?Improve Your Health



?Transform Your Body Shape

?Accelerate Your Metabolism

?Strengthen Bone

?Heighten Endurance

?Get Stronger

Weight training works by putting stress and resistance on the muscle, challenging the muscles and forcing them to adapt to the stress of the weights. The resistance increases the muscle fibers size and strength to endure the stress. Resistance training results in bigger and stronger muscles. Weight training does not have to be done in a gym or with fancy equipment, it can also be done at home or at a park.

If you're a beginner it may be a little challenging at first. Don't get discouraged. Once the muscles, tendons and ligaments get accustomed weight training exercises, you will be amazed at how quickly you progress. It is important to begin slowly and gradually work your way up. Research affirms that a single set of 12 repetitions with the proper weight can build muscle just as efficiently as three sets of the same exercise. Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center states "Use a weight heavy enough to tire your muscles after 12 repetitions." When you can effortlessly do 12 repetitions with a particular weight, it's time to increase the weight.

Keep the exercises basic such as Bench press, Squad, Dead lifts, Military press, Arm Curls and Triceps extensions. The primary is to gain raw strength. Remember to always warm up and stretch before starting any workoutroutine. A simple work out could be:

Monday: Bench Press Arm Curls

Tuesday: Rest

Wednesday:Squad Military Press

Thursday: Rest

Friday:Dead lifts and Triceps extensions

Saturday: Rest

Sunday:Crunches and Cardio

Rest & Nutrition is Essential to Build

The muscles build during the recovery and rest times, so to give your muscles sufficient time to recover. Rest one full day between training sessions. One way to work out is to weight train the major muscle groups at a single session For most people with busy schedules, short sessions just two or three times a week are more practical than extended daily workouts. You can still see significant progress from short (20-30 minute) workouts 2-3 times per week.

Building healthy muscles require proper nourisment. You will notice that you get more hungry as you work out harder so try to eat more often but smaller meals. Fish and chicken breast are great sources of protein along with a nice greens and vegetables. Remember moderation is the key.

Obtain the Benefits

As your muscle mass increases, you'll be able to work harder and longer before you get tired. You'll maintain joint flexibility, increase bone density and better manage your weight. Never begin any diet or exercise routine without first consulting your physician or practitioner