Reasons Women Should Weight Train

When it comes to losing weight women choose diet or exercise, exercise usually consists of running or cardio machines in the gym. It seems that women generally neglect the idea of resistance training for fat loss even though there is scientific evidence to show this is the best form of training to lose fat.

How Does This Work?

When you complete resistance training your lean muscle mass will increase, this doesn’t mean you will suddenly look like Arnold Schwarzenegger, it just means that your body will carry a few extra pounds of lean muscle.

A female carrying out weight training will not gain the size a male does from lifting weight because women carry on average twenty times fewer hormones than males that cause muscle size increase.

Interestingly science has shown that on average a woman who carries out resistance training three times a week for a month will gain a pound of lean muscle but actually lose 1.75 pounds of fat.

What happens is that the body burns extra calories every day to carry out its normal functions for every extra pound of muscle a person weighs. The typical value of calories burned for every extra pound of muscle is roughly 35 to 60 calories per day. Using rowing machines is always the best choice to lose weight quickly. You can buy one of these rowing machines (especially stamina air rower review – find the best rowing machine) to perform rowing activities at home.

This extra calorific usage is caused by your resting metabolic rate increases as your lean muscle does.

One of the reasons women do get put off from weight lifting is because when they weigh themselves they are not losing that much weight, this is because if you lose 1.75 pounds of fat but gain 1 pound of lean muscle the scales will only show a loss of under a pound.

To combat this the best way to monitor your weight loss performance is to measure your body parts monthly, as long as your body is reducing in size your on the right track to achieve your goals.

Measuring Your Success

Get a tape measure and once a month (same date and roughly same time) measure the following:

  • Waist (Just below the belly button)
  • Chest (Measure under armpits and over the fullest part of bust)
  • Arms (Measure shoulder to elbow and use the halfway point)
  • Thigh (Measure hip to the knee and use the halfway point)

Keep a log of the measurements and you should see the measurements reduce in size and your clothes start to feel baggier or even become too big!

Muscle Building Exercises To Accomplish Your Goals

8-reasons-women-should-lift-image-2

Muscle building can be a great way to get in shape for all age groups. This article includes many tips on maximizing the benefits from your workouts for an effective program in muscle mass. Read on to get the most benefit from its content.

Include the “big three” into your exercise regimen. These mass-building exercises include deadlifts, bench presses, and squats. These exercises help add bulk in addition to strengthening and conditioning your body. Try to include variations of these exercises in workouts on a regular basis.

You must consume a sufficient amount of protein if you are serious about building muscle. Protein is the building block that creates muscles.

Don’t forget carbohydrates when trying to build muscle. Carbs are absolutely critical to provide you the energy you require for working out, and if you do not get enough, your body converts your stored protein for energy instead.

Switch up your routine. Like anything else, things can become boring, which can keep you from doing them. Make sure that you do different pieces of equipment at the gym or taking advantage of different exercise classes.

If you choose to supplement your muscle-building attempts with creatine, you should use caution, especially if you are using them for a long period of time. These supplements should not be used if you have any sort of kidney problems. Creatine can also bring on cardiac arrhythmias, heart arrhythmia, and muscle compartment syndrome. Adolescents are at the highest risk. Be sure that you keep your doctor before starting use.

Eat well enough on days that you work out your muscles. Consume a large amount of nutritionally dense calories about one hour before you begin your workout. This does not mean that you should eat too much, but you should eat more than you do on days that you aren’t in the gym.

Compound exercises are an easy way for you wish to achieve optimum growth in all areas of your body. These are exercises that use several different muscle groups to perform a single lift exercise. For instance, a bench press will utilize shoulder, tricep and chest muscles all at once.

No matter your age, a beneficial muscle building workout routine can really work wonders for you. Hopefully, you have just learned what you can do to start a muscle-building regimen that will not only strengthen and condition but also give you a super, new body and healthy, lifetime habits.

Pull Up Power

We have all heard of the pull up yet how many of you use this great exercise in your training regimen? Not as many as you would think is the answer and this tends to be because a lot of people find the pull up hard and cant carry out many reps.

The pull up is a compound exercise that requires upper body strength to lift your own weight. The pull up comes in many forms but the most common is with a pronated grip (palms facing away from the body) and the hands just wider than shoulder-width apart.

Pull-ups primarily work the Latissimus Dorsi (lats) muscles in the back but use many upper body muscles for assistance.

The interesting thing about the pull up is that takes a lot of power to carry out and can really help build strength and size in the body by using the exercise in a workout.

When carrying out the pull up correctly you will start with your body hanging with straight arms and then pull yourself up till your head is above the bar and the bar approaches your chest. The pull up is carried out without using any jerking movements such as your legs etc to push your way up. Once you have achieved this you return to the hanging position.

I always finish a back workout with two or three sets of pull-ups, carrying out the maximum reps I can on each set to give my back muscles that final push to fatigue.

If you carry out the pull-up bar exercise on a regular basis as part of your training you are sure to see benefits after just a short amount of weeks. By carrying out the exercise at the end of the back workout, like me, and trying as many reps as you can you will see how well you improve. You can easily get

Don’t be put off if you can only carry out one or two reps initially, the idea is to keep motivated and build up over time until you can carry out three sets of ten or more reps.

Muscle Building Advice That Can Work Starting Today

Pull-up

Although most people want to look good, many don’t want to put in the effort required to do so. You, though, have searched out more information, which is a great first step! Continue reading this article to find ways to build muscle mass.

Vegetables offer many benefits when you are as important to building a nutritional diet. Vegetables provide valuable nutrients that you cannot find in most carb and carbohydrates generally lack. You will also get a lot of fibers from them. Fiber allows your body to effectively use protein.

Make sure you understand the best exercises for increasing muscle mass. Different exercises target different things; some are better for toning while others are better for bulk.

You need to eat the required food in order to gain an average of one more pound each week. Research ways to bump up your calories, and if after about two weeks you have not gained any weight, then consider muscle building supplements.

Don’t forget about carbohydrates when building muscle. Carbs are absolutely critical to provide you the energy you require for working out, and if you do not get enough, your body converts your stored protein for energy instead.

Eat well enough on days that you work out your muscles. Consume many calories at least an hour before you are going to exercise. This does not mean that you should eat too much, but eat more than you normally do on the days you don’t go to the gym.

After you workout, so that your muscles can build and repair themselves well. Someone under the age of forty should stretch at least 30 seconds. Someone over 40 should try to stretch for about 60 seconds. This will work to prevent any injuries from occurring when exercising.

It may be possible to make yourself look larger than your actual size. You can do this by focusing your training on your upper chest, upper back and upper chest.

Many people mistakenly increase protein intake immediately upon beginning a program to build muscle which is a mistake.

Building muscle does not necessarily mean having a hard six pack or huge biceps. There are various muscle routines that should be considered.

Hopefully, this article has demonstrated that muscle building and achieving the body you have always wanted is not as difficult as you might have thought. You do have to put in some effort, but you will soon be on your way to a stronger, more attractive body and greater levels of self-confidence if you make use of this article’s suggestions.

HIT Training – High Intensity Training

Some of you may have heard the word HIT training banded around the gym by some of the big muscled types, but have you ever wondered what they mean by HIT training?

HIT training is an abbreviation for High-Intensity Training and was the brainchild of Authur Jones, the man who launched Nautilus training equipment on to the market in the 1970’s.

kiss-your-old-bench-press-max-goodbye-graphic-1

The ethos behind High-Intensity Training is basically that you train to a very high intensity; this is achieved through the following:

  • Reducing rest times between reps and sets
  • Using the maximum weight you can lift for your reps/sets
  • Train using basic compound movements

A typical HIT training session consists of 4 to 6 exercises of around 3 to 4 sets on each for major muscle groups such as the chest and 2 to 3 exercises of around 3 to 4 sets each on smaller muscles such as the triceps. If you’re new to HIT training we suggest you start on the low of these volumes and build yourself up.

An Example Workout:

Chest

  • Barbell Bench press – 4 sets x 6 to 8 reps
  • Dumbbell Bench press – 4 sets x 6 to 8 reps
  • Incline Barbell Bench Press – 4 sets x 6 to 8 reps
  • Dumbbell incline flies – 4 sets x 6 to 8 reps

Triceps

  • Skullcrushers – 4 sets x 6 to 10 reps
  • Triceps Extensions – 4 sets x 6 to 10 reps

By carrying out sessions with heavy weights with low resting times you will fatigue the muscle, which is the desired outcome of your workout as your body will repair your muscles bigger and stronger.

You could say that the HIT training method is a similar training method to the 5×5 workout; the difference is that HIT training tends to be used by bodybuilders rather than powerlifters and weightlifters.

The High-Intensity Training is a great tool to use to boost your performance in the gym. The HIT training method does, however, need to be used with caution because you will need longer rest periods between sessions (of the same muscle group) and increased mental strength as this training can be grueling to the uninitiated.

Note: With any high-intensity workout there needs to be a period of low intensity or total rest every now and again, a good way of achieving this is by taking a week break from the gym after 12 weeks of training (every 3 months).

Muscle Building Advice That Will Make You Look Big

Do you wish to build your muscles? There are many things that can do in order to maximize muscle mass without wasting time. This advice will help you reach all of your muscle goals. Stop using time at the gym and read these effective tips.

Focus your weight-training regimen on squats, the deadlift, and the bench press. These three exercises are the core of a solid muscle-building regimen. They are proven exercises that increase bulk, increase muscle mass, and overall fitness. Try to fit some form of these crucial exercises into your workout routine also we recommend using the weight bench for your gym.

Make sure you understand the best exercises for increasing muscle mass. Different exercises achieve different things; some are better for toning while others are better for bulk.

Keep the “big three” in mind and always have them in your routines. These mass-building exercises include deadlifts, bench presses, and squats. These types of exercises help add bulk in addition to strengthening and strength. You should aim to include these exercises or at least some manner regularly.

Building muscle is a long-term process, so it is critical to constantly motivate yourself. You might also choose rewards that will further your muscle building journey. For instance, you can obtain a massage; they improve blood flow, it can improve blood flow and help your recovery.

Don’t try to bulk up when doing intensive cardio training or preparing for a marathon. Cardio is helpful to keep in shape, but too much cardio may cancel out your attempts at bulking up through strength training. If your goal is gaining muscle, concentrate on strength-training.

You need to get enough protein in order to build up muscle. Protein supplements and protein shakes are some of the most popular ways of boosting your daily protein. These are especially effective as part of a bedtime or prior to bedtime. You must consume about one shake per day if you’re trying to lose weight. If you are looking to build both mass and muscle, then consider drinking a protein shake with every meal.

Use as many repetitions as possible in each training session. This will help to keep the lactic acids flowing, increasing muscle growth. Doing this consistently while you train will produce maximum muscle building.

As you can tell, there are a lot of things to do to build your muscles. The tips in this article were designed to help you efficiently build muscle. Use what you have learned here, and start making your workouts count.