==== ==== More information on weight lifting can be found at: http://mikeseroveyonhealth.com/history-weight-lifting/ ==== ====
If you are serious about toning your body, burning fat and building muscle, one of the most effective ways of doing this is to lift weights. But with so much information out there on weight lifting workouts, how do you choose a plan to suit you, especially if you are a beginner to weight lifting? You will need to choose a plan based on your own personal goals, plus the time and equipment you have at your disposal. Take some time to consider your goals. Do you want to lose a few pounds of fat and appear toned, with a flat stomach or a 'six pack' or do you want to build serious muscle? If this is the case, do you have the necessary time to spend training to reach this level? Are you able to afford a gym membership or the specialist equipment you will need? Starting a weight lifting workout can be confusing for the beginner- there is quite a lot of terminology to get to grips with. The basic terms you need to know are 'reps', 'sets' and 'recovery'. Basically 'reps' indicate the number of times you lift each weight. 'Sets' are the number of times you do the 'reps', for example if you were to complete 3 'sets of 15 'reps', you would lift the weights 15 times, rest, lift them another 15 times, rest again and lift them for a final 15 times. 'Recovery' indicates the time spend resting between sets. Weight training basically involves lifting heavier weights than your body is used to lifting. This causes the muscle fibers to tear, and then repair themselves so that they are stronger than before. The more your body works, the more it is capable of doing, so you must increase the weights gradually to ensure that you continue to improve. It is important to start off gently- trying to lift too much weight too soon can cause injury. You should be able to complete 15 reps, with the last few reps feeling quite an effort. If you are able to lift the weight easily for 15 reps, try increasing it. Make sure you warm up before starting your weight lifting workouts, as cold muscles can tear and injury can result. Using a cardio machine, such as a treadmill or rowing machine, or going for a brisk walk for ten minutes will warm your muscles. When lifting weights, maintain a good posture, engage your abdominal muscles, raise and lower the weights slowly and smoothly. Make sure you keep breathing. The main muscle groups you should aim to work are the biceps, triceps, abdominals, quadriceps, chest, shoulders, back and hamstrings. You should complete at least one exercise for each of these muscle groups to avoid muscle imbalance and potential injury. Rest days are an essential part of your workout, as this is when your muscles will repair and strengthen themselves. Aim to have at least 24 hours rest between exercises working the same muscle groups.
If you are a member of a gym, there should be an instructor available who will show you how to use the weights and help you to devise a weight lifting workout plan. If you plan to workout at home, there are a lot of weight lifting workouts available on the internet you could adapt. Whichever plan you use, make sure you know how to lift the weights correctly to avoid injury, and build up slowly.
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==== ==== More information on weight lifting can be found at: http://mikeseroveyonhealth.com/history-weight-lifting/ ==== ====