Why Women Need to Weight Train
February 28, 2009 by Weight Loss Exercise Programs
Filed under Weight Training
For many years, aerobic exercise was considered the optimal method for women attempting to lose weight. Using equipment such as stair climbers, treadmills, exercise bikes, etc. was thought to be the “ideal” way to lose weight.
Although aerobic exercise provides many benefits and is excellent for your heart and lungs, too much of it could hinder your efforts at losing body fat. Unfortunately, many women do not understand the true value of adding a weight resistance routine to their aerobic exercise program.
There are many popular myths on why women have turned away from using weights. Probably the most popular one is: “If I lift weights I will bulk up and look like a body builder.” This is far from the truth, as women do not have enough of the hormone called testosterone. Testosterone is dominant in males and is responsible for muscle growth. Therefore, because of hormone levels and women’s genetic makeup, it is very difficult for women to “bulk up.” In addition, women would have to train for hours on end and eat a very specific diet in order to look like a “bodybuilder.”
One of the reasons weight training will help women decrease their body fat and lose inches is because increasing the amount of muscle tissue raises metabolism. Muscle tissue is much more metabolically active than fat tissue; it burns 25% more calories than fat tissue. Men typically have an easier time than women losing fat because they ten to have more muscle overall.
Therefore, if you have been trying (unsuccessfully) to lose 10-15 pounds, despite all the hours spent on the stair climber or in step aerobics class, then try adding weight training to your workout. That simple change can help you break through the plateau you may have reached by performing only aerobic exercise.
It is important to note that you should not stop exercising aerobically, but maybe rethink putting 100% of your efforts into aerobic exercise alone. By adding weight training, you will lose inches, burn more fat and change the shape of your body. In addition, weight training helps build stronger bones to help protect you against osteoporosis, which is the degeneration of bone associated with insufficient calcium in the diet.
Strength training also has been shown to benefit individuals with certain types of arthritis. But one of the best benefits of weight training is a better quality of life. Everyday activities such as gardening, carrying groceries or playing with your children become easier. Life becomes more enjoyable and you feel more vibrant!
Therefore the best approach for people wishing to reduce their body fat is to incorporate aerobic exercise and strength training and follow a well-balanced, low fat high fiber diet. If strength training is new to you, follow the advice of a certified personal trainer. This will ensure that you are exercising safely and effectively. And as always, consult with your doctor before starting an exercise program.
Thanks to Adam Khan for contributing this article to our Exercise blog:
Although aerobic exercise provides many benefits and is excellent for your heart and lungs, too much of it could hinder your efforts at losing body fat. Unfortunately, many women do not understand the true value of adding a weight resistance routine to their aerobic exercise program.
There are many popular myths on why women have turned away from using weights. Probably the most popular one is: “If I lift weights I will bulk up and look like a body builder.” This is far from the truth, as women do not have enough of the hormone called testosterone. Testosterone is dominant in males and is responsible for muscle growth. Therefore, because of hormone levels and women’s genetic makeup, it is very difficult for women to “bulk up.” In addition, women would have to train for hours on end and eat a very specific diet in order to look like a “bodybuilder.”
One of the reasons weight training will help women decrease their body fat and lose inches is because increasing the amount of muscle tissue raises metabolism. Muscle tissue is much more metabolically active than fat tissue; it burns 25% more calories than fat tissue. Men typically have an easier time than women losing fat because they ten to have more muscle overall.
Therefore, if you have been trying (unsuccessfully) to lose 10-15 pounds, despite all the hours spent on the stair climber or in step aerobics class, then try adding weight training to your workout. That simple change can help you break through the plateau you may have reached by performing only aerobic exercise.
It is important to note that you should not stop exercising aerobically, but maybe rethink putting 100% of your efforts into aerobic exercise alone. By adding weight training, you will lose inches, burn more fat and change the shape of your body. In addition, weight training helps build stronger bones to help protect you against osteoporosis, which is the degeneration of bone associated with insufficient calcium in the diet.
Strength training also has been shown to benefit individuals with certain types of arthritis. But one of the best benefits of weight training is a better quality of life. Everyday activities such as gardening, carrying groceries or playing with your children become easier. Life becomes more enjoyable and you feel more vibrant!
Therefore the best approach for people wishing to reduce their body fat is to incorporate aerobic exercise and strength training and follow a well-balanced, low fat high fiber diet. If strength training is new to you, follow the advice of a certified personal trainer. This will ensure that you are exercising safely and effectively. And as always, consult with your doctor before starting an exercise program.
Thanks to Adam Khan for contributing this article to our Exercise blog:
Adam Khan www.Argos-Sports.co.uk
Weight Training For Everyone
February 27, 2009 by Weight Loss Exercise Programs
Filed under Weight Training
Regardless of your reasons for working out, you should add weight-training to your regimen as soon as you can. Too many people avoid weight training because they seem to believe that it’s only for bodybuilders, but nothing could be further from the truth.
The misperception that gaining muscular bulk is an automatic result of weight training makes most true bodybuilders laugh. In reality, bulking up takes a very specific method of weight training combined with a specific diet. Oh…and it takes an incredible amount of work.
If you don’t intentionally bust your butt with the intention of getting bulky, you’re not going to get bulky. That being said, why should weight training be added to your regimen? It doesn’t matter if you’re trying to slim down, tone up, or just get increase overall health, weight training will help you. Here’s how:
1. It Increases Your Metabolism
Increased metabolism gives you more energy on a daily basis, helps prevent you from getting fat, and helps boost your immune system. Weight training increases your metabolism by toning and building your muscles. Muscle is an extremely active bodily tissue and it burns through calories even when you sleep. A pound of muscle burns an average of 35 calories simply sustaining its own existence.
2. It Will Help Prevent Injuries
The majority of the most common injuries people sustain, outside of car accidents and other serious trauma, are caused by weak muscles. Weight training builds the strength of your muscles, which will help you keep from suffering injuries due to everyday activities. Back injuries, the most common serious non-trauma related injury in adults, are almost exclusively caused by weak back muscles.
3. It Helps Stave Of Aging Effects
A well-rounded weight training program helps maintain your flexibility, stamina and balance as well as lowering blood pressure and cholesterol. Studies are increasingly demonstrating that many of the things we have considered “part of the aging process” are, in fact, due to the decreased activity we tend to experience as we age. Weight training is extremely effective in helping to combat these effects.
4. It Makes You Sexier
While I’d like to imagine that everyone who works out is doing it to be healthier for themselves, the reality is that most people work out to maintain their attractiveness. Like it or not, we live in a society where having a toned body is sexier than either a fat body or a skinny body. Without weight-training, your exercise regimen will eliminate the fat, but you’ll also burn muscle and end up being skinny. If you’re looking to increase your appearance, weight training is really a must.
5. It Will Give You The Body You Want
I’m operating under the assumption that you’re not interested in having a fat and squishy body or you wouldn’t be reading this article. Regardless of the physique you’re striving for, weight training will help you get there. If you want to get big, using very heavy weights and doing short sets will build big and bulky muscles. If you want a toned body, lifting medium-to-heavy weights in longer sets will build longer and leaner muscles. Ladies, weight training will also help you get near-perfect symmetry and emphasize your natural curves.
Hopefully, I’ve helped eradicate whichever myths of weight training have been preventing you from taking up the practice. There really is no reason to exercise without a weight training regimen and, in many cases, you’re making it harder for you to reach whatever goal you have by avoiding it.
Thanks to Gray Rollins for contributing this article to our Exercise blog:
The misperception that gaining muscular bulk is an automatic result of weight training makes most true bodybuilders laugh. In reality, bulking up takes a very specific method of weight training combined with a specific diet. Oh…and it takes an incredible amount of work.
If you don’t intentionally bust your butt with the intention of getting bulky, you’re not going to get bulky. That being said, why should weight training be added to your regimen? It doesn’t matter if you’re trying to slim down, tone up, or just get increase overall health, weight training will help you. Here’s how:
1. It Increases Your Metabolism
Increased metabolism gives you more energy on a daily basis, helps prevent you from getting fat, and helps boost your immune system. Weight training increases your metabolism by toning and building your muscles. Muscle is an extremely active bodily tissue and it burns through calories even when you sleep. A pound of muscle burns an average of 35 calories simply sustaining its own existence.
2. It Will Help Prevent Injuries
The majority of the most common injuries people sustain, outside of car accidents and other serious trauma, are caused by weak muscles. Weight training builds the strength of your muscles, which will help you keep from suffering injuries due to everyday activities. Back injuries, the most common serious non-trauma related injury in adults, are almost exclusively caused by weak back muscles.
3. It Helps Stave Of Aging Effects
A well-rounded weight training program helps maintain your flexibility, stamina and balance as well as lowering blood pressure and cholesterol. Studies are increasingly demonstrating that many of the things we have considered “part of the aging process” are, in fact, due to the decreased activity we tend to experience as we age. Weight training is extremely effective in helping to combat these effects.
4. It Makes You Sexier
While I’d like to imagine that everyone who works out is doing it to be healthier for themselves, the reality is that most people work out to maintain their attractiveness. Like it or not, we live in a society where having a toned body is sexier than either a fat body or a skinny body. Without weight-training, your exercise regimen will eliminate the fat, but you’ll also burn muscle and end up being skinny. If you’re looking to increase your appearance, weight training is really a must.
5. It Will Give You The Body You Want
I’m operating under the assumption that you’re not interested in having a fat and squishy body or you wouldn’t be reading this article. Regardless of the physique you’re striving for, weight training will help you get there. If you want to get big, using very heavy weights and doing short sets will build big and bulky muscles. If you want a toned body, lifting medium-to-heavy weights in longer sets will build longer and leaner muscles. Ladies, weight training will also help you get near-perfect symmetry and emphasize your natural curves.
Hopefully, I’ve helped eradicate whichever myths of weight training have been preventing you from taking up the practice. There really is no reason to exercise without a weight training regimen and, in many cases, you’re making it harder for you to reach whatever goal you have by avoiding it.
Thanks to Gray Rollins for contributing this article to our Exercise blog:
Gray Rollins is a featured writer for MuscleProgram.com. For more fitness tips, I’d recommend Burn The Fat, Feed The Muscle, and be sure to check out our health secrets blog.
Weight Training - The 5 Stages of Power Development
February 27, 2009 by Weight Loss Exercise Programs
Filed under Weight Training
Whether you want to lift more weight or get stronger, Knowing how power is developed in your body is key to getting stronger and more powerful in your sport, activity or weight training itself.
There are 5 key components to developing mega power:
1. Starting Acceleration
2. Progressive Acceleration
3. Power Output
4. Stability
5. Re-coordination
The First stage to power development is:
1. Starting Acceleration:
This is the initial burst of power in a movement, when you start from a dead stop and explode with power, the first few inches is where the starting Acceleration is developed. It will help your mind and body to learn to contract your muscles and release explosive power instantly.
For Example when doing heavier squats, or if you want to jump higher, you must practice starting acceleration.
Do this by sitting in a chair or on a box, in a position to explode back up, let your muscles relax, then spring up as fast as possible, for at least the first few inches.
After practicing without weight you can add about 35% of your max squat, and do the same thing with the weight.
NOTE: It’s a similar effect as the one-inch punch, start at a dead stop, and explode an inch with your fist, this is an example of what Bruce Lee did to help develop impressive strength, power and speed in his punch.
The Second Stage of Power Development is:
2. Progressive Acceleration:
This is where you train your body to be able to work at full power, speed and strength at various angles in a specific movement.
There are a couple ways to train for progressive acceleration, you can train for speed and strength. You should do both.
The purpose of Progressive Acceleration is to maintain or speed up as you rise in your movement (ex. squat), not decrease in speed. And you want to use full strength throughout the movement as well.
A great way to increase your progressive acceleration speed is by using a pool, for example when you are touching the bottom of the pool with you feet, squat down and spring back up off the bottom, you will notice that you are very light in the water, and you actually speed up as you rise, this teaching you mind and body to speed up the contraction of your muscles, even with little to no-resistance.
Another form of progressive acceleration performed by sprinters is running down a hill, this forces your legs to move faster than normal, and increase your contraction and limb speed.
When developing more progressive acceleration strength you can try pushing against an unmovable object with all your force, as various angles, so for a bench press you can lock out the bar right at chest level and push your hardest for at least 10 seconds, then rest a couple minutes and lock the bar at mid level and do the same, then lock the bar at peak level and finish. (Important Note: If you feel you are not pushing your hardest stop and rest.) Progressive acceleration can be added to your routine 1-2 times a week.
The third stage to power development is:
3. Power Output
This is where you will have to really keep track and record your numbers, you want to basically do as much work in as little time as possible at top speed.
For example, person A who lifts 200lbs for 4 reps in 15 seconds is about twice as powerful than person B who lifts 200lbs for 4 reps in 30 seconds. You goal is to increase weight lifted, increase speed, or decrease time. Numbers don’t lie, if you work the numbers you will be in control of your progress and improvement.
The Forth Stage of Power Development is:
4. Stability
Having strong stability muscles is important, it’s like making sure the wheels on you car are aligned correctly to make sure you can go at top speed with no problems.
Because you are performing weight lifting and resistance training, your stability muscles are going to be worked and become strong naturally, but if you feel you need to do more, then add some stability exercises to your routine, like standing on one leg or using a stability ball for balancing on while lifting.
The last stage to power development is:
5. Re-coordination:
This is at the end of your workout after the heavy training or weights. You basically want to practice the main functional movements that you may want to improve.
For example if you want to throw harder punches, then go hit the bag, or if you want to jump higher go practice your jumping technique. But only do about 5 - 10 good reps.
This will program your mind and body to remember the last movements done, so you will also subconsciously improve as well.
So that’s it!
When developing your power, you can do all 5 stages in one workout or you can spread them out over your week of training, doing one stage per workout.
If you use the power development stages you will continue to get stronger and more powerful, because remember numbers don’t lie.
Now with this information you are well ahead of most weight lifters, athletes, coaches, and even trainers, so if someone doesn’t know the stages of power development then they don’t really know power!
Thanks to Kyle Oxenham for contributing this article to our Exercise blog:
There are 5 key components to developing mega power:
1. Starting Acceleration
2. Progressive Acceleration
3. Power Output
4. Stability
5. Re-coordination
The First stage to power development is:
1. Starting Acceleration:
This is the initial burst of power in a movement, when you start from a dead stop and explode with power, the first few inches is where the starting Acceleration is developed. It will help your mind and body to learn to contract your muscles and release explosive power instantly.
For Example when doing heavier squats, or if you want to jump higher, you must practice starting acceleration.
Do this by sitting in a chair or on a box, in a position to explode back up, let your muscles relax, then spring up as fast as possible, for at least the first few inches.
After practicing without weight you can add about 35% of your max squat, and do the same thing with the weight.
NOTE: It’s a similar effect as the one-inch punch, start at a dead stop, and explode an inch with your fist, this is an example of what Bruce Lee did to help develop impressive strength, power and speed in his punch.
The Second Stage of Power Development is:
2. Progressive Acceleration:
This is where you train your body to be able to work at full power, speed and strength at various angles in a specific movement.
There are a couple ways to train for progressive acceleration, you can train for speed and strength. You should do both.
The purpose of Progressive Acceleration is to maintain or speed up as you rise in your movement (ex. squat), not decrease in speed. And you want to use full strength throughout the movement as well.
A great way to increase your progressive acceleration speed is by using a pool, for example when you are touching the bottom of the pool with you feet, squat down and spring back up off the bottom, you will notice that you are very light in the water, and you actually speed up as you rise, this teaching you mind and body to speed up the contraction of your muscles, even with little to no-resistance.
Another form of progressive acceleration performed by sprinters is running down a hill, this forces your legs to move faster than normal, and increase your contraction and limb speed.
When developing more progressive acceleration strength you can try pushing against an unmovable object with all your force, as various angles, so for a bench press you can lock out the bar right at chest level and push your hardest for at least 10 seconds, then rest a couple minutes and lock the bar at mid level and do the same, then lock the bar at peak level and finish. (Important Note: If you feel you are not pushing your hardest stop and rest.) Progressive acceleration can be added to your routine 1-2 times a week.
The third stage to power development is:
3. Power Output
This is where you will have to really keep track and record your numbers, you want to basically do as much work in as little time as possible at top speed.
For example, person A who lifts 200lbs for 4 reps in 15 seconds is about twice as powerful than person B who lifts 200lbs for 4 reps in 30 seconds. You goal is to increase weight lifted, increase speed, or decrease time. Numbers don’t lie, if you work the numbers you will be in control of your progress and improvement.
The Forth Stage of Power Development is:
4. Stability
Having strong stability muscles is important, it’s like making sure the wheels on you car are aligned correctly to make sure you can go at top speed with no problems.
Because you are performing weight lifting and resistance training, your stability muscles are going to be worked and become strong naturally, but if you feel you need to do more, then add some stability exercises to your routine, like standing on one leg or using a stability ball for balancing on while lifting.
The last stage to power development is:
5. Re-coordination:
This is at the end of your workout after the heavy training or weights. You basically want to practice the main functional movements that you may want to improve.
For example if you want to throw harder punches, then go hit the bag, or if you want to jump higher go practice your jumping technique. But only do about 5 - 10 good reps.
This will program your mind and body to remember the last movements done, so you will also subconsciously improve as well.
So that’s it!
When developing your power, you can do all 5 stages in one workout or you can spread them out over your week of training, doing one stage per workout.
If you use the power development stages you will continue to get stronger and more powerful, because remember numbers don’t lie.
Now with this information you are well ahead of most weight lifters, athletes, coaches, and even trainers, so if someone doesn’t know the stages of power development then they don’t really know power!
Thanks to Kyle Oxenham for contributing this article to our Exercise blog:
Want to get stronger, Faster? for more weight training articles, tips and a FREE Newsletter: Weight Training for Power
Is using a recumbent bike an effective means to lose weight?
February 27, 2009 by Weight Loss Exercise Programs
Filed under More Exercise Answers
Can you answer foxyfoote’s question about Exercise?:
When I go to the gym, I tend to use the recumbent bike quite a lot. I usually ride it for about an hour around level 9. I sweat like crazy, but after an hour it says I’ve only burned about 300 calories. Is this even going to be effective? Feels like from how much I sweat, I’m burning way more….
Folding Treadmill
When I go to the gym, I tend to use the recumbent bike quite a lot. I usually ride it for about an hour around level 9. I sweat like crazy, but after an hour it says I’ve only burned about 300 calories. Is this even going to be effective? Feels like from how much I sweat, I’m burning way more….
Folding Treadmill
Weightlifting for Runners - Ready, Set, Go!
February 27, 2009 by Weight Loss Exercise Programs
Filed under Weight Training
Whether you’re training for a marathon or a 5K run, weightlifting seems like the last thing that would be a part of your workout. After all, you’re going to be running, not showing off your muscles in front of a crowd.
To the average individual, weightlifting and running might not really seem to go together. However, adding a weightlifting component to your daily running workout can make a huge difference to your training efforts.
Weightlifting or weight training can have some obvious benefits to any individual who incorporates it into a workout or training program. Weightlifting increases the rate at which your body burns calories, it reduces the risk of certain diseases like diabetes and heart disease, and it even improves digestion and mood.
For runners, weightlifting has some added benefits, including increased muscle, tendon, and ligament strength, as well as overall muscular endurance. Generally speaking, weightlifting for runners helps strengthen non-running muscles, which besides reducing the risk of injury, will also give your body the strength it needs to get through those tough running workouts.
A typical weightlifting routine for a runner involves lifting light weights and doing multiple repetitions of a lift. This is the opposite of individuals who lift weights in order to build muscle. These individuals typically lift heavier weights, using few repetitions.
If you’re sold on the benefits of adding weightlifting to your running workout, here is one approach to consider. Your needs (and abilities) may be different than those of your neighbor, so the amount of weight you lift and the number of times you lift it can be changed.
Since your body (specifically your muscles) needs time to rebuild and recover after a workout, this particular weightlifting workout is meant to be done three times a week, every other day (i.e. Monday, Wednesday, Friday), although again you can play around with the days in which you do the workout.
Sample Runners’ Workout
Squats - If you’re just starting out, you may want to consider using a machine (i.e. Smith machine) to do squats. This will ensure that you will focus more on form and balance, which will in turn decrease the risk of injury. For the more experienced lifter, you can use either barbells or dumbbells.
Bench Press - Again, here you have the option of using free weights or a machine.
Chin-Ups - Here, you can do the full-body or leaning variety. Full body chin-ups require you to do just that - lift your entire body. The leaning chin-ups on the other hand, involve lifting up only part (about half) of the weight of your body.
Stiff-Legged Deadlift - Great for the lower back, hamstrings, glutes and erector muscles, this exercise should be done with your legs stiff, but slightly bent.
Abs and Crunches - Weightlifting tends to strengthen the muscles on the back part of your body. Abdominal workouts will keep your front in as good a shape as your back.
Since the workout in this case is designed for runners and not weightlifters, it is important that you stress repetitions over amounts. In other words, don’t worry about how much weight you (or the guy next to you) is lifting. In most cases, you can do 2-3 sets of each exercise, with 15-20 repetitions per set. Choose weights that you can manage relatively easily.
If you find that you get tired after just 10 repetitions, consider dropping down to a lighter weight. You should be able to lift the weight at least 15 times per set.
In terms of the number of sets, most experts agree that one is as good as three, so how many you do depends on where you are in terms of experience and ability. Generally, 3 sets of 15-20 repetitions are considered standard among runners.
In no time, you’ll be well on your way to becoming a stronger runner. Not to say that you’re going to look like Hulk Hogan running down the street, but you will certainly be in better shape to survive the real workout - running.
Thanks to Richard Black for contributing this article to our Exercise blog:
To the average individual, weightlifting and running might not really seem to go together. However, adding a weightlifting component to your daily running workout can make a huge difference to your training efforts.
Weightlifting or weight training can have some obvious benefits to any individual who incorporates it into a workout or training program. Weightlifting increases the rate at which your body burns calories, it reduces the risk of certain diseases like diabetes and heart disease, and it even improves digestion and mood.
For runners, weightlifting has some added benefits, including increased muscle, tendon, and ligament strength, as well as overall muscular endurance. Generally speaking, weightlifting for runners helps strengthen non-running muscles, which besides reducing the risk of injury, will also give your body the strength it needs to get through those tough running workouts.
A typical weightlifting routine for a runner involves lifting light weights and doing multiple repetitions of a lift. This is the opposite of individuals who lift weights in order to build muscle. These individuals typically lift heavier weights, using few repetitions.
If you’re sold on the benefits of adding weightlifting to your running workout, here is one approach to consider. Your needs (and abilities) may be different than those of your neighbor, so the amount of weight you lift and the number of times you lift it can be changed.
Since your body (specifically your muscles) needs time to rebuild and recover after a workout, this particular weightlifting workout is meant to be done three times a week, every other day (i.e. Monday, Wednesday, Friday), although again you can play around with the days in which you do the workout.
Sample Runners’ Workout
Squats - If you’re just starting out, you may want to consider using a machine (i.e. Smith machine) to do squats. This will ensure that you will focus more on form and balance, which will in turn decrease the risk of injury. For the more experienced lifter, you can use either barbells or dumbbells.
Bench Press - Again, here you have the option of using free weights or a machine.
Chin-Ups - Here, you can do the full-body or leaning variety. Full body chin-ups require you to do just that - lift your entire body. The leaning chin-ups on the other hand, involve lifting up only part (about half) of the weight of your body.
Stiff-Legged Deadlift - Great for the lower back, hamstrings, glutes and erector muscles, this exercise should be done with your legs stiff, but slightly bent.
Abs and Crunches - Weightlifting tends to strengthen the muscles on the back part of your body. Abdominal workouts will keep your front in as good a shape as your back.
Since the workout in this case is designed for runners and not weightlifters, it is important that you stress repetitions over amounts. In other words, don’t worry about how much weight you (or the guy next to you) is lifting. In most cases, you can do 2-3 sets of each exercise, with 15-20 repetitions per set. Choose weights that you can manage relatively easily.
If you find that you get tired after just 10 repetitions, consider dropping down to a lighter weight. You should be able to lift the weight at least 15 times per set.
In terms of the number of sets, most experts agree that one is as good as three, so how many you do depends on where you are in terms of experience and ability. Generally, 3 sets of 15-20 repetitions are considered standard among runners.
In no time, you’ll be well on your way to becoming a stronger runner. Not to say that you’re going to look like Hulk Hogan running down the street, but you will certainly be in better shape to survive the real workout - running.
Thanks to Richard Black for contributing this article to our Exercise blog:
Richard black helps people learn about designing a weight lifting program
at his website on weight lifting programs
