When you’re at your gym you can take a look around at all the different weight machines. A lot of them have pictures with demonstrations on how to use them as well as which muscle group that particular machine works. When I first started working out at a gym that is what I did. I checked out the different machines and taught myself how to properly use them. Also, dumbbells and barbells became my best friend. By using those you can work every single muscle group in your upper body. So even if you are not a member of a gym, you spend $20-40 on a couple of dumbbells or more if you want some weight variation and you are ready to go!
I weight train 3 days a week. I call this my “Weight Circuit”. On my weight days, I begin with 20 minutes of cardio to warm up and then I do my Weight Circuit and end with 15 more minutes of cardio. I do one exercise per muscle group and do 3 sets of 12-15 repetitions for that particular exercise.
Biceps – 3 sets of 15 reps
Chest – 3 sets of 15 reps
Triceps- 3 sets of 15 reps
Back – 3 sets of 15 reps
Shoulders – 3 sets of 15 reps
*I put the chest and back work outs in the middle of my Weight Circuit because they are the biggest muscles. I do this to give the smaller muscles a chance to rest.
-One of my favorite reasons for weight training is the way it helps you fight depression and improves your overall mood. Exercise naturally produces Endorphins which is a “feel good” chemical in your brain. Also I read on About.com that A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of their program.
-My second favorite reason for my love of weight training is because you burn more calories than just with cardiovascular exercise alone. As your lean muscle increases, so does your “resting” metabolism thus you burn more calories all day long. For each pound of muscle you gain you burn approximately 35-50 more calories a day.
-You become physically stronger! It’s that plain and simple. That can help you in everyday life.
-You can reduce the risk of diabetes. Weight training can help improve the way the body processes sugar.
-Weight training reduces the risk of arthritis, injury, back pain, and osteoporosis. Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13 percent in six months. Strength training not only strengthens muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury.
-You can reduce your risk of heart disease. Weight training helps LDL "bad" cholesterol, increasing HDL "good" cholesterol and lowering blood pressure.
Even if you are not a member of a gym you can still do some weight training at home. I am going to list an example of a full upper-body Weight Circuit that I would do with dumbbells at home or if I were somewhere that only had access to dumbbells. I recommend 10-15 pound dumbbells which can go heavier for some exercises with your back and chest. It is so important to keep your posture correct with these exercises -- posture is the key!
*BICEPS: Good ole’ Dumbell Curls.
3 sets of 12-15 reps.
*Keep your back straight and core tight.
*CHEST: Chest press with dumbbells
3 sets of 12 reps
This does not have to be done on a balance/yoga ball (though that adds intensity) but any flat surface such as a bench, or standing.
*TRICEPS: Tricep Kickbacks
3 sets of 12-15 reps
This is my favorite tricep exercise! This where I really feel it.
*When doing this exercise keep your elbow directly beside your back, do not let it get out to an angle.
*BACK: Bent Lateral Raise
3 sets of 12 reps
-This a great exercise for women because we tend to carry a lot of fat on our Lats. This also works your shoulders some as well. Once again this does not have to be on a blance/yoga ball.-
*SHOULDERS: Shoulder/Military Press
3 sets of 12-15 reps
*Keep your core tight and make sure you are seated upright, do not slouch. This also can be done on a balance/yoga ball.
My 90 days Weight Loss Transformation Contest has kicked off and in full force! I am so excited for my friends and readers to be participating. More so, I am excited that I am able to help offer you guys some extra motivation and something to look forward too. I know how important that is. So I have decided to do the contest with you all! I started yesterday with my revamped nutrition and exercising and it I lost a pound yesterday, ha ha! 39 more pounds to go! I hope my continuous posts of what I have learned and examples of what you can do to improve your nutrition and exercise really help with your own weight loss journey or if you are in my contest.
In January of 2011 my blog had a total of 10,127 views. That means the world to me! I pour my heart and soul into this, so to know I have people truly reading only makes me want to do more. Which I absolutely will do. If you have any ideas or topics specifically you want more knowledge or understanding about, definitely let me know. And tell your friends and family to read! ;)
0 comments:
Post a Comment