Weight Loss Training Routines

How to effectively lose weight, look trim and be fit has always been a hot topic. Every time you turn around it seems there is another fad diet, new findings on what you can’t eat anymore, or what you need to eat more of, how to starve yourself thin, or eat more to be thin.

Although nutrition in an extremely important factor to our health and weight, the bottom line is losing weight takes exercise. As much as people would like to have a way to burn the calories away while doing no physical work, it isn’t going to happen. The good news, however, is that you can help how much weight you are losing while doing absolutely nothing. You can get better results from the cardio exercises that you do.

The simple answer to an effective and steady weight loss plan is with weight training. Adding strength training to your life helps you to add lean muscle mass to the body. Muscle mass is more compact than fat tissue, which will help you look more sleek and fit. Muscle also requires more calories to function than fat tissue does. This means as you add lean muscle mass you will be burning more calories constantly during the day.

It also helps by increasing and stabilizing your metabolism which will aid in getting rid of difficult tummy fat. A study at Tufts University, showed out of two groups, one following a diet and doing strength training, and the other only following the diet, the strength training group lost 44% more fat.

When adding weight training to your routine you will need to decide what types of exercises you can feel comfortable with, stick with and that help achieve results that suit your fitness goals. Some popular strength training programs such as certain types of yoga and pilates use the weight of your own body as resistance, as opposed to weights. These exercise programs include strengthening of specific muscle groups, as well as core strength muscles.

They also focus on entire body fitness. When putting together your routine, don’t feel afraid or intimidated of really “pumping iron”. Many men feel that this will only make them look “thicker” if they are already overweight, and all too many women are afraid lifting weights will make them be bulky and masculine. Both are very wrong. As a man lifts weights he does build muscle mass due to the amount of testosterone he produces. As he builds muscle, however, his metabolism is increased, burning off all the fat around the growing muscles. Lean muscle mass makes one slim, toned and defined.

As for women, they lack the testosterone to naturally “bulk up” from just doing weight training. As a woman builds muscle her body becomes more lithe and slender. Many people enjoy using exercise machines for resistance. They can be a very convenient and safe way to add strength training. Those who are new to strength training find the machines easy to use. For those wishing to build more muscle faster, or for those who like the full body incorporation in their strength training, free weights is the proper choice.

Exercises such as squats, dead lifts, bench presses and shoulder presses work the largest of the muscle groups. The larger muscles burn more calories while resting than the smaller muscles do, so targeting them is key to optimum weight loss.

The effectiveness of adding a weight training routine to your weight loss plan can make all the difference on how successful you are at reaching your fitness goal. As well as helping to show results by helping you to lose weight faster, building muscle helps with weight in the future by building your metabolism to allow you to burn more calories throughout the day, even when not dieting or exercising.

For anyone struggling with weight loss, building lean muscle mass can help your body to function better, look better and lose weight more effectively than diet and cardio alone.

Weight Training Routines At Home

There are many reasons people choose not to work out at the gym. The cost of membership, the lack of privacy, the inconvenience of making time to go. All of these are reasons many individuals end up never even beginning a weight training routine they have thought about trying out. Luckily, do reap the benefits of a complete and solid weight training workout, you never have to set foot in a gym.

Others may be under the impression that to actually get a good workout at home you will need to purchase a lot of expensive, heavy equipment that will end up cluttering your home. Although certain fitness machines can be great for certain things, you can actually achieve better muscle building results without them.

In order to build strength and muscle you can work with as little as two sets of dumbbells or barbells (one heavy set for things like squats and lunges, one lighter set for curls and raises). Add a bench to that and you are all set to go. For those who would like to take it a step further you can purchase rack of weights to allow for adjustment and increase of pounds over time.

Set up your weights and bench somewhere that you can focus and be comfortable. Set up a time for your workout and stick to it! Creating a pattern of always working out at the same time helps your body to fall into the habit of daily exercise. The longer you push yourself to fall into the habit, the easier it will be to continue. When you have selected your time and set up your weights you are ready to begin.

You should always warm up first. Your warm up should consist of 5 to 10 minutes of light cardio. This will help get your muscles ready to work, while preventing injury. As you move on to heavier lifting it is also a good idea to do some warm up lifts using half of your normal lifting weight. The four most popular and effective strength training exercises are dead lifts, shoulder presses, bench presses and squats. These exercises work the large groups of muscles that help promote overall strength. Other exercises such as lunges, curls, tricep extensions and lateral raises are also good choices for a well rounded routine.

When working out at home you will need to always keep your mind on safety. Never do any strenuous or heavy lifting if you are alone. Make sure your equipment is in safe condition. Never skip the warm up or cool down period of your exercise routine. Your muscles need to stretch both before and after lifting. Research the exercises that are in your routines to make sure you are using the proper technique. Failing to do lifts properly can result in poor results and injury or death.

If at all possible it is a good idea to seek the advice of a professional weight training coach to make sure your completing the lifts properly. Never continue lifting if it is painful. The idea is to push your muscles until they tire out, not until they hurt. Never try to over work your muscles. Not only will this lessen results, but the soreness of an overworked muscle can deter you from sticking with your routine.

The most important thing to remember is your get from your workouts what you put into them. Your home weight training workout can offer you just as good a workout as an expensive gym, but you have to stick with it, be safe and constantly strive to improve.

Weight Training Routines For Men

Most men are looking to improve their physique. Whether this be simple adding some tone and definition to muscles that are starting to hide beneath layers of fatty tissue, or packing in enough muscle to bulk up comparative to professional body builders. No matter what level of muscle mass a man is looking for, the most popular and effective exercises to strengthen, tone and build are the same.

These exercises are known as the “big four” and they are the cornerstone of any weight training program. The first of the “big four” is the squat. Squats are vital for lower body training. When beginning a squat you should push your hips back as far as possible. Keep your back arched. At This point you should be feeling a bit of stretch in your hamstrings. Then it is time to bend the knees and squat as low as possible while keeping good form. Making sure squats are executed in this manner allow squatting of maximal weights. You should always be careful not to descend too rapidly, or to overextend the torso.

The second of the four exercises is the dead lift. This exercise works many upper and lower body muscles. When doing dead lifts the legs should be narrowly separated. The back and hips should always be kept straight, especially when reaching down for your weights. Keep your shoulders aligned over your knees.

The third, and most widely recognized exercise of the “big four” is the bench press. This exercise works upper body muscles, but focuses on the pectoralis major muscle. Proper technique with this exercise require keeping your lower back very arched, and your shoulder blades squeezed together. Your range of motion should be shorter for heavier pressing.

The last exercise of the group is the shoulder press. As the name implies this exercise develops the shoulder muscles, however, it also helps develop and strengthen core muscles of the back and abdominal area by moving your center of gravity, causing these core muscles to work to stabilize the spine.

There has always been much debate over if it is better to use free weights or exercise machines. The answer on which to use depends on what you are wanting to achieve with your training. Weight training machines offer controlled resistance and muscle group isolation. This can be good for rehabilitating injured muscles, or if you are looking to maintain your current muscles without “bulking up” so to speak.

Machines are also handy if one is working out alone, to reduce any danger of accidents that may happen when lifting free weights without a spotter, or someone present. For the person who wants to continue building their strength and muscle mass, however, free weights are the better choice hands down. Free weights not only work the targeted muscle groups, but they work the core stabilizing muscles as well, helping with better balance and stability.

Avoiding injury and over exertion are key factors of a successful weight training program. Making sure to warm up before your work out is imperative to prepare your body. Although the ego may say push harder, lift more, the body can be in sharp contrast to the idea. Slowly working up the amount of weight that is being lifted will help to keep your muscles in a steady state of growth. Working with overly heavy weights for too long can not only injure the muscles, but cause you to plateau and stop gaining strength. When adding weight start by just adding 10 pounds at a time.

A good rule of thumb is if you can do more than 6 reps, your current weight is too light. If you can’t do four reps, your weight is too heavy. The optimal amount of reps for muscle building is 5 per set. The usual number of sets for heavy lifting is between 1 and 3. Over doing this number leads to improper techniques being used as you become more fatigued. This in turn leads to not only poor results for your hard work, but can be seriously damaging to your body. You always want to push the body to grow, but not to the point of damage.

Weight Training Routines For Beginners

When you finally make the decision that you want to start building your muscles with a weight training program the first step of your new routine should be to slow down and get ready. Many times a mistake many people make when starting a weight training routine is to be over confident and jump right in.

Although it is great to have excitement and determination to begin, your body probably doesn’t share in your mind’s enthusiasm. All to often too much is done in the first few days, leaving muscles damaged and sore. As well as being detrimental to your body, this can be very disappointing to your eager mindset.

Many people who jump right in and over do it, end up just giving up because they feel it is too strenuous dealing with the aching muscles and negative progress. This best way to avoid this scenario is to spend your first month of weight training doing nothing but preparing your body for the new routine.

During this prep time you will want to focus on learning proper technique, what exercises you will be doing, and how often. Enlisting the help of a professional trainer to teach you these things, as well as help you to develop a successful routine is strongly recommended.

You should start out during this time with a full body work out. Be sure when exercising that you take time to stretch before any aerobic or strength training routine. This helps to loosen and prepare your muscles for your exercise, as well as helping to reduce the chances of damage to the muscle tissue. After stretching you can begin your exercise routine by warming up the rest of your body with 5 or 10 minutes of light cardio.

Start out with a program that pushes you a bit, but not tremendously. Pick only one exercise for each part of the body. Do each exercise with a very small amount of weight, and no more than 10 or 15 reps of each. Start with twice a day for one or two days a week, then slowly increase the frequency. Slowly over this month you will also begin to increase the weight.

The ideal amount of weight resistance is achieved when you only have the strength to execute your set number of reps, but not being able to do any further. Eventually as you gain strength you will be able to increase the number of reps you are capable of, as well as the amount of weight.

The most common system for doing this is when you are capable of doing 16 reps at your current weight, you should add 3 to 5 pounds to your upper body weights and 10 pounds to lower body weights. When you add the weight you should drop yourself back down to 10 reps, and begin the process over again. This keeps you at a steady stream of improvement, without any drastic changes that can overwhelm and injure your body.

By the end of your first month, you should have a pretty good idea of what your body feels comfortable with. The key to progressing to your desired goal is to not let yourself slack off. It is important to keep challenging your body. When a certain exercise has become very easy for you, it is probably time to add an exercise for that muscle group, or replace the current exercise with one that is more difficult.

The same goes for your weight and reps. If your body is not feeling challenged or pushed by your current routine, then it is a safe bet that you are in a sort of stasis, maintaining your current muscle mass, but not improving it. Maintaining a slow yet steady progression keeps you mind focused on your goals, and keeps your body moving along the path to achieving them.

The muscles of men and women are in many ways the exact same, yet very different when it comes to muscle training and building. The muscle tissue itself is the exact same for both men and women. Because it is the same tissue, weight training has the effect of toning and building muscle mass on both sexes. The area when the difference between the genders’ muscle mass becomes quite apparent is in the amount of “bulked up” muscle that is achieved with the same weight training routines.

As time progresses, a woman following her routine will begin to lose fat and her muscles will become stronger and more toned. This will help to raise her resting metabolism, resulting in more weight loss and definition of the muscles.

Men following this routine will have similar effects except that the muscle instead of just becoming stronger and toned will dramatically increase in size. The reason for this difference in muscle growth between the genders is simple. Testosterone plays an essential role in muscle building. Estrogen plays an important role in fat storage.

With a woman’s low production of testosterone, and higher production of estrogen, her weight training routine needs to be not one of a mans, but one that is specifically geared towards reducing fat and building lean mass in a female body. Although both sexes will build muscle, the same routine will not yield the same results.

One of the most popular types exercise for toning and strengthening today is Pilates. Although there is some styles of Pilates done with equipment, most is done on floor mats. One of the reasons this program is so popular is the exercises range from relatively easy and low-impact to extremely challenging, allowing for everyone to be able to do at least some of it.

Pilates works by targeting muscles around the spine to build core strength, helping to elongate and give flexibility to all muscle groups, which helps to tone and build muscle while keeping a slender appearance. Certain combination exercises are gaining popularity as well. This is not really a program, but a set of exercises that target multiple muscle groups at the same time.

Doing lunges while doing shoulder presses, or squats that incorporate front curls are both examples of combination toning. Some of these exercises (such as the Pilates) use nothing but your own body for resistance. Others (like many of the combination toning exercises) also use free weights and machines.

The decision for exercise machine or free weights is really one of personal preference, and what you feel the most comfortable with. That being said most experts agree that mild muscle work and toning can be accomplished effectively with machines, but if you want more bang for your buck look to the free weights. These weights also allowing you full range of motion that effectively works your muscles.

Dead lifts, shoulder presses, bench presses and squats work your large muscles that help build your overall strength. When doing weight training, however, it is important to remember that the female body repairs muscle faster than a male. This means that although you never want to overwork your muscles, you will have to pay close attention not to under work them. If you begin feeling like you could do more reps than the amount you are doing, chances are you are not working your muscles to their full potential. Continue slowly adding weight over time, to keep building your strength.

Even though women repair muscle tissue faster than men, you always want to allow time for your muscles to heal between weight training sessions. When starting out you should always have the supervision of a professional to ensure you are using proper lifting techniques.

Doing exercises incorrectly or pushing your body past it’s capabilities can result in traumatic injury. Safety should always be of the utmost importance whenever you train. If you do weight training 4 days a week, try doing some light cardio on the in-between days. This keeps you in the habit of exercising, without pushing your body past it’s limits. Neither your aerobic or weight training sessions should extend past 50 or 60 minutes.

Sports Fitness Equipment to Consider

For those who are overweight and out of shape, sports fitness equipment is one of the greatest gifts you'll ever purchase. An exercise routine focused on cardio workouts can help you live longer, look better and feel better. It's all about heart health. It is never too late to get started on a fitness routine.

Cardiovascular workouts are important in any fitness program. Sports fitness equipment focused can be set at a rate to match each individual's needs. Equipment is designed to get the body to pump more oxygen into the heart muscles where it is used to burn fat and carbs.

Prior to purchasing any sports fitness equipment, make sure you have all the necessary accessories. Invest in a good pair of training shoes. In addition, make sure you have a jump rope and a legitimate training program for your body. There are many valid training DVDs on the market. If you can't decide on one, ask a professional for advice or rely on a familiar name brand.

When it comes to equipment, most traditional fitness programs use a treadmill. It easily adapts to each person's ability level by adjusting speed and the level of incline. Walking, jogging or running promotes cardio health and a basic treadmill does all three. High-end treadmills add other gadgets like training software programs, multi-media systems and enhanced computer technology.

An elliptical cross trainer is a popular and effective piece of sports fitness equipment. Not only do elliptical provide a good cardio workout, they also give a good full body routine. While legs stride back and forth, arms also pull against the tension.

A stepper works more on lower body than on cardio but upper body movement can be added. Some steppers feature stationary arms while some allow back and forth arm movement providing more resistance. Newer sports fitness equipment based on stepping machines feature ladders and hand grips incorporating the entire body.

Another staple in the gym, a rowing machine offers an excellent cardio and full body workout. The motion of rowing requires striding of arms and legs. The rate of tension and speed of movement can be adjusted to adapt to each person. Newer machines features cutting edge computerized programs to fit ability levels and individual needs.

Versions of bicycles play an important role in fitness. Stationary and recumbent bikes continue to grow in popularity as many community centers feature organized classes. Stationary bikes remain a good source of exercise. Like most equipment, high-end models offer extras like computerized programs, a sound system with TV and music player and a wide array of settings. Recumbent bikes allow those with physical challenges to get back into an exercise routine.

Sports Fitness Equipment to Consider

For those who are overweight and out of shape, sports fitness equipment is one of the greatest gifts you'll ever purchase. An exercise routine focused on cardio workouts can help you live longer, look better and feel better. It's all about heart health. It is never too late to get started on a fitness routine.

Cardiovascular workouts are important in any fitness program. Sports fitness equipment focused can be set at a rate to match each individual's needs. Equipment is designed to get the body to pump more oxygen into the heart muscles where it is used to burn fat and carbs.

Prior to purchasing any sports fitness equipment, make sure you have all the necessary accessories. Invest in a good pair of training shoes. In addition, make sure you have a jump rope and a legitimate training program for your body. There are many valid training DVDs on the market. If you can't decide on one, ask a professional for advice or rely on a familiar name brand.

When it comes to equipment, most traditional fitness programs use a treadmill. It easily adapts to each person's ability level by adjusting speed and the level of incline. Walking, jogging or running promotes cardio health and a basic treadmill does all three. High-end treadmills add other gadgets like training software programs, multi-media systems and enhanced computer technology.

An elliptical cross trainer is a popular and effective piece of sports fitness equipment. Not only do elliptical provide a good cardio workout, they also give a good full body routine. While legs stride back and forth, arms also pull against the tension.

A stepper works more on lower body than on cardio but upper body movement can be added. Some steppers feature stationary arms while some allow back and forth arm movement providing more resistance. Newer sports fitness equipment based on stepping machines feature ladders and hand grips incorporating the entire body.

Another staple in the gym, a rowing machine offers an excellent cardio and full body workout. The motion of rowing requires striding of arms and legs. The rate of tension and speed of movement can be adjusted to adapt to each person. Newer machines features cutting edge computerized programs to fit ability levels and individual needs.

Versions of bicycles play an important role in fitness. Stationary and recumbent bikes continue to grow in popularity as many community centers feature organized classes. Stationary bikes remain a good source of exercise. Like most equipment, high-end models offer extras like computerized programs, a sound system with TV and music player and a wide array of settings. Recumbent bikes allow those with physical challenges to get back into an exercise routine.

Understanding Electronic Muscle Stimulation And Ab Belts

If you are one of those people with insanely busy daily schedules at work and at home, you might be finding yourself in a bind trying to figure out how you will be able to tone your abs and workout. Or you might just be a certified couch potato who cringes at the thought of committing to an exercise regimen at home or at the gym. Either way, the path to those well-defined abdominal muscles you dream about happens to be a lot easier now with the proliferation of ab belts.

Electronic Pulses

As the name suggests, these modern fitness devices are worn around the waist, positioned right around the abs and then using what is known as electronic muscle stimulation. EMS tries to stimulate the expansion and contraction of muscles during a physical exercise or workout by transmitting electric pulses through the nerves. Nerve endings usually initiate the contraction via electric pulses running through the muscle fibers.

Safe And Effective

This technology employed by ab belts allows the user to simply set the intensity and the duration that the electronic pulses will course through his or her abs, bypassing the need to work out or perform strenous physical exercises to get rid of excess fat or to tone the abs. Are these electronic waves safe for the body, however? The answer is yes, as the levels of these pulses that are transmitted from the ab belt to the gel or rubber pads around the abdomen are within safe amounts, so there is no danger of getting electrocuted or causing injury to your abdominal muscles by excessive stimulation.

The great thing about ab belts is how easy they are to use. Most are battery-operated and rechargeable, and are also quite easy to assemble. There is no need for the user to learn complicated processes or read a thick guidebook or manual before he or she can use the device. Also, since these ab belts are worn around the abdomen, the user is also free to do other things while in the middle of a muscle stimulation session. Simple household chores such as cooking, cleaning, doing the laundry or doing homework with the kids can still be accomplished even while using an ab belt. Of course, if you prefer to lay around, read a book, watch a movie or TV show, or just listen to music while using your ab belt, you can do that also.

A Good Exercise Bike Can Assist You With Your Fat Loss Goals

If you're one of those people trying to lose weight and get fit, you will find it will require more than just reducing calories. In case you truly want to get in shape you will have to add exercise to your normal routine. Even though weight loss is one benefit of exercising, the fact that you are also helping your heart is one reason why you need to add this to your weight loss program.

Did you know that back in 2005, a study showed that 64% of Americans were over weight? We aren't saying that these people are obese merely over weight. 86% of the American population was overweight back in 2008. If you wish to get out of that percentage you need a good diet as well as exercise. One important thing lots of people don't know is that bicycling is one of the very best exercises you can get. This of course is certainly the reason we are going to be taking a far better look at the Schwinn Airdyne Upright Exercise Bike.

Rachele Brooke Smith

Rachele was born November 7 to Tracy and Dr. Kris Smith. She is the second oldest of five children. Growing up in Arizona, Rachele developed a wide variety of interests including skiing, tennis, break dancing and teaching. She graduated from high school in 2006 and continued her education in Utah. Currently, she is majoring in Psychology and is pursuing a Masters in Human Services and Management.

Since her arrival in Hollywood less than five years ago, Rachele has been featured as a dancer in the Robert Zemekis adaptation of A Christmas Carol, the Zac Efron comedy 17 Again and in Alvin and the Chipmunks: The Squeakquel. Rachele also danced as an Ironette in Iron Man 2, and most recently was a featured dancer in the new musical Burlesque, starring Cher and Christina Aguilera.

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