Weight Lifting Programs

The Right Weight Lifting Routine for You

2008-02-12T11:55:00.000-08:00

The Right Weight Lifting Routine for You

Choosing the right weight lifting program for you is extremely important. If you just pickup a pair of dumbbells and start doing bicep curls you’ll have a harder time reaching your goals, than if you take the time to find or put together an actual routine. I’ve been working out for a while but there’re a ton of exercises and routines that I’ve never seen before.

You need to find a total body workout that emphasizes all the muscle groups and aims for balance and results.

Remember that you need to have a workout that changes up every month or so to keep you and your muscles from getting bored. And also keep in mind that more isn’t necessarily better. You don’t need to go to the gym and lift weights for two hours everyday to get results. In fact if you do that you may get fewer results than you think.

Why’s this? Because of overtraining. Below are 4 workout Routines that I recommend:

Turbulence Training: This fitness program was created by Craig Ballantyne a fitness expert who writes for MensHealth Magazine. It’s ideal if you don’t have a gym membership and want to work out at home.

No-Nonsense Muscle Building: by Vince DelMonte, great for everyone but if your skinny and trying to build serious muscle then definitely check out this program.

Tom Venuto’s Burn the Fat, Feed the Muscle: Great for guys who want to gain muscle and loss fat.

Workout Pass: Variety is the name of the game at this site. 43 different workout routines to choose from. This site also includes Turbulence Training videos.

Type I vs. Type II Muscle Fibers and Weight Lifting Programs

2008-02-06T12:50:00.000-08:00

Most of us know that following weight lifting programs will increase muscle mass. But did you know there’re two types of muscle fibers in your body?

They’re the Type I and Type II muscle fibers. So which one benefits you most and which one benefits the most from weight training? Let’s look at these two questions one at a time.

Both types of muscle fibers have their unique role. Type I muscle fibers are the ones that have the most endurance. While they won’t necessarily help you lift heavy weight they will help you run or bike in a marathon.

Type II muscle fibers on the other hand don’t have as much endurance. They are mainly for strength and lifting heavy weight. These are the muscles that benefit most from lifting weights.

Researchers at Boston University School of Medicine have found through their research that increasing the mass or size of your type II muscle fibers will led to a significant decrease in fat mass or the amount of fat in your body.

So if your goal is to loss body fat then you can’t neglect the importance of weight training. Unfortunately most people, when trying to loss weight, run for long periods of time and lift weights very little, if at all.

Now remember that balance is important. Type II muscle fibers don’t have as much endurance as type I, so if endurance is important to you then you still need to do endurance training. Just try to do that on days you don’t lift weights.

By separating your weight lifting routine from your endurance training you’ll reap the benefits of both, by gaining strength and endurance.

Proper Diet Enhances Weight Lifting Programs

2008-02-04T11:43:00.000-08:00

There should be no mistake, unless you have a proper eating plan you will not see maximum results from your weight lifting programs.

In fact, what you eat could account for as much as 80% of the results you get from any fitness program. Neglecting your diet is a huge mistake. You’ll just end up working harder to get results that you could’ve gotten a lot easier had you not ignored your diet.

Let me give some examples. Let’s say your goal is to build muscle mass but not put on weight in the form of fat. Here’s where diet comes into play. In order to build muscle you need extra calories. So if you’re not eating enough calories in the first place you’re limiting the effectiveness of your weight training.

But, remember you want to gain muscle, not put on fat. This means you’ll need to focus on good fats, complex carbs, and of course additional protein in the right proportions. If you just increase the amount of food and calories you eat, you may end getting to many carbs and to little protein or the other way around. That will increase your chances of putting on fat instead of muscle.

Now, if you want to get lean and cut then you need to reduce your calories by eating less, burning more calories through exercise, or both. But keep in mind, especially if you’re a man, that reducing your calories below 2000 a day may end up reducing your testosterone and muscle.

Weight lifting programs without a proper diet, or a good diet without exercise, isn’t as effective as when you combine the two.

Weight Lifting Programs- Want to get BIG?

2008-01-30T10:49:00.000-08:00

Weight Lifting Programs- Want to get BIG? (Probably not THAT BIG!!!)

Weight lifting programs are a key to getting big or ripped. But many guys lift weights and then immediately go over and run on the treadmill for 30 minutes. This is counterproductive.

How many times have to seen a marathoner or runner in general with big ripped muscles? Probably not too often. The reason is, that running and other endurance type exercises cause your muscles to shrink. This makes the muscle fibers more metabolically efficient, which in turn allows the runner to go long and hard without getting exhausted to quickly.

But if you’re trying to build muscle mass then running for long periods of time is only negating a lot of the work you just did with the weights. If your like me the goal is to build muscle mass but stay lean at the same time, if not actually lose some fat.

Here’s the way to do it. Separate your cardio days from your weight training days as much as possible. And instead of running or biking for long periods of time at a steady speed, do interval training for a shorter duration of time.

For instance, if you train with weights every other day, then do cardio on the days in between. Interval training is absolutely fantastic. When it comes to burning fat its far more effective than just going for a long run.

What is interval training? Interval training basically works like this. Suppose you choose to run as your cardio workout. Doing it in intervals means you’d jog at a moderate pace for say a minute, then you’d sprint as fast as you could for about 30 seconds. After the sprint you’d again jog at a slower pace for a minute then sprint again and so on.

The short burst of speed and effort at regular intervals releases a chemical in your body that helps you burn fat.

So, separate your weight lifting programs from your cardio as much as possible. Do interval training for 20 minutes rather than running or biking at a constant speed for a longer period of time.

Weight Lifting Programs- The Gene Wars

2008-01-28T15:47:00.000-08:00

One excuse many people make to avoid weight lifting programs is that they don’t have the genetics to get big, or thin, or ripped etc.… take your pick.

Did you know that the quantity of muscle fibers that you have was set at birth? Does this mean that all those excuses are valid?

NO!!!

Of course you can’t increase the quantity of muscle fibers BUT you can improve there quality.

Those guys or girls you see out or at the gym who are fit, didn’t just get that way from genetics. They put in the work. They too hit plateaus and had to be persistent and work through them.

The shape of your muscles when fully developed is also determined at birth. Do you know how many muscle fibers you have? I don’t know how many I have and don’t really care. Do you know what shape they’ll ultimately take if you develop them to there fullest? I don’t know, not yet, but I’m going to find out.

Unless you try to reach your potential you’ll never know the answers to these questions. You’ll just keep making assumptions and excuses. Who knows maybe you do have the genetics to look even better than you’ve dreamed.

The point is, don’t worry about things like genetics because it’s not in your control. What is in your control is whether or not you try to reach your potential.

Choose a good weight lifting program, push yourself, be persistent and always imagine the possibilities.

Workout Pass- 43 Workout Programs

Weight Lifting Programs- Finding Balance

2008-01-22T11:06:00.001-08:00

Weight Lifting Programs- Finding Balance

True or False

Good weight lifting programs should emphasize three muscle groups your chest, biceps and abs. Right?

NOOOO!!!

FALSE

I know these are the muscles that most men focus on when they imagine what they want to look like, but the truth aint pretty.

If you only workout the muscle you can see in the mirror or even if you over emphasize them in your workouts you’ll not only end up looking like a hunched over cave man but you’ll open yourself up to all kinds of injuries.

What you need is balance. That means that you not only work out the front muscles (chest, abs, biceps ect.) but also the rear or opposing muscles.

For the chest he opposing muscle would be the upper back and rear shoulder muscles. For the abs they would be the lower back muscles. For the biceps the opposing muscles would be the triceps and so on. You get the point?

Get a total body workout so you keep everything in proper balance. Not only will you look better but you’ll be less prone to joint and other injuries.

Try Burn the Fat by John Venuto or Workout Pass

Weight Lifting Programs and the Importance of Persistence

2008-01-22T11:05:00.000-08:00

Weight Lifting Programs and the Importance of Persistence

So your new year’s resolution is to select a training routine from the many possible weight lifting programs and get in shape? Or maybe you’ve been working out for a while?

Well, which ever category you fit into there’s one important aspect of getting into shape that cannot be overlooked. Whether your skinny and want to put on solid muscle, in pretty good shape and just want to refine what you got, or maybe your overweight and want to lose fat while building muscle, you must have the right mindset.

What do I mean by having the right mindset? Well, you probably already know that any worthy goal is going to require some level of work and persistence.

Initially when you start working out your probably going to see some pretty great results such as several pounds of weight loss or fast increases in your strength. And then… all of the sudden you hit it.

Hit what?

You hit the dreaded plateau.

Your results (weight loss, strength gain) won’t increase as much or will level off for a while. Has your workout let you down? No, probably not. Everyone hits a plateau at some point. The important thing is to understand this ahead of time and have persistence. Keep on working out. Sure you might need to change things up or up your intensity, but nonetheless keep on doing your weight lifting programs.

You will break through soon enough and once again start seeing great results. That is of course if you chose a good weight training program to begin with.

For More Workout Options try Workout Pass

Weight Lifting Programs for Women?.....Absolutly

2008-01-22T11:04:00.002-08:00

Weight Lifting Programs for Women?.....Absolutely

Weight lifting programs are often thought of as the domain of men. But women too should strongly consider incorporating weight training into their exercise programs. (Don't worry you won't end up looking like this)

Why?

Well you don’t have to take my word for it. Mayo Clinic, Stanford and Harvard universities are just some of the respected institutions that say weight training can have enormous advantages for most women.

Here are the Top Reasons women should include weight lifting into their fitness program:

1. Stronger muscles will make everyday tasks, such as picking up kids, not only easier but also safer as you will be less prone to injury.

2. Lifting weights will help you loss body fat! As your body mass decreases your resting metabolism (how many calories you burn just sitting around) will increase. Did you know that for every pound of muscle you gain you’ll burn 30-50 more calories per day? The extra muscle will also benefit you as you get older by keeping the fat off and helping you maintain strong bones.

3. I can hear you now, “I don’t want to look big and bulky.” Don’t worry, you won’t bulk up. Unlike men, women don’t have enough testosterone to build bulky muscles. Men have 10 to 30 times the amount of the hormone than women.

4. As I mentioned before weight lifting helps keep bones strong and decrease the risk of osteoporosis. Weight lifting can significantly increase the density of the bones in your spine in just 6 months.

5. Weight training also helps prevent arthritis and even back pain

6. Weight lifting can also increase your cardiovascular health by lowering your blood pressure and increase “good cholesterol”.

7. The risk of diabetes is also decreased with weight training. That’s because it improves the way your body processes sugar.

8. Feel Better. A study done by Harvard showed that after 10 weeks of weight training, people suffering from clinical symptoms of depression felt better than those only receiving counseling.

9. Weight lifting also helps ward off sluggishness that often affects people as they get older.

10. You’re never too old to start weight lifting programs. Just make sure no matter what your age your consult your doctor first.

Workout Pass- Weight training and exercise programs

Source:

Melinda Sacks, the Mercury News

Weight Lifting Programs: Guide for Skinny Guys to Pack on the Muscle

2008-01-22T11:04:00.001-08:00

Weight Lifting Programs: Guide for Skinny Guys to Pack on the Muscle.

If you live in America there’s no shortage of advice for overweight people to get thinner.

But what if your skinny and want to gain muscle with a weight lifting program but don’t want to lose weight?

Most skinny guys may have tried weight lifting in the past with little or no success. Well it might not be because of a high metabolism. According to Doug Kalman, R.D., director of nutrition at Miami Research Associates. "Most lean men who can't gain muscle weight are simply eating and exercising the wrong way,"

Well here’s how to do it:

1. Build Protein Reserves: When you workout you deplete protein reserves so "build and store new proteins faster than your body breaks down old proteins," says Michael Houston, Ph.D., a professor of nutrition at Virginia Tech University.

2. Eat Meat: “Shoot for about 1 gram of protein per pound of body weight, which is roughly the maximum amount your body can use in a day, according to a landmark study in the Journal of Applied Physiology .”

3. Eat more: In addition to adequate protein, you need more calories. Use the following formula to calculate the number you need to take in daily to gain 1 pound a week. (Give yourself 2 weeks for results to show up on the bathroom scale. If you haven't gained by then, increase your calories by 500 a day.)
A. Your weight in pounds: _____
B. Multiply A by 12 to get your basic calorie needs: _____
C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise): _____
D. Strength training: Multiply the number of minutes you lift weights per week by 5: _____
E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8: _____
F. Add D and E, and divide by 7: _____
G. Add C and F to get your daily calorie needs: _____
H. Add 500 to G: _____. This is your estimated daily calorie needs to gain 1 pound a week.

4. Work your Biggest Muscles

5. Drink a Protein shake about an hour before your workout.

6. Lift every other day

7. Eat healthy carbohydrates after your workout: example would be bananas.

8. Eat something every 3 hours

9. Eat some ice cream about 2 hours after working out: I’m not kidding…According to a study in the American Journal of Clinical Nutrition , this snack triggers a surge of insulin better than most foods do. And that'll put a damper on post-workout protein breakdown.

10. Have some milk 30 minute before bed: it will reduce protein breakdown in your muscles.

By choosing the right weight lifting programs and diets even skinny guys can get BIG. Check out Workout Pass for a variety of workouts to choose from.

Full article at MensHealth (Pack 10, By Adam Campbell)

Weight Lifting Programs: Fact vs. Fiction

2008-01-22T11:03:00.000-08:00

Weight Lifting Programs: Fact vs. Fiction

Myth: If you eat more protein, you'll build more muscle from weight lifting programs.

This is true…to a point. But most men who start a strength program often over do protein consumption.

According to research by Dr. Janne Sallinen, of the University of Jyvaskyla in Finland, eating enough protein and moderate amounts of fat help boost testosterone and improve the effectiveness of strength training.

But what’s “enough”?

“If you're working out hard, consuming more than 0.9 to 1.25 grams of protein per pound of body weight is a waste. Excess protein breaks down into amino acids and nitrogen, which are either excreted or converted into carbohydrates and stored.” (Scott Quill, Menshealth)

According to John Ivy, Ph.D., coauthor of Nutrient Timing, it’s more important to consume protein at the right time and in the right balance with carbohydrates.

The time: Within 30 minutes of your workout

The Balance: Three parts carbohydrates to one part protein

“Eat a meal several hours later, and then reverse that ratio in your snack after another few hours, says Ivy.”This will keep protein synthesis going by maintaining high amino acid concentrations in the blood."”

The main thing to take away is that even a good thing can be over done. So choose solid weight lifting programs and a balanced diet.

Workout Pass

Weight Lifting Programs: How Diet Effects Results

2008-01-22T11:01:00.000-08:00

Weight Lifting Programs: How Diet Effects Results

Men may respond better to weight lifting programs by getting enough protein and moderate amounts of fat, about 30% of your daily calories.

“Researchers found that among 45 middle-aged and older men who went through a strength training program, those with more protein in their diets tended to have a greater short-term increase in testosterone levels right after their workouts. This hormonal response, in turn, was related to greater gains in muscle mass over 21 weeks of weight training.” (Amy Norton, Reuters)

Dr. Janne Sallinen, of the University of Jyvaskyla in Finland, and colleagues report the findings in the International Journal of Sports Medicine

The best sources of this protein seem to be from low-fat dairy and lean meats.

Higher levels of dietary protein were related to greater testosterone responses to weight lifting programs.

No Gym No Problem Check out these workouts at Workout Pass

Full Article: Amy Norton, Reuters

Weight Lifting Programs- Keep Your Testosterone Levels Up

2008-01-22T10:59:00.000-08:00

Weight Lifting Programs- Keep Your Testosterone Levels Up.

Testosterone isn't just for young men. Proper weight lifting programs and eating help keep their levels up.

As we age, testosterone helps us maintain valuable muscle mass and burn belly fat. Plus, it contributes to overall well-being and a positive attitude.

But there is bad news about the typical American male's testosterone levels.

Testosterone in a group of men studied by New England researchers was decreasing with age at a faster rate than expected. What's worse, the scientists could not explain why.

Here are four natural ways to make sure your testosterone levels stay as high as possible.

1. Lose Excess Body Fat. Weight gain is associated with a loss of testosterone. Use interval training and resistance training--coupled with a diet of whole, natural foods--to maximize your manhood.

2. Avoid Extreme Low-Calorie or Low-Fat Diets. There is no need to starve yourself or eliminate all saturated fat from your diet. If you need to lose fat, the first foods to cut are processed carbohydrates and those containing trans-fats. You can keep grass-fed beef, omega-3-enriched eggs, almonds, and fish in your diet as good sources of protein and healthy fats.

3. Eliminate Heavy Drinking. Alcohol intake can suppress testosterone levels.

4. Avoid Too Much Exercise. Men who do a lot of cardio tend to have lower testosterone levels than guys who follow weight lifting programs and do a small amount of cardio.

Source: Craig Ballantyne, CSCS, is a Men's Health Fitness Advisor, Ballantyne's Turbulence Training Available at Workout Pass

Weight Lifting Programs- Get Stronger, Leaner, and Healthier

2008-01-22T10:57:00.000-08:00

Weight Lifting Programs- Get Stronger, Leaner, and Healthier

USE IT or LOSE IT!

Muscle mass naturally diminishes with age, by following balanced weight lifting programs you can preserve and strengthen your muscle mass.

But weight training does more than just build a better physique. It also: strengthens bones, controls body fat, reduces the risk of injury, builds stamina and reduces fatigue, helps you sleep better, and improves your overall mood.

By adding a strength lifting program to your life you can see noticeable improvement in stamina and strength in just a few weeks. With consistent work you’ll also get the physique you’ve always wanted

Workout Pass-43 Workout Sites for the Price of 1!

Weight Lifting Programs- Do’s and Don’ts

2008-01-22T10:51:00.000-08:00

Weight Lifting Programs- Do’s and Don’ts

“You don't have to be a bodybuilder or professional athlete to reap the benefits of weight lifting programs. Weight training - a form of strength training - can improve your strength, increase your muscle tone, help you lose fat and gain muscle mass, and improve your bone density. But if done incorrectly, weight training won't give you these benefits and can lead to injury.” (Mayo Clinic)

Some common injuries associated with improper form are:

Sprains
Strains
Tendinitis
Fractures
Dislocations
Rotator cuff damage
Muscle overload
Bone stress injuries
Nerve damage

If your just starting a program or have already started but haven’t been using the right technique, don’t worry, here are some things you can do to start off right.

See a doctor. If your over 40, inactive, or have been injured in the past see your doctor to make sure you can safely start a weight training routine.
Set Specific Goals. Don’t just say “I want to get in shape,” be specific. What does it mean to you to “be in shape” For instance what’s your target waist size, weight, or athletic goals.
Warm Up. Before you lift weights, warm up with five to 10 minutes.
Breathe Man! “Your blood pressure can increase to dangerous levels if you hold your breath during weight training. Exhaling during the lift and just plain breathing freely during your weight training exercise can prevent this.”
Balance. No not standing on one foot balance. “Work all of your major muscles - abdominals, legs, chest, back, shoulders and arms. Strengthen the opposing muscles in a balanced way…” For instance don’t just work out your chest, make sure you give equal attention to your back muscles.
Lift the right weight. Lift too heavy and you could injure yourself… badly. Lift too light and you won’t see much progress.
Don’t Overtrain. It not only wastes time but can also cause stress injuries.
Slow Down! Don’t jerk the weight up and lower it really fast. Lift and lower in a controlled fashion to get the most out of every lift, and prevent injury.
Rest. You don’t need to lift everyday for the same muscle group. By resting at least a day between workouts you give muscles time to repair themselves (get bigger and stronger).
Be consistent. Don’t expect overnight results keep at it consistently and you will see results.

Remember the more you focus on proper weight training technique the more effective your weight lifting programs will be. These are two products that I definitly recommend:

Burn the Fat Feed The Muscle by Tom Venuto

For More Workout options: Workout Pass

Sources:

Mayo Clinic

Weight Lifting Programs to Build Muscle as you Lose Fat

2008-01-22T10:49:00.000-08:00

Weight Lifting Programs to Build Muscle as you Lose Fat.

Want to Loss Fat and Build Muscle? Yes? Then you need a Weight Lifting Program.

Whether your overweight and want to loss fat and gain muscle or are skinny and want to put on pounds in the form of muscle and not fat, then you need a plan that takes 2 essential ingredients into account.

1. A balanced weight training routine that uses all the major muscle groups and pays close attention to form.

2. A healthy and balanced eating plan.

That’s it!

No fad diets.

No crazy supplements with questionable side effects.

When choosing a strength training program, take into account your fitness level. If you’ve never worked out with weights or have been working out consistently for less than 6 months then you’re probably still a beginner. DON’T make the mistake of going online and finding a workout used by an advanced body builder. This won’t get you in shape.

Sure those workouts may work for the advanced body builder, but they’ve been working out for a while. You, as a beginner, will only end up injuring yourself and be forced to stop working out all together until you heal… which could take a month or longer! Trust me I’ve been there one too many times.

So make sure you follow well balanced and appropriate weight lifting programs.