Pumping Iron

When beginning a resistance training program, it is easy to become overwhelmed with all the information floating out there about the "right way" to lift weights. Well, I'm happy to tell you that as long as you are doing it, lifting weights is going to benefit you -- provided that you have good form. It is smart to get help from someone who is highly knowledgeable in resistance training, like a personal trainer, if you have never lifted before. Even one or two sessions will really help.

However, if you have some experience with resistance training, I have some tips to help you depending on your specific goals. I've divided it up into three categories: 1) Building Muscle 2) Building Muscle and Endurance and 3) Muscle Endurance

Depending on what you are looking to accomplish, your repetitions and the amount of rest between sets makes a difference. Some like to do 12 reps of everything. That's fine, but that's not optimum if, for example, you're looking to mainly just put on a lot of muscle. Keep in mind your goals when you decide the weight and how many reps you want to do.

 

Goal #1: Build muscle

- Pick a weight that will only allow you to do 2-6 repetitions. Rest 2 to 5 minutes between doing another set.

Goal #2: Build muscle and endurance

-Choose a weight that will only allow you do 8-12 repetitions. Rest 90 seconds to 2 minutes between sets.

Goal #3: Muscle endurance

- Choose a weight that is a little lighter, that will allow you to do 15-20 repetitions. Be ready to do the next set within 30 seconds of the last one! There's not much rest allowed for this one.

When I talk about "choosing a weight", this might take a little experimentation to get it right. You may do your first set with the goal of 12 repetitions and finish them pretty easily. So for the next set, choose a bit heavier and try it again. The goal is to be really struggling with that last repetition, whether it is 6, 12 or 20. 

I always take a little notebook with me to the weight room and write down how much I lifted for each exercise. This saves time during the next workout because I have a pretty good idea of how much weight will get me to failure at the right repetition. Also, this allows me to see progress. 

The rest periods are important, but that doesn't mean you have to sit there for 2 to 6 minutes doing nothing. Move on to another exercise (that works another muscle group) and come back to the first exercise. The only one that doesn't really allow that is the straight muscle endurance group. You need to pretty much do your sets back to back. You don't have to do the exact same exercise back to back, but you need to work the same muscle group.

One last note: "Building Muscle" doesn't necessarily mean "bulking up". It can, if you are a guy and that is your goal, but 99.9% of girls will not get bulky from lifting heavy weights. Women just do not have the hormones (testosterone) to build that kind of muscle. So if you've been shying away from heavy lifting because you don't want to "get big". I urge you to add a little bit of heavy lifting into your regimen. Your body responds well to variety, so if all you do is light weight for 15-20 repetitions, your muscles will get used to it and the benefits will diminish. Add a few heavy lifting days in there once in a while to mix it up.

Good luck and if you have more questions, you can always e-mail me: fabulouslyfit@live.com

Rest: It Does A Body Good

In my Home Workout that I outlined earlier, I mentioned at the end that you should NOT do the workout every day. I'd like to explain why this is important to take at least 48 hours rest between the same resistance training workouts. Without sounding too technical and boring, I'll briefly explain what happens inside your muscles when you lift weights. As you are lifting, your muscles are creating tiny micro-tears in your muscle fibers. As you finish your workout, your body gets to work right away to repair those micro-tears and make them even stronger. The body will reinforce those muscles and help your body get stronger. It takes time though. If you decide to work those same muscles out every day, those micro-tears will not have sufficient time to heal and you'll spend all your time breaking down your muscles, but not enough time building them back up.

This doesn't mean that you can't do resistance training two days in a row -- just make sure you are working different muscles. You can split it up any way you would like: Upper Body/Lower Body, Front/Back, etc. Find what you like best and keep it consistent.

Your body wants to build up those muscles (ladies, this does not mean "bulk up", it just means that your body is getting stronger), so let your wonderful body do its job. Rest between those resistance training workouts and make sure you are also giving it proper nutrition to fuel that recover period.

How do you like to break up your workouts? Do you do a full-body workout every few days, or do you like to break it up?

Home Workout

No weights? No gym membership? No problem. 

My sister recently asked me if there is a good way to get a quick workout without any weights or equipment of any kind. Yes! Let me say that again. YES! With all the infomercials these days advertising gym equipment for every muscle in your body, it is no wonder that people think they have to drop hundreds or even thousands of dollars on workout equipment. It really isn't necessary. Body weight exercises are effective and better yet, free! 

The most efficient way to get a good workout in a short amount of time is to move from exercise to exercise without taking any rest at all. This type of workout will give you the benefits of resistance training but will elevate your heart rate at the same time, adding the benefits of a cardiovascular exercise. This is perfect for someone who doesn't have a lot of time to workout and those hoping to shed a few pounds. 

Using your own body weight, here are some great lower body exercises: Squats, Lunges, Calf Raises, Leg thrusts, Leg lifts.

Squats - Stand with your feet about shoulder width apart. Begin by squatting as though you are going to sit down in a chair. Return to the start position and repeat. Be sure to keep your back firmly upright and straight throughout this exercise (one way to help do this is to focus your eyes on a spot high on the wall in front of you throughout the entire exercise).

Lunges - Stand up straight. Be sure that you have enough room to perform this exercise. Begin by striding forward with one leg to execute a regular lunge while keeping the other leg set in place. Be sure to really stride forward so that you get a great stretch. Bring that leg back to the start position and repeat with the opposite leg.

Calf Raises - You can do these standing, sitting, on a stair or just on the floor. Lift up your heels and squeeze your calves. Hold for a few seconds and lower. Repeat. You can do these one leg at a time or both legs together.

Leg thrusts - Find a stair or something you can put your feet up on and lie on your back. Put your hands next to your body and lift up your hips as high as you can, keeping your shoulders on the ground and hold and squeeze your bum muscles as hard as you can for about 3 seconds and then lower. Repeat. You should feel this in your hamstrings and your glutes. (If you don't have any stairs that you can do this on, you don't have to have your feet up, you can just do this on the floor)

Leg lifts - Lie down on your side with your legs together. Bend the bottom leg to 90 degrees. Lift up the top leg as high as you can, keeping your leg straight. Lower down slowly. Repeat. This should target your outer thigh. (Make sure you do both sides.) Now, for your inner thigh, start in the same position, but bend your top leg over so your foot is on the floor. Now lift your bottom leg as high as you can. (You won't be able to go very far up, but your should feel this in your inner thigh.)

Now, for you upper body: You can do Pushups, Tricep Dips, Lateral Raises, Military Presses, Bicep Curls.

Pushups - When you do pushups, makes sure your form is good. Keep your back straight and your lower body up.

Tricep Dips - Find a chair and stand with your back to it. Put your palms on the end of the chair, fingers facing forward, and lower your body down. The straighter your legs are out in front of you, the harder it is, so you can decide what you can handle. Or you could start with your legs straight and when you get tired, bend your legs some. Lower your body down until your arms are at about a 90 degree angle.

Lateral Raises - Now you will probably need a little weight for this one -- but it can be anything you can hold on to: cans, water bottle, etc. Start with your arms at your sides and with your arms straight, raise your arms up until they are at the same height as your shoulders. It will feel really easy at first, but if you do enough of them, you'll feel it.

Military Press - This is also one that you'll need a little bit of weight for. Start with your arms bent at a 90 degree angle so your hands are by your ears. Push your arms straight up. You should feel this in your shoulders and this also works your back too. Again, it will be easy with little or no weight at first, but if you do enough, you'll feel it.

Bicep curls - You can perform this exercise by either standing or sitting on a bench, whichever you prefer. Use your cans or water bottles again, and let your arms hang at your sides. Slowly curl both dumbbells up with your palms toward your body. Lower slowly and repeat. (A gallon of milk would work for this exercise as well.)

Remember, as you do this workout, make sure you don't rest between exercises. Write down each exercise ahead of time, so you don't have to stop and figure out what to do next.

Example workout:
Pushups x 15-20 reps
Squats x 50 reps
Ab crunches x 30 - 40 reps
Jumping jacks for 1 minute
Tricep Dips x 20 reps
Walking lunges x 50 reps
Leg Thrusts x 30 reps
Run in place for 1 minute
Lateral Raises x 50 reps
Leg Lifts for both inner and outer thighs x 25 each leg
Ab crunches
Calf Raises x 20 reps
Jumping Jacks for 1 minute
Military press x 50 reps
Wide leg squats x 50 reps
Bicep Curls x 30 reps
Jumping Jacks for 1 minute

The point is the get your heart rate up and to work each area of the body. Important: Do not do this workout every day. Your muscles need time to recover, so allow at least 1 day of rest before you do this total body workout again. Experiment and mix it up! And of course, have fun!