Friday, November 26, 2010
Bodybuilding Exercise Guide
This Bodybuilding Website is a great resource for weight lifting and resistance exercises you can do at the gym. I use it often. On this website it shows each muscle group. If you click on that group, it will bring up video's that show specific exercises for that muscle group. There are ways to modify some of these exercises so you can do them at home.
Tuesday, November 16, 2010
Five Things I Wish Someone Had Told Me About Weight Loss
I love to "surf" the web for all kind of new recipes, nutrition advice and workout routines...so in my search I found this article. I completely agree with what is said in it and hope it helps you! Click HERE to read more...
Tuesday, November 9, 2010
Weight Lifting...Where To Begin?
I have had many people ask me questions lately on weight lifting. Most people have no idea where to even start...How heavy to lift? Do classes work? Do I have to join a gym? Do I need a personal trainer?
For me, hiring a personal trainer was wonderful! I HIGHLY recommend this, however, you MUST find the RIGHT one for you! I watched trainers at my gym for quite a while before hiring the one I wanted. For one thing, I wanted a girl trainer. Secondly, I didn't want a trainer that didn't watch their clients closely to make sure they were lifting correctly (ie:too busy talking or texting or just plain bored). I watched the trainers to see if they themselves looked like they lifted. I also watched to see if they enjoyed what they did! I asked around a lot about who people used and got as much advice as I could. Hiring a personal trainer is expensive. I don't think you need to see a trainer more than once a week. Have that trainer teach you how to work out ONE muscle group (ie: chest, back, arms, shoulder, legs). This way, you can get used to what exercises work best for that one area before learning the next area. Also, I think hiring a trainer for 3-4 months is all you need. This will help you to understand HOW to lift, how often, which exercises work best and you will have notes to help you when you are done.
I've taken weight classes at the gym as well. I did this before hiring a personal trainer. I liked these classes a lot and learned a lot from them, however, these classes work your whole body in one hour. In my opinion you need to work ONE muscle group until it fails, this is the best way to tear down that muscle group so it will build back stronger. You should only exhaust that one muscle group, for instance your chest or arms, ONE day a week, so this gives that muscle 7 days to recover and build back stronger. I have noticed a huge difference lifting weights this way. In these classes, if you choose to take them, really watch what they do for one muscle group and try to do it on your own, at home or at the gym. (There are many schools of thought and I've seen others who can lift effectively working out one muscle group out twice a week, but make sure you have 48-72 hours rest before exhausting that muscle group again.)
How often should you lift? One muscle group, maybe two, once a week. I lift 3-4 days a week for about 30 -45 minutes. Monday...Chest/arms, Wednesday...Back, shoulders, Friday...legs. This is my schedule right now. I then run Tuesday, Thursday, Saturday. Sometimes I will take a day off, if I'm tired. I always take Sunday off.
Do you need to join a gym? Yes and No. I think whatever works best for you. I LOVE going to the gym. There are so many weights/machines to choose from. I learn new things from the friends I've made at the gym and recruiting friends and family to go with me helps me a lot. However, some days, I pick up my hand weights or resistance bands and do a workout at home and that works too. I've been looking into resistance training with just your body weight (push ups, sit ups, squats and lunges, using only my body weight and no hand weights). This can be very effective as well.
How heavy to lift? Well, there are so many differences of opinion on this for women. I like to lift heavy, and then take one week every month and lift light with higher reps. Women won't bulk up they way men do unless you take supplements to help you gain muscle mass. This is a myth! Also, play around with lifting 3 sets of 12, or 4 sets of 12 or 6 sets of 8-10...your body after 2-3 weeks of doing the same thing, will not respond the way you want and you will plateau. Change things up, all the time! Be creative!
I will try over the next few weeks to put up some of my favorite weight lifting exercises...some will be at the gym and others you can do at home. Stay tuned!
For me, hiring a personal trainer was wonderful! I HIGHLY recommend this, however, you MUST find the RIGHT one for you! I watched trainers at my gym for quite a while before hiring the one I wanted. For one thing, I wanted a girl trainer. Secondly, I didn't want a trainer that didn't watch their clients closely to make sure they were lifting correctly (ie:too busy talking or texting or just plain bored). I watched the trainers to see if they themselves looked like they lifted. I also watched to see if they enjoyed what they did! I asked around a lot about who people used and got as much advice as I could. Hiring a personal trainer is expensive. I don't think you need to see a trainer more than once a week. Have that trainer teach you how to work out ONE muscle group (ie: chest, back, arms, shoulder, legs). This way, you can get used to what exercises work best for that one area before learning the next area. Also, I think hiring a trainer for 3-4 months is all you need. This will help you to understand HOW to lift, how often, which exercises work best and you will have notes to help you when you are done.
I've taken weight classes at the gym as well. I did this before hiring a personal trainer. I liked these classes a lot and learned a lot from them, however, these classes work your whole body in one hour. In my opinion you need to work ONE muscle group until it fails, this is the best way to tear down that muscle group so it will build back stronger. You should only exhaust that one muscle group, for instance your chest or arms, ONE day a week, so this gives that muscle 7 days to recover and build back stronger. I have noticed a huge difference lifting weights this way. In these classes, if you choose to take them, really watch what they do for one muscle group and try to do it on your own, at home or at the gym. (There are many schools of thought and I've seen others who can lift effectively working out one muscle group out twice a week, but make sure you have 48-72 hours rest before exhausting that muscle group again.)
How often should you lift? One muscle group, maybe two, once a week. I lift 3-4 days a week for about 30 -45 minutes. Monday...Chest/arms, Wednesday...Back, shoulders, Friday...legs. This is my schedule right now. I then run Tuesday, Thursday, Saturday. Sometimes I will take a day off, if I'm tired. I always take Sunday off.
Do you need to join a gym? Yes and No. I think whatever works best for you. I LOVE going to the gym. There are so many weights/machines to choose from. I learn new things from the friends I've made at the gym and recruiting friends and family to go with me helps me a lot. However, some days, I pick up my hand weights or resistance bands and do a workout at home and that works too. I've been looking into resistance training with just your body weight (push ups, sit ups, squats and lunges, using only my body weight and no hand weights). This can be very effective as well.
How heavy to lift? Well, there are so many differences of opinion on this for women. I like to lift heavy, and then take one week every month and lift light with higher reps. Women won't bulk up they way men do unless you take supplements to help you gain muscle mass. This is a myth! Also, play around with lifting 3 sets of 12, or 4 sets of 12 or 6 sets of 8-10...your body after 2-3 weeks of doing the same thing, will not respond the way you want and you will plateau. Change things up, all the time! Be creative!
I will try over the next few weeks to put up some of my favorite weight lifting exercises...some will be at the gym and others you can do at home. Stay tuned!
Subscribe to:
Posts (Atom)