Weight Lifting Exercises Based On Your Gender

Weight lifting should not be confused with “weight training,” which is the general lifting that you do at the gym. Weight lifting standards are an indication of the maximum load or one repetition max (1RM) that you should be able to lift for a particular weight lifting exercise based on your gender, body weight and weight lifting experience. Weight lifting, when done properly will increase your lean muscle. Weight lifting can also help to increase the tendon, bone, and ligament strength. Weight lifting exercises will have a very positive influence on your physical performance, metabolic efficiency, physical appearance and reducing your risk of injury.


Strength training is safe when properly supervised and controlled. Strength training is one of the best exercises for women, to help you stay fit, lose weight, and maintain strong bones. Resistance exercise is any exercise where muscles contract against an external resistance with the objective of increasing strength, tone, mass, and/or muscular endurance. Progressive overload means that you increase the workload gradually over time as your muscles accommodate to the resistance with the objective of gaining strength and/or mass. According to the principle of progressive overload, at this point, you would increase the weight if strength improvement is your goal. Your strength will remain the same if you keep the weight the same. Although there isn’t a large body of research to prove that lifting every set to volitional fatigue is necessary for maximal benefit, most strength and fitness professionals agree that working to exhaustion changes muscle fibers in a way that leads to significant growth. The development of all round strength is best achieved via circuit training and then progressing this through weight training. The exercise must be specific to the type of strength required, and is therefore related to the particular demands of the event (specificity).


Do make sure the equipment you use is in good condition. Go to a near by gym and enquire the registration formalities, check the gym equipments and rest areas. A reliable weight lifting equipment guide is very helpful when you start researching and purchasing body building gear, exercise equipment and weight lifting accessories at online stores. Once you have identified your personal weight lifting goals and determined what available space you have in your home for home gym equipment you will be able focus your search for both weight lifting gear and body building supplies. Knowing this will facilitate your quest for the proper weight lifting accessories and body building equipment.

Weight lifting is hard on your central nervous system and without proper rest and recuperation it’s very hard to maintain proper intensity, so good rest is very important. Weight lifting belts help to safely maximize workouts and weight lifting routines. Weight lifting straps and attachments are also vitally important if your goal is to increase the intensity of workouts. Weight lifting is a complicated sport and you need a combination of things to be successful.

This article is provided from BodybuildingToday.com, the world’s leading bodybuilding training information site. You can find more free information about Training, Supplement, Diet and Nutrition articles by visiting BodybuildingToday.com.

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Five Weight Lifting Tips To Build Solid Muscle

Weight lifting is regarded as the best way of building up your muscles and improves your overall heath in the process of weight lifting. But it is risky as well as the improper use of weight lifting machines can make you suffer from strains, fractures, tendinitis and other sorts of dislocations. But if you follow certain weight lifting tips carefully and properly than you don’t need to bother all such type of complications. The following five weight lifting tips are sufficient enough for you to maintain a healthy body and also to avoid injury.


The first point that you need to keep in mind about weight lifting is that of checkup. You should go for a complete medical checkup before you start with any weight lifting program. If you suffer from a particular type of muscle or weight lifting problem or that of joint problems, high blood pressure or heart disease than it might tun out to be too risky for you to start lifting weight on a regular basis. If you are above 40 years old you should definitely go for a medical check up before you start off with the process of weight lifting. This will prevent any sort of injury or muscle strain in the long span.


One of the next weight lifting tips to be taken care of is warmups which are also very vital in the process of weightlifting. You should also keep in mind that you do certain warmups and stretches before you start exercising and weight lifting. This will not only increase the flow of blood and prepare your muscle for the activity ahead but will also reduce your risk of injury when you are working out. It also provides the flexibility required to start off with heavy exercises.


One of the other important tips you need to following while continuing the process of weight lifting is proper breathing which is very necessary. If you hold your breath while weight training, your blood pressure might rise upto dangerous levels. You neet not hold your breath while weight training and can breath normally and this control your blood pressure. But you must make sure that you exhale while you are continuing with the process of weight lifting.


One of the next weight lifting tips is to make use of the right amount of weights and is believed to be a very necessary point in the case of weight lifting. In this way you can prevent muscle fatigue and injury by starting out with lighter weights rather than heavier. You should never take more weights than you can and never do too many sets of exercise which you cannot bear to handle.


This is the final weight lifting tip. You will find that most of the weights are slippery because of the oil from people’s hands. You should wear gloves in order to make sure you can hold weights because loosing balance might turn out to be dangerous. You should also wear a belt to avoid hernias and back injuries.

This article is provided from BodybuildingToday.com, the world’s leading bodybuilding training information site. You can find more free information about Training, Supplement, Diet and Nutrition articles by visiting BodybuildingToday.com.

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6 Killer Weight Training Routine Secrets To Use

Your weight training routine will either reward you with excellent results, or totally break your heart. That is why it is important to be on the best strength training program possible that takes into account your personal goals.

Every weight lifting participant has an individual reason for wanting to be on a resistance training routine. Some want an increase in strength, power, and muscle size.

Others focus on muscle endurance, improving athleticism, or even improving their quality of life. As you can see, the reason people are on a weight training routine varies drastically. However, one aspect each of these participants have in common is a goal to improve.

Now for the unfortunate news. Most weight lifting workout routines are drastically flawed which leads to lack of weight training results. Why? Because of the strength training program fiction that riddles the fitness industry. It is very likely that some of the weight training routine principles you carry are severely flawed, and not backed by sound scientific studies. The result is poor workout program results.

Can you ultimately improve your strength workout routine to deliver better results? Of course you can! To get started, first be certain you are following the six basic weight training workout tips. If not, make sure you incorporate them into your training plan immediately.

6 Basic Weight Training Routine Tips

1. Set very specific goals.

It is important to define very specific, time dependent goals. I always recommend writing them down on paper so they become real. What do you really want from your resistance training program? Why are you doing it? Think deeply, and then write your answers down on paper.

2. Come up with a complete weight training program prior to entering the gym.

That means have a focused plan of attack in accordance with your goals, and medical history. You want to understand what, why, and how you are going to do a particular exercise. Also, make sure your current exercise program coincides with the current strength training research available today?

3. Incorporate progressive resistance, and overload.

Progressive overload must occur in your weight training routine prior to seeing results. The fact is without overloading the muscles from workout to workout, you will not trigger an adaptive response to get any stronger, faster, or bigger. Results are ultimately dependant upon strength training intensity, and overload.

4. Make sure to get appropriate rest between workouts.

In weight training, the fact is more is not necessarily better. Training too much will short circuit your overall results. Rest is of significant importance!

It is necessary to realize muscle adapts between workouts, during rest, and not at the same time as the training session. Your weight lifting program triggers the stimulus to change. Protein synthesis occurs during rest, and recovery.

It is extremely important to your progress to make sure you are resting adequately between strength training workouts.

5. Track progress, and modify your program if necessary.

One of the biggest mistakes weight training routine participants make is not tracking workout progress. If you want to improve, then you will need to track your workouts. That which is not tracked will not improve. You need to know which part of the exercise plan is working, and which is not.

Tracking means recording your weight, reps, and exercises for every single workout. If your strength training program numbers are not increasing, then you will need more rest between workout sessions. Weight lifting program changes are necessary when progress has halted.

The bottom line is it’s important to track, and tweak for ultimate results.

6. Keep a close eye on nutrition.

As you progress on your weight training routine it is important to support your efforts with effective nutrition. Start by eating a balanced diet of protein, carbohydrates, and fats. After your eating is sound, for an extra performance boost, you can look into some of the most effective bodybuilding supplements available such as Creatine, and Beta-Alanine.

If witnessing excellent weight training routine results is your objective, then follow the six tips above. They will surely guide you in the right direction towards getting the best strength training results you can possibly obtain.

Discover powerful tips on how to quickly, and easily melt away 15 pounds of fat, in less than 60 days, all while only working out 1 hour a week at this resourceful weight training routine website.

This article is provided from BodybuildingToday.com, the world’s leading bodybuilding training information site. You can find more free information about Training, Supplement, Diet and Nutrition articles by visiting BodybuildingToday.com.

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Gain Muscle and Lose Fat – Free Diet Plan for Bodybuilders

If you go to the bookstore or look online, you’ll quickly notice that there’s no shortage of diet books or websites. It seems that everyone and their brother has a book that guarantees to show you the secret of weight loss. Some of these diet books and websites are actually pretty good. Many of them have good, healthy information about losing weight. A few even have tips for dieting to add muscle too.

Unfortunately, most of the time diet books and the free diet plans you find on a website are geared toward everyday people who want to lose a few pounds of body fat. It can be difficult to find a free diet plan that is focused on bodybuilders. The same eating plan that might help a person who doesn’t work out seriously usually isn’t much help at all to someone who is serious about making gains at the gym. Bodybuilders have more advanced nutritional needs than people who don’t hit the weights hard.

Why Are Bodybuilding Diets Different?

Bodybuilders are concerned, first and foremost, with adding as much muscle mass to their bodies as is possible. As bodybuilders add muscle, they want to minimize any body fat gains and lose existing body fat too. The average person just looking to lose a few pounds before summer vacation, or after the holidays, simply doesn’t have the same nutritional concerns that a bodybuilder has. It’s all well and good for people to lose weight in an effort to get healthy and look better, but the serious bodybuilder needs more than a low carb diet or an eating plan to lose 10 pounds in a month.

Putting on slabs of muscle is serious business. Bodybuilders tax their physiques at the gym in ways that most people don’t understand. When you’re trying to maximize the muscle mass on your body, you have to work out very hard. And when you work out this intensely your body is going to need extra nutrients to recover and build muscle mass.

If you picture the human body as a car, the average person is driving a standard family sedan around the neighborhood, while the bodybuilder is driving a high-performance car at top speed. You wouldn’t throw the same kind of fuel into both of these two cars. You’d want the highest grade fuel for the high performance automobile. In the same manner, bodybuilders have to fuel their bodies with nutrient-dense food that will allow them to recover from workouts and add muscle on a regular basis.

How Are Bodybuilding Diet Plans Different?

Most of the time, if you find a free diet plan in a book or magazine it’s focused on weight loss. There is very little concern in these types of diets about what kind of weight is lost. In fact, a lot of popular eating plans revolve around the concept of calorie reduction. These diets have people eating fewer calories than they burn every day in order to provoke weight loss. But this diet paradigm simply won’t work for a bodybuilder. When bodybuilders cut back too much on calories, muscle mass soon begins to diminish. No diet in the world is worth losing hard-earned muscle mass.

That’s why bodybuilder diets have to be different from mainstream diet plans. Bodybuilding diets are always going to have a heavy focus on protein intake. The building blocks of muscle tissue, amino acids, are plentiful in protein rich foods. If you’re a bodybuilder, you know how important protein intake is to your success, and if you decide to try a free diet plan that doesn’t give you enough protein you are going to sabotage yourself in the gym.

The human body is simply incapable of building new muscle mass without adequate protein intake. There are other differences between a standard bodybuilding diet plan and what you might find in traditional diet book, but protein is the main difference. Bodybuilders thrive on protein, and if a diet plan calls for a reduction in healthy, muscle-building protein it’s not a good diet for a serious bodybuilder.

Bodybuilding Nutrition – Free Diet Plan

Now that you know why bodybuilders eat differently than most people and how their diets differ, it’s time to get into a free diet plan for bodybuilders. This diet plan is very basic and meant to be customized, but it will give you a good framework to base your regular bodybuilding diet around. Depending upon your age, size, individual health level, and fitness goals, you will have to adjust it to make it the best diet plan for you, and be sure to discuss any serious changes to your diet, including starting on this free diet plan, with your doctor before you begin. This free diet plan is for informational and instructional purposes only.

  • Breakfast – One cup of water, four cooked egg whites, and two pieces of whole grain toast.
  • Late Morning Meal – One cup of water, one banana, one pound of lean turkey bacon.
  • Lunch – One cup of water, large green salad with vinegar dressing, and one boneless, skinless chicken breast.
  • Mid-Afternoon Meal – One cup of water, one turkey sandwich on whole wheat bread, and a small green salad.
  • Evening Post-Workout Meal – 20 to 40 grams of whey protein mixed with ice cold water.
  • Dinner – One cup of water, a large green salad, lean steak or chicken, and a dry baked potato.
  • Before Bed Protein Meal – 20 to 40 grams of whey protein mixed with skim milk.

This free diet plan for bodybuilders can and should be customized to meet your unique needs. Remember to include a high quality source of protein in your diet from supplements, like Profect, to get all of the protein you need to keep adding muscle without gaining fat. If you’re hitting the weights hard and being disciplined with your eating plan, the gains should continue to happen.

This article is provided from BodybuildingToday.com, the world’s leading bodybuilding training information site. You can find more free information about Training, Supplement, Diet and Nutrition articles by visiting BodybuildingToday.com.

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Boost Your Metabolism – Important Things You May Not Know

Metabolism is a natural body function that describes how fast your body is burning the food you eat. It’s a wonderful mechanism that is capable of adjusting according to the current condition of your body. For example, when there is little food available for it to metabolize, such as in moments of hunger, your metabolism deliberately slows down to minimize consumption of food and energy. On the other hand, if there is a constant supply of food, it will work at a faster pace to digest what you have ingested. When your metabolic rate is fast, there is little chance that it will store fat. Thus, you need to rev up your metabolism if you want to lose weight.

Here are some tips to boost your metabolism:

1. Eat breakfast. Your mother’s constant reminder for you never to skip this most important meal of the day was valid, like most any other concern she has reminded you of. When you break the fast of the night before, you jump start your metabolism and start the process of calorie burning. Besides, a good hearty breakfast will prevent you from snacking a perk-me-up cup of coffee and sugar-filled donuts that are chock full of calories.

2. Eat every two to three hours. This is perhaps the best thing about losing weight– you can eat frequent meals. However, when we say eat frequently, we do mean eat small meals not large portions. The rationale behind this is that by giving your body food often, you keep your metabolism humming. This is not an excuse to feast on junk, however. Refer to the next item.

3. Eat foods that boost your metabolism. Not all foods can rev up metabolism. Protein-rich foods are ideal since it takes the body a huge amount of energy to digest it and because of this process, your metabolic rate increases. Legumes, beans, lean meat, seafood and dairy products like egg and cheese are examples of these. Complex carbohydrates found in fruits, vegetables and whole grains are also great for your metabolism. Avoid saturated fats and simple sugars found in processed items because they only add require small amounts of energy to digest. Plus, they convert any unused calories into fat that gets stored in your bodies that cause weight gain.

4. Exercise. Nothing boosts your metabolism than physical activity. When you increase your activity levels, you will need more energy to fuel the activity. Any corresponding energy demands on your body will increase your metabolic rate and cause you to lose weight. When you engage in cardiovascular and resistance-training exercises, you get the added benefit of increased calorie burn even hours after your workout for faster weight loss.

5. Drink lots of water. When you drink water, your body will have to utilize energy to warm it up for the body to use. This boosts your metabolic rate. And since the process can last anywhere from thirty minutes to an hour, you can take advantage of it by drinking a glass or two at least 20 minutes before you take in solid food. The colder the water, the more energy it is going to take to warm it up.

This article is provided from BodybuildingToday.com, the world’s leading bodybuilding training information site. You can find more free information about Training, Supplement, Diet and Nutrition articles by visiting BodybuildingToday.com.

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5 Tips To Help You Build Muscle

In a world where everyone wants to look better and build muscle it can be difficult to find the right methods to help a person achieve their fitness goals. A good work out plan is the key to success, and these tips should help you reach your goals.

Keep a workout log. This will help you keep on track with you daily fitness routine. It will also give you a place to set goals. Remember people who write down their goals have a much better chance of reaching them than people who do not. You will want to try to create an extra four to six pounds of muscle a month, beyond that, weight gain is usually fat.

Drink anywhere from four to six glass of water a day. Dehydration is the enemy when attempting to build that body that you want.

Make sure to have a good, healthy meal about a half hour before you work out. hitting the weights while you are hungry slows down muscle growth.

Using a training partner can help you stay motivated on those days when you dread hitting the weights. Turning it into a friendly competition can help you keep the motivation needed to go that extra mile.

Every 48 hours began your workout with three full body, weight training sessions.

Start your workouts with stretches and a short run to get your heart rate up. This will help met down fat, and prepare your body for the more intensive parts of your workout plan.

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