Don’t be Afraid to Pump Some Iron

By Laura Pueschel

You’ve probably heard about the advantages of weight training (or strength training) as part of your weight loss program. But maybe you’re afraid that weight lifting will give you bulging muscles in places you don’t want them. If this is you, read on to find out how you can, and why you should, include weight training in your exercise routine.

First, if you’re worrying that lifting weights is going to make you “bulky” with muscles like those guys at the gym, STOP. Those guys (and ladies) spend hundreds upon hundreds of hours lifting massive amounts of weight to build those muscles to their maximum potential, and then they carefully control their diets so that their body fat remains low enough that each muscle is emphasized. If that’s your goal, that’s great, go for it. Most of us don’t have that kind of ambition, or that kind of time. Bodybuilding can be, and is in many cases, a full time job. Most of us would rather just work out 3 to 4 times a week for 30 to 60 minutes and be done with it. You’re not going to build any massive bulk working out that often, it’s just that simple. So don’t be afraid to lift some weight.

Adding weight training to whatever you’re already doing (even if it’s just watching your diet) is going to significantly accelerate the rate at which you get in shape. First, you’re going to burn calories while you train, probably 200-300 calories from a 30 minute workout. That helps, but the real advantage is this: weight training builds lean muscle. Adding lean muscle will help you get in shape faster because

1) Lean muscle burns calories

Muscle is a metabolically active tissue which means your body has to work to maintain it. Your metabolism burns calories to keep your muscle mass. This means that the more muscle you have, the more calories you will burn even while you’re watching television or sleeping. So, adding just a few pounds of lean muscle will help you burn more calories and more fat even while you’re doing nothing.

2) Lean muscle makes you thinner.

If you’ve been lifting for a few weeks and you get on the scale to find you haven’t dropped a pound, don’t despair. Break out the measuring tape, chances are you’ve dropped some inches; in your waist, your hips, probably your upper arms. Even better, start measuring your body fat. Pick up some inexpensive body fat calipers and keep track of how much body fat you lose week to week. So even if your weight stays the same, if you’re losing body fat and gaining muscle, then you’re taking up less space.

So, try adding some weight to your workout. You don’t need a gym membership or a bunch of expensive equipment. Just grab some dumbbells and get started.

Laura Pueschel writes about healthy weight loss and sensible fitness for www.advantageweightloss.com

Article Source: EzineArticles.com/?expert=Laura_Pueschel

               

Home Gym and Fitness Equipment Facts

By Kent Glines

At some point in your life you’ve thought about purchasing a home gym. Why didn’t you? Perhaps it was monetary or you just didn’t understand the benefits. In reality a home gym is a great addition to any house. Most people consider the home gym to be one piece of exercise equipment so the user can do multiple and different exercises on one machine. In most cases this is true, however a home gym can be so much more. It’s not necessarily just one piece of equipment anymore. It can also consist of a set of dumbbells, barbells and free weights.

Some of the benefits to having your own home gym are:

1. It’s open any time you want to use it.
2. There are never any waiting lines to use the equipment.
3. There are not any ongoing membership fees.
4. You’re in control of your own environment like TV or stereo.
5. You won’t catch any germs from other people so you won’t get sick.

Types of Equipment

If you do decide that owning your own equipment is the best thing for you, the next item on the agenda will be to decide exactly what type of equipment you need. To help you decide which way to go with your own equipment, you should consider what your goals are. One important point to remember is that you can always add more equipment at a later time. Advances in home gym equipment have evolved from the chrome monsters of 10 years ago to the sleek machines of today. Let’s take a look at some of the options that are available at this time.

Cardiovascular Machines:

1. Elliptical machines are for cardiovascular workouts and are excellent since they work both the upper and lower body.

2. Treadmills are one of the most popular types of exercise machines however they only work the lower body.

3. Rowing machines are also excellent pieces of workout equipment if you want to get a full body workout.

4. Recumbent bikes are also a good way to get a lower body workout.

5. Stair Steppers, AKA Stair Climbers will get your heart racing with its lower body workout.

6. Ski machines give both the upper and lower body workout.

There are more and more cardiovascular machines coming onto the market almost daily. Just watch the late night infomercials to see some of the newest.

Weight Machines to build and tone muscles:

1. Bowflex is a full workout machine, which uses flexible rods for resistance instead of weights. Very popular!

2. Body Solid makes several different types of weight machines including their “Leverage System”.

3. Pro Gym, Weider, and a host of others manufacture multi-station home gyms designed for just about any budget.

Consider this: When you purchase a complete home gym package like a Bowflex system for example, you may want to hire a personal trainer that is familiar with your particular equipment for a couple of sessions, just to help you to get started off on the right foot.

A home gym is one of the best ways to start out on the fitness path. There is one and only one drawback when you decide to purchase your new home gym equipment. The drawback is that there is an endless number of different brands and models to choose from. One of the biggest advantages to owning your own equipment is that you can decide when YOU want to exercise since you’ll be open 24/7.

Kent Glines has been a personal trainer who has achieved more than typical results with his clients by sticking to most of the common supplement and exercise basics.

More information about Fitness Equipment and Home Gym Equipment can be found at www.bodybuildingdiscount.net

Article Source: EzineArticles.com/?expert=Kent_Glines

Other Recent EzineArticles from the Health-and-Fitness

               

Muscle Building Secrets for the Weight Lifting Newbie

By Michael Prendergast

If you are interested in looking good and being healthy, you may want to undertake a regimen of weight lifting to build your muscles and your confidence. Perhaps you have always wanted to look like bodybuilders in magazines. Or maybe you want to improve your football, baseball or basketball hing to remember when looking for muscle building secrets is that nothing is that instant successperformance. It is possible that you are feeling in general tired and out of shape and know you need more than aerobic exercise, but also physical strength to cope with every day life and to feel good as well as look good. You may want to know muscle building secrets that will bring you success as an athlete, in your appearance and in life, and many people are willing to search high and low and to pay large sums of money to discover muscle building secrets that will take them from scrawny to toned or fat to fit.

The most important t is not guaranteed. Many people enter into a weight lifting program only to drop it after a few days or a few weeks because they went too far to fast and expected to be a toned athlete in a short amount of time. Like most pursuits, body building requires patience, endurance and a lot of self-discipline. The problem with wanting to look like people in the magazine, is that so few people do look like them; that’s why they are in a magazine. It is best to drop your images of absolute success and take baby steps.

Among the most important muscle building secrets is to be consistent, yet don’t push yourself too hard. One of the worst hazards of body building is overtraining which can lead to burnout. This is counter-intuitive, because usually you might think the more work you do the better you get. However, you don’t just build muscles in the gym, but also asleep in bed. When you rest, your muscles repair torn tissue and become toned and stronger. Therefore, you will need plenty of rest as part of your body building routine.

At least in the beginning, don’t lift weights every day, but go to the gym for weight training every other day to give your muscles a chance to rebuild. Among muscle building secrets are special diets and special foods which will supposedly make your muscles grow. The best way to build your muscles is by eating a balanced diet; for each meal, you need 40% protein, 40% carbohydrates and 20% fats. If you are interested in reducing your fat and increasing your muscle, eat slightly less carbohydrates and fats. Do not, however, cut out fats and carbohydrates completely from your diet, since your body will be starved for these nutrients, fight back and hamper your progress. Keep them to a minimum but include them. Don’t pay attention to muscle building secrets which will guarantee ways you can “turn” fat into muscle. This is a biological impossibility, since muscle and fat are two completely different kinds of material. As you reduce fat, you can gradually gain more muscle, but one does not turn into another.

Muscle building secrets for those who want to maximize their muscle mass should be applied with discretion and by consulting someone experienced.

Mike Prendergast owns and operates www.supplementuk.com Body Building Supplement

Article Source: EzineArticles.com/?expert=Michael_Prendergast

               

A Work Out Partner Can Increase The Success Of Your Weight Loss And Fitness Program

By Beth Campbell

This is the time of year that many of us are embarking on a new diet plan or exercise program. While some few of us may be able to maintain our good intentions without help, most of us could benefit greatly from a work out partner. There are many benefits to having someone to work out with and with whom you can discuss your weight loss and fitness progress. I know this personally from having worked out alone and also from having a work out partner.

Having a partner that you know is expecting you to be at the gym or at the running track at a certain time will help keep you motivated to go at times when you might otherwise make excuses. Also knowing that you not showing up may make the other person’s work out harder for them to do alone may also give you some added incentive to show up.

Your actual work out is often more pleasant and seems to go faster if you have someone to talk with while doing such boring activities as walking on the treadmill or riding the stationary bike. Having a partner also gives you someone to support and encourage you. Hearing someone else say that you are improving or that you are doing a great job makes you feel good about your time spend working out. In addition, if you are including weight training in your fitness routine, it may be advisable to have a spotter.

If you and your partner have losing weight or fat as a goal, this also gives you someone to compare notes with as far as how you are doing following your diet. Both of you keeping a food journal and discussing it with each other can help give you input as to why you may be having trouble. If you are not having trouble but are doing great, you can help motivate the other person by sharing your success.

So, how do you find a work out partner? If you are already a member of a gym or fitness center, the staff might be able to suggest other members who have the same fitness goals as you. If not, try noticing which members seem to be at the gym at the same times as you and have similar routines, strike up a friendly conversation with them and see if they might be interested in working out together. Some gyms also have a bulletin board where you can post a note that you are looking for a work out partner.

Even if you do not belong to a gym, you may be able to find someone by mentioning to your friends that you are looking for someone to walk with for example. There may be someone at work that you hear mention that they are trying to get fit or lose weight. You might ask them if they would like a work out or support partner.

Most of us do much better at achieving our goals if we have the help and encouragement of someone else. Your chances of success in weight loss and fitness are no different.

I have lost 122 pounds. My story and contact email can be seen at www.SecretofLosingWeight.Com

Article Source: EzineArticles.com/?expert=Beth_Campbell

               

Zen And The Art Of BodyBuilding

By Yolande Korsten

Working out is a moving meditation. It is the largest chunk of dedicated ‘me’ time that most of us have available to ourselves all day. So why, oh why is it so difficult to drag yourself to the gym?

Hmmm … let’s explore this phenomenon.

Rewind the clock to the third week of January. Your new year’s resolution to get into shape has survived the post-party hangover. You went so far as to actually become a member at the local gym. You’ve bought the new gym towel and you’ve had your body fat measured. The results were shocking, but what did you expect … just more fuel for the motivational fire.

Every morning (or evening) you dutifully haul your behind to the gym, working up a sweat on the circuit or in the spinning class and you walk out of there feeling great. You measure your portions, drink your shakes and avoid the temptation of the Chocolate Gateau at your weekly coffee date with your best mate. In short - it’s going brilliantly. And it goes really well in week two and three. It even lasts well into week five.

Come week six, you’ve had a lousy day at the office - your hard drive crashed, you’ve lost everything and the IT support guy will only get to you sometime next week. You’ve got the worst case of PMS blues you’ve had in years. Oops - the workout today will have to wait - you just can’t face that too.

And tomorrow, the workout gets shunted again because your best friend’s called, she’s getting a divorce and you need to be the shoulder to cry on - after you’ve popped into the local bakery to get some really decadent chocolate croissants on the way over to her place. Feeling a little guilty, you promise yourself that you’ll get to the gym next week Monday - this week’s over and done with and it’s better to start fresh.

Next week Monday rolls around and this week is worse than the last … so you’ll get to the gym next week … You can see the cycle by now.

So what happened?

It was Einstein who said that it takes a lot of energy to get a stationary body moving. And in the beginning, you invested that energy to get your body moving. You were fired up and raring to go. It was fun and exciting because it was something new. But just like gravity will eventually bring everything back down to earth, the reality of expending all that energy on a daily basis can wear you down and bring you back down to earth with a bump. The alternative is that something or someone else brings you to an abrupt standstill. And you just can’t quite seem to work up the energy needed to get yourself moving again.

Don’t feel despondent - we all have those days. There is a way to get over this little hurdle.

“Little hurdle? Little?!? It’s a huge problem!” - is usually the first reaction I get to that statement. “I’ve fallen off the bus, I’ve blown it” is a close second. Here’s the secret - you’ve only stumbled; it’s only a minor setback.

You will only ever really fail if you allow this to derail you entirely.

And you are the only one that can make that choice. Money is very rarely enough of a motivator to get you moving again. Yes, the fact that you’re paying for your gym membership and you’re wasting money if you’re not using it can help to keep the momentum going if and only if you’re already in motion. The same goes for any ‘rewards’ that you’ve put in place e.g. “If I lose 20 lbs, I’ll treat myself to a full day at the luxury spa”. The rewards are the icing on the cake, a little extra incentive when you’re in the swing of things.

The most difficult part of getting back on track is showing up. Not the work-out. Simply getting in your car, driving to the gym and showing up. If you manage to get that done, you’re more than half way there. You’ve started the ball rolling … and every day you just show up is another day you add a little more energy. Before you know it you’re back on track.

Simple, isn’t it?

Beware though - simple does not always equal easy. It will still require some discipline from your side. You will still need to exercise will power. Nothing happens by magic. If it did, you wouldn’t appreciate it half as much!

So what does this have to do with Zen? Zen is at its core the art of meditation - becoming profoundly still within yourself and just being. The pace of today’s hectic lifestyle does not allow for much time to fall still without scheduling it in your diary. (And if you do, how many of us have the discipline to actually keep that ‘me’ time sacred?) So, being the fantastic females that we are, we can multi-task.

Your workout becomes your moving meditation - the time where it’s just you, your body and your inner being.

Yolande Korsten believes that the best way to tone muscle and gain the body you want is with weight training and bodybuilding. For more information visit the website www.bodaciousbod.com

Article Source: EzineArticles.com/?expert=Yolande_Korsten