Weight Training Workout

Weight Training Workout

Women Shouldn’t Be Afraid of Weight Training and Supplements

What is the best way to burn calories?  Does your body burn more calories running on a treadmill for forty minutes or weight training for thirty?  The answer may surprise many people.  Studies have found that people will burn more calories Weight Lifting for thirty minutes than running on a treadmill for forty.  This is due to the fact that when people weight train the body is breaking down and then rebuilding muscle.  Through the proper weight training Workout Program people will build strong lean muscles.  The body burns large amounts of calories when it constructs lean muscles, more than when it is actively working during a cardiovascular exclusive workout.  

Now this information is good to know for anyone who is looking to burn more calories and lose more weight; however, many women read about these studies and think, “That is fine and all, but I don’t want to turn into a bulky super weight lifting woman.  All I want to do is get a sleek, trim, sexy body.â€Â  Many women have this idea that if they will pick up a weight and use it during their workout that they will turn into one of the body builders that they see on television.  That simply isn’t the case.  

Women who weight train get a huge advantage in the fight against fat compared to those who only do cardiovascular Workouts.   When women weight train they don’t turn into buff muscle bound hulks, due to the fact that they don’t have the same levels as men of hormones needed to build up that level of muscle mass.  The female weight lifters have to use large amounts of male hormones in order to get their bodies that bulky.

Women who find good Weight Lifting Workouts not only burn more calories, but build sexy lean muscles.  This allows women to get the long sexy look that so many of the celebrities and athletes have right now.  The toned sexy look is far healthier than the starved look, not to mention that studies show men prefer when woman have the athletic toned look over the stick thin look.  A women adding weight training to her workout will be healthier, sexier, and have more variety of training techniques at the gym, compared to someone who only uses cardiovascular workouts.  

Just as many women fear weight lifting, many women also fear using a supplement to help them in their diet.  While many will use the latest craze of super fruit vitamins, many women fear upping the amount of protein that they have in their diet.  Protein is the building block that your body uses to build lean muscle.  Whey protein isolate supplements are an excellent way to easily increase the amount of protein in person’s daily diet.  Whey protein isolate contains 90% per protein, and doesn’t include the fats and carbohydrates that other supplements include.  It is easy to use, and since it is dairy based it is easy for your body to digest.  

This change in workout and diet should also include a change in the way women measure the success of their workout plan.  One drawback of weight training and whey protein is that result won’t instantly show up when looking at a scale. Muscle weighs more than fat, so when women who have never weight trained begin their weight will go up.  Yet, the weight gain is only very short term, and women will lose much more in the long run if they stick to a constant weight training workout.  While women won’t see immediate results on the scale, they will see it in the mirror.  Your body will trim down, and women will find that they will fit into their clothing much better than ever before.  Don’t be tied to the number on the scale, but make a commitment to change your overall makeup through a change in training and diet.

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Can anyone tell me a good weight training workout for building good deltoids thx.?

starquake,

Well, you've asked a question about a rather complicated joint. The shoulder is built to move in several different directions--rotation, front to back, and up and down, and can do many of these simultaneously.

And all with just three main muscles, which means that they have to do a lot of work. Now, these muscles have several "insertions," that is, they are attached to six different bones, and this doesn't quite include the rotator cuff, four more muscles that work with the deltoids to move that joint--and are susceptible to tears that are painful and limit the range of motion of the arm, so there's a lot to keep track of and to care for.

So,

Go slow with your Exercise and improvement. Warm up fully with lighter Weights before you attack your shoulders with the big boys. Improve only as you know you can, and let your body tell you when it's time to move up.

If you hurt, stop. Heal before you go on. Don't let some jock who takes chances with other peoples' bodies try to shame you into "working through the pain," or some such nonesense. Pain isn't "weakness leaving the body," it's your body's sign of damage. Pay attention to it. It's the only language it has, and it uses it only when it needs to. Your body doesn't have a sense of humor, so it's serious when it says "ouch."

If you can do 15 reps with any weight, then you can move to the next weight level.

And it's a good idea to [gently] warm up in steps to a weight that you can lift only once, and then back down to lighter weights, also in steps.

So,

Anterior (front) deltoid.

This one is the one that pops out when you move your arm forward. The most common exercise for this one is the humble pushup. The pushup is a great exercise to start with because you use only your own weight, and it's a very stable exercise. You are not likely to lose your balance and tip yourself over, causing injury to yourself. Use it to warm up your anterior deltoids.

You can then move to any exercise that "pushes" your arms and hands out in front of you. Weight bench presses, for example, or put on the boxing gloves and punch a heavy bag until you're winded.

These Exercises will work your pectorals as well as your anterior deltoids, readying you for the next step,

Butterflies.

Here's another weight-bench exercise great for the pecs and anterior delts. Grab a pair of dumbells (not too heavy at first. Always begin with weights lighter than you think you should use. You can always work up to your desired weight, but if you injure yourself, you can't heal by going lower. You have to stop and rest until you're ready again, which can take weeks in some cases), lie on your back on the bench, hold the weights up over your chest at full arm extension, and lower them--carefully--out to either side, bending your arms if you must, until your hands are even with your body. Now lift the weight back up to the fullly-extended over-the-chest position. Repeat as often as you can or should.

The pecs work along with the deltoids, so you really should work them at the same time.

Don't forget the one everybody thinks about in chest exercises, the bench press. that one works the anterior delts, too.

OK--the medial deltoids.

[Note: normally in medicine, and thus in anatomy, "medial" means "toward the centerline of the body," while "lateral" means "toward the side of the body." Here, though, "medial" means "middle," so the "medial" detoideus (the formal name of that muscle) is the one in the middle of the three, so it's the one on the outside, if that makes sense]

This one lifts your arm to the side, so grab a pair of dumbells, stand up straight, and lift your arms straight out to each side until they are more or less level with your shoulders.

These also do most of the work in the last third of any overhead lift, so if you do any of the typical standing lifting that we see on TV, you will definitely work the medial delts.

Posterior deltoids:

The famous exercise for these muscles is the bentover lateral raise, also known as the "reverse butterfly." Grab two dumbells, bend over to about a 45-degree angle, let the dumbbells hang in front (which in this position would be "below" your chest or waist), and without bending your arms, lift them as if you were pulling them up and behind your shoulders. They will end their range of motion straight out from your body. Then let them return to the hanging position again.

Now, a word of mild warning about this: this is only half their range of motion. If you want to really work these posterior delts, use only one hand at a time. Bend over as if you were doing the typical reverse butterfly, but raise the one weight to the opposite shoulder, then move it down, out, and up to the straight-out-from-the-body position that the two-handed bentover lateral raise achieved.

This full range of motion will give you a better workout on this exercise.

Now, if you have a weight machine to work out on, you can do the same work in different positions and it won't matter. If you move your shoulders these three ways, you will work the three major muscle groups in your shoulders.

Rowing machines will work the posterior deltoids as well as the latissimus dorsi (it's Latin for "widest part of the back." These are the "wings" that, together with the deltoids, make the male body an upside-down triangle), but do be careful with them as they can be hard on the lumbar spine. If the weight machine will let you stand up and pull the handles backwards, either back and down to either side or, better for the delts, back and out to either side at shoulder level, then use that.

There's no advantage to dumbbells over a weight machine in this exercise.

In fact, the upright rowing motion is one of the best for the entire back, working the trapezius (upper back), the deltoids, the latissimus dorsi ("lats"), biceps, and forearms. Can't beat it for bang for the buck.

Now, only you can figure out just how to do these exercises, how much weight to use, and how to vary them for best effect, but I can guarantee you, if you do these exercises in any form, you will begin building strong deltoids.

Good luck to you.

Chest Workouts - Weight Training Exercises To Build Big Pecs

 

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Weight Training Workout

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