gets to build.

If you are more focused on losing body fat, not wanting to build huge muscles but just develop some definition, then take a lighter weight: say one that lets you do 1-3 sets of 10 reps with a half to one minute rest between sets. That means starting out with one set as a beginner, and increasing up to three sets as you become more advanced in your weightlifting routine.

I know that this seems like a lot of broad strokes but when you begin a weightlifting routine you will need this and then the details will come as you get a few workouts in.

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Weight Loss Exercise

Exercise As Power Source



This day and age it can be very difficult indeed to go to the gym. Life is very hectic and busy, which will create a serious challenge for remaining consistent with exercise each day. Exercise is however, just what we all need to reduce stress, and give the body the extra energy it needs to carry out normal living.

The best results of exercise are achieved through the use of refined techniques, functional exercises, cardio, the right nutrition, variety, awareness, consistency, and motivation over a period of time.

Use Proper From While Doing Exercise

Use Proper From While Doing Exercise

Use Proper From While Doing Exercise

The refined techniques mean correct form to isolate muscles or to target areas of the body. Efficiency is need to ensure stimulation of the muscles. With weight lift training, which is also known as resistance training, you’ll need to eliminate any type of momentum.

It is also important to move the weight about using a full range of motion. Full range of motion causes the muscle to contract for the right amount of time and help to ensure the right length of the tendons. The goal here is to strengthen the joints of your body by stimulating the muscles.

Cadence is also helpful, as it is a term that refers to the rate in which the resistance or the weight moves. The best results with cadence are gained by slow movements which will cause the muscle to contract for a longer period of time. You can mix in a series of fast and slow cadence, which is very beneficial with sports type training.

Using the correct angles will achieve muscle isolation in target areas and help to decrease the risk of injuries, which is great for those using heavy weights.

Doing Functional Exercise Helps

Functional type exercise is a popular technique that will stimulate the core and torso of your body while you work on another muscle group at the same time. As an example, when you perform a dumbell press while lying on an exercise ball.

Your abdominal muscles and the core muscles will contract to hold your body into this position, while your chest and tricep muscles will push the dumbells up. This type of exercise and challenge will cause maximum stimulation to your body and keep the workout interesting and refreshing.

Cardio is another exercise that is great for the heart and lungs. The total number of calories you burn is very important along with maintaining the right heart rate. The formula for your heart rate is 220 minus your age times 60 for the lower number, then 220 minus you age and times 80 for the upper number.

This is also known as fat burning zone. Cardio will also de-toxify the body and help to strengthen the immune system along with other benefits. The muscles will contract and pass the lymph along, which will allow the immune system to clear away dead cells and bring new ones in.

Be Sure to Warm Up Before Exercise

Anytime you exercise, warming up is very important, as it will prepare your body for the more demanding workout of cardio. You should always allow 15 – 30 minutes prior to weight lifting and 10 – 15 minutes prior to cardio exercises. You should also stretch as well, as this will help get the blood flowing through your musles and get them limber as well.

An ideal schedule for working out is to warm up then follow with cardio. You can lift weights on Monday, Wednesday, and Friday then cardio only on Tuesday and Thursday. Even though you may think your schedule is simply too busy to maintain a schedule for working out, you’ll find that adding exercise will actually add more time, as you’ll have a lot more energy in your normal everyday life. You can think of exercise as the batteries that will help to give your life power.

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Weight Loss Exercise

BodybuIlding Tips for Faster Results



Men who are into bodybuilding and strength training often wonder if they are doing everything they can to achieve optimum muscle growth. In order to get rock hard abs, big biceps and strong muscles, you have to do a multitude of things for faster and better results. There are things you have to do inside the gym while others need to be done outside. If you want your muscle building program to succeed, pay attention to these bodybuilding tips.

1. Proper diet

Your body needs proteins and other nutrients in order to build muscles. Unless your diet provides the nutrients needed by your body, you will never be able to develop bigger muscles. Your diet is an important factor for bodybuilding success.

2. Sleep and rest

Your body grows big while sleeping and resting, not while you are working out in the gym. When you lift weights, minute tears occur in the muscles. The body rebuilds itself while you sleep, making your muscles bigger and stronger. If you don’t give your body time to rest, your hours at the gym will be totally wasted. Use this bodybuilding tip to give your muscles a chance to grow.

3. Overload your muscles progressively

The human body learns to adapt quickly. If you keep on lifting the same amount of weight for weeks and months, your muscles will become conditioned to handle that much weight and will stop growing. Continually challenge your muscles by increasing the weights you lift or doing more reps. This will push your body to build more muscles.

4. Perform compound exercises

Hit two birds with one stone by doing exercises that stimulate more than one muscle group at a time, such as deadlifts and squats. Compound exercises have a positive effect on the entire skeletal system as well as the muscles.

5. Warm up and stretching

BodybuIlding Tips for Faster Results

BodybuIlding Tips

This bodybuilding tip is often ignored by men who want to get started on their workout right away. Warming up your muscles and stretching surrounding tissues can help prevent injuries. Be sure to stretch before, during, and after your bodybuilding workout.

6. Avoid overtraining

Too much weight lifting can be bad for muscle development. Many men who workout long and hard in the gym end up frustrated because their muscles refuse to grow. You will find many bodybuilding tips telling you to back off if you cannot gain muscle mass because of overtraining. Take a break and let your body rest for a few weeks.

7. Workout with free weights

Serious bodybuilders rely on free weights rather than machines to build muscles and gain weight. The reason is that machines do the work of stabilizing the weights, leaving the stabilizer muscles unchallenged. If you want bigger muscles, exercise with free weights and maintain proper form to develop your stabilizer muscles and support muscle growth.

8. Drink water

Water transports nutrients and helps flush out waste and toxins from the body. Athletes require 8 oz. of water for every 10-12.5 pounds of body weight. This bodybuilding tip may seem simple but it is a very important one.

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