| The benefits of lifting weights - also called weight | | | | hate me telling you because this single exercise |
| training, strength training or resistance training - | | | | will do more for your body than almost any other |
| include stronger muscles, a stronger heart, a | | | | exercise around – making it completely |
| much leaner physique, a longer life, and a body | | | | unnecessary for you to ever buy another |
| better able to support your everyday needs and | | | | exercise gadget from late night television ever |
| activities. Women, however, still tend to shy away | | | | again. |
| from this beneficial form of exercise. | | | | Before I share it with you I've got to give you a |
| Ladies, does the mere idea of weightlifting scare | | | | quick disclaimer…this exercise should be |
| you? | | | | done (at least initially) under the supervision of a |
| "I don't want to lift weights because they'll make | | | | qualified personal trainer, so that you learn the |
| me too big and bulky." For how many of you is | | | | proper form to use during the movement. |
| this the reason you've never attempted weight | | | | This exercise will work EVERY muscle in your |
| training? | | | | body, and you can do it in the privacy of your |
| It seems to be many a man's dream to have big, | | | | own home, without any fancy machines or |
| bulky muscles. Why is it then, that men, whose | | | | expensive video's. |
| bodies naturally contain much greater amounts of | | | | In fact, this exercise a foundational core exercise |
| testosterone and growth hormone, lift weights | | | | and it'll set your internal furnace up to burn more |
| yet DON'T get big and bulky? | | | | calories throughout the rest of the day than any |
| It's true! Unless they are supplementing with | | | | other exercise we've tested (when done |
| dangerous and unhealthful steroids or similar | | | | properly). |
| substances, most men do not naturally bulk up | | | | It's called the dead-lift and here's how it's done for |
| hugely by lifting weights regularly. And neither will | | | | maximum fat loss and body shaping… |
| most women. | | | | STARTING POSITION |
| The idea that women get big, ugly muscles from | | | | Stand with feet flat and placed slightly farther |
| weight training is a complete misconception. | | | | apart than shoulder width with toes pointed |
| The fact of the matter is that women must lift | | | | slightly outward. |
| weights in order to achieve the lean, sculpted | | | | Squat down with hips lower than shoulders and |
| bodies they dream of having. If a woman does | | | | grasp the weight lifting bar (or any small object)...in |
| happen to have the genetic disposition to bulk up | | | | the beginning I highly suggest that you use very |
| quickly, there are easy ways to alter a workout | | | | little added weight, so when you bend to grasp |
| to prevent this extra muscle size, while still | | | | something, use a book or something else that's |
| increasing strength and rapidly burning fat. | | | | small and light weight – just to help you |
| The idea that weightlifting causes insanely huge | | | | balance. |
| muscle buildup is largely a creation of the media. | | | | Place hands on bar (or whatever you choose to |
| It's true that some women weightlifters takes | | | | lift) slightly less than shoulder width apart, inside |
| steroids, and these hormones do make them look | | | | the knees and with elbows fully extended. Place |
| very masculine. The average woman who weight | | | | bar roughly 1 inch in front of shins and over balls |
| trains, however, will simply achieve a slim, healthy | | | | of feet. |
| body without adding unwanted muscle mass. | | | | UPWARD MOVEMENT |
| Let's start by discussing the basics of weight | | | | Lift bar off floor by extending hips and knees. |
| training… | | | | Maintain an erect and flat back at all times. |
| Weight training involves controlled lifting and | | | | Keep elbows fully extended. |
| working out with weights. Two basic terms | | | | Keep bar as close to shins as possible without |
| related to weightlifting are "rep" and "set." A rep | | | | hitting or scraping. |
| describes the complete act of raising and lowering | | | | When bar passes knees move the hips forward. |
| a weight during a single act of exercise. A set | | | | Keep body erect at point of full knee and hip |
| describes the number of times a particular rep is | | | | extension. |
| performed. | | | | DOWNWARD MOVEMENT |
| For example, when a person does five reps of a | | | | Allow the hips and knees to flex to slowly lower |
| squat, they squat down and stand up five times, | | | | the bar to the floor. |
| continuously, before stopping and either moving | | | | Repeat movement until finished with set. |
| on to another exercise or finishing their workout. | | | | Now this might sound a bit confusing the first |
| Those five squats would equal one set. A | | | | several times you read it – however, once |
| balanced weight-training session will include several | | | | you practice it for a day or 2, the movement will |
| sets of different exercises. | | | | become second nature to you and you'll begin |
| Your goal as either a beginner, intermediate, or | | | | feeling and seeing the results quickly. |
| advanced weight lifter should be to exhaust your | | | | Remember that with any new exercise comes a |
| muscles in the shortest time frame – that | | | | bit of soreness, so start very slowly, and |
| simply means that when you lift a weight, you | | | | gradually increase your intensity. |
| should lift a heavy enough weight to exhaust your | | | | Ladies, I encourage you: Let go of your |
| muscles doing only 10 – 15 reps. | | | | preconceived ideas about weight training. Do not |
| And you should do this exercising pattern about 3 | | | | fear it. Embrace your weightlifting potential! You |
| days each week – with at least 24 hour of | | | | will benefit so much more from it than from |
| rest after each workout. | | | | spending hours on that piece of cardio equipment |
| Now I'm going to share a principle exercise with | | | | alone. |
| you that many commercial fitness "buff's" will | | | | |