| WHY WEIGHT LIFTING?What's the one thing that | | | | in-home trainer. See how they operate, how they |
| you can do to lose weight, re-shape your body, | | | | get along with their other clients, what kind of |
| improve muscle tone, become stronger, fight off | | | | personality they have, etc. Make sure you think |
| osteoporosis, lower blood pressure, etc.?Weight | | | | that they will be a good fit for you.I would |
| Lifting! Or as it's also called, Strength Training!For | | | | personally love to tell you about all of the |
| the rest of this book I will refer to the art of | | | | wonderful exercises you can do, but I would need |
| weight lifting as strength training. One of the | | | | about 200 pages just to list the pictures and |
| reasons a lot of people don't lift weights is | | | | explain proper form and technique.Your best |
| because they are intimidated by the word weight | | | | move would be to buy the cards (they are great) |
| lifting.It amazes me to see how many people | | | | get your hands on a good "beginner's exercise" |
| avoid lifting weights for one reason or another.Let | | | | book and/or hire a certified personal trainer.Are |
| me make sure you are clear of one very | | | | you now saying, "But what if I don't want to go |
| important fact.LIFTING WEIGHTS IS ONE OF THE | | | | to the gym, it takes too much time driving, it's |
| BEST, IF NOT THE BEST THING YOU CAN DO | | | | always packed, and I just don't like the whole |
| FOR YOUR OVERALL HEALTH!!!Let's jump right in | | | | gym scene.""Can I still lose weight and get in |
| and start off by covering exactly "what" strength | | | | shape at home?"ABSOLUTELY!!A lot of people |
| training is.It's actually very simple. Strength training | | | | feel the same way that you do. Either they don't |
| or weight lifting is the lifting of heavy weights and | | | | have time to go back and forth to the gym, or |
| or resistance in a prescribed manner as an | | | | they're just more comfortable working out in the |
| exercise or in athletic competition.Notice I said | | | | privacy of their own home.Depending on the |
| weights and/or resistance. It doesn't have to | | | | space you have, you can make your own little |
| necessarily be a weight plate or a dumbbell. We'll | | | | "private" gym just for you and your family.For |
| get into that more later.As simple as that | | | | this section of the book on working out at home, |
| definition of strength training sounds, why are you | | | | let's assume that you don't have a huge |
| and so many other people not doing it?The | | | | space.The only things you actually need, believe it |
| answer to that is probably one of these | | | | or not, are a bench and some free weights |
| two:You're not sure what to do, or you're | | | | (dumbbells).It would also be a good idea to get |
| confused about what to do.You have never | | | | some exercise bands that you can use to do lots |
| realized that strength-training can and will build | | | | of different exercises, in addition to bench |
| muscle, which in turn will help you look and feel | | | | exercises, that will help diversify your |
| great.You very well could be on a strength-training | | | | program.Again, I would highly recommend that |
| program right now.Even if you are, I want you to | | | | you get either the Solotrainer cards or a |
| really pay attention to what we're going to talk | | | | beginner's exercise/weight training book to help |
| about for the rest of the book. I'm sure it is going | | | | you get started with your workouts.Okay, let's |
| to have you thinking differently about why you | | | | get back to the equipment that you'll need. First |
| should be lifting weights from now on.We're going | | | | off is a bench.BENCHThe bench you purchase |
| to talk about why developing a strength training | | | | should be multi-functional. In other words, it should |
| program will ultimately help you lose weight, add | | | | be able to incline as well as being flat. Some |
| some muscle tone, look better and feel better | | | | benches can even decline in addition to flat and |
| about yourself.We will go over some "myths" | | | | incline. It is not necessary to have a flat/decline |
| about strength training and the real facts behind | | | | incline bench or even a flat/incline bench, but I |
| them.So, whether you're new to strength training | | | | definitely recommend it.It allows you to do a lot |
| or you've been doing it for years, pay close | | | | more exercises as you get into your program a |
| attention.MYTHSLet's first clear up some of the | | | | little more.FREE WEIGHTSThere are numerous |
| misconceptions about strength training and the | | | | types of free weights to choose from. There are |
| truth behind these myths.This first myth is the | | | | traditional dumbbells that range anywhere |
| "biggie" and it has prevented many of you from | | | | between 1 lb. to 200 lbs.Depending on how much |
| weight lifting (especially women).It sounds a little | | | | space you have and how much weight you think |
| something like this; "I don't want to lift weights | | | | you'll be lifting, this will determine what kind of |
| because I don't want to get big and bulky."It's a | | | | dumbbells you will be looking for.One item that |
| shame that a lot of people think like this because | | | | comes to mind is the PROBELL 30 Classic |
| it is so far from the truth. Let's explore that | | | | Adjustable Dumbbell System. It sounds |
| myth a little.When you think of weight lifters, you | | | | intimidating, but it's not at all. It's actually quite a |
| probably think of body builders, right?You think of | | | | space saver. It is a pair of dumbbells that can go |
| the men and women on ESPN parading around in | | | | from 2 1/2 lbs. to 30 lbs. each, in 2 1/2 pound |
| little swimsuits with big bulky muscles popping out | | | | increments, with the turn of a dial. So in other |
| all over the place.There are three reasons for | | | | words, you get 12 pairs of dumbbells all in 1 |
| this:These people are an extremely minute | | | | pair.This is a great product and I definitely |
| percentage of the population.That is their livelihood | | | | recommend it, especially if you want to save |
| and they spend 4 to 5 hours a day in the | | | | some space.You can get this item too by going to |
| gym.Some of them are using | | | | my web-site and finding it in the "Products" page |
| performance-enhancing drugs (steroids, etc.) to | | | | under the BIG FITNESS link. It is called the ProBell |
| look like thatSo if you can get that image of the | | | | Classic.Another option, or rather an |
| "bodybuilder" out of your head and think in terms | | | | accompaniment, to the bench and free weights, is |
| of the average everyday person, you will see | | | | exercise bands.For those of you who aren't |
| why the myth about getting bulky is just that, a | | | | familiar with these, they are elastic rubber bands |
| myth!What we're going to talk about next I will | | | | with handles at the ends and some companies |
| try to explain to you in an easy to understand | | | | also have ankle straps for leg exercises.I |
| way, without using any medical or professional | | | | personally use these myself and with all my |
| terminology.When you lift weights your body | | | | clients. I love them!!!BODYLASTICS is a great |
| builds muscle. The more muscle you have, the | | | | company that makes an excellent little package. It |
| more calories you burn (even at rest). The more | | | | includes 4 bands (each one a little harder), 2 |
| calories you burn the less you weigh.It's as simple | | | | handles, 2 ankle straps, 1 door anchor, and a |
| as that!!!Let me give you an example of this that | | | | video and booklet. At the time of this printing the |
| might make it a little easier to understand. We'll | | | | price for the package is $50. It's a great |
| talk about 2 women in this example.Let's say you | | | | value.You can also find these on my web-site |
| and your best friend are sitting on the couch | | | | under the "Products" page.Okay, now you know |
| watching some T.V. You personally strength-train | | | | what equipment you'll need, but what about |
| 3 times a week, but your friend does not.After | | | | questions like:How many days a week?How many |
| an hour of watching T.V goes by, who will have | | | | sets and repetitions?When do I change my |
| burned more calories?The common answer to | | | | routine?These are all very good questions. Let's |
| that would be that you both burned the same | | | | take a look at the first question now.HOW MANY |
| (almost nothing), since you weren't doing | | | | DAYS A WEEK?There is not a straight forward |
| anything.But the actual answer would be that you | | | | simple answer to this question. It really all comes |
| burned more calories, and I'll tell you why for one | | | | down to two things:How many days can you |
| simple reason. THE MORE MUSCLE YOU HAVE | | | | realistically devote to lifting weights?How much |
| THE MORE CALORIES YOU BURN!!Now you might | | | | improvement are you really looking to get from |
| say to yourself, "But if I lift weights, my muscles | | | | your program?Before we address these two |
| will get bigger and I will appear big and bulky."This | | | | questions let me first say that lifting weights once |
| does have a tendency to happen to men | | | | a week is probably not enough and four or five |
| sometimes, and that is because of the male | | | | times a week might be a little too much |
| hormone testosterone. But what also happens to | | | | (especially for a beginner).That leaves us with 2 or |
| men, just like the women, is that they will get rid | | | | 3 times a week.As you can probably imagine, 2 |
| of the fat and replace it with lean muscle.So the | | | | times a week is good but 3 times a week is |
| lean added muscle will now be there instead of | | | | better.This is of course assuming that you are |
| the soft jelly-like fat.With that said, keep this in | | | | training every body part during each workout. |
| mind. Evan though men have more testosterone, | | | | Some people prefer to train 1 or 2 body parts a |
| it would still be very difficult for a man to get big | | | | day. There are good and bad points to this.The |
| and bulky. You would have to train like a real | | | | good thing is that since you are only training 1 or |
| bodybuilder in order for this to occur. Being | | | | 2 body parts (an example would be training your |
| genetically blessed doesn't hurt either.And if you | | | | chest and triceps) you can really do a lot of |
| did see yourself starting to "bulk" up a little, and | | | | exercises for each body part. The bad thing is |
| that's not what you want, just decrease the | | | | that if you train 2 body parts per work out, and |
| amount of weight you are lifting. Very | | | | since there are 6 major body parts (chest, back, |
| simple.Women on the other hand, do not have | | | | triceps, biceps, shoulders, and legs), even if you |
| enough testosterone to even come close to | | | | work out 3 times a week you will only be able to |
| "bulking up".Which brings us to another myth.That | | | | train each body part once.That's why I |
| myth being one of the most popular in the world | | | | recommend training every body part, every work |
| of exercise, which is, "Muscle weighs more than | | | | out. This way you'll be training every body part at |
| fat."How ridiculous is that saying?That's like the old | | | | least twice or maybe even three times a week. |
| joke, "Which weighs more--10 lbs. of steel or 10 | | | | The most bang for your buck.So, getting back to |
| lbs. of feathers?"Hopefully by now you know that | | | | the issue of how many days a week. If you have |
| the answer to that question is that they both | | | | the time and you are really looking to see some |
| really weigh the same. 10 lbs. is 10 lbs. no matter | | | | changes in your body, I definitely say go for 3 |
| what it is made of.Let's go over this in a little | | | | times a week.With that said, if you really aren't |
| more detail.Muscle is much more compact and | | | | sure about the time issue and if you are a |
| dense than fat. It actually takes up less space | | | | beginner, start out at 2 times a week.This will |
| than fat does because of that. That makes | | | | give you a chance to ease into it. Once you're |
| sense, right?Fat, on the other hand, is very soft | | | | comfortable, in a routine, and you find that you |
| and jelly-like and is a lot bigger than muscle. By | | | | have time to add an extra day, then consider |
| that I mean it takes up more space than muscle | | | | bumping it up to 3 times a week.HOW MANY |
| does.Let me give you another example to clarify | | | | SETS AND REPETITIONS?Let's first start out by |
| this a little more.If you were to take 10 lbs. of fat | | | | explaining what sets and repetitions are.When you |
| and 10 lbs. of muscle and roll each of them into a | | | | do any particular exercise, let's say the arm curl, |
| ball, the 10 lbs. of fat might be the size of a | | | | each time you curl the weight up and bring it back |
| bowling ball. In comparison, the 10 lbs. of muscle | | | | down would be considered a repetition.Now let's |
| would be about the size of a baseball.Let's take | | | | say you did 12 repetitions, took a break for 1 |
| this a step further and use you and your friend in | | | | minute, then did another 12 repetitions. You would |
| an example. You and your friend, for argument | | | | have done 2 sets of 12 repetitions.Simple, |
| sake, are both 5' 5" tall and both weigh the exact | | | | right?What sometimes seems confusing for some |
| same weight of 130 lbs.Your friend, as we | | | | people is that they think they should do a certain |
| mentioned, does not lift weights or do any kind of | | | | number of sets and reps (reps is short for |
| strength training. Her dress size is a size 12.You, | | | | repetitions).The fact is that there is no certain |
| on the other hand, lift weights and follow a | | | | number of sets and reps that you should be |
| strength-training program 3 times a week. Your | | | | doing. It will probably vary from time to time, |
| dress size is a size 8.If you and your friend were | | | | based on your goals.The one BIG mistake a lot of |
| standing side by side people would definitely think | | | | people make is doing too many repetitions.Often |
| that you weighed less than your friend. But in | | | | times at the gym I'll see someone doing 20 or 30 |
| reality you both weigh exactly the same.How can | | | | reps.Now like I said, there is a place for that |
| that be?It all relates back to what I said earlier. | | | | depending on your goals. Certain sports require |
| Muscle does not weigh more than fat, it weighs | | | | extensive muscular endurance, in which case you |
| the same. It is more compact than fat and it | | | | should do a lot of reps.But your goal is to lose |
| takes up less space. So you, the strength trainer, | | | | weight, get stronger, and change your body. So |
| have more muscle than your friend does which | | | | the best way to achieve that is to lift a weight |
| means you will take up less space.That's why it's | | | | that is heavy enough to fatigue your muscles |
| also not a good idea to let the scale be your | | | | between 8 and 12 reps.Remember, YOU WILL |
| judge of your progress. You can very well have | | | | NOT GET BULKY!Okay, so what if you can lift a |
| lost weight, but it won't show up on the scale | | | | weight for 13, 14, or 15 reps and beyond?Very |
| sometimes. A good indication of progress is how | | | | simple. Just increase the weight slightly and that |
| your clothes fit. If you are getting smaller, or | | | | will get you into the 8 to 12 rep range.HOW |
| should we say more compact/dense, you will | | | | MANY SETS SHOULD I DO?Same thing applies |
| notice that your clothes are getting a little | | | | here as it does to the number of reps; nothing is |
| looser.Well all right you say, "I'll lift weights, but I'm | | | | set in stone.I can give you a recommendation |
| only lifting light weights and doing lots of | | | | though. 1 set is definitely not enough and |
| repetitions."This is another mistake a lot of you | | | | depending on how much time you have to |
| are making. Now I'm not saying that this is the | | | | exercise, 4 or 5 sets might be too time |
| wrong way to lift, but it is not the optimal way to | | | | consuming.If you are first starting out, I would |
| go about strength training if you are looking to | | | | say do 2 sets for each exercise. Just like with the |
| lose weight and change your body.So, is it all right | | | | number of days you are lifting, it's a good way to |
| for you to lift heavy weights and fewer | | | | ease into it. Also, starting out right away with 3 |
| repetitions? ABSOLUTELY!!There's another | | | | sets will probably leave you feeling very sore for |
| statement you need to clear your head of---"I | | | | the first week or so.And just like with the days |
| shouldn't lift heavy weights because that is for | | | | of the week, a good goal to shoot for is to work |
| bodybuilders."You absolutely can and should be | | | | your way up to 3 sets. This will make sure you |
| lifting heavy weights if you want to change your | | | | are working your muscles to fatigue, and that's |
| body!Let's take a moment now to recap some of | | | | when you will really start to notice some |
| the main ideas we have just covered;Lifting | | | | changes.And again, you'll see as you get into it |
| weights will not make you bulky (it will make you | | | | more and more, you might want to challenge |
| leaner and more toned)Muscle doesn't weigh more | | | | yourself and add in a 4th or 5th set on some |
| than fat; it's simply more compact and denser | | | | exercises.This ties in nicely to our 3rd |
| than fat. (Remember, muscle actually takes up | | | | question.WHEN DO I CHANGE MY |
| less space than fat)The more muscle you have, | | | | ROUTINE?Never!Just kidding. That's actually |
| the more calories you burn (even at rest!).Now | | | | another big mistake that a lot of people make. |
| you are well informed of why strength training will | | | | They do the same thing over and over again, day |
| help you look and feel great. Hopefully this cleared | | | | in and day out.That will work for a beginner just |
| up any confusion you might have had and now | | | | starting out, and you will see some improvement, |
| you are ready to "hit the weights.""WHAT DO I | | | | but after about 6 to 8 weeks you will start to |
| DO NOW"?So you now know what strength | | | | plateau.Your muscles need to be challenged or |
| training is and you know why it will help you | | | | "shocked" in order to stimulate them.On the other |
| change your body."But how do I actually go ahead | | | | hand, you also want your muscles to adapt and |
| and get started?"As I said before, this is one of | | | | improve to the increasing weight.By that I mean |
| the main reasons if not THE main reason that | | | | you want to give your muscles a chance to get |
| most people don't lift weights.But what if I was to | | | | stronger and you want to be able to increase the |
| tell you that it's not nearly as complicated as you | | | | weights on the same exercise and see what the |
| might think.What we're going to discuss now is | | | | most weight is that you can actually lift on that |
| the "nuts and bolts" of designing a | | | | same exercise.For that reason you don't want to |
| strength-training program.Let me first start out by | | | | change your routine every time either."So what's |
| saying that if you are out of shape, haven't | | | | the bottom line then? How often should I change |
| exercised in awhile, suffer from any kind of | | | | my routine?"A good rule of thumb to follow is to |
| medical condition (heart problems, high blood | | | | keep your routine relatively the same for about 6 |
| pressure, etc.) or are over 40 years old, you | | | | to 8 weeks, then make some changes."What |
| should make an appointment with your doctor to | | | | exactly do you mean by change the routine?"The |
| get a physical to make sure you are ready to | | | | best way to change your routine is to do totally |
| start lifting weights.With that said, here we go!One | | | | different exercises. Let's say for example that for |
| of the very popular questions is what equipment | | | | your leg muscles you've been doing leg presses, |
| do I need to strength train? Or better yet, what | | | | lunges and leg extensions. For a complete change |
| equipment is the best?Luckily, there are plenty of | | | | you can now do squats, leg curls, and abduction |
| options; machines, free weights (dumbbells), elastic | | | | (for the outer thigh).Other changes |
| bands, using your own body weight, which is called | | | | include;changing from using a free weight to a |
| isometrics (push-ups, sit-ups, lunges, etc.).I guess | | | | machine for a particular exercise.doing 4 or 5 sets |
| the best way to decide what equipment you are | | | | instead of 3.switching the order of your exercises. |
| going to use is to first decide exactly where you'll | | | | Instead of training your chest, back, biceps, |
| be working out.Will you be at home, or will you be | | | | shoulders, legs and triceps, you can do just the |
| at some kind of gym or fitness center?Let's first | | | | reverse. Triceps, legs, shoulders, etc.The |
| explore the many options you have at a gym or | | | | possibilities are endless. The nice thing is that there |
| fitness center.Depending on your particular gym, | | | | is no "wrong" way.Which brings up a good point. |
| you will probably have the choice of using free | | | | There is no wrong routine, but your form and/or |
| weights (dumbbells, weight bars, weight plates, | | | | technique can be wrong.Always remember to use |
| etc.) or machines.If you are a beginner to lifting | | | | a slow, controlled motion. Don't use momentum or |
| weights, I highly recommend you use the | | | | "jerk" the weights around.It should take you |
| machines for a few reasons.Almost no chance of | | | | approximately 2 to 3 seconds to lift or push the |
| injuryMuch easier to use proper formEasily change | | | | weight (which is called the positive) and 3 to 4 |
| weights via a pinAlso when using machines, | | | | seconds to lower or let down the weight (which is |
| especially the newer ones, there is usually a | | | | called the negative).That's right, it should take you |
| picture on the machine that demonstrates | | | | a little longer to lower the weight than it takes to |
| someone doing the actual exercise.There is also a | | | | raise it.Most people do the opposite and that's |
| great product out now that is a ring of 50 | | | | why you see a lot of people using momentum |
| pocket-sized exercise cards. They not only show | | | | and jerking the weights around. You're not using |
| a full color photo of each exercise, but each card | | | | your muscles when you do it like this.And that's |
| also contains easy-to-read instructions as well as | | | | really it! As you can see, it's not all that difficult. |
| helpful trainer's tips and common training mistakes, | | | | What it does take is a COMMITTMENT. If you |
| which are found on the back of the cards.These | | | | can make a COMMITMENT and be consistent with |
| cards are excellent and I highly recommend | | | | your strength training program, I GUARANTEE |
| them.Log on to my web-site at and go to the | | | | you that you will be successful and notice |
| "Products" page. There you will see a link for the | | | | considerable changes in they way you look and |
| cards. Click on that link and order your set of | | | | feel.With that said, just take a moment now and |
| cards today. There is a lot more that comes with | | | | look over the main areas of a successful |
| your set of 50 cards, and they are definitely | | | | strength-training program: The optimal strength |
| worth having.Another option is to purchase some | | | | training routine should be performed 2 to 3 days |
| really great books.There are hundreds of great | | | | wk. you should do 2 to 3 sets for each exercise. |
| picture books out there to help you get started.If | | | | use a weight that will fatigue or challenge you to |
| you go to my web-site ( and go to "products", | | | | do between 8 and 12 reps. change your routine |
| there you will find a link to Amazon.Once you click | | | | approximately every 6 to 8 weeks to prevent |
| on the link, you will find some great books that I | | | | plateaus.always use proper form; slow, controlled |
| recommend that are very helpful for the beginner | | | | movements. No jerking the weight or using |
| exerciser.There is of course the third option, | | | | momentum. and most important, make sure to |
| which is to hire one of the personal trainers that | | | | visit your doctor and get a physical so you know |
| works at your gym or an in-home personal | | | | you have no medical conditions that would |
| trainer, like myself, who comes to your house | | | | prevent you from participating in a strength |
| and sets you up on a program.One word of | | | | training routine.There you have it, a nice little |
| advice if you decide to get a trainer. Make sure | | | | introduction to the world of strength training. |
| this person has the right credentials (personal | | | | Something that I hope will help you get started.So |
| trainer certification and/or fitness related degree). | | | | give strength training a try, you have nothing to |
| Don't just assume that since they work in a gym | | | | lose (except for maybe a few pounds of fat!!!).If |
| or because they call themselves a personal | | | | you're a woman and you'd like to learn how to |
| trainer, that they are qualified.It's always best to | | | | lose weight by exercising and eating healthy, |
| watch the trainers for a couple of weeks if you | | | | please go to: is a great book that will have you |
| are at a gym, or get a free session from an | | | | looking and feeling better than you ever have. |