Weight Training for Men Who Hate Weight Training

Okay, so you just don’t get off on the testosterone vibe that permeates your local iron works.  Your slogan is “Just Say No To Sausage Fests.”  But you still want to look good for the ladies.  No worries.  It’s easy to weight train in your home, and it’s a heck of a lot cheaper than you’d imagine.  Here are a few ideas for getting buff without spending a lot of dough or exposing yourself to a bunch of grunting beasts.

 

• Install a chin up bar.  If you have a doorway, you can easily do a pull up or chin up every time you walk through it.  This is one of the best shoulder, back and arm exercises you can do.
• Clear the dust bunnies.  At least enough to get your feet under the bed.  Then, perform a hundred crunches while your legs are held stationary.  Bonus:  Do them straight-legged.
• Hit up some yard sales.  Shopping isn’t just for chicks.  I got a gorgeous Weider Universal Machine in my garage – the same one that my local gym also has.  How’d I buy it on a writer’s salary?   My neighbor needed room for his kid’s toys, and had a yard sale.  His trash was definitely my treasure.  I’ve gotten many a free weight dumbbell set this way as well.
• Go online.  Don’t spend hours, or you’ll become a cyber-potato.  But some of those great fitness gadgets you find on TV can be gotten by desperate folks who got in over their heads and now have to sell those twelve easy payment wonders for the price of one. 

 

Hating the gym is no excuse for being a slob.  Trust me, women like our men fit, no matter how they get that way.  A little exercise can lead to a lot more sexercise.

Copyright © 2008 Strengthweighttraining.com

Strength Training While Sick: The Rules

If you’re sick, should you be working out?  Yes and no. 

The basic rules are, if the sickness is above the chest, you’re okay to go ahead and pump iron.  So if you have a URI (Upper Respiratory Infection), you can hit the gym.  In fact, working out may help clear out some of the, ahem, phlem, that results from your infection.

If, however, your infection has moved to your chest, (i.e. bronchitis), you’d be far better off letting your body rest.  The same goes for gastrointestinal viruses.  If your stomach is upset, please, stay out of the gym.  Not only will you be doing yourself a favor, you’ll be keeping the other members of your fitness facility relatively germ-free.

As with all things, when you’re sick, use common sense.  If you don’t feel well enough to work out, listen to your body and get some much deserved rest.  You can hit the gym just that much harder when you’re healthier the next day.Copyright © 2008 Strengthweighttraining.com

Why Keeping a Weight Training Log is Important

Looking back and seeing how far you’ve come reassures you that the hard work is worth it on those days you just can’t get yourself out of bed to exercise.  Keeping a weight training log can be a valuable map on your road to fitness. 

 

A good weight training log should be customized for your goals.  If your goal is to lose – or gain – inches, be sure to include areas to write down your measurements.  If you seek weight loss, have a place to write down pounds lost, as well as  percentage of body fat.

 

If you’re seeking to get stronger and faster, write down the exercises you do or the miles you run.  Include the weights used, the time it took to complete your course, etc.  Six months from now, you’ll have hard and fast proof of your progress.  Congratulations!

Copyright © 2008 Strengthweighttraining.com

Weight Lifting Techniques – Is Your Gym Safe?

You go to the gym to get in shape, not get injured.  In today’s economic climate, sadly, necessary maintenance and helpful staff can be put on the backburner.  Make sure your gym is safe by asking yourself these questions next time you’re there:

 

·        What happens in an emergency?  Though many 24 hour fitness centers may not have 24 hour staffing, they all should have security measures in place for after-hour fitness junkies.  Emergency call buttons that send the police when pressed should be located throughout the facility.  Make sure you know where they are located, as well as knowing where the AED (Automatic Electric Defibrillator) is located.  You must prevent yourself from coming to harm.  You may even save a life.

·        Cleanliness (and maintenance) are next to Godliness.  Look around your gym floor.  Are the weights neatly racked, or are they laying hither and yon waiting to trip an innocent bystander.  What about the weight machines?  Are the wires and pulleys clean and well-oiled, or are they looking frayed?  Fraying wires on machinery can lead to a serious accident.  What about the bathrooms?  Do they have enough soap at all times?

·        Knowledgeable, friendly staff can make or break your experience.  Are the trainers, when available, willing to answer basic questions without you having to pay a fee?  What about certifications?  All personal trainers and group fitness instructors employed by your fitness facility should be certified by an accredited organization, as well as carry current first aid and CPR/AED certifications.

 

Asking a few simple questions can make the difference between your trip to the gym being a dream or a disaster.  You deserve the best for yourself and for your health.

Copyright © 2008 Strengthweighttraining.com

Weight Training Sets and Reps: Basic Gym Lingo

If you’re brand new to weight training, learning the lingo is a must.  I know it can be embarrassing to ask a lot of questions when you’re new to the world of pumping iron.  My best advice?  Find a trainer you trust, and ask away.  Many gyms have trainers on hand to answer your questions.  For the chronically shy, here’s a list of some of the common lingo you’ll hear, and what it means:

 

• Reps.  Stands for “repetition.”  Basically, this is the number of times you perform any given exercise in a set.
• Set.  The number of repetitions you complete before resting.  The number of sets you perform, and the number of repetitions you do each set is determined by your goals.
• Cardio.  Short for “cardiovascular.”  This refers to any of the various exercises done to get your heart going and calories burning for a specified amount of time.
• Boot Camp.  Refers to classes that stick to back-to-basic exercises (pushups, etc.) in a military-like fashion.
• Max (Out).  Refers to the heaviest weight at which you can perform a specific exercise one time with correct form and without assistance.
• Spotter.  The person, often a trainer, who assists you in form and aids you if a given weight is too heavy for you to lift. 

 

Walking the walk is a lot easier when you can talk the talk.   So no more excuses – get thee to a gym!

Copyright © 2008 Strengthweighttraining.com

Lift Safe - Weight Lifting Tips

If you’re going to be lifting hard and heavy (or even light and easy), it pays to be safe.  After all, you don’t want all your hard work to go to waste when you end up on the DL.  Working out safe is working out smart.  Here are some pointers:

 

• Think Quality.  Not quantity of weight, or even quantity of repetitions.  Chose a weight which allows you to perform your designated number of weights and sets with perfect form.  This protects not only your joints, but your ligaments and tendons as well.
• On the Spot.  A good spotter is absolutely necessary when you’re lifting heavier weights.  A good spotter can give you just that touch of assist when getting in that last rep (or keep a heavy barbell from crushing your chest). 
• Belt One On.  A properly fitted weight belt can protect your back.  Trust me on this – low back injuries can have you out of commission for a long time.  Your chiropractor will thank you.

 

In weight training, as with all things, a touch of common sense saves you a world of hurting.  Don’t lose your brains while you’re gaining your brawn, and you’ll achieve true strength.

Copyright © 2008 Strengthweighttraining.com

Aerobic Weight Training – What’s Safe, What’s Not?

Wouldn’t it be great if we could run while doing biceps curls and rriceps kickbacks at the same time?  In theory, yes.  In reality, not so much.  Combining cardio and weight training can be a great way to get a highly effective workout; however, some practices simply aren’t safe. 

 

If you’re jogging or running, do not hold hand weights.   These activities are high impact enough, and not only can holding weights while running lead to shoulder injury, it can also throw off your stride if you’re preparing for a race.  If you’re walking, it’s okay to hold light weights.  Make sure they weigh no more than one to two pounds.

 

As for ankle weights, avoid them while doing any type of aerobic activity.  Doing so can lead to injury to the knees or even the hip joints, putting your out of commission workout-wise for a long time.  Use them for floor exercises or for standing stationary exercises only.

 

Of course, interval training, where you do a bout of cardio activity followed by a strength training cycle, is a perfectly safe and great way to work out.  But trying to beat the clock by doing both at the exact same time can sideline your workout goals for far longer than the extra minutes it would take to work out safely.

Copyright © 2008 Strengthweighttraining.com

Beginning Weight Training in 2009?

If you’ve resolved to tone up, lose body fat and pounds, and sculpt your silhouette this new year, weight training gives you all this and more.  While there’s no such thing as having too much resolve, pushing too hard too fast can send you on your way to the local Urgent Care, not the local hot spot where you strut your stuff.  Keeping a few simple dos and don’ts in mind will help you gain the ultimate results from your weight training regimen.

 

• Start low and slow.  To begin with, choose a weight that you can perform eight to ten repetitions with.  You know you’ve chosen the right weight when the last rep or two is tough, the rest comfortably challenging.  And don’t throw the weights around.  slow down to a one-two count on the way up and the way down.
• Get the right stuff.  You don’t need to invest in $200 shoes, but for weight training, a pair of heavy duty yet comfortable sneakers are a must.  You’ll also need some good training clothes.  Spandex or cotton, it’s a matter of preference, but make sure your clothes let you move.  And a good weight belt can save your lower back a lot of agony.
• Use a spotter.  Weight training does run a risk of injury, just like any sport.  Getting pinned under a barbell is no fun, and, trust me, that hottie you were trying to impress will now think you’re a geekasaurus rex.  Get by with a little help with your friends, and your weight training will go much more safely and smoothly. 

 

If you’re truly just starting out, it’s always a good idea to consult a professional trainer who can design a program just for you.  But whether you’re at the biggest fitness facility or in your garage, weight training can give you the results you want for a sexy new you in the new year.   

Copyright © 2008 Strengthweighttraining.com

Poor Weight Lifting Techniques Could Land You on the D.L.

You’re strength training to get in your game – don’t let poor lifting technique kick you right out of it!  Time spent on the disabled list is no fun.  While any physical activity involves some risk of injury, your time in the gym should be spent building muscle, not tearing tendons.  Here are a few pointers to help keep your weight training techniques safe.

 

• Ninety degrees on the knees.  Don’t squat or lunge lower if you don’t want to risk injury to one of your body’s more easily hurt areas.  Also, avoid hyperextending the knee joint – when you come to standing, don’t lock your knees or they might lock up on you.
• Wear a belt.  Your lower back is another easily injured area, especially if you’re lifting heavy.  A well-fitting weight training belt can save you many a trip to the chiropractor.  Make sure it’s snug, but that you can still fit two fingers into it when tight.  Too tight and you hurt your tummy; too lose and the belt loses effectiveness.
• Lift with your legs.  Yes, you’re training your shoulders, but you could easily blow your back out if you bend over at the waist to put those 90 lb. dumbbells on the floor between sets.  Whether lifting a barbell or dumbbells, bend your knees and squat them to the floor to protect your back.
• Think quality, not quantity of weight.  This seems like a no-brainer, but if I had a dollar for every musclehead I’ve seen in the gym throwing around weight that’s obviously too heavy (to everyone but Studicus) with poor form, I could retire a very wealthy trainer.  Choose your weight with your brain, not your vanity.   If you can’t perform an exercise properly with a heavy weight, switch to a lighter one.  Trust me, lifting a slightly lighter weight is much sexier than being in traction.

 

May your workouts be smart and safe!

Copyright © 2008 Strengthweighttraining.com

What Should Your Weight Training Log Look Like?

Creating a weight training log powerfully motivates you in your fitness quest by providing a concrete way to track your progress towards your goals.

 

The components of your weight training log vary by your individual fitness goals.  If your goal is entering a professional body building competition, you might have several weight training logs, one for each muscle group.  If your goal is simply to tone and firm, you can most likely fit your log on one sheet of paper where you track the weight used for each exercise.  If you’re looking to lose weight, your log might consist mostly of measurements taken as you shrink sizes.  If you’re training for a marathon, your log may contain the runs you do on different days with your average pace per minute, heart rate, etc. 

 

The most important factor to creating a great weight training log is that it is individualized just for you and your goals.  Not sure where to begin?  Consult a personal trainer.  Many trainers provide an initial consultation free of charge, and can show you sample logs to get your ideas in motion.  So get out there, get moving, and track your wonderful progress!

Copyright © 2008 Strengthweighttraining.com

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