When starting on your set routine, keep a few key points in mind:

  1. Never start lifting weights without warming up first. You can warm up with light cardio or by doing a light set of each exercise before going to heavier weights. This helps get your muscles warm and prevent injury.

   2. Lift and lower your weights slowly. Don't use momentum to lift the weight. If you have to swing to get the weight up, chances are you're using too much weight.

   3. Breathe. Don't hold your breath.

   4. Stand up straight. Pay attention to your posture and engage your abs in every movement you're doing to keep your balance and protect your spine.

Note: If you haven't exercised for some time, are an older person or have a chronic illness, you should ask your doctor if it's okay for you to do weight training, or indeed any form of moderate to hard exercise.
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WEIGHT LOSS:
WEIGHTS TRAINING

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In terms of getting rid of fat and toning your body, lifting weights wins hands down. Naturally you should also include diet and cardio vascular training in your program but working out with weights can change your body from flab to fab.
Weight Training. Did You Know...
• Help raise your metabolism.
Muscle burns more calories than fat,
so the more muscle you have, the more calories you'll burn all throughout the day.
• Help fight Ostioporosis. Strengthen bones, which is especially important for women
• Increase muscular endurance and make you stronger
• Help you protect against injuries
• Increase your confidence and self-esteem
Before you start:

There are certain things you should know before starting weight training. How much weight should I lift? How many sets and reps? What sort of exercises should I do? What are my goals? What equipment will I need and so on.

Basic Principles

Knowing some basic strength training principles will assist you to ensure you're always progressing in your workouts. If you're not sure, ask a personal trainer.

1. Overload: To build muscle, you need to use more resistance than your muscles are used to. This is important because the more you do, the more your body is capable of doing, so you should increase your workload to avoid plateaus. In plain language, this means you should be lifting enough weight that you can ONLY complete the desired number of reps. You should be able to finish your last rep with difficulty but also with good form.

2.  Progression. You need to increase your intensity regularly to avoid plateaus. This can be done by increasing the amount of weight lifted, changing your sets/reps, changing the exercises and changing the type of resistance. You can make these changes on a weekly or monthly basis.

3.  Specificity. Specificity means you should train for your goal. That means, if you want to increase your strength, your program should be designed around that goal e.g., train with heavier weights. If on the other hand your goal is to lose weight, choose a variety of rep ranges to target different muscle fibers.

4.  Rest and Recovery. Rest days are just as important as workout days. It is during these rest periods that your muscles grow and change, so make sure you're not working the same muscle groups 2 days in a row.

Lifting Weights Can...
Lifting Weights
Weight Training Burns Fat
Increase muscular endurance
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Workout with Weights
Weight Loss and Weight Lifting
Add Cardio Workouts

WEIGHT TRAINING
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Foods That Will Raise Hunger.
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