What you need to know about weight training

If you want to build real functional strength, bones that are virtually immune from osteoporosis, and a lean well-toned body, you might consider weight training. Huh? you say. Won't training with weights make me bulky?
The only way you can bulk up with weight training is when you use high volume bodybuilding techniques combined with an extra high protein diet.
Weight training exercises are performed in multiple "sets", each set consists of a number of repetitions (reps), with a rest period between each set. Volume is the total number of reps in any given workout. Bodybuilders use high volume and short rests (less than 2 minutes) between sets to maximize muscle tear down (catabolism). They eat extra protein to fuel the muscle reconstruction (anabolism) that follows.
Most people picture weight training as the exclusive domain of bodybuilders. Not true. Bodybuilding is simply one approach. Strength training with weights has a long history that predates bodybuilding. The goals and methods of strength training are quite different.
The goal of strength training is to get stronger and harder without getting bigger. You train using heavy weights, low volume and plenty of rest (3 to 5 minutes or more) between sets. Typically no more than 5 reps and no more than 2 sets for a given exercise. This approach minimizes catabolism and anabolism.
But isn't training with heavy weights dangerous? No, in fact, heavy weights and low volume make weight training safer. Most weight training injuries are caused when you lose form due to fatigue. Strength training emphasizes whole body exercises like deadlifts, overhead standing presses, squats, etc. These exercises require a great deal of concentration and muscle tension. They are called whole body exercises because nearly every muscle is involved.
Your muscles fatigue at different rates. If your stabilizing muscles give out from fatigue at a critical point in an exercise, you're toast. With low volume, you complete the exercise before this can happen.
You don't walk into a gym and deadlift 400 lbs. on day one either. It takes time (4 to 6 weeks) to learn proper form and a gradual build up of weights before you can safely train hard with any new exercise, especially if you're new to weight training.
What's the deal with stronger bones? Weight training exercises put demands on your bones that stimulate bone formation, that can counteract and ever reverse the effects of osteoporosis. Weight training gives your bones a further boost because all of the muscles acting on your bones will be stronger.
Another big benefit of weight training is that it boosts your metabolism for more than 24 hours after you finish exercising. When you exercise aerobically the fat burning stops when you stop exercising.
Weight training can be a lifelong passion, that puts you into the best shape of your life and keeps you there - at any age and level of fitness. Just remember to respect the weights and put safety first.

Ways to exercise without going to the gym

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Sometimes finding the opportunities to make it to the gym can be impossible to fit in to your normal schedule. Everyday life can conflict with the personal you you’re looking for. The good news is that you don’t necessarily need to find yourself at the gym to find yourself fit. There are plenty ways of sneaking in exercises without gym membership to the gym.

The first piece of advice is to invest in a pair of dumbbells. These are sold at most Wal-marts and can be utilized an in infinite number of ways. It’s tough to say how heavy to go but I would suggest that you should be able to raise them outwards from your body at least twenty times.

Now one of the best ways to use your dumbbells is doing shoulder circuits. The first exercise in the circuit is the Front Raise. To do this hold the dumbbells by your side and raise your arms forward until your arms are parallel to the ground and then back down.

The second of these exercises is the Upright Row. Hold the dumbbells by your waist parallel to the trunk of your body. Then raise the dumbbells to your armpits and then back down.

The third of these exercises is called Lateral Raise. To do this exercise again start with the dumbbells by your waist and then raise your arms outwards from your body and then back down.

The fourth and final exercise is called Bent Over Row. To do this exercise bent your knees a little and bend over until you back is slightly more than 45 degrees to the ground. Let the dumbbells hand down. Then lift your arms up backwards and then back down. This completes the shoulder circuit. I would suggest maybe starting out with 15-20 reps of each and decreasing the amount after each completion of the circuit. One of the most important things to remember while doing this is to not sway. Swaying will make the workout less efficient and you will have wasted your time. Isolate the movements to your muscles.

 Abs are a very sought after thing for people in this life and let me tell you that abs do not come easy. To work out abs I prefer to use another circuit because I hate doing repetitive motion the whole time.

First start out by completing simple sit ups. If you still have your dumbbell the next exercise uses some sort of weight. While lying flat on the ground, move your arms, preferably holding the weight, over your head. Then move your legs up and at the same time move the weight to your feet. This should sort of make the motion of closing the letter V, hence the name V-up.

The third and fourth exercises in this circuit are called Slow and Fast Bike. While lying on the ground hold the back of your head with your hands. Then hold your feet 6-12 inches in the air. Next, bring up one of your knees and bring your opposite elbow up to that knee. Then return and complete using the other knee and other elbow. Doing this slowly after the other two exercises should make your abs burn. After a about 10 slow reps about 5 per minute then try to complete the cycle as fast as you can until you can’t anymore.  If you repeat this cycle you should get a pretty decent ab workout.

Remember if abs are your goal you are going to need to eat healthy and run. Try to lay off any kinds of bread and stick to salads and fruit. Running is also vital to burn the calories that you do ingest and will set in your stomach area. Try to work up to at least 3 miles four times a week.

 There you have a perfectly good workout without the use of gym. Dumbbells are extremely affordable and are easily stored. Also, I don’t think I need to help you find ground to do the ab workouts.

Weight training at home vs. weight training at the gym

A question concerning many who are just now taking up a fitness regimen is, Should I workout at home or at the gym?
This is particularly pertinent in relation to weight training. With cardio you can run around the neighborhood, for abs you can do crunches on the living room floor. But with resistance training it’s a little different. Sure, you can do pushups or pull-ups, but for someone wanting real, tangible results from their strength training program, these are hardly enough.
They’re going to need to find a weight room.
But what if you can’t stand the gym? What if the generic gym user drives you nuts? What if you’re self-conscious? Or the dude flexing in the mirror makes you want to vomit? There are alternatives.
Like a home gym.
But can you get what you need out of a home lifting set-up? This depends mostly on what you want to accomplish. Are you just looking to beef-up a little, maybe look better naked? Or are you training for a power lifting contest or maybe a bodybuilding competition? If your goals aren’t all that lofty, then a gym may be superfluous; conversely, if you are aiming a little higher, a gym membership may be essential.
But there are other factors that need to be considered.
One major obstacle to someone who prefers the privacy and convenience of a home workout is money. Weights, benches, racks - these all cost money. Extravagantly, at times. A good squat rack can cost anywhere from $100 to $2000. A decent bench-press set can run you up to $800. And that’s not including weights or bars.
But on the other hand, a basic exercise bench won’t hurt your wallet much at $40. A new Olympic bar you can get for only $20. And don’t forget about EBay, Craig’s list and gym liquidation sales. But again, it comes down to what you want to do. A set-up for professional training could cost you into five figures, but a simple home circuit could be pretty near reasonable.
But at most gyms you get an entire weight set-up available to you for what is usually a workable membership fee. Looking around my area, the mean monthly membership cost is about $40/month, some with an enrollment fee up to $150. And that comes with all the other amenities: Cardio equipment, cable equipment, pool, hot tub, steam/sauna, tanning. Again, it comes down to what you need in order to accomplish your goals.
Finances aside, what about privacy? You may not want to hear all that grunting, or see the dudes flexing in the mirrors. You
may not want people watching you lift, or filling your ears with free advice that you probably don’t want. And what if you’re self-conscious and don’t want to be compared to all those meat-heads in the weight room? Getting naked in a locker room full of sweaty, stinky gym-goers may not be your thing.
But then, maybe you’re a very gregarious person, relishing the opportunity to converse with other lifters, exchange routines, etc. The gym has a wealth of information (good and bad). And for that grunting: headphones. And skin really doesn’t bother everyone (you could be an exhibitionist for all I know).
Another important consideration to make is how much direction you need. If you’re a novice and don’t have a learned colleague to help you at home, then for your own safety you really need to be lifting at a gym, with professional supervision.
And speaking of safety: For successful weight training, you’re really going to need a spotter at least every once in a while. Those who have dumped the weight doing squats, gotten stuck under the bar on the bench press know that a spotter can save you a lot of pain, even serious injury.
An advantage of a gym membership is that many come with complimentary personal training sessions. These offers aren’t just to get you to sign up. In many cases, they are necessary for people to learn safe and correct ways to perform resistance motions, and they teach you the basics of building muscle. Personal trainers can be a fantastic resource for meeting your weight training goals.
For some people, just the act of getting ready and going to the gym is motivation in itself. Making the effort to gather your things, drive somewhere, check in; many people feel the urge to make all of that trouble count.
Many people end up making friends or finding lifting partners at the gym. But some don’t much care for the social aspect; they would rather not have it to distract them from their lifting. And is going to the gym, particularly the weight room, an occasion to be picking up on men/women? Some think so, but really, no. It’s time to get things done.
So, what do you want to accomplish? That’s the question you should be asking yourself. Advanced, professional training equipment is expensive, and having at least one more person for heavy lifting is essential. But if what you have in mind is just doing some dumbbell exercises? Then lifting at home is probably enough; and the time-saving convenience of an at-home gym can be paramount. And don’t forget about that sweaty, noisy meat-head. He may be unpleasant, but if you’ve set your goals high and are committed to meeting them (and aren’t rich enough to afford all that equipment), you’ll find a way to deal with him.
What was taught to me, and what I’ve always found to be true, is that what makes or breaks your fitness routine isn’t the venue or the equipment, it’s you. Someone may have a $20,000 weight room in their house, but if they never use it, they’re probably not going to accomplish much. And you can’t get buff by osmosis in even the nicest weight room. So, figure out what you want, find what you need to get it, and do it. It’s that simple.

How to get a six-pack fast

Getting six pack abs fast is no easy task. You can believe all the info-mercials you want, but getting a six pack isn't an overnight event. There isn't one particular thing that you can do to have rock-hard abdominals. Rather, there are a few different things that will help you achieve a chiseled midsection. You need to work out those abs, burn that fat with a good cardio workout, and eat healthy!
AB WORKOUTS
The obvious way to get abs is to work them out. There seems to be about 40 schools of thought on what are the best ab workouts. All I can say is find what works for you. Don't do what is easiest, do what burns. If you want to stick with the age-old sit-ups or crunches, make sure you do them right. The key is to concentrate all of your energy to your abs when performing these exercises. Here are some other exercises that will help you get those rock-hard abs you want:
-Crunches using an exercise ball: The exercise ball will give you a great abdominal stretch and the ball also makes your abs work hard to stabilize your weight.
-Pilates: A great pilates program/workout is a challenging and productive workout for your core/abs.
-Resistance training for abs: There are machines and pulleys that can be very effective in resistance training. I recommend using weight that you can rep at least 10-15 times during resistance exercises. (Note: too much weight can eventually make abs bulky, instead of lean and flat)
-Oblique training: Obliques are the abdominal muscle on the sides of your torso that surround your "six pack". Torso twists and weighted side bends are great oblique exercises that are very effective.

CARDIOVASCULAR EXERCISES
Cardiovascular training is extremely vital in having sculpted abs. Keep sweating, keep that heart rate up, keep burning fat! The best way to see those abs is to get rid of the fat that is hiding them! There are countless things you can do for a cardio workout;

-Running
-Jump rope
-Biking
-Eliptical running
-Cardio boxing/kickboxing
-Aerobics/dancing

Along with burning fat, a good cardio exercise works out all of your core muscles to some degree, including your abs. Most importantly, doing cardio increases your metabolism. A boosted metabolism burns more fat, less fat means better abs, it's simple math.
HEALTHY EATING
Forget the pills, the fad diets, and the obsessive calorie counting. Just eat smart! A healthy diet will go a long way in helping you achieve that six pack. Here are some healthy eating tips:
-Make sure you eat! Skipping meals will destroy your metabolism.
-Eating 5 to 6 smaller portioned meals a day is a great way to boost metabolism.
-Keep a good balance of calories, carbs, protein, and fats in your diet.
-Drink plenty of water.
-Eat moderate portions, don't eat until you are full.
-Try to avoid unnecessary salt/sugar.
You know what is good for you and what isn't, so just try to be sensible. All of these things combined with a good workout plan will be very instrumental in getting that washboard stomach.

Not everyone can get a chiseled six pack. Genetically, some people were just not made to look like a Greek god. I have friends who do all the right things but have very little abdominal definition. Then there are the people I know who eat cheeseburgers and drink beer and look like bathing suit models. No matter what type of body you have, a combination of good abdominal training, cardio, and a healthy diet will get your midsection as fit of possible. Good luck!

BodyBuilding Abs: Where's Your 6-Pack

It's no secret-everybody wants rock hard abdominal muscles. As a bodybuilder, you shouldn't focus exclusively on this or any other group of muscles, but rather do training for your entire body. However, there are a few things you need to know about, and a few myths you need to bust, if you want develop your abs in a way to see results.
It is important to remember that your abdominal muscles are really no different than any other group of muscles in your body. Training to define your abs takes hard work and intensity. People who simply want to stay healthy and prevent love handles may find that doing crunches every night works perfectly, but this typical abdominal exercise, while it will help you keep off the weight, does nothing to define your muscles. Instead, you need to move to a workout that increases in intensity and gives you the look you desire.

Instead of just doing crunches ever day, try intensifying your workout by doing crunches on an incline. Do as many as possible, and each day try to do a few more. Even more beneficial than this, however, is to do regular or incline crunches with weights. Weight training will really help define your abdominal muscles, giving you the six-pack that most people only have in their dreams. Using weights, along with a healthy diet, will also help you keep the fat off, so your muscles will become even more defined, even when you are not flexing.

The abs machines you see on TV usually won't give you a good weight workout, because there is not enough resistance to intensify your workout from week to week. These machines are good for beginners or for those with serious weight problems who need to tone down, but in general, bodybuilders shouldn't waste their money. Instead, use one of your pulley machines to lift as you do crunches. Make sure you're raising the stack of weights one or two inches and load it with enough weight so that you are only able to do about ten reps. Each day, intensify your workout by adding around 5% more weight to the stack. If you find that you cannot do this, that's a sign that you need to take more time off between workouts to let your muscles rebuild from your last workout. Overall, this type of training, along with a healthy lifestyle, will help you find your six-pack.

How to Get a Six Pack With the Right Diet and Exercise

Are you tired of fad diets and trendy workout routines that promise quick results, yet fail to deliver? Would you be interested in some sound advice on how to sculpt your abs into the perfect six-pack? If so, you may find the information in this article very useful. Here we will discuss belly fat in some detail, explain why it can be so difficult to attack and offer a few tips to help you shed this unwanted fat and build the six pack abs you've been dreaming about.
Belly fat is different to other types of fat found in the body, and as you may have already discovered, is much harder to shed. Unlike fat that resides directly under the skin, also known as subcutaneous fat, belly fat lies deeper within the body and surrounds the organs. Scientifically referred to as visceral fat, this stubborn belly fat is very difficult to get rid of and requires a sound strategy, which combines both diet and exercise.
How to Get a Six-Pack: Diet
You may think that the perfect six-pack requires that you starve yourself. In actual fact, nothing could be further from the truth. When the body is denied food for extended periods of time, it gradually goes into "starvation mode" and begins storing fat that it may need later to function properly. This fat is stored as visceral fat and eventually settles in the midsection, creating what many refer to as a 'pot belly'.
Instead of starving yourself or taking part in one of thousands of "fast-acting" fad diets, the best diet strategy for losing stubborn fat should follow the simple rules outlined below:

1. Eat a well-balanced diet. A well-balanced diet, which includes a healthy mix of protein, carbohydrates, unsaturated fats, fruit and vegetables, is the best defense against stubborn belly fat.
2. Eat 5-6 small meals a day. Eating smaller meals several times a day will help to boost your metabolism and assist your body in shedding unwanted belly fat on its own.
3. Avoid junk food. This one should be a no-brainer. Avoid salty and sugary snacks such as chips, cookies and soda and replace them with healthier alternatives.
4. Avoid alcohol. Alcohol is okay in moderation, but too much alcohol will only add to the stubborn fat around your midsection and make creating the perfect six-pack almost impossible.
5. Drink plenty of water. Try and drink at least 6-8 cups of water a day to improve your metabolism and curb hunger.

How to Get a Six-Pack: Exercise Adding exercise to the proper diet as part of your "six-pack" strategy will help you burn excess calories and sculpt your abs. When creating an exercise plan, a good rule of thumb is to combine cardio workouts (jogging, walking, cycling, etc.), weight training and body weight exercises (such as sit-ups and crunches). This combination is ideal for attacking those layers of fat which lie deeper within the body - fat which is often missed with mere crunches alone.
There is no magic formula for shedding belly fat and sculpting six-pack abs, but by combining a proper, well-balanced diet with a diverse and consistent exercise plan you will give yourself the best chance for success and you will undoubtedly begin to notice the results of your efforts in just a few short weeks.

Ten most effective ab exercises

With summertime fast approaching and with it, swimsuit season, many people have their minds on getting their stomachs ready to be seen.  But what is the key to getting those abdominals picture perfect?  Some people purchase specialized machinery that claims to target the core area while others swear by routines such as yoga or aerobics.  Others join gyms and solicit help from professional personal trainers.  While all these things can help to accomplish the goal of a sleek physique, there are several
exercises that can be done with very little equipment, from home, that are extremely effective at targeting the abdominal muscles group.

#1 – Planks
Planks are one of the newest fads when it comes to abdominal exercises.  With endorsements from celebrity hotties to sports superstars, people are learning this simple way to build stronger ab muscles.  To do a plank, begin in a position where your knees and forearms are on the floor.  From this position, stretch one leg out straight until you are balancing on your toes.  Then, place the other leg in the same way and hold, keeping your core lifted, your back flat, and your abdominals tight.  Start by holding for 15 seconds and gradually work your way up to a full minute in this position.

#2 – Reverse Crunch
To perform this exercise, begin by lying on the floor on your back.  With your hands resting at your side, lift the legs until they form a 90 degree angle.  Press your lower back into the floor and use your abdominal muscles to lift your hips off the floor.  Return your hips to the floor and repeat.

#3 – The Bicycle
As its name suggests, this work out imitates the action of the legs when riding a bicycle.  To begin, lay flat on the floor on your back.  Place your hands behind your head and bring your knees into your chest.  From this position, extend the right leg out and allow the left leg that is folded to touch the right elbow.  Alternate sides, bringing the extended leg as low to the ground as you can without placing it on the floor.  Keep your lower back into the floor and the abs tight at all times.

#4 – Exercise Ball Crunch
This exercise uses a simple tool, the exercise or stability ball.  If you do not have access to a ball, you can do it on the floor as well.  To begin, balance with your lower back firm on the ball and your feet flat on the floor.  Place your hands behind your head or neck and slowly use your abs to lift your shoulders for a crunch.  Return to first position and repeat.  Watch to ensure that you are keeping your back straight, your stomach pulled in, and your legs in position.  For additional core training exercises using a stability or exercise ball, please visit here.

As with any exercise, be sure to pay attention to your body.  If you experience severe pain or have problems, stop the exercise right away and consult a physician or sports medicine professional.