Weight Lifting and Weight Training

A Comprehensive Guide to Increasing Your Health Through Scientifically Founded Weightlifting

DISCLAIMER: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical ad ice! dia"nosis! or treatment. Al#ays see$ the ad ice of your physician or other %ualified health care pro ider #ith any %uestions you may ha e re"ardin" a medical condition. &e er disre"ard professional medical ad ice or delay in see$in" it because of somethin" you ha e read or heard.

Why Should I Lift Weights? 'hether you call it #ei"htliftin"! pumpin" iron! or bodybuildin" ( liftin" #ei"hts both li"ht and hea y has lon" been a "reat #ay to "et in shape and stay in shape. 'ei"htliftin" or #ei"ht trainin" has many health benefits for both men and #omen. There are #ei"htliftin" and #ei"ht(trainin" routines appropriate for men! #oman! e en children of any a"e! any si)e! and any body type. If you #ant to build muscle mass! increase stamina! impro e cardiac function! e en sta e off the symptoms of osteoporosis ( you can accomplish all of that and so much more by addin" a "ood #ei"ht trainin" routine to your re"ular #or$out. To "et the most health benefit out of liftin" #ei"hts! you need to combine your #ei"ht trainin" #ith other e*ercise. If you are not already doin" some $ind of aerobic or cardio #or$out e eryday! you must do this in addition to #ei"ht liftin". It is not healthy to +ust be"in to lift #ei"hts #ithout a proper #arm up. ,f course before startin" any #or$out routine! chec$ #ith your doctor. -rior to startin" you #ei"ht liftin" #or$out you need to ."et the blood mo in". and your muscles primed for some hea y liftin". /ust before hittin" the #ei"hts do a "ood ten minutes on a bicycle! ta$e a short +o"! or +ump rope. Do a fe# le"s and arm stretches as #ell. The $ey to successful #ei"ht trainin" in ol es #hat are called repetitions. In liftin" it is not so important ho# much you lift! but ho# many times you can lift the #ei"ht. A proper #ei"ht liftin" routine #ill be desi"ned to #or$ out all of the ma+or muscle "roups of the body! #hich include: The Shoulders! &ec$ and 0ac$! 0iceps! Triceps! 1uadriceps Chest! Abs! 2amstrin"s! Cal es! and of course the 3luteus.

The ne*t %uestion on your mind is li$ely to be .should I use free #ei"hts or machines4. and .ho# much #ei"ht should I #or$ out #ith4. 5ou can use free #ei"hts or machines or maybe a little of both. If you are #or$in" out in a "ym! of course they #ill ha e both and #ill li$ely be able to recommend a .circuit. of #ei"ht liftin" e*ercises for you. If you intend to lift #ei"hts in the home! it all depends on your bud"et and physical space to determine of you #ant to buy a .2ome 3ym. type resistance trainer such as 0o#fle* ( or a "ood set of free #ei"hts and barbells ( or both. 'ei"ht machines are "reat for be"inners because they ha e been desi"ned to #or$ a specific muscle or muscle "roup! and #ill insure that you are seated or standin" in the ri"ht position to tar"et that "roup #hen you lift. 6ree #ei"hts are the traditional barbells and dumbbells that ha e been around for centuries! and they #or$ "reat. In fact some #ould ar"ue that once you learn ho# to use them properly you "et a better #or$out than machines because it is only the force of your muscles and your ability to balance the #ei"ht that $eeps the #ei"ht and your muscles mo in" properly. There is no aid from the machine! so you are effecti ely usin" more muscle #ith free #ei"hts. Liftin" #ei"hts impro es your stren"th and stamina. Liftin" #ei"hts builds muscle and confidence! impro es cardio ascular health and can actually help pre ent other sports in+uries. And liftin" #ei"hts can help you lose e*tra pounds and $eep them off ( so #hat are you .#ei"htin". for come on "et pumpin"7

How does Weightlifting Increase Muscle Size? 'e all $no# that liftin" #ei"hts leads to bi""er muscles! harder muscles! and more definition. 0ut +ust ho# does #ei"ht liftin" do that4 'hat is the physiolo"y of #ei"ht liftin"4 0asically #ei"ht liftin" is a method of stren"th trainin". Liftin" #ei"hts uses the force of "ra ity to oppose muscle contraction. , ercomin" that opposition increases stren"th and builds muscle. The concept #as simply and ele"antly summed up by 2ippocrates centuries a"o 8 9That #hich is used de elops! and that #hich is unused #astes a#ay:. 2e #as correct 8 and his contemporaries #hile not sure of the anatomical science behind it! also understood the basic #ei"ht liftin" and stren"th( trainin" concept of pro"ressi e resistance. Its been said that ancient 3ree$ #restlers #hen trainin" for the early ,lympic 3ames carried a ne# born calf on their bac$ e eryday until it #as "ro#n. 'hile that may not "o o er ery #ell at your "ym! the concept is sound. 'ei"ht liftin" builds stren"th and muscle mass throu"h pro"ressi e resistance. The reasons our muscles "ro# and become stron"er #hen #e #or$out #ith #ei"hts is due to the bodies response to in+ury. Muscle "ro#th from #ei"ht liftin" is basically a healin" process. 'hen #e lift #ei"hts! #e do ;#hen done correctly< a small amount of microtrauma to our muscle tissue. The body=s response to the trauma is to rebuild the #ea$ened or torn muscle fibers! and in doin" so build them e en bi""er and stron"er then they #ere prior to the microtrauma so as to pre ent repeat of the in+ury. So that is ho# pro"ressi e resistance #or$s in #ei"ht liftin" and #ei"ht trainin". 'e add more #ei"ht do more reps! and teardo#n more muscle fiber ( the body $eeps respondin" by healin" the muscle e entually pushin" the muscle to its ultimate limit! #hich is "enetically determined.

-rofessional po#er lifters! other athletes! and e*perienced #ei"htlifters #ill use this concept #hen trainin" or #or$in" #ith #ei"hts by addin" #ei"ht to the point they cannot lift 8 and then bac$in" off +ust a bit and then push the ma*imum #ei"ht possible. This is called pro"ressi e o erload and it forces the muscles to "ro# stron"er and lar"er to lift the hea ier #ei"ht. 2o#e er #or$in" out by liftin" #ei"hts at the ultimate limit of your stren"th is not recommended for no ice #ei"ht lifters. -rofessionals say be"inners can achie e the same results a lot safer! by pro"ressi ely addin" repetitions to the #or$out! and not liftin" hea ier #ei"hts. This #ill still fati"ue muscles! #ear do#n fibers! and result in the pro"ressi e microtrauma re%uired to build muscle! stren"th and stamina. So #hat does all this mean4 In order for #ei"ht liftin" to result in buildin" muscle and increasin" stren"th! you must allo# the body some do#n time to 9heal:. 0ecause it is this 9healin": that is really the process of buildin" rene#ed and stren"thened muscle tissue. 'hat that means is that you should not lift e eryday 8 especially in the be"innin" of your #ei"ht liftin" re"imen. Muscle "ro#th can ta$e any#here from > to ? days. So be"inners "enerally #ill #or$out out e ery other day. The more e*perienced you are the lon"er the reco ery period actually can be. -rofessional or ery e*perienced #ei"ht lifters re%uire more stren"th to push the limit! and cause more dama"e #hen they do! and therefore re%uire lon"er time to build and repair muscles to "reater stren"th. The pros #ill use a #ei"ht liftin" routine that #or$s any "i en specific muscle "roup only e ery ? days.

Basic Weightlifting Equipment 'hen it comes to e*ercise e%uipment! #ith the possible e*ception of the +ump rope you really cant "et much more basic then the "ear you need for #ei"ht liftin". The first body builders probably +ust used ery bi" roc$s7 0ut seriously! one of the nice thin" about #ei"ht liftin" is not only is it a "reat #ay to "et in shape! and build stren"th and self confidence 8 it does not really re%uire any real fancy or e*pensi e e%uipment. &o# you can +oin a "ym and ha e access to all the #ei"ht liftin" "ear you can ima"ine! both free #ei"hts and machines. 0ut you can also accomplish many of the benefits of #ei"ht liftin" #ith a basic set of barbells! dumbbells! and a "ood home #or$ out re"imen. Dumbbells usually are the familiar one(piece bone(shaped hand #ei"hts. 0arbells are usually used for the more ad anced #or$outs and lon"er muscle "roups. This is the lon" bar #ith ad+ustable #ei"ht by addin" or subtractin" #ei"hted plates. Althou"h you can purchase a dumbbell(si)ed bar! and effecti ely use plates to ma$e a dumbbell! "enerally spea$in" Dumbbells are fi*ed #ei"hts. 6or basic #ei"ht liftin" most pros recommend a @(@Alb 2e* Dumbbell set. The he* refers to the shape of the #ei"hts 8 they are he*a"onal rather then round! so they #ill not roll #hen you put them do#n. 5ou #alls and your toes #ill than$ you. @8 @Alb2e* sets can be purchased for under @AA.AA complete #ith rac$s. As far as a 0arbell set "oes it depends on ho# much #ei"ht you #ant to ha e a ailable to you in terms of the plates. And the nice thin" about barbells is of course you can al#ays purchase additional #ei"ht plates as you lift and increase you abilities. 0ut a decent starter set of 0arbells and plates is definitely under >AA.AA. 3ara"e sales are a "reat place to find barbells and plates 8 unfortunately people do not al#ays stic$ #ith their

commitment to lift #ei"hts. A curlin" bar is also a "ood idea. 0asically a cur ed barbell ;you can use the same plates as on your strai"ht bar< that ma$es the action of doin" curls easier. 5ou also may #ant to pic$ up a #ei"ht bench. This too can often be found used. A #ei"ht bench is essential for doin" many #ei"ht liftin" e*ercises for the bac$ and chest 8 and it also can be used for ab crunches! and triceps dips #ith your dumbbells. ,ther accessories you may #ant to consider are a "ood pair of #ei"ht liftin" "lo es to protect your hands #hile liftin". Bnless you ha e a bac$ problem you already are a#are of #ei"ht belts for additional support are usually not necessary for basic #ei"ht liftin" #or$outs. In fact some trainers so they do more harm then "ood because they allo# a lifter to lift more then they really are physically capable of! and cause certain muscles in the forearms and lo#er bac$ to recei e less of a #or$ out and less of a benefit from your #ei"ht lift routine. Don=t for"et that the basic physics of #ei"ht liftin" is to apply force a"ainst muscle contraction to o ercome the force of "ra ity 8 that same feat can be accomplished by liftin" your body #ei"ht 8 and if you are really on a ti"ht bud"et or pressed for space a simple chin(up bar can be installed in any door#ay to "et in some liftin" and stren"th trainin".

Weightlifting and Weight Loss Can I lose #ei"ht by liftin" #ei"hts4 It is a "ood %uestion. And the ans#er is if that is the intention of your #ei"ht liftin" re"imen ( yes. &o# of course in the classic story of the 9CD pound #ea$lin": #ho "ot sand $ic$ed in his face on the beach and then #ent on to become Charles Atlas 8 #ei"ht liftin" lead to increased muscle mass and #ei"ht gain ( and of course e en today many people lift #ei"hts to 9bul$ up:. 0ut a properly desi"ned #ei"ht liftin" #or$out can be used to burn fat! increase metabolism and lose #ei"ht. Doctors and fitness e*perts a"ree the $ey to effecti e #ei"ht loss is to raise #hat is called Restin" Metabolism. Restin" Metabolism Rate ;RMR< is the rate at #hich your body consumes fuel #hen at rest. That fuel is better $no#n as calories. Do you $no# #here the bul$ of calories are burned or used in the body 8 in lean muscle mass. Muscle is acti e tissue! muscles e en at rest burn calories 8 fat does not. The more lean muscle mass you ha e the more calories you burn. 'hat is the best #ay to build lean muscle mass 8 liftin" #ei"hts of course7 This is #hy diet alone ne er leads to permanent #ei"ht lossE diet #ithout e*ercise does nothin" to increase RMR. And e en the e*ercises usually associated #ith slimin" do#n! li$e aerobics and other cardio #or$outs! also do little to raise RMR 8 that is #hy fitness "urus all su""est addin" #ei"ht liftin" to any e*ercise pro"ram desi"ned for effecti e and permanent #ei"ht loss. This is true for men as #ell as #omen. Many #omen fear #ei"ht liftin" because they are afraid they #ill "et 9too bul$y: or 9too manly:. This is simply not so! Mother &ature has seen to that. Most #omen +ust do not ha e enou"h testosterone ;#hich speeds and enhances muscle "ro#th! actually ma$in" it easier for men to raise their RMR! sorry "als< 8 to de elop a 9manly physi%ue:. Remember #e are not tal$in" about a hea y > hour a day pumpin" iron session. As

part of a re"imen to raise RMR! moderate #ei"ht liftin" > 8 F times a #ee$ is all it should ta$e. Start out #ith a #ei"ht that is comfortable for you and that you can lift in any "i en e*ercise D(G> times or repetitions. If the muscles do not become noticeably fati"ued by the G>th time! the #ei"ht is too li"ht! "radually increase until the first si"ns of fati"ue come in at around that G>th rep. To build the most lean mass! "radually increase the #ei"ht by about GAH each time you can do the G> reps. Remember #ei"ht liftin" is desi"ned to raise RMR and build lean muscle mass as and ad+unct to cardio! not as a replacement. They #or$ arm and arm! cardio to burn fat 8 #ei"ht liftin" to build muscle mass and increase RMR. The bottomline is dietin" slo#s metabolism 8 #ei"ht liftin" increases it. Dietin" plus #ei"ht liftin" leads to a slimmer healthier you.

Weightlifting echniques ! he "roper Squat To achie e the proper benefit for any "i en #ei"ht lift e*ercise you must $no# the proper techni%ues and do it ri"ht. Incorrect liftin" techni%ue can #or$ the #ron" muscle "roups! or #orse result in strain or other in+uries. The idea of 9no pain 8 no "ain: refers to the burn or the tin"le you "et #hen you ha e #or$ed a muscle to the point that #ill result in its comin" bac$ stron"er. 'ei"ht liftin" is not supposed to hurt! and if it does you are either usin" inappropriate amount of #ei"ht or improper techni%ue. ,ne of the most common #ei"ht liftin" repetition e*ercises is the S%uat. The S%uat! #hich can be done #ith 6ree 'ei"hts or Machines! is one of the best #ei"ht liftin" e*ercises there is to build lo#er body and le" stren"th. The s%uat is a #ei"ht liftin" e*ercise primarily tar"etin" the %uadriceps ;thi"h muscles< and the "lutes. ;Rear end<. 0ut #hen done correctly it also #or$s out the hamstrin"s! the cal es! and the lo#er bac$. 'ei"ht lifters ha e called the S%uat 9The Iin" of All E*ercises: because it #or$s so many muscles at one time and so %uic$ly builds muscle mass. Ironman Tri(Athlete! Ray 6aute* says that if you only had G@ minutes a day to do one e*ercise ma$e it s%uats. The s%uat is done by bendin" at the $nees and hips and lo#erin" the torso bet#een the le"s! and then returnin" to a standin" position. The torso should remain as upri"ht as possible durin" the bend. In doin" s%uats! $eep your bac$ strai"ht. 5our feet should be about shoulder len"th apart. Ieep your toes pointed for#ard. Try it a fe# times #ith no #ei"ht. If it feels difficult you are probably doin" it ri"ht. It is absolutely critical to $eep the bac$ strai"ht durin" s%uats or serious in+ury to the lo#er bac$ can occur. If you already ha e a #ea$ened lo#er bac$ do to in+ury a

#ei"ht belt could be #orn durin" s%uats to help support the lo#er bac$. 6eet should remain flat on the floor. To maintain proper balance durin" the up#ard motion of the s%uat! force should be e*erted from the heel of the foot and not the toes. If s%uattin" #ith a particularly hea y #ei"ht you should use a s%uat ca"e! or ha e a spotter to help you return the barbell to a safe restin" position after the s%uats. The most common s%uat is the bac$ s%uat 8 #ere the barbell is held behind the head! across the upper bac$. 0ut there are do)ens of ariants. Such as the 2ac$ S%uat #here the #ei"ht is held behind the le"s. The , erhead S%uat! #hich is my particular fa orite 8 s%uattin" #hile holdin" the barbell at full e*tension o er your head. There are se eral S%uats #here you hold the barbell in front of you li$e the aptly named 6ront S%uat! #here it is "ripped #ith your arms folded across your chest! or the Jercher S%uat! #here it is held in the croo$ of the arms. S%uattin" is a "reat #ei"ht liftin" e*ercise but by its ery nature a ery ri"orous one. It is recommended that a s%uat be learned from an e*perienced #ei"ht lifter or professional trainer to a oid potential serious in+ury.

Weightlifting echniques ! he "roper #eadlift In #ei"ht liftin" it is important to $no# the proper techni%ues to achie e the desired benefit of a "i en #ei"ht lift e*ercise. Liftin" incorrectly not only can #or$ the #ron" muscles but also may cause muscle strain or other in+uries. Despite the popular moti ational e*pression 9no pain 8 no "ain:. 'ei"ht liftin" #hen done correctly should not hurt! if you are e*periencin" physical pain durin" or after a #ei"ht liftin" #or$out! chances are you are usin" the #ron" amount of #ei"ht or incorrect techni%ue. The Deadlift is a popular #ei"ht liftin" e*ercise in competition and for professional and personal trainin". It is the classic #ei"htliftin" techni%ue #here one "rasps a barbell that is on the floor from a s%uattin" position and stands up brin"in" the barbell to +ust past the $nees. It is the ultimate 9test of stren"th: and is the $ey mo ement in competiti e po#erliftin". 'hile you start from a 9s%uatted: position A Deadlift is unli$e a S%uat or most other #ei"ht lift techni%ues for that matter! because as its name implies you are liftin" a 9dead #ei"ht:. In other #ords a #ei"ht that is not already in motion or other #ise already off the "round. It is for this reason that it really puts the muscles to the test! and can also be %uite ris$y if done #ron". The Deadlift #or$s +ust about e ery muscle "roup of the lo#er body includin" the abs! the lo#er bac$ and the bac$. ,ther muscle "roups in ol ed include the hips! thi"hs! hamstrin"s! cal es and "lutes. To some de"ree the Deadlift also #or$s the trape)iums ;upper bac$ and holders< and the forearms. To Deadlift! "rab the bar #ith a comfortable "ripE le"s should be shoulder len"th apart. Lo#er body into a s%uattin" position #ith hips parallel to the floor! bac$ strai"ht! eyes loo$in" for#ard. Ti"hten your stomach muscles! and raise yourself and

the bar 9pushin": #ith your le" muscles and e*tendin" your hips! you are not liftin" the #ei"ht #ith your arms or your bac$. The bar should come to a position abo e your $nees and in front of the hips. Do not round you shoulders. Return the bar slo#ly to the "round and repeat. The bi""est mista$e people ma$e in a Deadlift that can cause serious in+ury is tryin" to lift #ith the arms! bac$! or other muscles of the upper body. 'hile some of these "roups #ill be #or$ed in a Deadlift! the Deadlift is not an upper body #ei"htliftin" e*ercise. To a oid this it is helpful for the lifter to en ision tryin" to push your le"s and hips throu"h the floor rather then pullin" up on the bar #ith your arms and bac$. The serious ris$ to improper liftin" in a dead lift is bac$ in+ury. It is imperati e to $eep the bac$ strai"ht durin" a dead lift. If you do not this can put stress on the dis$s and lead to all manner of bac$ problems. A liftin" belt could stabili)e the lo#er bac$ and is a "ood idea if you already ha e a bac$ condition! ho#e er some pros say that liftin" belts pre ent you from stren"thenin" the ery areas that are in need of help in people #ith bac$ pain. There are a fe# ariations in #ei"ht liftin" of the Deadlift! such as the Romanian Deadlift! #hich is not really a Deadlift at all since in this ariation after initial lift! you do not return the bar to the floor. It is desi"ned to #or$ more of the thi"hs and hamstrin"s. The #orld record for the Deadlift is held by #ei"ht lifter Andre# 0olton of 3reat 0ritain #ho pulled GAAF pounds! the first e er Deadlift o er GAAA pounds.

Weightlifting and $eneral %itness 'ei"htliftin" is probably the sin"le most effecti e e*ercise you can do to impro e health and "eneral fitness. 'ei"htliftin" raises your metabolism. 'ei"htliftin" builds stren"th and self(confidence. 'ei"htliftin" can impro e your "ame no matter #hat sport you are acti e in. 'ei"htliftin" impro es cardio function and heart health. 'ei"htliftin" can e en stren"then bones and lessen or pre ent the symptoms associated #ith osteoporosis. 0i" or small! short or tall! anyone can benefit and benefit "reatly from #ei"htliftin". As #e a"e our metabolism slo#s do#n and #e lose lean muscle mass and bone density. Loss of lean muscle mass leads to e en slo#er metabolism! and this becomes a icious cycle leadin" to on o er#ei"ht and sedentary lifestyle #hich brin"s #ith it a #hole host of other health problems. &o# I am not sayin" that liftin" #ei"hts and #ei"ht trainin" can re erse the a"ein" process! but it can brea$ this cycle! and ma$e you feel fit and $eep you fit at any a"e. /ust as$ /ac$ LaLanne! still "oin" 9stron": at C>. ,ne of the hardest parts of any e*ercise pro"ram is moti ation to $eep "oin". It is easier to stay moti ated #ith #ei"htliftin" and #ei"ht trainin" then most other e*ercise. 0ecause you can see and feel the result in +ust a short time. 'ei"ht lift for only a fe# #ee$s and you #ill start to see an immediate increase in your stren"th and stamina by >A to ?AH. And this #ill not only be in the "ym! suddenly all those "rocery ba"s you carry home from the store or your $ids are "oin" to feel much li"hter. Increased stren"th and po#er #ill impro e any sport you are into. Stron"er le" muscles #ill allo# you to run faster. Stron"er upper body and can hit a ball harder or thro# further. 'ei"htliftin" and stren"th trainin" impro e stamina o erall!

and stron"er muscles and bones can ta$e more of a poundin" so liftin" #ei"hts can help pre ent other sports related in+uries. ,f course #ei"ht trainin" #ill help you loo$ better. And many people start liftin" only to impro e their physi%ue and physical apperance. They do not e en reali)e all of the other benefits one "ets from sculptin" a toned and defined body by #ei"htliftin". 'hile some fitness e*perts ar"ue that Aerobic e*ercise is better to impro e cardio ascular health then #ei"ht trainin"! studies ha e pro en that cardiac output increases durin" #ei"htliftin". And of course it is a physiolo"ical fact that the heart and lun"s support all muscle function! so #hen muscles are ta*ed durin" #ei"htliftin" their support system is also "ettin" a #or$out. That is #hy today most fitness e*perts su""est that you en"a"e in an e*ercise pro"ram that includes at least some #ei"ht liftin" combined #ith cardio! e en a fe# days a #ee$! for total o erall "ood health and fitness.

Weightlifting and Body Mass Inde& ,ne of the #ays that medical professionals determine if you are o er#ei"ht is by a ratin" called body mass inde*. 0MI is an appro*imate measure of body fat based on #ei"ht and hei"ht proportion. 0MI #as desi"ned to "et an appro*imation or snapshot of body fat 8 it can o er estimate 0ody fat in those #ith a lot of lean muscle mass! li$e #ei"htlifters. 0MI is calculated by ta$in" your #ei"ht in pounds! multiplyin" by KAF and di idin" that number by your hei"ht in inches s%uared. Compare the results as follo#s: BMI Weight Status 0elo# GD.@ Bnder#ei"ht GD.@ (>?.C &ormal >@ ( >C.C , er#ei"ht FA L Abo e,bese &o# #hile it is true that professional #ei"htlifters and especially professional bodybuilders #hose re"imen and diet is specifically pro"rammed to increase lean muscle for 9sho#: and eliminate as much body fat as possible 8 can ha e an inaccurate readin" on their 0MI. A competiti e body builder for e*ample has on a era"e only ?H body fat7 0ut for most of us! if you ha e not already pic$ed up the sport of #ei"ht liftin" 8 and you hit in the >@ or o er ran"e on that chart! the truth is there is no better #ay to lo#er that 0MI and "et in shape the #ei"htliftin". 'ei"htliftin" eliminates most of the problems of yo( yo dietin" by buildin" lean muscle mass and increasin" metabolism. Especially for a"ein" baby boomers #ho see those 0MI number creepin" up and #ant to do somethin" about it 8 #ei"ht liftin" is the #ay to "o.

6or #ei"ht control it is best to combine #ei"htliftin" #ith cardio ascular #or$outs! and of course healthy eatin". 6oods rich in fiber and #hole "rains and lo# in fat are the $eys to effecti e #ei"ht loss #hen combined #ith #ei"ht trainin" and e*ercise. And don=t for"et to also drin$ a lot of #ater. It is important if yo really #ant to lo#er your 0MI and "et in better shape that you combine your #ei"ht liftin" #ith cardio #or$ outs. In the first place you should ne er lift #ei"ht #ithout doin" some $ind of cardio #arm up first 8 +ust to "et the heat and lun"s pumpin". Also if you are really #ei"htliftin" to sculpt a defined and toned body 8 you need the cardio to burn calories and fat. In de elopin" a #ei"htliftin" routine desi"ned t ma*imi)e health! stren"th! build muscle and reduce your 0MI 8 it is important not to o ertrain. That means rotate you muscle "roups. And you also need to be a#are of primary and secondary muscle "roups. 'hat that means is that there are #ei"htliftin" e*ercises that are desi"ned to #or$ a primary muscle "roup! but since almost all muscles are interconnected they also #ill train a secondary muscle "roup. This is the ery reason #hy #ei"htliftin" "i es you so much 9ban" for the buc$: and a total body #or$ out. 6or e*ample +ust about e ery lift to build chest and shoulders also #or$s the triceps. So if you do triceps on one day! follo#ed by chest the ne*t! and the shoulders the follo#in" you #ill o er#or$ and o ertrain the triceps. A "ood rotation is or split #ould be: Monday ( ChestMTriceps! Tuesday 8 0rea$! 'ednesday 8 0ac$M0iceps! Thursday 8 0rea$! 6riday 8 Le"sMShoulders! Saturday L Sunday 0rea$.

Weightlifting and Strength raining

In many articles and in common usa"e you #ill hear or see #ei"htliftin" and stren"th trainin" used as if they are the same thin". They technically are not. 'ei"htliftin" is a type of stren"th trainin"! but it is not the only one. The #hole idea of stren"th trainin" is to build muscle mass. Muscle mass is built by forcin" muscles to #or$ harder a"ainst an opposin" force. In #ei"htliftin" that force is "ra ity. 5ou use your muscles to lift either a free #ei"ht or a #ei"hts on a machine to o ercome "ra ity. 0ut there are other types of stren"th trainin" too 8 such as resistance stren"th trainin"! in #hich you use the muscle to o ercome resistance li$e that of a resistance band! or resistance machine that uses a series of pulleys. ,r Isometric stren"th trainin" that pits one muscle a"ainst another. Still most fitness professionals a"ree one of the best methods of buildin" muscle is to stren"th train throu"h #ei"htliftin". And for the purposes of most discussions about ho# #e build muscle and the many benefits thereof! stren"th trainin" and #ei"ht liftin" can be considered interchan"eable. In fact prior to modern times #here much more has been learned about physiolo"y and e*ercise! and other methods of stren"th trainin" e*ercises ha e been de eloped! stren"th trainin" and #ei"ht trainin" #ere pretty much interchan"eable terminolo"ies. Re"ardless of #hat you call it stren"th trainin" andMor #ei"htliftin" pro ides si"nificant health benefits. Stren"th trainin" builds muscle! stren"thens bones and li"aments! and adds to o erall fitness and #ell(bein". The $ey to usin" #ei"htliftin" to increase stren"th is to use the concept of pro"ressi e resistance. 5ou need to continue to ta* the muscles by increasin" the force they need to #or$ a"ainst o ertime to continue to build up and "ain stren"th. In #ei"htliftin" this is accomplished by either addin" more #ei"ht or increasin" repetitions. 'ei"htliftin" is also a "reat #ay to stren"th train because #ei"ht liftin" e*ercises! either #ith free #ei"hts or machines ha e been desi"ned to #or$ tar"eted and specific muscle

"roups. So if you #ant to add stren"th to your le"s because you are a soccer player! you can tar"et le"(liftin" e*ercises! and still recei e many secondary benefits of #ei"htliftin" and "eneral stren"th trainin". 'ei"htliftin" is not ho#e er the same thin" as 0odybuildin". -opulari)ed by the Mo ie 9-umpin" Iron: and rise in fame of Arnold Sch#ar)ene""er! bodybuildin" uses similar techni%ues to #ei"ht liftin" and carries many of the same benefits! but it is sport #ith different "oals. Most bodybuilders train for open competition! so their "oal is to ma*imi)e muscularity and minimi)e body fat. Competiti e body builders ha e from >( ?H total body fat. A #ei"ht lifter or #ei"ht trainer on the other hand! is primarily concerned #ith increasin" stren"th and stamina! and is not too concerned #ith reducin" body fat to belo# normal le els! and #ill #ind up loo$in" and feelin" "ood by doin" that.

Weightlifting for '(erall Health

'hether your D or DA! #ei"htliftin" can be used to impro e your o erall health. 'hile at one time it #as thou"ht that children should a oid liftin" #ei"ht as e*ercise because it can cause dama"e to their maturin" bones! and that seniors are +ust too #ea$ and frail to #ei"ht lift. 0oth of these ideas ha e pro en unfounded. 'ei"htliftin" #hen done correctly can help anyone "et and $eep fit. There has been ery little e idence of bone "ro#th plate dama"e in children #ho #ei"ht train properly! and seniors #ell into their DA=s and CA=s ha e sho#n to actually reduce some of the bone loss that comes #ith a"in" by #or$in" out #ith #ei"hts. 'ei"ht liftin" has a multitude of benefits that do not start and end #ith the ob ious of increased stren"th and more lean muscle mass. 'e $no# that increased muscle mass increases your metabolism. Increased metabolism helps you lose #ei"ht and $eep it off. 'ei"ht liftin" is also a "reat natural anti(depressant. It reli es stress li$e any stron" #or$ out by raisin" the le el of endorphins li$e dopamine and serotonin! #hich are $no#n to fi"ht feelin"s of depression and an*iety. 0asic #ei"ht liftin" techni%ues and #or$outs are usually #hat are called isotonic e*ercises! because the muscles are used to apply force to push or pull a #ei"hted ob+ect. That ob+ect could be anythin"! but most commonly #e are tal$in" about barbells or dumbbells! or #ei"ht machines. 'ei"ht liftin" e*ercises to "ain stren"th and impro e health can be isolation e*ercises or compound e*ercises. An isolation e*ercise is one that is desi"ned to #or$out or build a specific muscle or muscle "roup! li$e a le" lift. Compound e*ercises are those #ei"h lifts that are desi"ned to #or$ se eral muscle "roups. Inclined le" presses! #here you use both le"s to press out to mo e a #ei"ht #hile reclinin" on a #ei"ht bench is a compound e*ercise because it in ol es the %uads! the hips! hamstrin"s! "lutes and e en can stren"then the $nee +oints. That is one of the "reatest health benefits of #ei"ht liftin" 8 many

sin"le e*ercises can be used to #or$ "roups of muscles! and produce a "reat total body #or$out. Compound e*ercises are the best to de elop increased stren"th for o erall health and daily acti ities. The muscles #or$ed out in most compound #ei"ht liftin" e*ercises most closely resemble the pushin"! pullin"! bendin" and liftin" #e do in our e eryday acti ities! and #ill ma$e these tas$s much easier after +ust a fe# #ee$s of #ei"htliftin". Most of the common #ei"ht liftin" e*ercises you are familiar #ith li$e the S%uat! Deadlift! and 0ench -ress are compound e*ercises. Another e*ample of an Isolation E*ercise #ould be the Curl for 0iceps. Isolation e*ercises can be helpful if you #ant to tar"et a specific muscle "roup and impro e performance for a "i en sport li$e your "olf or tennis s#in"! or impro in" your forearms to help carry around your four year old! as my #ife recently disco ered7

Weightlifting for Heart Health

Con entional #isdom has been that the best e*ercise to impro e heart health and maintain a healthy cardio ascular sytem and thereby reducin" the ris$ of stro$e and heart attac$ #ere aerobic or so called cardio #or$outs. 'ei"ht liftin" has traditionally been considered an anaerobic e*ercise! and as such #as not thou"ht to be the best choice for heart health. 2o#e er that is no lon"er the thin$in". Many medical professionals and personal trainers reco"ni)e the benefits #ei"htliftin" has on the heart and lun"s! especially #hen combined #ith more traditional cardio #or$outs. 'hile up until recently cardiolo"ists actually discoura"ed their patients from #ei"ht trainin" and #ei"htliftin"! that ie# is chan"in". The American 2eart Association published recent e idence that sho#s the benefits to the heart of #or$in" out #ith #ei"hts. The re ersal of opinion is not only because physiolo"ists no# reco"ni)e that there is indeed an aerobic component to #ei"htliftin" e*ercises! but because of the o erall impro ement in condition and body chan"es that #ei"htliftin" and buildin" muscle create. It has been found that increasin" muscle mass and stren"th actually lo#ers Restin" Metabolism! and restin" blood pressure. 'hile the benefits of buildin" muscle to the body=s most important muscle! the heart 8 are becomin" readily apparent for any healthy person 8 for the heart patient #ei"htliftin" and resistance trainin" can be ery important to pre entin" future heart attac$s or other cardiac episodes. It is all about bein" in better condition and bein" stron"er. It=s not brain sur"ery but it is basic heart science. If you ha e a #ea$ heart e en simple tas$s li$e #al$in" up stairs liftin" "roceries! e en #al$in" can put a strain on it. If you are stron"er from buildin" lean muscle mass these tas$s become that much simpler! your heart doesn=t ha e to #or$ so hard. Studies ha e also sho#n that #hen people liftin" #ei"ht #ere monitored for cardiac output the heart pumped

stron"er and faster. Li$e any muscle this builds stron"er #alls in the entricle! the pumpin" part of the heart. Stron" entricles mean the heart can pump more efficiently! and effecti ely lo#ers restin" heart rate! #hich can lo#er blood pressure! one of the main contributin" factors to heart attac$ and stro$e. And of course "ainin" a healthy heart is not the only benefit of #ei"htliftin". Most people #ho ha e heart problems are also o er#ei"ht or stru""lin" #ith some of the other problems of obesity li$e diabetes. 'ei"htliftin" is a "reat #ay to lose #ei"ht and $eep it off by raisin" your metabolism and ma$in" your body burn calories more efficiently. 'hile minute for minute anaerobic e*ercises li$e #ei"htliftin" #ill not burn as much as an aerobic e*ercise li$e bi$in" or +o""in"! in other #ordsG@ minute on a stationary bi$e initially burn far more calories then G@ minutes of #ei"htliftin". 2o#e er its been found that up to t#o hours after a G@ minute #ei"htliftin" #or$out! the body continues to burn calories as the muscles remain in an a"itated state. The American 2eart Association no# recommends a FA minute aerobic #or$out N times a #ee$! and addin" a #ei"htliftin" session of at least G@ minutes F times a #ee$.

Weight Lifting for )oint Health

'ith our a"ein" baby boomer population! +oint pain and +oint problems such as arthritis are rapidly becomin" ma+or health concerns. Inee! hip and other 9load bearin": +oint sur"eries are becomin" increasin"ly more common. 0ut did you $no# that a re"imen of e*ercise that includes #ei"htliftin" and nutritional supplements li$e 3lucosamine has actually helped some people a oid sur"ery4 6irst up #e must dispel the myth that #or$in"out #ith #ei"hts can cause +oint pain. &o# I am not sayin" that no one has e er left a "ym #ith a sore $nee! or shoulder! or elbo#! %uite the contrary people often do. 0ut if that is caused by your #ei"htliftin" routine you are probably doin" somethin" #ron". Chances are you are not #armin" up properly prior to #ei"htliftin"! liftin" #ith poor techni%ue! or too much #ei"ht! or are not allo#in" enou"h time for your +oints to recuperate after sets. 2ere #e are discussin" the +oint pain that can and does occur from e eryday 9#ear and tear:! ,steoarthritis or other conditions. -roper #ei"ht trainin" has been found to actually impro e +oint health! return functionality and decrease this pain. A recent study released in the ,ctober >AAN issue of Arthritis Care and Research follo#ed t#o "roups of patients #ith $nee arthritis. ,ne "roup #as "i en a re"ular series of Ran"e of Motion E*ercises the other a re"ular routine of Stren"th Trainin" E*ercises! that included #ei"htliftin" routines to stren"then the %uadriceps and other le" muscles. All patients in the #ei"htliftin" "roup reported less pain then in the R,M "roup! and more importantly O(rays of those in the Stren"th Trainin" 3roup erified that the pro"ression of their arthritis had slo#ed. Re"ular e*ercise of the +oints replenishes +oint lubricants and builds cartila"e. 'ei"htliftin" increases the muscles around +oints. Stron"er muscles from #ei"htliftin" e*ercises offer more support to the +oints. 6rom the process of

#ei"htliftin" you become physically stron"er. This means you can participate in more acti ities! #hich ma$e your +oints healthier. 'e already $no# ho# #ei"ht trainin" builds muscle and ho# that can impro e your o erall health and help you lose #ei"ht. All orthopedic specialists a"ree a sure #ay to reduce +oint pain and impro e +oint health is to lose #ei"ht! and ease some of the burden on those #ei"ht( bearin" +oints li$e the hip or $nees. Simple common #ei"ht trainin" e*ercises ha e been found to be the best to reduce +oint pain of the hips and lo#er e*tremities! such as S%uats and Le" E*tensions. If you are not already #ei"htliftin" +ust as a matter of course to impro e health! and are e*periencin" $nee or hip pain! no# is a "reat time to start. Many Americans ha e totally eliminated their need for ant(inflammatory dru"s and other medications to mana"e their +oint pain throu"h #ei"htliftin" and stren"th trainin". And once you ha e eliminated your +oint pain and start to reali)e all the other benefits from #or$in" out #ith #ei"hts! you can be #ell on your #ay on the road to better health and better fitness all around.

Weight Lifting and Bac* In+uries

'ei"htliftin" is a "reat #ay to "et in shape and stay in shape. 2o#e er li$e many physical acti ities it is not #ithout its set of ris$s. -robably the most common in+ury from #ei"htliftin" is bac$ in+ury. 0ut #hile bac$ in+uries are a potential ris$ from #ei"htliftin"! if they do occur most often they are from poor techni%ue or other errors made by the lifter that can be easily a oided. There are se eral possible bac$ in+uries that can occur durin" #ei"htliftin"! the most common are stress fractures that occur #hen fle*in" the muscles! tendons and li"aments of the bac$ a"ainst resistance such as one does durin" #ei"htliftin". These types of in+uries are most commonly caused by improper techni%ue durin" s%uats! deadlifts and clean and +er$s. ,lder people #ho may already be sufferin" from de"enerati e disc disease! or people #ho my already be recuperatin" from a bac$ in+ury are particularly susceptible to #ei"htliftin" related bac$ in+uries. There are se eral #ays to a oid bac$ in+uries #hile #ei"htliftin": Ino# your limitations! do not lift beyond your #ei"ht ma* based on your body condition 6or many e*ercises it is easier and for those #ith an in+ured or #ea$ened bac$ especially! safer to #or$ out usin" #ei"ht machines o er free #ei"hts If you do choose to use free #ei"hts! ma$e sure you #or$ #ith a spotter 'hile the use of #ei"ht belts for most lifters "enerally is a"reed to ha e little alue! for those #ith an in+ured bac$ they can be useful in pre entin" further in+ury. Chec$ #ith your doctor or personal trainer if they thin$ you should use a bac$ belt.

 Do not attempt to do the #ei"htliftin" e*ercises that most often result in bac$ in+ury i.e.: s%uats! deadlifts! clean and +er$s! #ithout proper trainin" and or super ision. 'e= e spo$en a lot about pre entin" bac$ in+uries #hile #ei"htliftin"! #hat about returnin" to liftin" after a bac$ in+ury! one that may or may not ha e e en been caused by liftin"4 6irst off you can and #ill return! but do not e*pect to return e*actly #here you left off. 5ou may be able to ease bac$ into you e*act routineE you may ha e to modify your routine to suit you current condition. ,nly your trainer or spine care professional #ill be able to accurately ad ise you. Most fitness pros a"ree ho#e er that after an in+ury reestablishin" that 9mind muscle lin$: that "ets the body bac$ into muscle buildin" mode is critically important! and the hardest aspect to the road bac$. It is best to start slo# and ease your body bac$ into bodybuildin" "ear #hen comin" bac$ from an in+ury! +ust as you #ould do from ta$in" any si"nificant brea$ in your re"ular #ei"htliftin" routine.

Weight Lifting for ,ids There #as a time #hen it #as debatable #hether $ids should #ei"htlift and stren"th train. The contro ersy stemmed from the fact that the epiphyseal plates or so(called "ro#th plates! that allo# a child to "ro#! are not closed completely in children and youths. The open distance in these plates is #hat allo#s for "ro#th and the thin$in" #as that #ei"htliftin"! and certain other forms of physical acti ity can close these structures prematurely! and impact a child=s "ro#th and de elopment. Recent studies ha e sho#n that there is no clinical e idence of #ei"htliftin" in children causin" "ro#th plate in+uries. And in fact most personal trainers and family physicians a"ree that #ei"htliftin" and stren"th trainin" is beneficial to children. ,besity! especially obesity in children is rampant in this country. 'ei"htliftin" fats fi"ht. 'e $no# that. 0uildin" lean muscle mass is the best #ay for children or anybody to "et rid of fat. 'ei"ht trainin" and #ei"htliftin" pro ides a routine and discipline that many children cra e and need. 'ei"htliftin" in children builds not only muscle but also self(esteem. It teaches children at an early a"e respect for their bodies and sets in motion "ood nutrition and "ood health habits for a lifetime. Spea$in" from personal e*perince! this former pro erbial 9CD pound #ea$lin": #ho #as the tar"et of many a school yard bullies ne er had his lunch money stolen a"ain after I be"an #ei"htliftin" and stren"th trainin" in the @th "rade! at the ad ice of my "randfather! a former 3olden 3lo e 0o*er. The American Society of -ediatrics recently issued "uidelines for stren"th trainin" and #ei"htliftin" in adolescents. The report concluded that #ei"htliftin" indeed presents no harm to adolescents ;other then the same "eneral ris$s of in+ury to any

#ei"htlifter< and in fact it does lead to increased stren"th and muscle "ro#th in adolescents and pre(adolescents. The "uidelines #ent on to say that teens and preteens should not lift to their ma*imum to a oid potential in+ury to "ro#th plates! and that they should lift a #ei"ht that they could comfortably do G> 8G@ repetitions #ith on a "i en #ei"htliftin" e*ercise. &o# no one is su""estin" that your child especially a youn" one start trainin" li$e a po#er lifter. 2o#e er! studies ha e sho#n that children as youn" as D doin" a little stren"th trainin" about GAA minutes a #ee$! not at the ma*imum #ei"ht! but at that GA(G> rep ran"e! sa# a drastic increase in stren"th. It #as reported that children in the study! #hich monitored D(G> year olds! also sho#ed impro ements in eatin" habits. And interestin"ly enou"h parents in the study also reported a noticeable impro ement in the beha ior and attitude of their children

Weight Lifting for Woman 6or many years it #as belie ed that #ei"htliftin" #as only an acti ity to be done by men. And e en then only by a special breed of males! #ho #anted to become superhuman e*amples of human perfection. E en as o er the past fe# decades it has come to be "enerally accepted that #ei"htliftin" is somethin" that has benefits for men other then the muscle beach cro#d! still it has "enerally been loo$ed upon as a male acti ity. 'omen fear #ei"htliftin". They thin$ it #ill ma$e them loo$ too bi"! or 9li$e men: They thin$ #ei"htliftin" is only for the most athletic of #omen. &ot true. Indeed there is a sport of female bodybuildin" 8 but these #omen #ill be the first to tell you that they need to #or$ e*tremely hard! probably t#ice or three times as hard! to "ain that $ind of physi%ue as their male counter parts. 'hy4 A simple biolo"ical fact 8 #omen do not ma$e enou"h testosterone to build muscle as bi" or as %uic$ly as men do. So don=t #orry about it ladies you can #or$ out #ith #ei"hts and "et phenomenal health benefits li$e losin" #ei"ht and loo$in" youn"er 8 yes I said 9losin" #ei"ht: and 9loo$in" youn"er: 8 by #ei"htliftin"7 Lean muscle burns calories. Lean muscle is se*y. There is absolutely no reason #hy fitness conscious #omen! and I thin$ today most are! needs to restrict her #or$outs to +ust cardio and aerobics. 'omen can benefit form lean muscle mass as much as men. 0iolo"ical fact number t#o 8 #e lose muscle mass as #e a"e! do nothin" to replace it! #e lose stren"th and tone and loo$ and feel older. Most 'omen also $no# that they are more susceptible to bone density loss than men! so they ta$e calcium supplements. 'ei"htliftin" stren"thens and builds not only muscle but bones. Studies in #omen! ha e sho#n that resistance trainin" such as #ei"htliftin" cannot only pre ent but in some cases can re erse the effects of osteoporosis.

Ladies you #ant shape 8 you #ant a fi"ure 8 buildin" up the muscles of your shoulders and bac$ #ill ma$e your #aist loo$ smaller. And lets not for"et about #hat #ei"htliftin" can do for the old 3luteus Ma*imus. 5ou really #ant 90uns of Steel:4 8 -ump Iron7 Trainers do not su""est that #omen "i e up aerobics alto"ether. In fact a #or$out re"imen that combines traditional cardio(aerobics and #ei"htliftin" is ideal. 2o#e er one more point to note a recent study follo#in" #omen a"e >?(F? conducted by the /on 2op$ins Bni ersity found that #omen #ho lifted #ei"hts continued to burn calories sometimes up to > hours lon"er after the e*ercise then #omen #ho did a comparable period of aerobics.

Weightlifting for Bul* 'hen people thin$ of #ei"htliftin" and buildin" muscle they usually are thin$in" of t#o thin"s! 90ul$: and 9definition:. -eople #ill thro# around #ords li$e I am interested in 9buildin" muscle: or and this is especially true of #oman! say I don=t #ant to "et bul$y I +ust #ant 9to "et toned:. 6urther the thin$ bodybuildin" is "oin" for 9definition and or tone: and #ei"htliftin" for 9Muscle or 0ul$:. 'ell a lot of these terms "et misused! e en in professional liftin" and body buildin" ma"a)ines. The truth is that #ei"htliftin"! any $ind of #ei"ht liftin" #ill do both ( "ro# your muscles and tone you muscles. 'hen they tal$ about definition! or #hat most people refer to as 9Muscle Tone: they really are tal$in" about the muscles you can see! li$e the si* pac$ abs or bul"in" pec$s. 'ell in that case 0ody builders are the ones that are most concerned #ith sho#in" off their physi%ue as they #ei"htlift for a isual competition 8 and they $no# that the #ay to "et 9sculpted: and sho# those muscles has much less to do #ith ho# you #ei"htlift as it is #ith reducin" body fat percenta"e! no muscles! no matter ho# 9toned: #ill sho# under a layer of fat. 0ut if you #ant to 9"et bi": or #ei"htlift for %uoteMun%uote bul$ here is the safe and effecti e #ay to do it. Its all about bein" able to constantly push your muscles to the point that they #ill continue to "ro# to their ma*imum potential #hich ultimately is determined by your "enes. It in ol es a couple of basic principles! details #ill ary as you tailor a pro"ram to your specific "oals and body type! but so lon" as you train smart! eat ri"ht! and "et the ri"ht amount rest to rene# and rebuild 8 you #ill bul$ up. -eriod. It=s that simple. 6irst lets set a baseline. 3et a tape measure and measure you biceps! %uads! abs! e ery area you #ant to 9bul$ up:. Also ta$e a picture of yourself. 5ou $no# all

those classic before and after pictures4 6ollo# a pro"ram of sensible #ei"htliftin" $eepin" those three basic principles in mind: lift smart! eat ri"ht! rest 8 and you #ill be that 9after "uy: ;or "al<. Set realistic "oals for stren"th or muscle "ro#th. If you can add from a half a pound to a pound of lean muscle mass e ery #ee$ that is "ood. A "ood routine for bul$in" up means that you should not #or$ any "i en muscle "roup more than once a #ee$. The $ey is to let the body heal and repair that is ho# muscle "ro#th occurs. 'hen you start liftin" of course you #ill feel sore for the ne*t day or t#o. Some su""est that you should "o bac$ to #or$ that "roup soon as the pain is "one! but there has been a lot of fitness and medical pros that ha e said that healin" and repairin" of muscle tissue that leads to "ro#th and increased stren"th doesn=t happen until after the pain has subsided. The ri"ht diet for 9bul$in" up: #hen liftin" should ha e a ratio of ?AH -rotein! ?AH Carbs! >AH 6at. Stic$ #ith comple* carbs! a oid su"ars and processes carbs! stic$ #ith #hole "rains. As far as 6ats "o you $no# the drill! a oid the bad fats! hydro"enated oils! and trans fats 8 and stic$ #ith "ood fats li$e those found in nuts.

Weightlifting and #efinition 9Definition: ironically is one of the most improperly defined #ords in #ei"htliftin" and fitness. It is the most misunderstood and misused term out there. I ha e e en seen professional fitness and #ei"htliftin" ma"a)ines thro# around the terms 9Tone: and 9Definition: indiscriminately and more often then not incorrectly. 'hen most people use the term 9tone: or 9definition: they are usin" it in opposition to the term 9bul$:. They thin$ bodybuilders are 9bul$y: the body of a "ymnast 9toned: and 9defined.: -oppycoc$7 &othin" can be further from the truth. In fact it is the body builder #hose ultimate "oal is true 9definition:. Definition in its purest sense is bein" able to see clearly 9defined: and separated muscle "roups. This is e*actly #hat a bodybuilder stri es for and competes #ith. 5et people thin$ #ei"htliftin" especially hea y #ei"htliftin" is not for 9definition:. 5ou #ill constantly hear people in "yms sayin" they are not liftin" hea y because they are only loo$in" to 9tone up: not 9"et bi":. 'omen especially #ill not #ei"htlift or only lift #ith repetition after repetition of li"ht #ei"hts because they thin$ this #ill "i e them 9tone and definition:. Definition by its true 9definition: is less about #hat #ei"htliftin" routines you do! and #hat #ei"ht you #or$ out #ith! then #hat you do about reducin" your body fat percenta"e. Muscle cannot be 9defined: or loo$ 9toned: 8 if it is hidin" under body fat. This is #hy bodybuilders "o for percenta"e of total body fat in the >(?H ran"e. And "ettin" to that $ind of 9definition: is more a function of diet! then it is of any specific $ind of #ei"htliftin". So #hat are the best #ei"htliftin" routines to 9tone:!: sculpt: or 9define: your muscles4 All of them. 'ei"htliftin" does one thin" and one thin" onlyE by pushin"

muscles to the point of stress it ma$es the muscle react to the stress by "ro#in" bi""er and stron"er. And yes bi""er and stron"er means ti"hter and firmer! but if you #ant to see that! or #ant the person sittin" do#n the bar from you to se that ( you must reduce the fat. Any #ei"htliftin" routine has a fat burnin" component! and muscle in and of itself burns fat! but if you #ant to "et rid of the fat and be more 9defined: that #ill come from cardio 8 bi$e ridin"! +o""in"! s#immin" etc. its that simple. 5ou #ant to feel and loo$ your best! #ant to be stron" and loo$ "reat in spande*4 Then #ei"htlift to build lean muscle and eat ri"ht and do cardio and aerobics to reduce fat.

Weight Lifting and $enetics ! is strength and muscle mass determined -y #./? &ature or &urture. It has been a debate that comes into play in +ust about e er aspect of human beha ior or ability. 2o# stron"! ho# smart! ho# fast #e are! or can be (are #e a product of our en ironment or "enes4 ,r both4 'ei"htlifters! body builders and fitness pros! are no stran"ers to this debate. Anyone can build muscle and reduce fat by liftin" #ei"hts. So if the %uestion is #ill your "enes determine if you #ill "et stron"er or bi""er by #ei"htliftin" 8 the ans#er is no. It does not matter #hat your "enetic procli ities are you #ill impro e you physi%ue and your health by #ei"htliftin". Bltimately ho# bi"! or ho# stron" you #ill "et is determined by "enetics. This is #hy you can ta$e any t#o people! #ith the possible e*ception of identical t#ins! put them side by side in the "ym! "i e them e*actly the same routines for the same amount of #ee$s 8 and they #ill undoubtedly build muscle and burn fat at different rates. 'e all $no# that person! #hether they are #ei"ht lifters or not ( that +ust seems to be able to eat #hate er they #ant! and stay lean and muscular! ne er seem to put on #ei"ht. 'hile there are others! probably most of us actually! that 9+ust loo$ at food: and you put on fat. This is truly a "enetic factor. There are people $no#n as mesomorphs that +ust ha e a "enetic predisposition to#ards hi"h metabolic rates 8 they burn fat easily and build lean muscle easily 8 so yes such people could be considered 9natural bodybuilders:. So #hat does all this mean as far as #ei"ht trainin" "oes4 &ot much really. If you are "ettin" into #ei"htliftin" for "ood health! increased stren"th and stamina 8 it doesn=t matter if you are a man! a #oman! D or ei"hty. &o matter #hat your "enetic ma$e(up is you #ill benefit from #ei"htliftin" and buildin" muscle mass to your

ma*imum potential "i en your "enes and your lifestyle. If on the other hand you dream of bein" a professional bodybuilder or #ei"htlifter then you must consider more closely the hand your "enes may ha e dealt you. Someone #ho is @.G could be ery athletic and could become ery "ood at bas$etball 8 but it is ery unli$ely he #ill e er be able to play startin" Center for the La$ers. It is +ust as unli$ely a person #ith a smaller "enetic frame can become a champion bodybuilder. The nature of bodybuildin" competitions and #hat +ud"es usually loo$ for "i e a ma+or ad anta"e to bi""er taller men and #omen. And the aforementioned 9mesomoprhic: types #ill ha e a much easier time in trainin" and "ettin" do#n to the >(FH body fat champion bodybuilders #ant to be at. 0ottom lineE don=t "i e much thou"ht as to #hat lies in your "enetic ma$eup. Train hardE push yourself to your limits e eryday. 6ollo# a "ood re"imen of #ei"htliftin" at least F( ? days a #ee$! eat ri"ht! "et plenty of rest! do cardio as #ell. Loo$ in the mirror in a year or t#o 8 and I=m sure you #ill be ery pleased at #ho is starrin" bac$. Certainly you #ill probably feel better and loo$ better in your jeans then most people around you ( no matter #hat=s in their genes.

0ompetiti(e Weight Lifting 'ei"htliftin" is a "reat #ay to "et fit. 'ei"htliftin" builds muscle. Muscle ma$es you stron"er! burns fat and raises your metabolism. -ound for -ound #ei"htliftin" is probably one of the best $inds of e*ercise you can do for your body. 0ut #ei"htliftin" isnPt +ust a hobby or a #ay to "et in shape. It is a competiti e sport. And a ery e*citin" one at that. In fact #ei"htliftin" may be the ery oldest of competiti e sports. The ery earliest tests of stren"th #ere basically #ei"htliftin" competitions. In many ancient societies! the leader of a tribe or "roup #as determined by #ho could lift the bi""est or hea iest roc$. Competiti e #ei"htliftin" as #e $no# it today can certainly traces its history bac$ to the first ,lympic 3ames in 3reece. 0ut modern #ei"htliftin" competitions as practiced in the ,lympics and 'orld Circuit today really had its ori"ins in the .Stron"man. competitions of the GCth century. 3eor"e 0a$er 'indship is "enerally re"arded as the ori"inator of these competitions. The father of modern #ei"htliftin" he #ent on to in ent and patent in GDN@ #hat #e no# $no# as the barbell and plates. 'ei"htliftin" in the modern ,lympics had $ind of a spotty history. 'hen the first modern ,lympics #ere held in GDCN it #as unsure as to #hat if any type of #ei"htliftin" e ent ouht to be a part of it. Bltimately it #as +ust t#o. A dumbbell lift ;G(handed< and a barbell lift. ;>(handed< In GCAA #ei"htliftin" #as remo ed from the pro"ram. 'ei"htliftin" made a comebac$ in GCA? returnin" by means of t#o entries in the cate"ory. 'ei"htliftin" a"ain disappeared from ,lympic competitions until GC>A. It #as in the GC>A "ames that the #ei"htliftin" e ents be"an to resemble current #ei"htliftin" competitions. GC>A #as the first time competitors competed n

different classes of #ei"ht! and they ha e of course remained. And the idea of medal standin" based on an a combined score of three lifts #as established. In GC>D these become the standard three #ei"htliftin" e ents! the +er$! the snatch and the press! ( and remained as such up to the year GCKN! #hen elimination of the press occured. 6ounded in GCA@! today competiti e #ei"htliftin" is o er seen by the International 'ei"ht Liftin" 6ederation. ;I'6< The I'6 sanctions #ei"htliftin" competitions #orld#ide includin" the ,lympic 3ames. There are currently o er G@A member nations in the I'6. In addition to I'6 sanctioned e ents there are many national and re"ional amateur and professional #ei"htliftin" competitions! as #ell as se eral .Stron"est Man. competitions that continue to "ain in popularity. -ro in" that today li$e it #as in ancient times people li$e to see men and #omen pushed to the ultimate limits of human stren"th and endurance.

0ross raining and Weightlifting 'ei"htliftin" in and of itself is a "reat sport. 0ut no matter #hat sport you are into! or #hate er you may be trainin" for! there is not a "ame on the planet that #ei"htliftin" cannot impro e. 'e all $no# ho# #ei"htliftin" can impro e "eneral health and fitness! the body benefits in so many #ays be increasin" stren"th and muscle mass. 0ut because of the ery nature of #ei"htliftin"! and the ability to tar"et specific muscle "roups #ith specific e*ercises! you can cross train by #ei"htliftin" to stren"then arms! le"s or any other part of the body to per$ up your "ame. All pro athletes #ill #ei"ht lift as some part of their trainin" routine. ,b iously po#er hitters and other baseball players impro e upper body stren"th #ith #ei"ht trainin". Ironman triathletes #or$out #ith #ei"hts doin" s%uats and deadlifts to enhance lo#er body and le" stren"th to help in s#immin" and bi$in"! and not to mention to impro e stamina. Trac$ and field stars #ill #ei"ht lift and #ei"ht train because of the #ay #ei"htliftin" promotes lean muscle mass and lo# body fat percenta"e. 'inter sports are no e*ception! speed s$aters and s$iers ali$e $no# the benefits of le" lifts and le" presses. And of course football players and #restlers #ill stren"th train and use #ei"htliftin" routines and techni%ues that are almost indistin"uishable from a bodybuilders or po#erlifter. So #hether you are a pro! semi(pro or someone +ust tryin" to "et in shape! ho#e er you train or #or$out you are not "ettin" the ma* if you are not #ei"htliftin" too. Cross trainin" +ust ma$es sense on so many le els. Qariety is the spice of life and so it is true for #or$in" out. 5ou #ill impro e health! stren"th and stamina by cross trainin" &o one e*ercise e en #ei"htliftin" can 9do it all:. 'hile of course I ha e a certain bias to#ard #ei"htliftin" and feel it is the number one all( purpose #ay to

li e a happy and healthy life! e en lifters ha e to 9cross train:. /ust for healthy and safe liftin" you $no# #e all recommend doin" G@ 8 >A minutes of aerobic e*ercise prior to e er lift session. That ri"ht there is 9cross trainin":. Also if you really #ant to "et and $eep a lean and mean physi%ue! #ei"htliftin" alone #on=t do it. It doesn=t matter ho# ti"ht you ma$e that si* pac$ 8 no one #ill see ho# ripped it is if it hidin" under a layer of body fat. Cross trainin" #ith cardio #ill help to burn fat. &o# I $no# a lot of you "et really psyched up about liftin"! and there is no "reater natural hi"h then after you "et those endorphins flo#in" after a "ood pumpin" session! but lets face it! #ei"htliftin"! li$e any e*ercise routine! if you do the same thin" o er and o er a"ain can "et a little borin". Cross trainin" "i es you the opportunity to not only impro e o erall health and fitness! but sha$e thin"s up a bit and brea$ from your routine so it doesn=t "et tedious. As #ith any e*ercise routine before you plan on addin" any $ind of cross trainin" acti ity to your current #or$out! chec$ #ith your healthcare professional or personal trainer for its suitability.

Weight Lifting as "hysical herapy Do your $no# #ere many peoples first introduction to #ei"htliftin" is4 It is not in a "ym! it is in a -hysical Therapy room. In fact if I #al$ed you in blindfolded to either a modern "ym! or modern -T department of most ma+or hospitals or orthopedic centers! I bet you #ould be hard pressed to tell them apart. 'ei"htliftin" is almost al#ays part of the physical therapy to recuperate from an in+ury or slo# the effect of +oint disease such as arthritis. There is a common misconception that people #ith an in+ured bac$! or hip! or $nee pain due to arthritis! bursitis or other de"enerati e +oint disease! should not #ei"htlift because it #ill only ma$e the matter #orse. &ot true. 'ei"htliftin" is not only an accepted practice in physical therapy! but a recent study published in se eral medical +ournals pro ed the benefits of #ei"htliftin" and stren"th trainin" to patients #ith $nee arthritis. 6or many people #ith chronic hip and $nee pain a re"imen of e*ercise and physical therapy that included #ei"htliftin" pre ented the need for +oint replacement sur"ery. 'ei"htliftin"! li$e all stren"th trainin" is a type of -ro"ressi e Resistance E*ercise. The physiolo"ical definition of -ro"ressi e Resistance is a method of increasin" a muscles ability to operate a"ainst force. In lay terms that means it is the #ay #e "et stron"er. The main reason that someone is under"oin" treatment by a -hysical Therapist is that a muscle or +oint due to disease in ol ement! in+ury! or "enetic defect cannot "enerate enou"h force to en"a"e in e eryday acti ity. The "oals therefore of the -hysical Therapist and the 'ei"htlifter are the same! to stren"then muscles. There are se eral ma+or disciplines of -hysical Therapy includin" musculos$eletal! neuromuscular! and "erontolo"y. That=s Muscles and 0ones!

&er es and Anti(a"in". There #ere some interestin" results in a recent sur ey published by the &ational Library of Medicine and The &ational Institutes of 2eath. The sur ey #as desi"ned to determine the effecti eness of pro"ressi e resistance e*ercise as a part of physical therapy. And it #as found that across disease conditions and in+uries #ei"ht trainin" and -ro"ressi e Resistance E*ercise made a ma+or difference in a patient=s ability to "enerate force #ith the affected +oint or muscle bein" treated. 6urthermore it #as determined that these impro ements carried o er into e eryday life. 2o#e er one of the other conclusions of that same study #as that #ith many of the in+uries! the initial benefits "ained by #ei"htliftin" as part of physical therapy! dissipated after the therapy #as completed. So #hat does this tell us4 &ot that #e #ish pain or in+ury on anyone! but -T can be a first introduction to the benefits of #ei"htliftin" and stren"th trainin"! and that anyone #ho has had -T should be encoura"ed to carry on #ith pro"ressi e resistance e*ercises li$e #ei"htliftin" throu"hout their li es. This #ill not only maintain the impro ements "ained from the physical therapy! but can "et you into a practice that has been pro en to ha e a positi e effect on o erall health and fitness! and could ery #ell help to pre ent a repeat of the ery in+ury that put you in -T in the first place.

Weight Lifting and Stress Management Stress. 'e all deal #ith it day to day. Most mental health and other healthcare professionals a"ree that one of the best #ays to deal #ith and o ercome stress is to raise the endorphin le el in the brain and stimulate the 9pleasure centers throu"h ri"orous e*ercise. The so(called 9natural hi"h:. And there is none better that I can thin$ of than the one you "et after pumpin" up from #ei"htliftin". The ery term 9pumpin" up: and feelin" pumped after #ei"htliftin" refers as much to your state of mind! as the state of your muscles. Liftin" #ei"hts reduces stress in many esoteric and practical #ays. -hysiolo"ically there is no doubt that a hea y duty #or$out #ith #ei"hts raises the le els of dopamine and serotonin 8 t#o chemicals in the brain $no#n as neurotransmitters. These are the t#o that are most related to depression. In fact most antidepressant medications #or$ by increases the le el of both of these chemicals in the brain. A "ood #ei"htliftin" session can accomplish the somethin"! #ithout the side effects! and has so many more additional benefits to both your physical and mental health. Stress relief thou"h #ei"htliftin" is more then +ust the hi"h you "et after a #or$ out! and a "ood #ay to let off steam and release the tensions of a hea y duty day. The additional benefits one "ets from bein" a #ei"htlifter can "o alon" #ay to reduce and mana"e stress. 0etter health! the ability to be more acti e! impro ed self(ima"e and confidence all come from #ei"htliftin" (and can do a lot to fi"ht stress and depression. I $no# of many people #ho be"an a #ei"htliftin" pro"ram strictly to 9"et in shape:! and then found ho# it impro ed so many other aspects of their li es. ,ne of the "reat thin"s about #ei"htliftin" is unli$e #ith many other types of trainin" you can see results almost immediately. Many people #ho ne er lifted before in +ust a fe# #ee$s of #ei"ht trainin" see a dramatic impro ement in their

stren"th and stamina! and e en start to see a difference in the mirror in a short time. This leads to impro ed self(esteem! #hich can and has led to all sorts of positi e chan"es in ones life. &o# certainly I am not su""estin" that #ei"htliftin" is some ma"ic "enie in a bottle that #ill immediately impro e you life. 0ut! #ith increased self confidence and self esteem that comes from impro ed health and self ima"e from a re"ular #ei"htlift routine! people ha e "one on to find partners and e en find better +obs. In other #ords you ha e so much to "ain #ith #ei"htliftin" and so little to lose! e*cept some flab7 And spea$in" of meetin" people! if you #or$out in a "ym! #ei"htliftin" is an inherently social acti ity! many #ei"htliftin" routines re%uire spotters or partners! and liftin" is a "reat #ay to meet people. 0ein" acti e socially is also a "reat #ay to reli e stress. &o# I ha e primarily been tal$in" about #ei"htliftin" and relief of mental stress. 0ut muscles also suffer from physical stress. This is #hen trainers and healthcare professionals refer to 9tension: in muscles. ,r #hen you yourself say your lo#er bac$! nec$! or shoulders feel 9tense:. This is a "reat time for a li"hter #or$ out #ith #ei"hts! the simple #arm(ups and stresses that must be done before a #ei"htliftin" session could start to loosen up this 9muscle stress:! follo#ed by a #or$out #ith li"hter #ei"hts and it #ill melt a#ay! and those endorphins #ill also "et "oin" and the rest of your stress #ill start to fade alon" #ith it.

Weight Lifting and #iscipline for eens If you are the parent of a 9troubled teena"er: 8 you may be at your #its end of #hat you can do to help them. Many child beha ior specialists a"ree that for a teens #ith certain beha ior problems especially those related to attention deficit or defiance disorders! the routine of a re"ular e*ercise re"imen can do #onders. 'ei"htliftin" can be a perfect acti ity for this. 'ei"htliftin" can help focus a teen=s attention. It can teach him or her about settin" "oals and obtainin" them. 'ei"htliftin" can "i e a teen focus! an outlet for stress and other a""ressi e emotions. 'ei"htliftin" in a "ym en ironment can teach teens about cooperation and #or$in" #ith others as they spot for other lifters. 0uildin" muscle builds self(esteem and confidence t#o aspects of personality that e*perts a"ree are often found lac$in" in teens #ith depression or other problems. Teens #ho become in ol ed in #ei"htliftin" are more li$ely to participate in other physical acti ities. And #ei"htliftin" #ill impro e their s$ills in any other sport you can thin$ of. ,ne teen from Summit &e# /ersey! #ho says she started liftin" at G? years old! is no# GD and says she is in 9incredible: shape. 2er liftin" "a e her the confidence to start ta$in" lessons in her other passion /a)) Dancin"! and has enhanced her s$ill their many fold. She says #ei"htliftin" for teena"e "irls is "reat ( it can $eep them in shape! loo$in" and feelin" "reat! and a oid cra)y diets and eatin" disorders. E*perts say de elopin" the discipline associated #ith a sport li$e #ei"htliftin" can teach teens the importance of $eepin" their bodies fit and minds mentally alert and can pro ide a "ood instructional model for a oidin" dru" or alcohol abuse. A teen

#ho #or$s #ith a personal trainer that teaches them to respect their body! is far less li$ely to abuse it. The importance of ha in" your teen! especially if he or she is see$in" the therapeutic effects of #ei"htliftin" #or$ #ith a professional personal trainer cannot be understated. If there is a 9dar$ side: to teens and #ei"htliftin" it is that there ha e been abuse of anabolic steroids by teens #ho #ant to "ro# faster and "et bi""er. The best #ay to a oid this to be sure your youth #or$s #ith a responsible and certified personal trainer. ,f course as your teen becomes a #ei"htlifter he or she #ill e*perince all of the physical benefits of #ei"htliftin"! and not +ust an impro ed outloo$ on life. 0esides the other ob ious physical benefits of impro ed stren"th and muscle tone! a recent study found that the incidence of diabetes is on the rise in teens. Accordin" to a study conducted by The Bni ersity of California! teens at ris$ of diabetes could si"nificantly lo#er that ris$ throu"h #ei"htliftin" and stren"th trainin" e*ercises. In people #ho are o er#ei"ht especially teens! insulin resistance is a precursor to diabetes. Insulin resistance is #hen the body does not process insulin properly. The study follo#ed teena"e boys #ho lifted #ei"hts t#ice a #ee$ for GN #ee$s and concluded that there incidence of insulin resistance #as drastically reduced. ,f course the study found in the same "roup of boys that the #ei"htliftin" also increased lean muscle mass and decreased body fat percenta"e.

Weightlifting with %ree Weights 'ei"htliftin" is the theory of buildin" muscle by applyin" force to a #ei"ht to o ercome the force of "ra ity. Its the idea of puttin" stress on a muscle! the #ay the body reacts to that stress is to o ercome it by ma$in" the muscle stron"er. The #ei"ht can be a 9free #ei"ht: li$e a barbell or dumbbell or a #ei"ht machine. 6ree #ei"hts for #ei"ht liftin" ha e been around probably since the first ancient human pic$ed up a lar"e roc$. In fact the earliest 9tests f stren"th: to determine ran$ in primiti e tribal cultures consisted of +ust that! #ho e er could lift a certain roc$ #as deemed stron" enou"h and #orthy enou"h to be named 9chief=. 6ree #ei"hts ha e become sli"ht more sophisticated o er the years! yet are still the most economical and easiest #ay to build muscle throu"h pro"ressi e resistance trainin". Some #ould ar"ue they are the purist form of #ei"ht trainin" and therefore the best. They say that usin" free #ei"hts in proper form has its ad anta"es of #ei"htliftin" machines because #ei"ht is bein" dri en by all muscleE there is not point in the lift #here the machine 9ta$es o er:. 6ree #ei"hts are cost effecti e! you can use them almost any#here! #hen I used to tra el e*tensi ely as a reporter and #ound up in a hotel that did not ha e a "ym or e*ercise room! I pac$ed a pair of dumbbells that fold flat and can be filled #ith #ater7 6ree #ei"hts allo# you to do the #idest ariety of #ei"htliftin" routine and e*ercise #ith +ust a small set of barbells and plates. /ust about e ery ma+or #ei"ht trainin" e*ercise can be done #ith free #ei"hts s and the addition of a #ei"ht bench. 9-ound for pound: your muscles "et a better #or$ out then #ith most #ei"h trainin" machines! as does your entire body. 'hen usin" free #ei"hts!! durin" upper

body e*ercise for e*ample you must use your le"s and bac$ muscles to balance and stabili)e the body! this #or$in" these "roups as #ell. Techni%ue is critical #hen #or$in" out #ith free #ei"hts! it is beyond the scope of this one article to teach you proper techni%ue on e ery free #ei"ht e*ercise. It is best to +oin a "ym or #or$ #ith a personal trainer. 2o#e er if that is not #ithin your bud"et there are many sample routines and instruction bodybuildin" and #ei"htliftin" pro"rams that can be found and do#nloaded online. There are also se eral ery "ood instructional #ei"htliftin" tapes and DQD=s out there. As #ith any e*ercise pro"ram you should consult #ith your physician or healthcare professional before startin" to #or$ out #ith free #ei"hts. ,ther thin"s to remember #hen usin" free #ei"hts is to al#ays e*ercise both sides of the body. -ro"ressi e resistance can be accomplished +ust as #ell by increasin" the amount of reps on a "i en routine as by increasin" #ei"ht. 5ou must "i e your body time to rest to build muscle and therefore need to rotate the muscle "roups you are e*ercisin" #ith your free #ei"hts! and ta$e a brea$ entirely from #ei"htliftin" at least one or t#o days a #ee$.

Weight Lifting With Machines ,ne of the most common %uestion people #ill as$ #hen it comes to #ei"htliftin" is 9ShouldI use free #ei"hts or machines:4 It is a "ood %uestion! and one open for debate. 0oth #ei"htliftin" #ith machines and #ei"htliftin" #ith free #ei"hts ha e their pros and cons. And ad ocates on both sides. There are those that s#ear the only true #or$ out must be done #ith free #ei"hts! yet for those #ho are no ices or ha e had certain in+uries! machines seem to be the tic$et. Actually most fitness professionals recommend a combination of both! but if you are intimidated by the idea of barbells! and li$e the more modern feel of #ei"ht machines! you can and many do! train e*clusi ely on machines. If you plan to #ei"htlift only on a machine you #ill li$ely be doin" most of your #or$outs in a "ym. 'hile there are some "ood home "ym uni ersal or nautilus type machines a ailable! they are not ine*pensi e! and they do re%uire a fair amount of space! certainly more than free #ei"hts. The main ad anta"e of #or$in" out #ith a #ei"ht machine is that you do not ha e to be as conscious of techni%ue. So they are e*cellent for be"inners. 'or$in" out #ith free #ei"hts re%uires far more trainin"! it is less li$ely you #ill in+ure yourself #ith an incorrect body position on a machine! because basically the machine positions your body for you. Machines are ery easy to use and re%uire little or no trainin"E the mo ements are 9prepro"rammed 9 on a fi*ed path based on the mechanics of the machine. Most can hop on a machine and use it correctly the first time by simply readin" the instructions #ith pictured dia"rams that are affi*ed to e ery machine. Machines are ery "ood for #ei"htlifters that ha e a limited ran"e of motion for any reason! many of the same e*ercises that somebody #ith such problems could not do #ith free #ei"hts they can do on a machine. Many feel that 9circuit trainin": is easier on machines! and because they

are easier to use! people use them lon"er then they do free #ei"hts. &o# some #ill ar"ue that minute for minute you "et a better #or$out #ith free #ei"hts! and that may be true! but some people feel better about themsel es if they can #or$ out lon"er. And in #ei"htliftin" feelin" "ood about #hat you are doin" and accomplishin" is part of #hat its all about. Also as far as time "oes! #ith machines because you don=t ha e to chan"e barbell plates simply shift a clip to chan"e #ei"ht! you spend more of your time actually #or$in"out. If you are rehabilitatin" from an in+ury especially of the bac$ or shoulders the added support that machines pro ide can mean the difference bet#een "ettin" bac$ into #ei"ht trainin" or not. Also machines are "reat for the 9loner: at home or in the "ym! the person #ho #ants to #or$ out #ith hea y #ei"hts and not #orry about a spotter is ideally suited to use a #ei"ht machine. 5ou can lift to the ma* on a #ei"ht machine #ith no fear of droppin" the #ei"ht on yourself and causin" serious in+ury.

Best Home $yms for Weight Lifting and Strength raining Today more and more people are fore"oin" a "ym membership and choosin" to #ei"htlift and stren"th train in the comfort and pri acy of their o#n homes. 'hile a set of dumbbells is probably the most cost effecti e #ay to do so 8 more and more people #ith the space and the bud"et are optin" for a home "ym machine. Bni ersal type home "yms or circuit trainers are not cheap! ho#e er the prices ha e come do#n o er the years. There are some ery "ood home "yms for #ei"htliftin" that are under GAAA.AA. Most ma+or manufactures offer some $ind of financin"! so for the cost of a monthly "ym membership 8 if you prefer to train at home! you can ha e a %uality home "ym. /ust as the approach to all thin"s #ei"htliftin" #hen choosin" a home "ym! it is best to identify your "oals before you start to shop around. 'hat are your loo$in" to #ei"htlift for4 Do you #ant to bul$ up! or are you "oin" more for tone and definition4 Are you recuperatin" form an in+ury and can no lon"er #or$ #ith free #ei"hts but #ant to $eep a pro"ram as close to your ori"inal #ei"htlift routine as possible4 The ans#ers to such %uestions #ill help narro# your focus to the type of machines your are loo$in" for. There are basically t#o cate"ories of home "ym for #ei"htliftin". ,ne is the multi(e*ercise #or$out stations #ei"ht stac$ machines ( basically a scaled do#n home ersion of #hat you #ill find in the "ym 8 and resistance trainers that do not use #ei"hts at all 8 li$e a 0o#fle*. 'hile the second is not technically 9#ei"htliftin": since no #ei"hts are in ol ed! it still uses the same ideas of pro"ressi e resistance and stren"th trainin"E and can achie e in many cases the same $ind of results as #or$in" out #ith free #ei"hts or #ei"ht machines. 0ud"et and space is of course another consideration either one of #hich can be the ultimate limitin" factor on #hat type of machine you can purchase. 6or space issues

the resistance trainers are probably the #ay to "o 8 many stren"th trainin" e*ercises can be done on a 0o#fle*! they ta$e up ery little space! and there are se eral ersions desi"ned to fit most bud"ets! and financin" is a ailable. As far as a #or$station "oes! a ery "ood one for less than GAAA.AA that does not re%uire that much space is the 0ody Solid EOM(G@AAS 2ome 3ym. The 0ody Solid allo#s for all of the ma+or #ei"htlift routines and #or$out stations includin" a lo# ro#. 0ecause they place the lo# ro# off to the side! rather then in front of the press bench #here it is on most machines! the 0ody Solid ta$es up a little less room. It has a GNA lb #ei"ht stac$! is scratch and dent resistant! and includes a Lat -ull do#n bar! Shortbar! An$le and Ab Crunch straps. It comes #ith a lifetime #arranty and can be purchased at a "ood price point. If you are a real hea y po#er lifter you may #ant more then the GNA(pound stac$! but for the be"inner and most #ei"htlifters it is it is a "reat machine.

Weight Lifting on the 1oad It=s a dilemma many of us #or$out heads face. 2o# do I stic$ #ith my routine #hen I am tra elin"4 I $no# se eral a id #ei"htlifters #ho plan there business trips around their 9off days:. 0ut not e eryone has that lu*ury and #e all $no# ho# hard it is to comebac$ after any $ind of si"nificant brea$ from liftin". 0ut there are a fe# #ays to #ei"htlift on the road so that you do not ha e to miss a sin"le s%uat. 6irst up! as a reporter as you mi"ht ima"ine! I ha e had to tra el %uite e*tensi ely throu"hout my career. There are many ine*pensi e hotel chains that ha e fitness room as part of their amenities! +ust about e ery hi"h(end hotels #ill. 0ut I ha e found that most 2ampton Inns! 2oliday Inns! Courtyards! and 6airfield Inns ha e 6itness Centers. /ust be ery careful about #hat they refer to as a fitness center! I ha e found se eral that ha e multi(station #ei"ht machines! alon" #ith a dumbbell rac$ 8 but many that list 93ym: or 96itness Center: in their amenities only mean they ha e a treadmill and an e*ercise bi$e. So call ahead and see #hat they ha e and if it is in #or$in" order. Also many national "ym chains offer memberships that #ill allo# you to #or$out in any of their locations! and of course most ma+or "yms #ill offer you some $ind of 9day pass: to #or$out. 0ut if you find yourself in the middle of no#here! and none of those option #ill #or$! don=t panic there are still some thin"s you can do to $eep pumpin". 6irst of all plannin" is e erythin". 'hile sometimes you can=t predict #here you #ill be and #hat if any "ym e%uipment you #ill ha e access to! if you $no# you are "oin" to be in a place #ith limited #or$out time or "ear 8 increase your #or$out to the ma* before you lea e. 'hile #e usually recommend a"ainst o ertrainin"! under these set

of circumstance it ma$es sense 8 this #ay if you ha e to ta$e time off 8 your body #ill need it7 ,I so #hat can you do if you are on the road! in a hotel #ith no "ym! and no "ym nearby4 'a$e up peopleE lon" before barbells the po#ers that be made -ush(ups7 And you $no# #hat4 They still #or$ to build muscle and burn fat. 2otel Rooms also all ha e chairs 8dips bet#een chairs are a "ood #or$out. Also for cardio you can pac$ a +ump rope. And don=t for"et runnin" up and o#n the stairs. 5ou can simulate a lo# ro# by puttin" your le"s beneath a rail or bed and pullin" yourself up and to#ards it. If you can find somethin" solid to han" from ;&,T the sho#er rod< you ha e a pull(up station. ,n a lon" trip and not tra elin" 9li"ht:4 8 Bse your lu""a"e to do arm curls "ripped at the handles7 0e creati e you can do #all sits and lun"es a"ainst a table for le"s and thi"hs! and of course don=t for"et sit(ups and crunches. 0ottomline4 'hile it can be tric$y to stay in shape and #ei"ht train on the road it is certainly not unfeasible. 0e creati e! use the materials at hand and abo e all eat ri"ht! a oid the all you can eat e""s and bacon brea$fast buffets and fast food! and you can $eep up #ith your fitness "oals e en #hen tra elin".

Best Weight Lifting 2ideos 'ei"htliftin" and #ei"ht trainin" especially #ith free #ei"hts re%uires trainin" and instruction for proper techni%ue. 'ei"htliftin" #ith improper techni%ues can cause many problems from simply not stimulatin" the tar"eted muscle "roups to serious in+ury. 0ut not all of us can afford a "ym membership or a personal trainer. 6or them a "ood set of barbells and a %uality instructional ideo is all they need. There are do)ens and do)ens of "ood %uality #ei"htliftin" ideos out there. A"ain as in any discussion in #ei"htliftin"! you must first clearly identify your "oals! #hat is it you are tryin" to accomplish4 'hat e er it may be from pac$in" on the muscle for competition bodybuildin"! to buildin" lean muscle mass for definition and o erall health! there is an instructional ideo made by a #ell($no#n fitness professional that can teach you #hat you need. /ust search Ama)on or e0ay and you #ill "et GAA=s of results. There are 'ei"htliftin" for Seniors ideos! 'ei"htliftin" for 'oman! 'ei"htliftin" for Iids! and e en thou"h I do not particularly recommend this practice for the amateur lifter! e en ideos of both Men and 'oman 'ei"htliftin" in the nude. 2ere are some of the best in no particular order. See one of the "reats on Kevin Leverones Maryland Muscle Machine Body Building Video. Ie in is a former Mr. ,lympia and you can see his mar elous form and techni%ue on this ideo. Ie in=s is $no#n for his #or$outs #ith e*tremely hea y #ei"hts! and on this ideo you #ill be ama)ed as he does G@AA pound le" presses and GAA lb dumbbell sin"le arm curls.

 ,n the ,ther end of the spectrum is The Com lete !eight Training "eries #y $oyce Vedral. Desi"ned for 'omen 6itness 3uru and &5 Times best sellin" author /oyce Qedral ta$es you throu"h fat burnin" and cellulite bustin" #or$outs #ith #ei"hts. A series of ideos that introduces #omen to #ei"htliftin" and $eeps them "oin" throu"h a series of pro"ressions that #ill build muscle! burn fat and impro e bone density. ,ne of the most definiti e and respected body buildin" ideos is put out by Iron Man Ma"a)ine. It is called Critical Mass Body Building for the Beginner and %ntermediate& and it details the ne# sensation that is ta$in" the bodybuildin" #orld by storm! 6le*ion. It e*plains in detail the theory behind 6le*ion! and ho# to use these techni%ues to build more muscle! bi""er and faster #ithout the use of steroids. If you are interested in not only ideos for instructional purposes but #ould li$e to see a "reat behind the scenes loo$ at the Mr. ,lympia competition! current Mr. ,lympia! /ay Cutler has a "reat ideo out. Its called 'ne "te Closer! and it is a N hour documentary that starts ? #ee$s prior to the >AA@ competition and ta$e you throu"h /ay=s trainin"! pre(+ud"in" and ictorious finale. And if you ha e loo$ed at a completely ripped body builder and said 8 9I cant do that: or 9I can ne er loo$ li$e that: 8 then you must see (rea) of Training * The +dam +rchuleta "tory. Adam #as a scra#ny $id determined to play for the &6L 8 a small #al$ on player in colle"e! a"ainst all odds he "ot into a #ei"htliftin" and stren"th trainin" routine that increased his speed! stren"th and stamina that made him a 6irst Round Draft -ic$7

Best 'nline Weight Lifting 0ourses Trainin" and learnin" proper techni%ues is the safest #ay to #ei"ht lift. 5ou can "et boo$s that illustrate the basic #ei"htliftin" e*ercises! and offer some really "ood #ei"htliftin" #or$out pro"rams. There are GAAPs of #ei"htliftin" and stren"th trainin" ideos a ailable. 0ut probably the closest thin" you can "et to a personal trainer if you cant afford to "o that route ( is an online. . irtual trainer. There are many ery "ood ,nline 'ei"htliftin" Courses a ailable. ,n such site is ,nline 3ym America ;###."ymamerica.com< there you "et to plu" in a fe# basic stats about yourself and yo #ill recei e a free fitness profiles and recommended #or$outs! then for a small monthly fee you #ill be "i en a customi)ed #ei"htliftin" and #or$out plan desi"ned for you specific body type and fitness "oals. Their online Total 6itness Qirtual Trainer uses speciali)ed soft#are to create customi)ed indi idual #or$outs. 'ith an outstandin" le el of interacti ity pro"rams such as these react to your impro ements and modify your pro"ram accordin"ly. The are o er GAA detailed and easy to follo# animations so you ail be sure you are performin" each #ei"htliftin" e*ercise correctly. There is also an online nutritional counselor that #ill help you desi"n a diet and meal plan that corresponds to your #ei"htliftin" routines and bodybuildin" "oals. 5ou can si"n up for free online #ei"htliftin" and stren"th trainin" course at ###.ast(ss.com There you #ill find a specific trainin" course that ta$es a no(nonsense approach to bodybuildin" usin" the latest in the state(of(the(art technolo"ies of supplementation!

#ei"htliftin"! and biofeedbac$ to build muscle fast and accurately. This online course is a pro"ram that pro"resses o er the course of se eral #ee$s teachin" you the real facts behind #ei"ht trainin" and teaches you ho# to build lean muscle and reduce body fat the #ay the top professional athletes and bodybuilders do. 0e"inners and e*perts ha e benefited from this online #ei"htliftin" pro"ram! that offers "uaranteed results. 'oman can find #hat they are loo$in" for in an online irtual #ei"htliftin" trainer at ###.stron"#omen.com . 0ased on your needs and body type! there you #ill find #ei"htliftin" pro"rams desi"ned to build bones! $eep you trim and slo# the effects of a"in". Also chec$ out the site of Ro"er -o#er. Ro"er -o#er ;yes I belie e that is his real name< is a certified -ersonal Trainer and #orld class bodybuilder. 2e offers an online irtual trainer that ta$es his holistic and natural approach to #ei"htliftin" and body buildin"! that he teaches in person into cyberspace at ###.femalemuscle.com Today #e can pay our bills online! meet the lo e of your life online! e en ma$e a li in" by ne er lea in" your home on line! and belie e it or not you can $eep a lot more then +ust your fin"ers in shape by chec$in" out an online #ei"htliftin" and fitness pro"ram.

Weightlifting /ccessories 'ei"htliftin" is more than +ust a "reat #ay to stay in shapeE in fact it is more than +ust e*ercise it is a sport. There are both pro and amateur competiti e #ei"htlifters! not to mention bodybuilders. And li$e any sport #ei"htliftin" has its share of accessories. 2ere are some of the essentials. 'hen #e are referrin" to #ei"htliftin" accessories #e are tal$in" about anythin" other then the #ei"hts themsel es. This can be any piece of e%uipment or "ear that ma$es the liftin" e*perience easier li$e #ei"htliftin" "lo es! to thin"s that help you build up li$e nutritional supplements. 'ei"htliftin" "lo es are somethin" that should be #orn by any lifter! they pre ent blisterin" and other dama"e to the hands! and insure a better "rip on the #ei"ht bars for better form and techni%ue and reduced ris$ of in+ury from slippa"e. 5our feet deser e similar protection and there are #ei"ht liftin" boots. They help pro ide better balance and a more stabile platform for liftin" as #ell as protect the feet from in+ury. ,ther types of safety related #ei"htliftin" accessories include #ei"ht belts and! #rist straps. An in"enious #ei"htliftin" accessory in this class is the liftin" hoo$. Liftin" hoo$s ha e been made to stabili)e the #rists and reli e stress on hands and #rists #hile insurin" proper bar handlin". There are accessories both lar"e and small for specific types of liftin" e*ercises! li$e #ei"ht benches! and head harnesses. ,ther accessories include pieces of "ear desi"ned to complement or enhance your #or$outs. Speciali)ed bars fall into this cate"ory li$e curlin" bars! as do accessories

li$e an$le and #rist #ei"hts. A simple yet effecti e and ery popular accessory in this "roup #ould be a #rist roller. 0asically a dumbbell bar #ith a cable that you han" a #ei"ht plate from and then roll it up. It is probably one of the sin"le most effecti e #ays I $no# of to stren"then your #rists and forearms! and can be done any#here. Then there are other pieces of e%uipment that are not technically used in actual #ei"htliftin"! but are used in complementary e*ercises that are usually part of a #ei"ht(trainin" pro"ram. These include! chin up! and pull up bars! push up bars! chest toners! and the e er(popular hand"rips and s$ip ropes. ,ther #ei"htliftin" accessories include those that ma$e your home "ym easier to mana"e and more or"ani)ed. This #ould include thin"s li$e dumbbell rac$s! plate trees! and other $inds of accessory rac$s. 'hate er type of #ei"htliftin" accessories you are in the mar$et for from a simple set of sprin" clips for you barbells to a press bench or beyond! there are do)ens of discount sites online that sell all sorts of #ei"htliftin" accessories at deeply discounted prices.

%ashions for the Weight Lifter and Body Builder 3uy or "al you #or$ hard as a #ei"htlifter or bodybuilder to "et ripped. And #e $no# your "reatest pleasure is to sho# off the fruits of your labors! #hether that is in competition! in the "ym or on the beach. 0ut lets face it 8 thou"h you may #ant to! you can=t +ust #al$ around in a speedo or a thon" in the office or do#n at the super mar$et. 0ut that doesn=t mean you cant #ear clothes that are comfortable and ma$e you bod loo$ "reat no matter #here you are day or ni"ht. Actually before #e "et into hi"h fashion for the #ei"htlifter. Lets ta$e a loo$ at the more practical side and tal$ a little bit about the clothes you need to #ear #hile #or$in" out. &o# if you=re a "uy li$e me and basically #or$ out at home you probably are +ust in any old s#eatshirt #ith the slee es ripped off! and a pair of shorts. 0ut in the "ym you may #ant somethin" a little more stylish li$e a form fittin" 5(bac$ Tan$ Top. Couple that #ith a pair of ba""y #or$out pants li$e the ,@AA Red Dra"ons from ,tomi*! and you=ll be stylin= ,f course #omen #ant to loo$ their best #here er they are and for them #ei"htliftin" fashion is desi"ned to ma$e them true 9bar belles: #ith e erythin" form sports bras #ith matchin" head and #rist bands! to "ym ba"s #ith accessori)ed to#els and $ey chains. ,n the practical side both men and #oman should consider #earin" fitness or specially desi"ned #or$out shoes durin" #ei"htliftin". These impro e balance and stability #hile liftin"! but are also desi"ned to be li"ht#ei"ht enou"h to be used for cardio before #ei"htliftin" sets. And many of them also loo$ damn "ood.

&o# to the other side. 5ou= e #or$ed for it you= e "ot it 8 flaunt it. There are complete lines of fashion #ear made specifically for acti e physically fit "uys and "als. Bsually called 9club #ear: loo$ for a lot of spande* and use of other materials specifically used to fit the athletic body. ,ne company in particularly called 2ot 0od) Clothin" offers a complete such line for #ei"htlifters and body builders. Their fashions include not only the aforementioned club #ear! but also contemporary fashions specifically tailored to better fit the muscular physi%ue. 6orm fittin" club shirts in a ariety of colors and patterns! loo$ as "ood elbo#in" up to any che che bar as they do +ust #al$in" alon" South 0each. There are also denim and leather +ac$ets cut specifically for the #ei"htlifter to ma$e you loo$ your best day or ni"ht. There are e en dress shirts made of a fabric called stretch poplin that can ma$e you loo$ as "ood in the boardroom as the #ei"htroom. So #hether #or$in" out or han"in" out as a #ei"htlifter or bodybuilder there are clothes that ha e been desi"ned to ma$e you loo$ your best.

Weight Lifting and .utritional Supplements 5ou cannot open a #ei"htliftin" or muscle ma"a)ine #ithout seein" do)ens of ads for nutritional supplements. And truth is if you #ant to bul$ up faster and put on #ei"ht! supplements can help. 0ut it important not to belie e all the hype. 'hile nutritional supplementation can help #ith buildin" muscle! there are no short cuts! and no substitutes for proper trainin" and #ei"htliftin". The idea of nutritional supplementation for #ei"htliftin" and bodybuildin" is a simple one. 'e $no# that there is a basic e%uation to buildin" muscle throu"h #ei"htliftin" and resistance trainin": push your muscles to their limits! follo#ed by appropriate rest to build ne# muscle! and "i e your body the proper nutrients it needs to build muscle. Supplementation comes in at that last part of the e%uation. 'hile many lifters can de elop a "ood routine of 9on a"ainMoff a"ain: trainin" and can stic$ to it 8 al#ays eatin" the ri"ht foods that "i e the body #hat it needs to build muscle and build muscle %uic$ly isn=t al#ays that easy. Supplements ma$e sure you are "i in" the body #hat it needs to reco er and build muscle after #or$in"out. &utritional supplementation for the bodybuilder or #ei"htlifter fall into a fe# cate"ories! and once a"ain ho# you supplement #ill depend on #hat your ultimate #ei"htliftin" "oals are. &utritional supplements for #ei"htlifters are usually products desi"ned to increase muscle li$e proteins and creatine. -roducts desi"ned to increase metabolism li$e fat burners. Supplements that safely simulate the effects of harmful anabolic steroids! and products that aid in reco ery and promote +oint health li$e 3lucosamine and MS&.

-rotein is one of the most essential buildin" bloc$s to ma$in" ne# muscle. It is cannot be stored in the body so to build muscle you need to constantly replenish your bodies supply of protein. Bnfortunately the foods that are hi"hest in protein are often also the hi"hest in fat! and as a bodybuilder or #ei"htlifter you are al#ays tryin" to decrease your fat inta$e. Also you are probably loadin" on carbs! and a"ain most foods hi"h in carbohydrates are lo# in protein! so most #ei"htlifters #ill supplement #ith a "ood %uality protein po#der. -rotein po#ders come in ariety of types 8 such as #hey protein or soy protein ( and fla ors! and can be used not only in drin$s but in recipes li$e those found in the Jone diet. Chec$ #ith your personal trainer or healthcare professional for the ri"ht protein supplement for you. -rotein builds muscles! a chemical $no#n as AT-! Adenosine Triphosphate is the fuel that po#ers them. ,ne of the other most popular supplements that is ta$en by #ei"htlifters is Creatine. Creatine is naturally found in meat and fish. Creatine #hen it "ets into the muscles combines #ith phosphate and creates AT-. The more ATthe stron"er the muscle and the more resistant it is to fati"ue. AT- "i es the muscle bursts of ener"y that allo# you to #ei"htlift lon"er and stron"er. And finally there are the supplements that are the so(called anabolic alternati es. 'e all $no# about the dan"ers of steroids. To a oid the potential problems of ta$in" steroids but to achie e the same type of effect safely! these products all basically #or$ the same #ay. They use a combination of herbal and other natural in"redients to naturally enhance or stimulate the body=s o#n production of testosterone. And #hile these products are "enerally safe! and do not in ol e the in"estin" of hormones! since the are intended to and can chan"e the le els of hormonal acti ity in the body they should still be used #ith precaution by teens and #omen.

Best "rotein "owders for Weightlifters -rotein is an essential nutrient for buildin" muscle! and therefore it is an essential part of any #ei"htlifters routine. 0ut protein is not stored in the body! and since it is used to build muscle! the more your build up! the more protein you use! and the more protein you need. It is difficult if not impossible for serious #ei"htlifters to ta$e in all the protein they need to build all that muscle. Most foods that are hi"h in protein are also ery hi"h in fat! and as #ei"htlifters or bodybuilders you al#ays #ant to limit your fat inta$e. Also most hea y duty lifters ha e a diet that is hi"h in carbs to bul$ up and pro ide ener"y 8 a"ain foods that are hi"h in carbohydrates! are usually lo# in protein. So most #ei"htlifters #ill "et their protein form sha$es made #ith protein po#ders. -rotein po#der formulations used by #ei"htlifters usually ha e one of t#o sources of the protein! soy and 'hey. It seems in recent years more #ei"htlifters prefer the 'hey protein po#ders. There has been some e idence that Soy and Soy products limit the production of Testosterone! #hich is the last thin" you #ant to do as a #ei"htlifter tryin" to build muscle. 'hey protein also has been sho#n to impro e li er function! boost the immune system and act as a natural anti(bacterial and anti iral. 'hey protein has #hat is called a ery hi"h biolo"ical alue. 0iolo"ical alue is the amount of protein your body replenishes per GAA "rams of in"ested protein. If you are interested in protein bein" used to build muscle! you of course #ant the hi"hest 0Q possible. Bnli$e soy protein! #hich is deri ed form a e"etable source! soybeansE #hey has a hi"h 0Q because it deri ed from mil$. 9-ound for -ound: or actually in this case 9"ram for "ram: the only source of protein #ith as hi"h a 0Q as #hey is e""s! but #hey does not ha e the fat or cholesterol component of e""s.

'hey protein is also hi"h in essential Amino Acid! #hich are also important to #ei"htlifters. 'hey protein po#ders are a ailable from se eral different manufacturers. 'hey protein po#ders either come unfla ored! or can be mi*ed #ith any food or +uices! or in a erity of fla ors to ma$e sha$es and drin$s. 0ut since it comes form co#s mil$ in a recent sur ey many people preferred the taste of e en unfla ored #hey protein o er other protein po#ders! probably because it is deri ed from mil$. Really it becomes matter of personal taste #hen it comes to choosin" any sin"le #hey protein po#der o er another. Any #hey protein from any manufacturer is ideal as a #ei"htliftin" supplement because it is hi"h %uality protein #ith no fat! no lactose! no cholesterol! is all(natural and is lo# in calories.

Weightlifting with a "ersonal rainer 'ei"htliftin"! especially if you are "oin" to be usin" free #ei"hts! is not somethin" that should be approached #ithout "ettin" proper trainin" or instruction first. Most in+uries that are reported due to #ei"htliftin"! or most reasons #hy people fail to achie e the "oals they are "oin" for! are because of improper #ei"htliftin" techni%ue. 'hile you can and many do! learn the basic techni%ues of the basic #ei"htlift e*ercises from a ideo or on(line irtual pro"ram! still many belie e the best #ay to learn is #ith a -ersonal Trainer. A professional personal trainer can not only teach you proper techni%ue! but "ets to $no# you as an indi idual. E aluates your pro"ress and chan"es and modifies routines so that they are ri"ht for you. A personal trainer can help you #ith your o er all lifestyle to ma*imi)e your #ei"htliftin" "oals. A personal trainer #ill be able to ma$e recommendations on the best diet to "o alon" #ith your #ei"htliftin"! the best nutritional supplements! and the other types of #or$outs you should be doin" to enhance and compliment your #ei"htlift routines. So #here do I find a -ersonal Trainer and #hat should I loo$ for in one4 The best place to start loo$in" is at your nei"hborhood healthclub! most professional "yms ha e personal trainers on staff and #ill de elop a pro"ram of sessions #ith one as part of a membership pac$a"e. If they do not ha e trainers on staff they #ill be sure to be able to recommend one to you. -ersonal Trainers ou"ht to be certified by a trust#orthy health institute such as ACSM (The American Colle"e of Sports Medicine! or ACE ( The American Council for E*ercise. 5ou should "et information about your trainers bac$"round! ho# lon" has he or she been a trainer! ho# many students do they ha e. As$ for personal references. 6ind out if they hold any other

de"rees! a#ards or certifications in fitness. If you ha e specific "oals in mind or specific medical conditions be sure you are #or$in" #ith a trainer #ho has $no#led"e and e*perince in these arenas. 6or e*ample if you primary "oal is 0odybuildin"! you do not #ant to #or$ #ith po#erliftin" coach. If you ha e a bac$ in+ury! or heart(trouble you #ant to #or$ #ith a trainer #ho $no#s about #or$outs and #ei"htliftin" routines desi"ned for people #ith such conditions. 0efore you pic$ a trainer it mi"ht be a "ood idea to +ust obser e some trainin" sessions at the "ym! and see #hich trainer seems to be usin" teachin" techni%ues you li$e or has a personality that you #ould be comfortable #ith. A #ei"htliftin" session #ith a personal trainer #ill usually be around NA minutes. The first time you meet #ith the trainer #ill be used to asses your physical abilities! focus on your "oals! and "et prepared for any special needs you may ha e. 5ou #ill li$ely be #ei"hed and body measurements #ill be ta$en to ha e a .baseline.. Subse%uent sessions #ill be de oted to a customi)ed routine of aerobic e*ercises and muscle trainin" for your specific #ei"htliftin" "oals.

Safety ips for Weight Lifting 'ei"htliftin" can be fun. 'ei"htliftin" is a "reat #ay to "et in shape and stay in shape. 0ut li$e any physical acti ity #ei"htliftin" is not #ithout some inherent ris$s. The "ood ne#s is that most of not all of the potentials in+uries that can result form #ei"htliftin" can be a oided by practicin" "ood techni%ue an obser in" proper safety precautions. The most common in+ury related to #ei"htliftin" is a bac$ in+ury. Almost all #ei"htliftin" related bac$ in+uries occur due to improper techni%ue or liftin" beyond ones limitations. 0oth situations can be easily a oided. If yo are prone to a bac$ in+ury or already ha e an in+ured bac$ perhaps you should a oid the #ei"ht liftin" e*ercises that are the most common causes of bac$ in+ury such as S%uats or Deadlifts. 6or be"inners it is far less li$ely to use improper techni%ue that can result in an in+ury! by #or$in" out on a #ei"ht machine! then usin" free #ei"hts. If you do not ha e the opportunity to be properly trained in the use of free #ei"hts! the machines are the #ay to "o. A machine forces you into the ri"ht stance or body position for any "i en #ei"htliftin" e*ercise! and there is little or no possibility of an in+ury due to a dropped #ei"ht #hile usin" a machine. 'hether you are #ei"htliftin" on a machine or #ith free #ei"hts there are se eral other #ei"ht liftin" safety precautions you can ta$e. If you are usin" free #ei"hts! al#ays use a spotter #hen liftin" hea y #ei"hts. If no spotter is a ailable be sure to use e%uipment such as a S%uat ca"e! or press bench that has a place to put the #ei"hts on. 'ei"htlifters liftin" either #ith free #ei"hts or #ei"ht machines should

use #ei"htliftin" "lo es. 3lo es ensure a better "rip on bars! and pre ent blisters and other hand in+uries. 'rist straps and #rist hoo$s can also be used to pre ent hand and #rist in+uries and add more support to the #rists #hile #or$in" out. Similarly $nee braces and bac$ belts can be used #here apropos. 'ei"ht liftin" shoes are a "ood idea to ensure proper balance and stability #hen liftin". Also ma$e sure the e%uipment is properly functionin". 0e sure all pins and clips are secure and in the proper place. 0e sure your #or$ out area is free from obstacles and other potential ha)ards. Do not lift beyond your means! follo# a lo"ical pro"ression of slo#ly increasin" the amount of #ei"ht or reps. A oid the temptation to 9lift to your ma*:. Moderate soreness is ,I! and should be e*pected from ay #ei"htliftin" session! ho#e er se ere pain is not normal. If you are e*periencin" se ere pain stop #hat you are doin"! you are no doubt doin" somethin" #ron". And finally! probably the best #ay to #ei"htlift safely! ensure proper techni%ue! and a oid in+ury is to #or$ #ith a certified personal trainer.

Weight Lifting at Home 2s $ym 5ou are about to "et started #ith a #ei"htliftin" pro"ram and no# you are #onderin" should I #or$out in a "ym or purchase home e%uipments and #or$out at home4 Each ha e their ad anta"es and disad anta"es and e*perts a"ree it matters far less #here you #or$ out then ho# you #or$out. As lon" as you learn properly and lift properly you pretty much physically can "et the same #or$ out #ith the ri"ht #ei"htliftin" routine at home! as you can in any "ym. 2ome s. 3ym in a #ay really is part of the broader %uestion of free #ei"hts s. #ei"ht machines. 0ecause a set of barbells is pretty ine*pensi e and does not ta$e up much space! it really is ery possible to "et the same #or$out at home as in a "ym. 'ith proper trainin" you can accomplish anythin" ;and more! some #ould ar"ue< #ith a "ood set of free #ei"hts as you can #ith #ei"ht machines. 0ut proper trainin" is the $ey! and if you are "oin" to #or$out at home #ith free #ei"hts! you need to "et yourself a "ood series of instructional ideos! or maybe a fe# sessions #ith a personal trainer. If you are a total no ice and #ould feel more comfortable on machines! today that does not rule out home #or$outs. There are "ood %uality affordable home #ei"htliftin" machines a ailable that do not ta$e up nearly as much space as they used to. The ad anta"e of #or$in"out at home is +ust that 8 bein" at home. 5o are in your o#n space! you can #or$out #hen you #ant for as lon" as you #ant. ,n the other hand it ta$es real discipline to #or$out re"ularly at home! and many people feel the need to ha e a "ym membership to stay moti ated since they don=t #ant to feel they are #astin" money. 3yms also ha e the ad anta"e of trainers on staff. Some people li$e the social interaction of "yms! and some people really "et off at sho#in" off in a

"ym! #hile others relish the pri acy of #ei"htliftin" at home. So it really comes do#n to a case of personal choice and personality type as to #hat is better for them #ei"htliftin" at home or #ei"htliftin" in a "ym. The other ad anta"es of #ei"htliftin" in a "ym ho#e er are that in a "ym it is easier to cross train #ith other acti ities for cardio li$e aerobics or s#immin". Then a"ain many people #ith home "yms also o#n a treadmill or stationary bi$e! or can simply ta$e a +o" or bi$e ride around the bloc$ for cardio! so a"ain personal choice. ,thers I ha e spo$en #ith ha e told me that e en ha in" "one all out to set up a home "ym #ith e erythin" you can thin$ of! #ei"htliftin" machine! Stairmaster! ellipticals you name it 8 they still found the TQ and refri"erator! $ids! #ife! #hat( ha e(youE too distractin" to really "et a into a "ood #ei"htliftin" and stren"th trainin" re"imen at home. So they #ound up thro#in" the #hole shootin" match on E0ay and used the proceeds for a "ym membership7

Best Weight Lift 1outines ! What the "ros Say 'ei"htliftin" is no $no#n to a be "reat #or$out for anybody! any se* and +ust about any a"e or fitness le el. There is not a sin"le human bein" on the planet abo e the a"e of D that can not benefit from reducin" fat and buildin" lean muscle mass. That ha in" been said! #hat then is best #ei"htliftin" routine to do that4 Ta$e a loo$ at the list I "a e you at the start of this para"raph 8 %uite a broad ran"e of people ri"ht4 And do you thin$ a routine for a KA year old #oman #hose #ei"htliftin" "oal is to increase some stren"th and fi"ht the effects of osteoporosis 8 could possibly be the same as a >? year old competiti e bodybuilder4 ,f course not 8 the best #ei"htliftin" routines are the ones that are best 6,R 5,B 8 and for your indi idual "oals. 2o#e er #ith that in mind there are some "eneral ideas that all pros a"ree ma$e any #ei"htliftin" "oals more achie able. It is al#ays best to clearly define your "oals and #or$ #ith a professional trainer before you be"in any #ei"htliftin" pro"ram. And also chec$ #ith your doctor! as you should before be"innin" any e*ercise re"imen. The basic formula to successfully buildin" lean muscle mass throu"h #ei"htliftin" is a simple one. 'or$ only one muscle "roup per day 8 and be a#are of #hat e*ercises #or$ multiple muscle "roups 8 a tried and true formula is @ days on > days off. 2ea y Compound e*ercises li$e S%uats! Deadlifts etc! #or$ multiple muscle "roups and "i e yo more 90an" for your 0uc$s! so focus on these

type of e*ercises! unless you "oal is to build specific muscles for specific sports or daily acti ities Al#ays de elop your #ee$lyMdaily routine to lift lar"e muscle "roups before small one Do compound #ei"htlift e*ercises before isolation e*ercises A"ain the ma"ic of #ei"htliftin" as an e*ercise is that it can be used to impro e o erall health and physical fitness for your entire life 8 +ust as$ /ac$ LaLanne! still pumpin" at CF7 0ut a #ei"htliftin" pro"ram also can be tar"eted and tailor made to #or$ specific muscle "roups for specific sports! or e en slo# the pro"ression of certain disease states li$e osteoporosis or arthritis. So #ithout "ettin" into specific e*ercises for your specific "oals! e*perts also recommend the follo#in" for "ettin" the most out of a "eneral #ei"htliftin" pro"ram. Do more compound than isolation e*ercises! use proper form! and use hea y #ei"hts #ith minimal reps. The $ey to buildin" muscle is to stimulate muscle "ro#th by pushin" muscles to the point of fati"ue and stress 8 hea ier #ei"hts do this more effecti ely. There is a misconception that if you can continue to do rep after rep #ith a li"ht #ei"ht you #ill "et 9tone and definition:. This is not true. &o# that is not to say that doin" reps of li"ht #ei"ht has no benefit 8 you are "ettin" a cardio #or$out doin" that 8 but that is all you are doin" 8 you are doin" nothin" to build muscle. That is #here the familiar term 9&o -ain 8 &o 3ain: comes from. It doesn=t mean that #ei"htliftin" is supposed to hurt! nor does it refer to the ob ious pain you #ill be in the ne*t day after your first #ei"htliftin" session. It means that in order to build muscle! muscle tissue must first be 9hurt: it needs to be pushed beyond its limit 8 so it re"ro#s bi""er and stron"er 8 it=s really is that simple.

Weightlifting World 1ecords 'ei"htliftin" is a "reat #ay to be fit life. 6or the layperson there really is no #or$out routine #ith more o erall health benefit then #ei"htliftin". 0ut lets not for"et that #ei"htliftin" is also a competiti e sport! so #e thou"ht you mi"ht be interested in some 'ei"htliftin" 'orld Records. As a sport! #ei"htliftin" is o erseen by the I'6! International 'ei"htliftin" 6ederation. The records discussed in this article #ill be those sanctioned and alidated by the I'6. The I'6 #as founded in GCA@! ho#e er competiti e #ei"htliftin" has a much lon"er history then that! the most ancient tests of stren"th #ere #ei"htliftin" competitions! and #ei"htliftin"! as #e $no# it today #as part of the ori"inal 3ree$ ,lympic "ames. Modern ,lympic and professional #ei"htliftin" as sanctioned by the I'6 really be"an to "ain popularity especially in this country in the GC@A=s. Throu"hout the GC@A=s! RNAs and into the GCKA=s and DA=s Russian Lifters and other eastern Europeans seemed to dominate the sport. Many people are familiar #ith the name Qasly Ale*eye of The BSSR! #ho in the GCKA=s set DA #orld records and #on t#o ,lympic "old medals! and is "enerally reco"ni)ed as the "reatest po#erlifter #ho e er li ed. 2o#e er patriotic Americans should also ta$e note that a poll of I'6 membership conducted in the GCDA=s named the BSA=s Tommy Iono as the "reatest #ei"htlifter in history. Iono set >N #orld records! #on t#o "old medals! one sil er and remains the only

competiti e #ei"htlifter to set and hold onto #orld records in four different #ei"ht classes The current official record for the Men=s Clean and /er$ is an impressi e @KC.D lbs! held by Iranian po#erlifter! 2ossein Re)aradeh. The hea iest clean and +er$ of all time #as done by Leonid Tarane$o of the then So iet Bnion #ho in GCDD lifted @DN.? pounds. Re)ardeh also holds the current record for the Snatch at ?NC.N pounds. The all time hea iest recorded snatch #as ?KN.> pounds lifted by Antonio Irasle of 0ul"araia in GCDK. ,n the #omen=s side! ?A>.F pounds #as clean and +er$ed by 3on"hon" Tan" of China at the >AA? ,lympics in Sydney. There are many other feats of #ei"htliftin" pro#ess and ama)in" 9unofficial: if you #ill! records in #ei"htliftin" that are %uite interestin" and fascinatin". They certainly can $eep you moti ated! and #ho $no#s maybe you mi"ht #ant to "o after one of these. Accordin" to 3uinness! the record for the most bench presses in one hour is held by Eamonn Ieane of Ireland #ho bench pressed a #ei"ht or >AAlbs G!>DA times! and did ?CF reps #ith a GAAlb #ei"ht all in under G hour for a total of FA@!FAA pounds7 And -hil -fister #as named the >AAN 'orlds Stron"est Man in that annual competition! #hen in the final round he deadlifted t#o cars #ei"hin" a total of K>D pounds G> times! then he defeated his opponents and "ained the title by bein" the only man it the competition to successfully o erhead lift ? irre"ularly shaped stones #ei"hin" >>K! >?>! >K@! and >C? pounds respecti ely.

Is there a #ifference Between Weight Lifting and Body Building? 5es. /ust as$ that %uestion to a 9bodybuilder: or a 9#ei"htlifter: and you #ill "et an earful of an ans#er. 'hile it is true that bodybuilders and #ei"htlifters #ill both train #ith #ei"hts 8 they are t#o ery distinct sports! #ith t#o ery distinct "oals in mind! especially #hen #e are tal$in" about them on the professional le el. A professional or competiti e bodybuilder is mainly concerned #ith loo$. They are "oin" for an o erall body ima"e that sho#s off lean and defined muscle mass to its "reatest isual apperance. A #ei"htlifter on the other hand is primarily concerned #ith liftin" #ei"hts to build muscle and increase stren"th. &o# both sports in ol e #ei"ht trainin" and stren"th trainin" and that is #here these is crosso er! and probably the reason for much of the confusion. 0ut the #ay an indi idual trains! and by trainin" #e mean o erall lifestyle! and especially as this relates to diet and nutrition! #ill be the "reatest departure point bet#een 9#ei"htlifters: and 9bodybuilders.: The ultimate "oal in a bodybuildin" competition is definition! and definition as defined in the bodybuildin" #orld means the most muscle and least amount of fat. 0odybuilders stri e for AH body fat! and #hile that may not be possible! many competiti e bodybuilders ha e percenta"es of body fat in the > 8?H ran"e. This is

of a far less of a concern to a #ei"htlifter. A #ei"htlifter especially a competiti e #ei"htlifter #ins his competition by liftin" the most #ei"ht ( period. So he #ill #or$out specific muscle "roups to ma*imi)e the stren"th in the areas of their competition. In other #ords the muscles most important durin" a snatch or Deadlift. 6or the competiti e bodybuilder on the other hand #innin" a competition has nothin" to do #ith ho# much you can lift or ho# stron" your muscles are! but ho# #ell your o erall physi%ue loo$s! and loo$s ri"ht to"ether. All the muscles on a competiti e bodybuilder must loo$ symmetrical! and in proper proportion! so they must #or$ out all parts of the body e%ually. &o# if you are not plannin" on competin" in either sport the distinction may not really be that important to you. 2o#e er! the discussion spells out ho# important it is to clearly identify your "oals as to #hy you are liftin" #ei"hts. Are you loo$in" to impro e physi%ue4 Enhance stren"th and stamina4 ,r maybe a little or both4 If you are not a competitor! it really matters less #hat your call yourself! then #hat you #ant to accomplish #ith #ei"htliftin". 'hen you $no# #hat you #ant to "et out of a #ei"htliftin" pro"ram you can then desi"n a series of routines! e*ercises and lifestyle chan"es! to meet those "oals accordin"ly.

/ero-ics and Weight Lifting Traditional fitness and e*ercise "urus ha e often slammed #ei"htliftin" as ha in" a minimal impact on cardio ascular health and o erall health! because of its lac$ of bein" an aerobic e*ercise. Current medical thin$in" has not only debun$ed this myth! #ith se eral studies that pro e there is an aerobic content to "eneral #ei"htliftin"! there is no# also a #hole school of thou"ht amon" the #or$out community that could be considered aerobic #ei"htliftin". Aerobic #ei"htliftin" combines the best of traditional #ei"htliftin" e*ercises and techni%ues! #ith traditional cardio #or$outs! for impro ed o erall health and fitness. Traditional #ei"ht liftin" or #ei"ht trainin" insist on a rest period bet#een each set of e*ercises. Aerobic #ei"ht liftin" borro#s from the philosophy of circuit trainin". In simple terms it means $eep mo in" don=t stop! mo e form one e*ercise to the ne*t #ithout a rest period. This increases the need for blood infused o*y"en to po#er you muscles! and forces the lun"s and heart to #or$ harder! effecti ely an aerobic #or$ out. If you are #or$in"out at home and do not ha e a multi( station "ym machine and cannot mo e directly form one #ei"htliftin" e*ercise to the ne*t #ithout stoppin" to chan"e #ei"ht plates on your barbells! you can "et the cardio benefit by doin" a little traditional aerobic e*ercises bet#een sets! li$e s$ippin" rope.

5ou #ill find that you #ill be less sore after doin" this $ind of aerobic #ei"htliftin". This type of #ei"htliftin" promotes the remo al of to*ins and poisons in the body. Durin" a traditional #ei"htliftin" #or$out #hen the muscles are at rest durin" the rest cycle! these to*ins are "i en the ability to build up in the muscles! by $eepin" the blood mo in" #ith aerobics! they are more li$ely to be flushed out. 5et the continuous liftin" does $eep the muscles fati"ued #hich is the basis for them to rebuild as in traditional #ei"htliftin". Combinin" aerobics #ith #ei"htliftin" in one form or another has pro en health benefits! especially for middle(a"ed people. A recent study published in the American /ournal of -re enti e Medicine found that people in the study a"ed @@( K@ lo#ered the de"ree of metabolic syndrome 8 a condition combinin" diabetes and heart disease 8 ?G percent! #ith a N month pro"ram of aerobic e*ercises and #ei"htliftin". Aerobic #ei"htliftin" can brea$ the monotony of a traditional #ei"ht liftin" routine. Aerobic #ei"htliftin" throu"h circuit trainin" can help introduce people to #ei"htliftin" #ho other#ise felt it #as not for them. 0y #or$in" out #ith aerobic styled #ei"htliftin" you really do achie e the best of both #orlds! you can "et all of the cardio ascular and fat burnin" benefits of traditional aerobics! and the buildin" up of lean muscle mass! increased stren"th and stamina of traditional #ei"htliftin"! all in one #or$out

Weight Lifting and 1aising Meta-olism 'hy is #ei"htliftin" such a "reat #ay to stay fit4 It isn=t +ust because of the "reat loo$ you #ill "et 8 #ei"htliftin" has a multitude of health benefits because #ei"htliftin" raises your metabolism. Metabolism! #e $no# it is the problem #ord #hen it comes to tryin" to lose #ei"ht. The slo#er our metabolism the harder it is to lose fat and $eep it off. &o# there are hundreds of theories as to #hy one person has a slo#er metabolism then another. Certainly lifestyle and eatin" habits ha e a lot to do #ith it. As do "enetic factors. -lus e eryone=s metabolism! no matter ho# "ood shape they are in! slo#s #ith a"e. There is ho#e er one undeniable biolo"ical fact 8 muscle raises your metabolism! fat does not. Muscle is #hat is $no#n as acti e tissueE e en at rest muscle consumes ener"y. In the body consumption of ener"y means burnin" of calories. The more muscle you ha e the more calories you burn. And #ei"htliftin" builds muscle. &o# once you ha e become a metabolic fat burnin" machine! #ith increased lean muscle from #ei"htliftin"! you recei e all the other per$s of that hi"her metabolism. ,ther e*ercises #ill become easier! and you #ill continue to burn fat. &o# this is important because if you really #ant to raise that metabolism $eep it

up there and stay healthy! it ta$es more then +ust the boost you #ill "et form #ei"htliftin". E*perts a"ree that to raise you metabolic rate and $eep it hi"her! it is best to combine #ei"htliftin" #ith other e*ercises and increased physical acti ity! and the added stren"th one "ets form #ei"htliftin" ma$e this that much easier. 'ant a sure #ay to lo#er your metabolism! ho# about an in+ury that ta$es you off your feet and puts you on the couch for a fe# #ee$s4 'ei"htliftin" correctly can help to pre ent other sports related in+uries by stren"thenin" +oints! bones and muscles. And finally! #hile #ei"htliftin" and e*ercise are the surest #ay to "i e your metabolism a boost! you also must ad+ust your diet and limit your fat inta$e. The bi""est mista$e most people ma$e #hether they are acti e #ei"htliftersMe*ercisers or not 8 is to s$ip brea$fast. 5our metabolism has dropped durin" rest o erni"htE it #ill stay lo# and "o into 9star ation: mode if not "i en ade%uate nutrition in the mornin". The best #ay to $eep a re ed up metabolism "oin" is to "i e your body constant fuel to burn! and eat small amounts of food all day lon". Thin$ about it li$e $eepin" a fire roarin" in the fire place! $eep thro#in" in #ood and it #ill continue to consume fuel and burn bri"ht and po#erful 8 don=t feed it and #hat happens4 It #ill slo#ly die do#n until it "oesS,ut.

Weightlifting for Women o(er 34 6or a lon" time #omen! e en #omen #ho lo ed to e*ercise and stay in shape! feared #ei"htliftin"! and preferred to +ust do 9cardio and aerobics: for fear of "ainin" 9bi" muscles and loo$in" li$e a man:. Today most #omen reali)e this is a myth! and $no# the benefits of #ei"htliftin" and buildin" lean muscle. 0ut they may not reali)e that these benefits e*tend into the forties and beyond. In fact recent studies ha e sho#n that the benefits of #ei"htliftin" can do a lot to reduce the effect of a"in". And #hat #oman doesn=t #ant to do that4 Accordin" to a recent report in the /ournal of the American Medical Association ;/AMA< it has been found that #ei"htliftin" and stren"th trainin" for #omen can help them perform better #ith the tas$s of e eryday li in" as they a"e. It is a biolo"ical fact that #oman ha e smaller muscles! frailer bones! and more body fat than men. As #e a"e #e tend to lose muscle mass! lose bone density! and of course "ain fat due to slo#er metabolism. Since #omen ha e less to start #ith! they are at "reater ris$ of certain a"e related condition due to bone and muscle loss! such as osteoporosis! loss of balance! and frail s$eletons. ,lder #oman are at far "reater ris$ of bone fractures then their male counterparts. Muscle and bone stren"thenin" e*ercises! such as #ei"htliftin" has been sho#n to si"nificantly reduce these ris$s! especially in postmenopausal #oman.

'ei"htliftin" has been sho#n to do more for #oman tryin" to lose #ei"ht and $eep it off then aerobics alone. 'hile aerobic e*ercise #ill burn more fat initially upon #or$in" out then #ei"htliftin". Studies by specialists in Sports Medicine ha e pro en that the body continues to burn calories up to t#o hours after a #or$out #ith #ei"hts! #hile the effects of a traditional aerobic #or$out only last about half hour. 'oman be"in to lose muscle mass in their FA=s! it accelerates in the ?A=s and "ets e en more rapid #ith the hormonal chan"es that occur #ith menopause. As muscle is lost fat ta$es its place. Metabolism slo#s! and e en #ithout eatin" more or e*ercisin" less! #omen in their ?A=s #ill start to "ain #ei"ht. This process can be re ersed #ith #ei"htliftin" and "ainin" bac$ lean muscle and you $no# #hat ladies! that doesn=t mean you #ill loo$ 9manly: but id does mean you #ill loo$ and feel youn"er7 'ei"ht trainin" at any a"e has been sho#n to be "ood for your heart! but this too is especially "ood ne#s for #oman in their ?A=s. As a "eneral rule most #oman are not at ris$ for heart disease prior to the a"e of ?A. 0ut o er ?A that ris$ be"ins to increase. Accordin" to the American 2eart Association #ei"htliftin" has been sho#n to si"nificantly decrease se eral of the ris$ factors for heart attac$E includin" lo#erin" blood pressure! and reduction of fat! lipids and cholesterol build up in the blood

Weight Lifting on the Beach AhhS sun! sand and surf. 'hile there has been much debate o er #hat is the best place to #ei"htlift either at home or in the "ym 8 for many #ei"htlifters! those aren=t e en in the runnin". 6or them their fa orite place to #ei"htlift is on the beach. And #hen it comes to #ei"htliftin" and #or$in" out on the beach there is probably no place more famous or more #ell $no#n then California=s Muscle 0each. /ac$ LaLanne and Qic Tanney are only t#o of the fitness le"ends that made the place famous. In its heyday muscle( bound stars from 0uster Crabbe ;6lash 3ordon< and /ohnny 'eissmuller ;Tar)an< to Ste e Ree es ;2ercules< all sho#ed their stuff on Muscle 0each. ,utdoor 0ody 0uildin" Competitions. Muscle 0each is still an e*tremely popular #or$ out spot for fitness enthusiasts of all shapes and si)es. Located in Santa Monica the beach has been fully restored and features many state of the art #or$ out stations. It e en has scaled do#n stations and 9/un"le 3yms: on a padded "round for $ids. The site is still a popular one for many on "oin" bodybuildin" competitions. /oe 'heatly -roductions holds #ee$ly competitions at Muscle 0each e ery Sunday afternoon from Au"ust And of course current 3o ernor of California Arnold Schar)ene""er #as once a common site at Qenice 0eaches

throu"h ,ctober. As al#ays in the tradition of the ori"inal Muscle 0each the public is free to attend. If you #ant to "et a loo$ at some of the "reat bods on the "uys ;and "als< #ho fre%uent Muscle 0each chec$ out http:MM###.pbase.comMmar$#pMsantamonica. The bonds bet#een #ei"htliftin"! body buildin"! Muscle 0each and 2olly#ood #ere more formally tied in >AAG #hen se eral actors #ho portrayed the le"endary stron"man 2ercules #ere "i en special reco"nition at the >AAG Muscle 0each Competition. Actors #ho portrayed the Sandal 'earin" 3ree$ Demi"od! Mar$ 6orest! Ed 6ury Mic$ey 2ar"itay! Re" Le#is and -eter Lupus (#ho #as probably better $no#n for playin" Circus Stron"man 'illy Armita"e for se eral seasons on the 9Mission Impossible: TQ series ( #ere all present to accept the Special Achie ement A#ard. California isnPt the only Coast #ith a popular 'ei"htliftin" and 0odybuildin" Destination. In &o ember 3old=s 3ym 2olds their annual 9Muscle Camp: Competition on Miami 6lorida=s South 0each. &ormally the play"round of celebrities! sports stars! and other 9Rich and 6amous: types! for one #ee$end in &o ember the beach becomes home to some of the top names in the body buildin" #orld includin"E /ay Cutler! Sha#n Ray and Milos Sarce . It is a three(day e ent #ith trainin" sessions! tips from the pros and day and e enin" competitions on the beach.

Weightlifting for Men '(er 54 Recent studies ha e pro en that you are ne er too old to start #ei"ht trainin" and benefit from the #ealth of physical benefits of #ei"htliftin". In fact if you ha e ne er done any #ei"htliftin" or stren"th trainin" and are o er @A! no# is the best time to start. Men lose muscle mass as they a"e ( it=s a fact. 6or each decade of adult life if #e do not e*ercise #e lose @ to K pounds of muscle! most "uys as they a"e put on at least that much or more in fat as metabolism slo#s. 'ei"htliftin" and stren"th trainin" has been sho#n to not only slo# this process! but can replace much of lost muscle tissue. As you build muscle tissue! metabolism increases! and many benefits result. Many of the conditions that come #ith a"in": osteoporosis! arthritis! hi"h blood pressure! heart diseases can actually be pre ented and in many cases e en re ersed! #ith an appropriate #ei"htliftin" re"imen. Total +oint replacement sur"ery such as the $nee and hip! is probably the most common sur"ery in men o er @A. A proper re"imen of stren"th trainin" and #ei"ht liftin" has been pro en in study after study to reduce the need for such sur"ery! as increased muscle stren"th also helps preser e and in many cases stop the deterioration of #ei"ht bearin" +oints. Also one of the most common in+uries amon" older people is sprained or bro$en #rists and an$les due to falls.

'ei"htliftin" has been sho#n to pre ent these in+uries in more then one #ay. 'ei"htliftin" stren"thens bones! ma$in" them less fra"ile! and less susceptible to fracture in the e ent of fall. And also #ei"htliftin" impro es balance and le" stren"th! ma$in" a fall far less li$ely in the first place. Members of the medical and the fitness community no# "enerally a"ree that probably the best pre entati e and anti(a"in" medicine there is is #ei"htliftin" and stren"th trainin". ,f course especially for older men #ho may be #or$in"out #ith #ei"hts for the first time it is hi"hly recommended that you consult #ith your physician before startin" any $ind of e*ercise routine. Then once you are "ood to "o you can +oin a "ym or you can "et a "ood set of barbells and be"in resistance trainin" and #ei"htliftin" in your o#n home. If you ha e ne er lifted before and since bein" o er @A you may be at "reater ris$ of certain in+uries 8 +oinin" a "ym and #or$in" #ith a personal trainer to learn proper techni%ue and #ei"htliftin" safety is probably a "ood idea. A personal trainer can also help to tailor a #ei"ht liftin" routine to your specific "oals and personal needs. Also #hile many professional #ei"htlifters disdain #ei"ht machines! for older be"inners they are "reat because they are easier to use! insure proper form and techni%ue! and can be used by +ust about anyone #ith little or no instruction or prior #ei"htliftin" e*perince.

"rotect 6our Hands While Weight Lifting &e*t to bac$ in+ury probably one of the most common in+uries in #ei"ht liftin" is in+ury to the hands. E en #hen liftin" #ith perfect techni%ue the hands ta$e a lot of abuse #hen #ei"htliftin" and it is ery ironic that #here #ei"htliftin" has been sho#n to actually pre ent or in some cases re erse arthritis in some +oints li$e the elbo#s! $nees and shoulders! it can cause arthritis in the hands. 'ith o er @A bones in the hand! hand pain is certainly %uite common amon" #ei"htlifters. 0ut most hand pain that is the result of #ei"htliftin" can be a oided #ith the use of proper protecti e e%uipment li$e #ei"htliftin" "lo es. 'ei"htliftin" "lo es are desi"ned to pre ent hand in+uries and ensure a better "rip on #ei"htliftin" "lo es. 0asic #ei"htliftin" "lo es offer simple protection from blisters and calluses and "i e a surer "rip on the bar. They are ine*pensi e! usually less then ten dollars! and probably made of leather #ith a stretch material li$e spande* for a sure fit around the #rist. They do not differ that much form other sport or dri in" "lo es. Mo in" up in %uality ;and price< are #hat are usually called 9performance: "lo es! that are li$e the basic or standard #ei"htliftin" "lo es #ith the added feature of some type of additional support for the #rist. They may also ha e some paddin" in the palm for additional comfort. Then there are #ei"htliftin" "lo es that ha e built in hoo$s or straps as an additional safety feature. Liftin" straps pre ent hand and #rist pain and also allo# more reps and lon"er #or$outs. 6or

serious lifters there are professional #ei"htliftin" "lo es. These are made for anyone #ho trains #ith hea y #ei"hts more than @ days a #ee$. They ha e ad+ustable #rist supports! paddin"! rubber cushions and reinforced no(slip areas in the palms. They #ill pro ide the ma*imum protection support and comfort for the more than casual lifter and sell in the FA.AA to ?A.AA ran"e. If you already ha e arthritis in the hands and #rists! there is a ne# series of "lo es on the mar$et specifically desi"ned to impro e the "rip stren"th of people #ith hand arthritis and allo# them to $eep liftin". Made of neoprene rubber #ith thic$er hand pads then in most performance "lo es and speciali)ed #rist supports! these "lo es act li$e shoc$ absorbers for the hands #hile #ei"htliftin". These "lo es are recommended by fitness trainers o er standard #ei"htliftin" "lo es for any lifter! not +ust those #ith arthritis. The paddin" and support of these "lo es allo# a lifter to do more reps and #or$ out lon"er because of increased "rip stren"th and less hand pain.

Best Weight Lifting 1outines for S*iers ,ne of the thin"s that ma$es #ei"htliftin" such a "reat e*ercise is that it not only is the best #or$out you can "et for o erall health and fitness! but since there are isolation #ei"htliftin" and stren"th trainin" e*ercises! you can tailor ma$e routines to impro e your performance in any sport. 6or e*ample s$iin". -eople #ho do not s$i re"ularly may not reali)e ho# physically demandin" a sport it is. And #e are not tal$in" about e*treme do#nhill here! e en basic recreational s$iin" ta*es muscle "roups in both the upper and lo#er body! and re%uires "ood balance. If you do not #or$out #ith #ei"hts re"ularly! as #e recommend for all people! it is e*tremely important that you #or$ your muscles for s$iin". 'hy4 0ecause for most people s$iin" is a once a year acti ity! and if you ha e been sittin" around on your duff all year before that first s$i trip! you certainly are not in any condition to face a do#nhill. 'ei"ht trainin" and #ei"ht liftin" routines that can add to your fle*ibility and muscle stren"th are recommended for s$iers. 5ou also #ant to stren"th train especially for the %uads. Stron" %uads can help protect yo from the most common s$iin" in+uries li$e dama"e to the $nees +oints from sudden stops or turns.

Le" lifts ad le" presses are probably the best e*ercise for stren"thenin" %uads. 5ou can do le" lifts or le" e*tension on the le" station on a #ei"ht machine! or #ith a barbell and #ei"h bench outfitted for le" e*tensions. Sit #ith bac$ firm a"ainst the bac$ of the padE slip your an$les ti"ht under the footpad. 'ith you bac$ strai"ht and firm do at least F sets of GA reps at a comfortable #ei"ht. As your stren"th increases! build it up to G> 8 G@ reps. Also try to ?( D reps #ith each le" indi idually at half #ei"ht. Le" -resses are also ery effecti e for buildin" up muscle in the %uads. There are se eral positions for le" presses on most multi("ym stationsE any and all of them are aluable #ei"htliftin" e*ercises for s$iers. The same machine or bench that you used for le" e*tensions! can also be used for hamstrin" stren"thenin"! another e*ercise of alue to s$iers. 6lip o er onto your bellyE slip your le"s under the footpads to do hamstrin" curls. S$iers are also "oin" to benefit from stren"thenin" the calf muscles. Most "yms #ill ha e a calf machine! but you can also accomplish the same #or$ out #ith a barbell across the shoulders. And if you really #ant to "et a compete lo#er body #or$out 8 s%uats and lun"es are the tic$et 8 but these can be difficult e*ercises and not recommended for be"inners #ho ha e had no prior #ei"htliftin" e*perince or trainin". Try to do these e*ercises at least t#o days a #ee$! #ith t#o days off to rest and rebuild. 5ou mi"ht #ant to ta$e a day in bet#een to #or$ the upper body. It is not a "ood idea to #or$ the same muscle "roups t#o days in a ro#. 0ut #ith a little simple #ei"ht trainin" you=ll be ready for the slopes in no time.

Best Weight Lifting 1outines for ennis "layers Tennis itself is a "reat and fun #ay to e*ercise and stay in shape for people of all a"es. 0ut #hat e*ercises can you do to impro e you tennis "ame4 Simple ans#er ( #ei"htliftin" and stren"th trainin". ,ne of the main reasons that fitness and health professionals ali$e ha e be"un to reco"ni)e #ei"htliftin" and stren"th trainin" as the perfect e*ercise! is that it is not only is the best #or$out you can "et for o erall #ellness! but #ith isolation #ei"htliftin" and stren"th trainin" e*ercises! and e en compound e*ercises that tar"et specific muscle "roups! you can customi)e #ei"htliftin" routines to impro e your performance for any "ame 8 e en tennis. At first "lance you mi"ht thin$ that stren"th trainin" and therefore #ei"htliftin" e*ercises for tennis players #ould concentrate on arms and "rip stren"th for better po#er and control of your shots. And #hile that is true and all tennis players #ill #or$ the arms and upper body 8 pros and enthusiasts all a"ree that a sharp tennis "ame relies as much an speed and a"ility as it does on the po#er of your forehand or ser e. 'hile there #as a time #hen it #as belie ed that athletes other then bodybuilders or #ei"htlifters should not #ei"htlift because they #ill "et too 9muscle bound: or too hea y to perform! that is "enerally a 9fitness myth: that has since been debun$ed. 1uic$ness of the le"s! balance! a"ility! the ability to stop %uic$ and

turn! and shift directions 8 all important to the tennis player 8 are all a function of muscle stren"th. The stron"er your le" muscle the more force it e*erts a"ainst the court! the faster you "o to "et to that ball 8 simple physics. Stron" le" muscles! %uads and calf! and hamstrin"s! also mean that it is less li$ely you #ill e*perince the most common tennis playin" in+uries li$e! torn li"aments. A #ei"htliftin" routine that you #ould follo# for basic stren"th trainin" and o erall "ood health is "reat for tennis. Doin" a circuit of full body #or$outs both to impro e upper and lo#er body! #ill all benefit your tennis "ame. 'hile ha in" stron"er specific muscles #ill impro e specific aspects of your "ame as described! an o erall increase in lean muscle mass as the result of a re"ular stren"th trainin" and #ei"htliftin" routine #ill impro e your stren"th and stamina! #ill impro e you cardio function! and ma$e you lun"s #or$ more efficiently. All factors that are e*tremely important in a ri"orous acti ity li$e a fe# sets of tennis. If you are a re"ular tennis player 8 you #ill 9lo e: the 9ad anta"e: that #ei"htliftin" #ill "i e you.

Best Weightlifting 1outines for rac* 5ears a"o the con entional #isdom #as that athletes! especially athletes that relied on speed li$e trac$ and filed stars 8 should not #ei"htlift or stren"th train. There #as the thin$in" that they become too 9muscle bound: and cannot perform #ell due to hea y or bul$y muscle. 'ell Sports Medicines practioners and professional trainers $no# that that is simply not true. 'ei"htliftin" and stren"th trainin" can and does impro e the ability of anybody! any athlete in any sport 8 e en trac$ and field. Today trac$ runners #ill all stren"th train. They reco"ni)e that stron" le"s and lithe body made of lean muscle 8 is #hat a trac$ runner needs. And you can "et that $ind of endomorphic physi%ue throu"h #ei"htliftin". Speed is probably the most essential element to the trac$ competitor. And speed #or$outs are #hat are called for #hen it comes to the best $ind of #ei"htliftin" routines for the runner. In #ei"htliftin"! speed #or$outs refer to inter al trainin". It is a trainin" style of #ei"htliftin" desi"ned to increase speed! stamina! and endurance ma$in" it the ideal trainin" method for trac$ and field athletes. In inter al trainin" the #ei"htlifter #ill push themsel es hard and fast to their limits. Inter al trainin" is the best #ay to burn fat and raise metabolism! #hich is #hy it is the preferred method for runners. In inter al #ei"htliftin"! the #ei"htlifter uses

time as a mar$er! you #or$ a certain e*ercise to the ma* for that period of time! and then follo# it #ith an easier #or$out for another period of time. Determinin" the ma*imum and #hat e*ercises should be performed at #hat inter als is the $ey to successful inter al #ei"ht trainin". And therefore inter al trainin" is not somethin" that should be attempted on your o#n! but rather you should #or$ #ith a professional trainer or fitness coach to de elop a pro"ram that is ri"ht for your particular needs. 0ut lets say you are not a competiti e runner! +ust someone #ho runs as hobby! for other fitness! or does the occasional marathon. 'ei"htliftin" and stren"th trainin" is for you too. 'hile inter al trainin" is a preferred method for the pros! the a era"e runners need not #ei"htlift at that intensity. 2o#e er! any runner can benefit from the impro ed stren"th and stamina that #ill come from #ei"htliftin". The sin"le most effecti e #ei"htliftin" e*ercise for impro in" +ust about any sport related to trac$ and field 8 S%uats. Ironman triathletes! and other trac$ and field and fitness pros ha e called S%uats 9The -erfect E*ercise: because #hen done correctly they #or$ e ery ma+or muscle "roup critical to sports li$e runnin"! s#immin"! and bi$e ridin".

Best Weightlifting 1outines for Base-all 'hen it comes to team sports you probably en ision that only football trainin" camps ha e a hu"e #ei"ht room. And yes a lot of &6L players #ill stren"th train and bodybuild much the same #ay as bodybuilders and #ei"htlifters! but there isn=t a sport out there #hose players can=t benefit form #ei"htliftin" and stren"th trainin" 8 and baseball is no e*ception. 2a e you loo$ed at the arms on any po#er hitter lately4 &o# contro ersies about performance enhancin" dru"s not #ithstandin" there is not a ball player out there! professional or other#ise that doesn=t reali)e they need to "et an ed"e o er their competition! and #ei"htliftin" is the surest! safest! and le"alist #ay to do that. Stren"th trainin" and #ei"htliftin" impro e o erall stren"th! impro e stamina! impro e speed! coordination and balance! and help to pre ent in+uries. 'hat baseball player doesn=t #ant that4 Al baseball players #ill stren"th train and #ei"htlift today as part of their #or$out routines. Since baseball is the $ind of sport that uses arious muscle "roups! and that is #hat fitness pros refer to as an 9on a"ain off a"ain sport: #here you can be standin" still for e*ample and then suddenly need super %uic$ burst of speed to sprint to a ball! or steal base 8 trainers a"rees that for baseball yo need to ary your #or$outs as mush as possible. Bse free #ei"ht and machines! and e en other

stren"th trainin" pieces of e%uipment li$e medicine balls! clubs! and resistance trainers. Medicine balls are an ideal stren"th(trainin" de ice for baseball players. A #or$ out #ith a C to GA pound medicine ball builds stamina and po#er. It teaches your muscles ho# to #or$ to"ether in unison. Atypical medicine ball e*ercise "oes somethin" li$e this. 3rab the medicine ball about chest hei"ht as if you #ere "oin" to pass it to someone li$e a bas$etball 8 s%uat do#n and press the ball a"ainst a #all! and +ump as many times as you can #ith the ball a"ainst the #all for thirty seconds. 0aseball players should train #ith hea ier #ei"hts on their lo#er bodies! and li"hter #ei"hts on the upper muscle "roups. 0aseball players should be particularly conscious of e*ercises that in ol e the pushin" and pullin" of the shoulder muscles! and do these #ith care to a oid shoulder in+uries. As a player or fan of baseball you ha e no doubt heard of the rotator cuff! it is one of the most common in+uries that sidelines a ball player. Specific #ei"htliftin" e*ercises can be done to stren"then the rotator cuff! and help to pre ent these in+uries. The $ey to #ei"htliftin" and stren"th trainin" for the baseball player is to build functional stren"th. As a ball player you #ill be re%uired to star! stop and e*plode #ith bursts of po#er! lean muscle mass "i es you the stren"th and the ener"y to do that. 'ei"htliftin" builds lean muscle mass.

Best Weightlifting 1outines for Soccer They don=t call them 9soccer moms: for nothin". Soccer has become one of the most popular team spots and athletic acti ities amon" $ids and teens today. And if you really #ant to see them impro e their "ame! and pre ent in+uries! you should ha e your teen a"e soccer players "et into a "ood #ei"htliftin" and stren"th trainin" routine. Soccer is a sport that uses many muscle "roups. It is physically demandin"! re%uirin" "reat stamina and aerobic abilities combined #ith e*plosi e burst of stren"th and po#er for runnin" and $ic$in". 'ei"ht liftin" impro es all of these areas. ,f course soccer re%uire lo#er body and le" stren"th for $ic$in"! +umpin" and runnin". Bpper body stren"th is needed for shieldin" the ball and defendin" a"ainst opponents. &o# ma*imum stren"th is "ood for a soccer player! bein" stron" is certainly ne er "oin" to hurt your "ame. 0ut ma*imum stren"th is not #hat its all about 8 +ust bein" stron" enou"h to say lift a hea y #ei"ht as in #ei"htliftin"! doesn=t say anythin" about your speed 8and in soccer speed is as important as stren"th. So yo must #ei"ht train #ith #or$outs that are desi"ned to increase your speed as much as your stren"th.

The best #ay to train for speed and stren"th for soccer or really any sport for that mater is to apply a concept that is called plyometrics. -lyometrics basically uses the theory that a muscle that is sufficiently stretched before it is #or$ed out #ill contract that much faster! faster contractions faster mo ement 8 in essence more speed7 0ut plyometrics #or$ by ta$in" e*istin" stren"th and con ertin" it into speed and po#er thou"h more efficient contraction of muscles! so the initial stren"th must be there first. Therefore! still most soccer coaches sophisticated enou"h to understand plyometrics and apply the techni%ues to their players still recommend an effecti e pro"ram of all around stren"thenin" thou"h #ei"htliftin" first. ,f course the areas of the body you #ill #ant to most stren"then as a soccer player are the le"s! hips! thi"hs! cal es! bac$ and "lutes. 6or #ei"htlifters that spells S%uats 8s%uats are probably the sin"le most effecti e #ei"htliftin" e*ercise for buildin" up lo#er body stren"th! po#er and endurance. Le" liftsE le" presses and hamstrin" curls should also be part of the re"ular #ei"htliftin" routine for any soccer player. Circuit trainin" is recommended for soccer players this allo#s them to #or$ many muscle "roups in an appropriate order! and e en simulates the s#itchin" of one muscle "roup to another! #hich is often the case durin" a soccer match.