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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Monday, February 22, 2016

How to Begin Weight Training

weight training
Weight training builds muscle mass, which, contrary to what many women believe, does not necessarily mean bulking up. Most women do not have the body type to attain large, bulky muscles, even if they weight train excessively.

What a strength training program can do is create lean muscles, which helps not only with strength but also with overall fitness. Muscles also give you stability and better balance, and having more muscle means that you burn more calories when at rest.

How to Begin Your Weight Lifting Program

Remember: You don't need fancy strength training equipment. Start lifting weights with a simple set of dumbbells. Exercises that use your own body weight, such as pushups and squats, are also effective.
  • Start by weight lifting a maximum of three times per week. Muscles need rest periods between each workout because it's during rest time that they repair and grow.
  • You have a couple of options for your training program: you can alternate muscle groups each time so that each group has time to recover. For example, do biceps and triceps one day, chest and back the following workout and legs on the final one. Or for a great calorie burn, do each muscle group in quick succession in the same workout so your heart rate stays up while you're working your muscles.
  • Do three sets of each weight and no more than 10 to 12 reps in a set. If you can easily do 12 reps, it's time to increase the weight.

How to Complement Your Strength Workouts

You can't lift weights and do nothing else and expect top results. Here are some extra ideas to help you get the most out of your weight training.
  • Start each workout with some cardiovascular exercise. This will get your heart rate up and warm up your muscles.
  • Stretch after each workout. Flexibility is an important part of fitness that can help keep you from injury.
  • If you're cutting your calorie intake to lose weight, make sure you continue to eat enough protein. Muscles need protein to grow. Try including a small portion of low-fat protein, such as fish or chicken, with every meal and snack.
  • For best results, combine your weight training with a low-fat diet. This will help you lose fat that is covering your growing muscles. Reduce your consumption of high-fat baked goods, red meat and dairy products. Choose low-fat dairy, leaner meat and plenty of fresh fruits and vegetables. This type of diet will not only help you lose weight but also give you the energy for your workouts.
Adding strength training to your workout routine help you lose weight even as you gain muscle. You'll benefit from being stronger, reducing your body fat and fitting into those smaller jeans.


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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.