If you can walk around the block without stumbling over a crack in the sidewalk, then you can exercise with free weights. Many people think it’s dangerous, but you have to be careful too not drop a weight plate on your foot, but “Wear shoes” anyway.
If you don’t have a set of weights and a workout bench, get one. You can pick up a used set of standard weights,”I would recommend Standard weights for beginners”, at your local exercise equipment outlet store for around a hundred bucks. That’s not bad of an investment for the end results.
There Are Several Questions On Lifting Free Weights.
(a) How much time should I spend on warm up and stretching?
The average person should take at least 20 minutes. Warm-up, and then stretch.
(b) How much weight should I use?
If you are average build, and say, 30 pounds over weight, start with 15 to 20 pounds on all exercises.
(c) How many sets should I do?
At least (2) two for each exercise. A set is a given number of repetitions per exercise.
(d) How many repetitions should I perform?
At least 8 to 10 to start out. Repetitions are how many times you lift the weight.
(e) How much time should I spend between sets?
Take at least 20 seconds.
(f) How much time should I take between exercises?
At least (1) one minute. Sit on the bench and breath normal.
(g)How much time should I spend on a full body workout?
Anywhere from 30 to 45 minutes. A full body workout is the best routine to use for weight loss and getting into shape.
(h) How do I breath when performing an exercise?
Take a breath in when lifting the weight, and breath out when lowering the weight.
(I) What should I think about when I’m exercising?
Think about how good your going to look and feel. Take a few minutes before starting your routine, and meditate on this. “Look good, Feel good”.
When your doing, say a dumbbell curl, think about the forearm muscle and bicep muscle, tightening these muscles on the raising and lowering the weight.
(J) How do I know if I’m in the correct posture when exercising?
Actually if you are not in a strained position, and are comfortable, you are probably using the correct form.
(K) How many time a week should I workout?
At least 3 times a week.
(L) What should I wear?
Anything that is comfortable.
(M) How long should I wait after I eat to workout?
At least an hour.
There are dozens of books and videos on exercises for all the muscle groups. You can find information on websites and in book stores. In most of the body building books you find on the market, they are mostly aimed at advanced body builders. Stay away from those routines, they will do you more harm than good. Look for beginner routines until your ready to advance. Most of the huge muscles you see on top body builders are not standard. You have to have the right body type to progress to that height, and have the desire to accumulate large muscles. The normal person cannot develop large muscles, no matter how hard they try. Get yourself in good physical shape, and it will pay off when you get into your scuba gear.
Hey, we all want to shed some pounds and get back to the body that we had when we were younger and didn�t appreciate it but it takes discipline, planning, and dedication to make that happen. All too often people shed 10 or 15 pounds and then seem to stop losing weight. There is definitely a reason this happens and it should not be seen as failure or an excuse to give up on your weight loss goals. Here are 7 absolutely killer ways to maximize your fat burning routine and help ensure success with your weight loss goals.
1) Anaerobic Exercise
If you think you can just run laps or pedal that fat away, think again. Muscle tissue is what burns the most calories in our bodies and you need to life weights in order to create bigger muscles that will burn more calories. Now although aerobic exercises such as cycling or swimming are also necessary, the fact remains that building bigger muscles is the best way to lose weight and keep it off. This is because you are creating a more efficient calorie burning machine by lifting weights which will ensure you success with your weight loss goals.
2) Warm-up and Cool Down
Warming up before exercising and taking the time to cool down afterwards with some light exercises are not generally seen as essential to a fat burning program. However, the reason why a lot of people tend to give up on their weight loss goals is because they failed to see the progress they hoped for when they began. An injury, even one that only lasts for a few days, can set your weight loss goals back by weeks and lead to a loss of stimulation. You need to plan an extra twenty minutes into your weight lifting routine for these two essential activities or you risk injury and derailing your weight loss plan.
3) Diet, Diet, Diet
This should not be a killer way to maximize your weight loss goals but it is. The reason for this is because people tend to think of losing weight in two ways: diet, or exercise. Hey, these two go hand in hand and you are never going to maximize your fat burning routine in the gym unless you take care of your body outside of the gym. Stop thinking of meals in terms of three: instead, think 5 meals with smaller portions. The FDA recently developed a new food pyramid with this very idea in mind and you should check it out before starting your fat burning program because it can save you a lot of time and energy if you get the diet part figured out before even stepping into the gym.
4) Plan Workouts
The body is the most complex machine on the planet and you can�t just hope to step into a gym and jump on a machine or some weights and think that you are going to see the results you want without knowing how they affect your body. The ideal exercise routine is done only 3 or 4 times per week and only for 30-45 minutes at a time. You cannot work your body more than this because it will actually cause your muscles to break down which means you will be burning fewer calories, and therefore, not maximizing your fat burning routine in the gym. If you have any doubts about what kind of routine is ideal for your goals, don�t be afraid to consult an physical trainer to help you set up a program that is best suited for you.
5) Nutritional Supplements
If you really want to maximize your fat burning routine in the gym, then you need to consider using nutritional supplements. Now I am not talking about those crazy supplements that promise to burn fat for you while you sit and watch tv! I am talking about essential fatty acids, amino acids, whey protein�.things that will truly maximize your workouts that you can�t always expect to get in the foods you eat every day. Again, consult a physical trainer if you want to know which supplements are best for your weight loss goals.
6) Set Weekly Goals
I know that this just seems terribly obvious but the truth is that most people are not thrilled with the idea of working out so it is easy for them to skip a session or indulge in some pizza and think that they will make up for it next time. Listen, next time never comes and when you stop seeing the scales go down, the motivation just seems to stop. By setting weekly goals, you can track your progress and make it that much more likely that you will adhere to the goals when you see things are not going as expected.
7) No More Late Night Snacks
This one may not seem to make sense, but I assure you that it will help maximize your fat burning exercises. The reason is your metabolism. When you eat right before you go to bed, it throws your body off and you probably notice that you awaken and don�t feel hungry. Then, you skip breakfast entirely or only snack on a bagel or something on you way into work.
The result: the body goes into conservation mode. This means that it slows down your metabolism and that means you are burning less calories throughout the day. Plus, it increases the likelihood of snacking and basically just sets the scene for a bad cycle. Eating five smaller portioned meals per day also has to do with your metabolism as it has been found that metabolism remains highest when there is a consistent supply of food in the body. You might not believe that late night snacking affects the way your body burns fat when working out, but it does.
Now some of the things listed above are obvious while some just seem silly. And yet, taken together and consistently adhered to, these 7 little ideas will maximize your fat burning in the gym and get you to that body you can see in your mind but not the mirror far quicker than if you just go about things in a disorganized and inconsistent manner.
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