Weight Training Can Drastically Change Your Apperance

Weight Training Builds Lean Muscle Mass & Burns Fat

Weight Training

Weight training is a great way to build lean muscle and burn fat. If you want to get of rid of your fat cells and change how your body looks...for good, weight lifting exercises is the key to victory.

Your diets, nutrition, and cardio are important qualities when doing any types of exercises. In fact, exercising is what defines and creates the shape of your appearance.

If you have been holding yourself back from weight lifting. Let me tell you why it's good for you:

It will help with raising your metabolism. Basically, the more muscle you have the more calories you will burn.
It will strengthen bones.
Help with your confidence and self-esteem.
Decrease your chances of injuries.
It can make you stronger.
Increase your muscular endurance.
Better your balance and coordination.

I know how confusing it is to begin a weight training program without knowing what exercises to do. ....

.....How much weight should i do?

.....How many sets and reps?

However, the workout routines that you will choose will be based on your fitness goals and the equipment that you have available.

Consider taking advantage of this guide which is "The weight Lifting Guide offers free training routines and exercise database to help you build muscle size and strength". You will not regret it!!

Starting With The Basics

Before you start setting up your own weight training program, you will need to know the basic training tips.

These tips will show you how to progress and progress some more until you have reached your fitness training level and goal.

You will learn if your using enough weights to help you determine the number of sets and reps you should do and what is appropriate for you to do. The amount of weight, set and reps varies with the exercises. Every exercises are different in every way, so remember that.

Follow this steps to begin with the basics:

Overloading Your Body - In muscle building , not only will you be using resistance, but you will be pushing your muscles to another level than what they are used to. Therefore, the more you do, the better you get, and the more your body is capable of doing. In other words, if your routines consists of doing 10 reps. Well, your tenth rep should be very difficult, but with proper form.
Progress - To further reach your fitness goal, you will need to increase your intensity often. By doing so, you must increase the amount of your lift. Changing your exercises, routines, sets, reps, and etc. Also, try making these changes based on a weekly or monthly schedule.
Be Specific - If your trying to become a bodybuilder, your programs should be designed specifically for muscle building. Now if your strength training, you should only design your programs for building strength.
Rest and Recovery - Your rest and recovery is vital to any weight training program. Your muscles needs rest and time to heal. However, make sure you never workout the same muscle two days in a row. Give your muscles time to recover and heal.

Weight Training Program Tips

Warm Up - Before you begin any workouts or weight lifting exercises. This helps warm up your muscles and prevents any further injuries.
Weight Lifting Properly - Never use your momentum to lift any weights. If you have to use your momentum that's because you are lifting to heavy.
Breathing - Make sure to breathe in and out. DO NOT hold your breathe when lifting weights.
Posture - Keep your balance and protect your spine just try engaging your abs in every moment.

Weight Training Routines Safety

Safety is an important part of weight lifting. However, before you start any weight training program, be sure to know all safety precautions.

Know what to do when doing any weight lifting exercises, and know how to do the exercises correctly with proper form and techniques.

Here is a list of Do's and Dont's when weight lifting:

What's Good To Do (Do's)

Always use a spotter when lifting heavy weights.
Always keep your back straight during weight lifting.
Be sure to use proper weight lifting techniques when exercising.
Make sure to use the equipments that are in good condition.
Wear the right clothing and shoes during your workout.

What's Not Good To Do (Dont's)

Do not hold your breath, you may faint. Always breathe in and breathe out.
If you start to feel any kind of pain STOP lifting weights.
Do not workout any muscle groups more than three times a week.
Don't lift more weights then what you can't handle.
Don't lift weights without having a spotter.

Weight Training Exercises

Weight lifting exercises, even as for any beginners, you want to be smart, make smart decisions, and be careful during weight training. Beginners should choose about 8-10 exercises to start off with and to see where it goes from there.

Below is a list of several weight training program to help you get started, just click which exercises you want to perform and put it on your training program.

Here is the list that will help you get started:

.......click here to go to our Weight Training Program Database

Chest Weight Training	Bench Press, Push-ups, Flies
Shoulder Weight Training	Military Press, Lateral Raises, Front Raise
Biceps Weight Training	Curls, Hammer curls
Tricep Weight Training	Dips, Pull-Downs
Back Weight Training	Seated Rows, Lat Pull-Downs, Pull-ups
Quadriceps Weight Training	Squats, Leg Extension, Lunges
Hamstring Weight Training	Leg Curl Machine, Deadlifts
Abdominal Training	Sit-ups, abs crunch, ab reverse crunch

Stop by our strength training and cardio workouts in our Workout Database and great weight training tips.

Expert Advice

Experts recommend that during any and all workouts, you should workout your larger muscles first during any weight training program and then work your way down to working out your smaller muscle groups. However, you can do your workouts the way that makes you feel comfortable. Also changing it a bit can challenge your muscles and that may lead to some positive results.

How Much Weight Should I Use?

.......How much weight should I use?

That is a great question, but the only person that can know the answer is you.

Now, there is no scientific way to figure out how much weight you should use. The only way to figure that out is to just take a guess. Just pick up the weight for whatever exercises you are doing and test it out yourself.

REMEMBER.....you are the only one who knows how much weights to use:

Start off by doing a warm up set for about 12-20 reps with light weights.
For your 2nd set, you should add about another 5-10 pounds and perform your set amount of reps that you desire. If you want to do more weights, just add more weights to your 3rd set in weight training.
Do enough weights so when you do your last desire rep, it should be a struggle. NO PAIN, NO GAME!
Keep in mind that it may take a while to find the right amount of weights to use, but when you do find it....be sure to WRITE IT DOWN.

Sets and Reps

How man reps and set should I do?

Now you already know how much weights to use for your exercises. Now you will learn how many reps and sets to do, so make sure to base your decisions on your weight lifting exercises that you want to achieve.

Lose Body Fat - Do 1-3 sets of 10-12 reps. If you don't feel no burn, then your not working hard enough.
Muscle Building - Warm-up then 3+ sets of 6-8 reps to fatigue. Be safe and make sure to have a spotter.
Health and Endurance - 1-3 sets of 12+ reps. Keep in mind that this will help maintain your health in good condition.

Additional Resources

Weight Training - If you want to learn how to properly lift weights to build muscle and burn fat fast, Weight Lifting Complete is your simple guide to getting a lean and muscular body.

Exercise and Workout Tips Website. Also check out their Six Pack Abdominal Exercises Section.

Gain Muscle Mass Naturally
Gain weight by significantly increasing lean muscle mass in record time, without the use of drugs. Mario Fanzolato, hypertrophy consultant, offers free advice on weight training, nutrition, and every other aspect of natural muscle building in detail.

Return to the top of the weight training page.

Return to Muscle Fitness Tips Home Page