Weight Lifting Program – Avoid the Traps, Get Expert Advice

cli.gs Here is some of the CRITICAL INFORMATION EVERYBODY MUST KNOW BEFORE THEY START, which you will learn inside the NoBull e-book: ?The truth about how long it really takes to gain muscle mass and lose body fat (not the fairy tales you read about in the magazines and supplement ads) ?How to avoid embarrassing yourself and looking like a “dork” the first time you work out in a gym: Instead of feeling intimidated or nervous, you’ll be able to walk into the gym like you own the place (or …

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Getting No Results From Cardio? Try a Weight Lifting Muscle Building Program Instead

If you are finding it difficult to get the body you desire by doing cardio alone, you might want to look at beginning a weight lifting muscle building routine. You can actually improve your body’s fat burning ability and add muscle mass by starting an effective weight lifting program. Let’s look at why adding lean muscle mass is so important and sought after.

Why Lean Muscle Mass Is Crucial

The desire for men wanting to add muscle mass is well known.  A great looking physique with big shoulders and big arms is desired by most men and admired by women. Unfortunately, most women avoid adding muscle mass, fearing that it will make them appear bulky or huge. This is utterly not the case. Adding lean muscle makes women look toned, sculpted, and lean. Instead of thinking about looking like a female bodybuilder, you should picture the body of an athlete or fitness model.

It is possible to add roughly one pound of muscle per week to your body. Because muscle burns more calories than fat, adding this one pound means that you will burn approximately 50 extra calories a day just while resting. It’s a shock to most to discover that while sleeping or resting your body actually burns calories. The amount of lean muscle mass on your body plays a huge factor in the amount of calories that you burn. Over the course of a few months you can see how this can truly add together.

You’ll Look And Feel Wonderful

In addition to increasing your fat burning power and your appearance, a weight lifting muscle building routine makes you feel good!

You’ll be in a brighter mood and have a more positive outlook on life in addition to the increase in energy and strength. This effect also grows over time. You’ll have increased motivation and more amazing and quicker results based on the amount of effort you put in.

Imagine feeling fantastic every singe day both mentally and physically! This is possible for anyone to accomplish and is the ultimate goal.

You Can Do it!

You can be on the route to a new body both physically and mentally by starting a weight lifting muscle building plan. I invite you to give a weight lifting routine a shot if you are not happy with your current exercise and cardio plan. I guarantee that if you stick with it you’ll not only feel great, but will look better than you ever have before.

Weight Lifting Workout Program

If you are like me then you are probably waiting for someone to tell you a weight lifting workout program that you should do, I am going to do just that.

The program I do is essentially a three day weight lifting program with four days off. his program is not only weight lifting but conditioning as well. Here is the weight lifting workout program I do:

Monday: To start out do any warming up you want to do. It could be doing a light jump roping or just stretching. Monday is going to be a heavy day so you will be doing 3 sets of 6 reps. I begin by doing incline press followed by hang clean. After hang clean you should move onto bench press and then squats.

To perform the next exercises, abs, you will need to get a medicine ball and a partner to perform these exercises. You will begin by doing an overhead pass with the medicine ball to your partner. As you pass the ball do a sit-up and do not go back down until the ball is back in your hands. You will do 20 reps of these.

The next ab you will do is the chest pass, performed the same as the overhead pass but you pass the ball from your chest, and you also do 20 reps. The final ab exercise you do is obliques which is where you lift your legs into the air and tap the ball on both sides of your body. This will end your exercise for Monday.

Tuesday- Off.

Wednesday- You will perform all the lifts that you did on Monday, incline, hang clean, bench, and squats, but you will do a pyramid workout. This means you start out with a light weight and do 8 reps, the second set you do 6 reps, the third set you do 4 reps, and the final set you do 2 reps. You should add weight in between each set and on the final set you should be either unable to do the last 2 reps or you should struggle.

Rather than abs you will be doing push-ups today. You will still be doing 20 reps for all the sets and you will need the medicine ball and a partner. The first pushup is the overhead pass which will require you to get on your knees. You will throw the ball to your partner from over your head and then perform a pushup.

The next set will be a chest pass, performed the same way as a over head pass but the ball is passed from the chest. The final set will be a scoop pass which is where you hold the ball down, throw it over your partners head and then perform a pushup.

Thursday- Off.

Friday- You will do all the exercises that you did on Monday and Wednesday but you will do 4 sets of 10 reps. You should also be doing abs and pushups on this day.

That is it. Do this three day weight lifting workout program with four day breaks and you should be gaining muscle and feeling great.

Improve Your Dumbbell Training With Kettlebell Program Design

Dumbbell training can be greatly improved by applying kettlebell program design. Dumbbells are one of the most effective pieces of equipment in your physical training toolbox. Unfortunately, most men and women don’t use dumbbells to their full potential, and miss out on the true muscle building, fat burning and fitness improving benefits. Ironically, the rise in popularity of kettlebell training has provided the means for resurrecting dumbbell exercise.

For those of you who don’t know, a kettlebell is basically a cast iron ball with a handle. They have been used by Russians and strongmen across the world for centuries for effective physical training. There is no doubt in my mind, this barbaric tool is brutally effective.

But, the greatest contribution of training with kettlebells is not its shape. You see, kettlebells are not adjustable. They are a solid mass of unchanging weight. (Obviously, you can get kettlebells in different weights, but workout can be conducted with one kettlebell and one weight.) This seems to go against popular exercise programs that change weights according to the muscle group they are training.

So, can you really get a great workout with only one weight? Absolutely!

Using only one weight, people training with kettlebells are forced to use their imagination and ingenuity to create workout programs to improve the entire body. (This is similar to the challenge facing bodyweight calisthenics, where the weight of your body stays the same.) And, the results are spectacular. Using only one weight and one kettlebell you CAN simultaneously improve all-around fitness, build a strong, athletic body and burn off ugly, unwanted fat.

But as much as I love kettlebell training, I’m here today to talk about improving your dumbbell training. The fact is, most people don’t have access to kettlebells, but DO have access to dumbbells. So, why not use the effective workout methods designed for kettlebells with dumbbells?

You see, the effectiveness of kettlebell training proves that the commonly help belief that you need a room full of equipment and a large quantity of different weights to create your best performance body. So, using the same methods of kettlebell training with dumbbells, you can get a great full body workout that improves muscular strength, power and endurance while SIMULTANEOUSLY boosting cardiorespiratory endurance and burning large quantities of fat.

So, here is what I suggest.

Stop thinking of you body as a combination of specific muscles. This is what bodybuilders do. They split the body into different muscles and try to target the muscles for maximum muscle growth. But I want you to start thinking of the body as a whole. And to train the body as a whole you need to use compound exercises than use as many muscles as possible to complete the exercise.

You see, fitness has nothing to do with muscle size. Fitness is a combination of cardiorespiratory endurance, strength, power, flexibility, speed, coordination, agility, balance, accuracy and toughness. And using only one dumbbell, of one weight, you can target all these physical abilities and create a performance body that not only performs great, but that looks great as well!

The effectiveness of kettlebell training is a mind opening experience. “Traditional” methods of using different weights to target different muscles are thrown out the window. Applied to dumbbells, kettlebell program design builds fit, lean, strong, athletic bodies.

Isn’t it time you go the most out of your dumbbell training by applying kettlebell program design?