Bodybuilding | Weight Lifting | Fitness

I started a new exercise routine and the next day my muscles were really sore. (I was walking funny) How long should I wait to resume the exercise and allow my muscles time to recuperate or, should I jump right back into it the next day?

Technorati Tags: allow, before, exercise, long, muscles, recuperate, resuming, routine, Should, sore

www.AthleticFoundations.com David Kittner, a Youth Conditioning Specialist with Athletic Foundations in Brampton, discusses a concern parents have with their young kids lifting weights. This presentation was part of the St. Andrew’s Catholic School Just For Parents Seminar Series in Orangeville, Ontario.

Technorati Tags: Kids, lifting, Should, weights, Young

Five Reasons Women Should Lift Weights
By Michael Glatter

When you walk into any club or fitness facility you will often find women tracking hours on a piece of cardio equipment and never see the results they want. What’s missing?

Resistance Training. Many women fear the risk of getting too bulky and are instantly put off when someone suggests that they lift weights. I’m going to give you five reasons you need to lift those weights ladies.

You’ll increase muscle tone

Muscle tone is responsible for keeping your posture whether you’re sleeping or awake. Now how does lifting weights help you increase your muscle tone? Your muscles become more efficient from the tension under weights that your muscles will better keep their tone throughout the day.

You’ll lose weight

lifting weights increases your resting metabolism for upwards of 24 hours after your exercise session. This increase is greater than the increase your metabolism receives after a long running session. This is the same very reason High Intensity Interval Training (HIIT) has started to become popular.

You’ll keep the weight off

Not only are you going to increase your resting metabolism after you lift weights; you will also increase your metabolism for life as you gain muscle. As your muscles grow and develop they will consume more Calories for life.

You’ll feel better about yourself

Many women I work with are intimidated by the gym atmosphere. Entering most gyms filled with dozens of machines can be intimidating. There are so many different places you can start. Even similar machines made by a different company can be confusing. Free weights are the same anywhere you go. A study done in 2005 suggests women not only judged how much better they felt about themselves by what they looked like in the mirror, but also by how much stronger they became after a 12 week period of resistance training.

You won’t bulk up

Unless you’re on the same pharmaceuticals as the pro bodybuilders you will not end up looking like them. Even with the aid of drugs it takes a lot of hard work and dedication to look like that. If you find that way to instantly become 20 pounds more muscular after a set of deadlifts let me know so I can start incorporating it for my male clients.

Michael Glatter is a certified personal trainer through the National Strength and Conditioning Association and through the American Council on Exercise. He is an in-home and online personal trainer based out of Richmond, VA. You can read more about him at http://www.glatterfitness.com.

Technorati Tags: Five, Lift, Reasons, Should, weights, women

1. It  will make you firmer and leaner…

Whilst cardio helps to burn fat, it does little to increase your “muscle tone”.  The proper definition of  a “toned muscle” is a muscle that is partially switched on.  This partial contraction makes your muscles feel firmer and look leaner, even when you aren’t working out.

And what is the best way to increase muscle tone? Weight training… ideally lifting a weight that fatigues your muscles within 10 to 20 reps.  Want to wave goodbye to your bingo wings? Choose bench presses and tricep kickbacks.   Want to firm up your flabby thighs?  Weighted squats are a must!

2. It will make you slimmer and  NOT bulkier…

If you avoid weight training because you think it will make you bulky, think again.  Women lack the essential hormone required for large amounts of muscle gain… testosterone!  So unless you are planning on injecting any time soon, stop worrying about bulking up, you really won’t. 

In fact, weight training will help you to lose bodyfat.  Each pound of muscle you build up has little impact on your size but a huge impact on your resting metabolism – up to 50 extra calories a day!  This means that women who lift weights burn more calories, even while they are sleeping.

3. It will make you stronger and more confident…

Unlike men, women aren’t born with natural strength, so if anything women are set to benefit far more from weight training.  By challenging your muscles with progressively heavier weights, you will see your body start to adapt and get stronger.  It’s a huge confidence boost!

This increased strength makes day to day activities like walking up stairs, lifting heavy bags or carrying children that much easier.  When you can deadlift your own body weight you will have no problem picking up adults, let alone a small children!

4. It will help you to improve your posture and balance…

A weak, slouching posture often leads to saggy breasts and a pot belly.  By following a well designed weight training programme you will strengthen your postural muscles - in particular your middle and lower back – pulling your shoulders back, lifting your chest and flattening your stomach. 

A strong, balanced posture not only makes you look much slimmer, it also strengthens your joints and reduces your risk of injury and back problems as you age.  If you choose functional strength exercises you also improve your balance and core stability, preventing falls.

5. It will reduce your risk of osteoporosis…

Osteoporosis is a disease of bone that leads to an increased risk of fracture.  Women are far more prone to osteoporosis because they have less bone mass than men and take in less calcium.  The menopause also increases the risk of breaks as falling levels of estrogen leads to reduced bone density.

Research has proven that in the same way your muscles adapt with weight training, so do your bones.   By lifting weights regularly women can actually increase their bone density, in particular spinal bone density.  This will dramatically improve your quality of life in later years.

And finally…if you have been converted, why not try kettlebell training? It is the perfect form of weight training for women! You only need one kettlebell to get started and you can even do it at home…

Technorati Tags: Lift, Reasons, Should, weights, women

For example: When I sleep only 5-6 hours the night after the workout day, the next night I get enough sleep (I don’t workout that day, i usually workout every other day). Am I doing it right? In other words, does this have positive effect on gaining muscle-mass or it is insignificant since I slept bad the night before (the night after the workout)? Please help.

P.S. I hope you understand the question.

Technorati Tags: after, bodybuilding, don't, Should, sleep, well, workout

I am 6′ and 200lbs. I am joining a gym and want to know what’s best for exercise and weight lifting for just normal toning up and maybe some belly loss. The gym has treadmills, elipticals, etc and weight area that I know nothing about…Any help in both or either is appreciated! Including how often a week to do it and any rotations. I’ve never worked out before, but am generally not weak.

Technorati Tags: beginner, follow, lifting/exercise, routine, Should, weight

I am 15 and am overweight and I want to lose fat and build muscle. So is it ok to do a fat loss workout alongside a strength/bodybuilding workout? Or maybe any other idea/tips?

Technorati Tags: alongside, Idea, loss, Should, strength/bodybuilding, workout

So i’ve waited 72 hours between my last workout however my muscles are still sore. Is it still safe to workout or should I rest more?

Also , if my muscles are still sore is it ok to do light cardio workouts?
Like right now my pretty much most of my upper body is sore and my hamstrings as well but is it ok to do a 2 mile jog ?

Technorati Tags: Also, between, cardio, light, long, Should, sore, wait, workouts, you're

What exercise routine should I do if I wanted to lose weight and tone like 25 minutes on treadmill and 5 lunges or something. I have a treadmill, stationary bike, and a Pilates DVD. And if I have toast with a little crunchy peanut butter on it for breakfast, a fruit salad for lunch, and a lean pocket salad and milk for dinner. And I would drink water. Would that work?

Technorati Tags: alright, diet, exercise, lose, plan, routine, Should, this, tone, want, weight

Do you feel like the days when you could spend an hour in the gym 4-5 days a week are completely gone?

If you do, I can imagine that you are having a hard time figuring out how to manage getting a workout at least 4 times a week, and workouts that actually lead to results!

Personally, I have taken on an assignment as a soccer coach and a strength and conditioning coach for two teams in my city and that together with my work on the side means full work days.

So the days when I could walk into the gym several times a week and perform a 60-min workout is gone, I don’t have that time anymore!

Do I stop exercising because of that?

Of course not, I find options to other things I can do from the comfort of my own home that takes me 15-20 min per day, and that’s where the amazing effect of circuit training comes in handy.

Let me give you 3 reasons to why circuit training should be on top of you list every single day:

1. It’s backed up by science

Regular weight training where you spend an hour in the gym performing exercises on machines for the typical 3 sets x 8-12 reps is out. Most often the trainer at the
public gym gives you these instructions together with 1-2 min of rest in between each set.

This is not optimal for fat loss.

With circuit training you make sure to keep your body moving for a longer period of time and with decreased amount of rest, you both work your cardiovascular system harder and you burn more calories throughout the rest of the day!

2. No need for fancy equipment

A circuit training workout can be performed with only your own bodyweight. All you need is a bit of imagination and you can have yourself performing a 20-min workout where you literally will be shredding off that ugly belly fat of yours!

The only equipment I use is a set of resistance bands together with some type of chinup bar or gymnastic rings.

3. Time-efficient and easy!

All of the workouts in Burn Fat at Home are created around circuit training that are time based, which means you never have to count reps again. Just get a stop-watch and stay focused on performing the actual exercises, and not bothering counting reps.

And don’t forget, training should be easy and fun, and with circuit training you can mix it up a lot, which means you don’t have to perform the same workout over and over again, because let’s face it, that’s boring!

There you got it, 3 reasons to why circuit training should be on top of your list!

Technorati Tags: Circuit, List, Reasons, Should, training