BEAUTY KLINIC

Weight lifting is a popular strength training activity for people who want to lose weight, improve strength and bone density, increase muscle tone and build muscles. Many people who weight lift do not know how to do so safely.

First, you should choose the correct amount of weights. This means that you should not choose weights that are to light or too heavy for you. You should be able to comfortably lift the weights that you choose at least twelve to fifteen times before you feel your muscles tiring. For many people a single set of twelve to fifteen repetitions is sufficient as you become stronger you can increase the amount of weights you are using.

Skipping warm ups is one common mistake made by weight lifters, both beginners and experienced lifters make this mistake. Ten minute warm- ups of stretching or any form of aerobic activity should be done before attempting to lift weights. Warm ups help to decrease the risk of injuries and should not be left off.

Proper form should be mastered while utilizing the correct weight lifting techniques. If you don’t have proper form you can risk injury. In addition, the exercises will not be effective and may work against you. Good form is essential to building muscle mass correctly, and it proper form is one of the core principles of the sport.

It is normal to feel a dull ache after weight lifting, but you should not experience any other forms of pain. If you experience any pain, perhaps it is because you are overworking your muscles, or not maintaining a proper form. Whatever the case, you should discontinue lifting and return to it a few days later and then try decreasing the amount of weights you are using.

Do not overwhelm your muscles by working the same muscles every day. If you intend to lift weights everyday you should balance your workouts whereby, the different muscle groups will be worked out each day or you can work the same muscle groups every other day. Allow your muscles at least twenty four to forty eight hours rest and recovery time, in this way you reduce muscle fatigue.

Take your time. Many people hold in their breath while performing weight lifting techniques. This is very dangerous and can cause a sharp increase in your blood pressure. Keep your breathing regular at all times during techniques, making sure to breathe out as you are lifting the weights and breathe in as you are bringing the weights down.

By adhering to these simple tips on how to lift weights safely, you will reduce the risks of common injuries such as fractures, sprains, joint dislocations and long term injuries such nerve damage, bone stress, muscle overload and rotator cuff damage.

I had a subscriber ask this question:

“Is it possible to achieve maximum strength power, knockout fat, sculpt lean muscle and dramatically transform my shape, if I don’t have a power rack and I only have access to a barbell? Not even an Olympic barbell, but one of those old crappy cement filled barbell sets″

I know exactly the weights this guy is talking about. I think most of us grew up with them right? They were basically cement weights covered in plastic, and over time the plastic busted up and the cement started to get busted underneath remember?

I believe I’m showing my age
Anyhow…

Of course! Why not?! You can absolutely build strength and power with an outdated equipment!

You just need someone to instruct you how. Thank goodness you met me. And as luck would have it I just read a good number of Dan John’s amazing “From the Ground Up”.

In this outstanding little ebook Dan John explains the “Rapid Ascent Program”, which contains three workouts:

1. Explosive/Hamstring move

2. Military Press

3. Squat Move

And here’s how you did the program (from his book):

“The program was very easy. Primarily, groups of four boys were given a bar. The bars were weighted from too lightpossibly 25 poundsup to maybe close to 100 pounds. Each group of boys would lift one at a time, put the bar down, then the next boy would lift. The four would continuously move from lifter to watcherthe bar never stopped. The three sets (explained in just a moment) would not take very longindeed, occasionally it was hard to catch your breath in time for your next set.

The reps were very simple:

* Set Number 1 — 8 repetitions

* Set #2: 6 reps

* Third set: 4 repetitions

The goal was simple: when you got all 18 reps (8+6+4), you added weight. If you started with a bar that was too light, the next workout, you would be bumped up to the next weight and a stronger group. (Of course, actual variations could include making a whole new group with more weight, tooor whatever necessary to make the group work together).”

Seems easy doesn’t it?

That’s the upside of this program!

You don’t need lots of equipment to build a hard body with muscles of steel… all while increasing your cardiovascular fitness and knocking out fat.

What you DO need is a little “do or die” perspective. You must make your mind up you surely WANT to reach your fitness goals, then you’ll find a way to utilize whatever equipment you have available to make it happen.

I enjoy program since it corresponds the DoubleYourGains′ philosophy of training movement patterns in place of a bunch of workouts. The Rapid Ascent program has a press move (military press), a pull move (power clean), a squat move (front squat) and an explosive/hamstring move (power clean).

How to perform the “Rapid Ascent” program for cardio and fat loss:

Coach Dan points out that you could also get a great cardio workout and burn some fat:

“To “hurry up” the trainingas if it was required, there were times when Mr. Freeman advised bringing together the Power Clean and Military Pressesone clean and one press, repeated for a total of eight reps. This was completed with a lighter weight. One could also execute the Front Squats after the clean and presses, too. I have only done this onceand it was an incredible cardiovascular exercise.”

So if you believe you don’t have enough equipment to get into your best shape and reach your fitness goals you are incorrect. You are incorrect. You are incorrect.

As a matter of fact, you don’t even need a barbell. You can be on your way with the DoubleYourGains′ bodyweight program. You can do pullups on your door frame (for extra strong fingers) or just grab the top of a door and go to town (or a tree limb, anything you can hang from, and all that) Believe me, if THAT workout gets easy for you - you will be a certified STUD.

And, the minute you gain access to a good Olympic barbell set you can start the DoubleYourGains′ 3-5 Program.

I had a subscriber who inquired:

“Is it possible to build strength, put on muscle and burn off fat if I don’t have a power rack and I only have access to a barbell? Not even an Olympic barbell, but one of those old crappy cement filled barbell sets”

I know exactly the weights this guy is talking about. I think most of us grew up with them right? They were basically cement weights covered in plastic, and over time the plastic busted up and the cement started to get busted underneath remember?

I guess I’m showing my age
Anyways

Yeah! Exactly! Even, an old-school equipment like the barbell can certainly make you achieve maximum strength and power!

You just need somebody to teach you exactly how. Fortunately you met me. And thank heavens I just read a large amount of Dan John’s awe-inspiring “From the Ground Up″.

In this outstanding little ebook Dan John explains the “Rapid Ascent Program”, which contains three workouts:

1. Power Clean

2. Military Press

3. Front Squat

And here’s how you did the program (from his book):

“The program was very simple. First, groups of four boys were given a bar. The bars were weighted from very lightmaybe 25 poundsup to perhaps close to 100 pounds. Each cohort of boys would lift one at a time, put the bar down, then the next boy would lift. The four would constantly move from lifter to watcherthe bar never stopped. The three sets (explained in just a moment) would not take very longin fact, sometimes it was hard to catch your breath in time for your next set.

The reps were very simple:

* First set: 8 repetitions

* Second set: 6 repetitions

* Third set: 4 repetitions

The goal was simple: once you got all 18 reps (8+6+4), you added weight. If you started with a bar that was excessively light, the succeeding workout, you would be bumped up to the next weight and a stronger group. (Needless to say, actual variations could include making a whole new group with more weight, tooor whatever necessary to make the group work together).”

Sounds simple doesn’t it?

That’s the beauty of this program!

You don’t need a lot of equipment to build strength, muscle and power all while increasing your cardiovascular fitness and burning off pounds of fat.

What you DO need is a little “do or die″ perspective. You must make your mind up you surely WANT to reach your fitness goals, then you’ll find a way to utilize whatever equipment you have available to make it happen.

I love program in view of the fact that it follows the DoubleYourGains’ philosophy of training movement patterns rather than a bunch of exercises. The Rapid Ascent program has a press move (military press), a pull move (power clean), a squat move (front squat) and an explosive/hamstring move (power clean).

How to carry out the “Rapid Ascent” program for cardio and fat loss:

Coach Dan points out that you could also get a great cardio workout and burn some fat:

“To “hurry up″ the trainingas if it was necessary, there were times when Mr. Freeman recommended combining the Power Clean and Military Pressesone clean and one press, repeated for a total of eight reps. this was done with a lighter weight. One could also do the Front Squats after the clean and presses, too. I have only done this onceand it was an amazing cardiovascular workout.”

So if you believe you don’t have enough equipment to get into your best shape and reach your fitness goals you are incorrect. You are incorrect. You are incorrect.

In fact, you don’t even need a barbell. You can get underway with the DoubleYourGains’ bodyweight program. You can do pullups on your door frame (for extra strong fingers) or just grab the top of a door and go to town (or a tree limb, anything you can hang from, etc) Have faith in me, if THAT workout gets easy for you - you will be a certified STUD.

After that, as soon as you get hold of good Olympic barbell set you can start the DoubleYourGains’ 3-5 Program.

Exercise is vital to building muscle and also will help in loosing fat; however, you need to dig into those fat burning muscle building foods as well.

The question is what is a fat burning muscle building food and will they break the piggy bank?

If your answer is yes, then why not work out like them to get that way, too. You don′t necessarily have to work out every day constantly to build those bulging muscles, however, your goal should be to lose weight and gain some tone, making your body look sexy.

Let’s start with fruits. Fruits, like lemons, limes, apples, blueberries, and watermelons are the best example of fruits that will help you lose weight. They contain large amounts of Vitamin C and low calories, which will help in burning fat without adding more into your body with high calorie count. They also are very acidic, which will help you to break down some of the harder fats, while also helping your digestive system break down other foods. Vegetables are the other fat burners, like cabbage, zucchini, spinach, tomatoes, carrots, and asparagus.

The property making them all good fat burner foods is that they have cellulose, a low in calorie substance that is broken down in your digestive system and targets fat, along with the Vitamin C.

Feeling less energetic because of eating a large amount of these foods is a possibility. You need to give your body time to figure out to resort to your fat for other energy. Usually, it will go for stored fat, which is the hard, long term fat to burn. This will regain you energy.

You have to remember to exercise when you are eating these fat burning muscle building foods. Exercising will boost your metabolism, getting a better circulation of foods and nutrients.

So eat your fruits and veggies and you can expect these fat burning muscle building foods to lose you weight naturally.

Ever workout and start to wonder how to build muscle tone.

Here’s how you can build muscle tone.

The key in building muscle tone, is not to concentrate on the tone, rather focus on building your muscle. When you work out, if your goal is to have good muscle tone and look “ripped”, you need to concentrate on working every muscle and building them up efficiently. However, you may wonder, “why is he talking about building big muscles? I want to get toned out!” You must understand that you need muscle to build tone. Without muscle there is no tone to be developed. Take the well known Steve Earcle. If he was to work on toning his muscle, it just wouldn’t work. He has nothing to even tone out. Build your muscles and tone will follow right behind it.

To build up your muscles, use exercises that will provide the most effect with the least amount of exercise. This does not mean cut out some exercises, it just means to substitute many exercises, for one better one, called a compound exercise. Exercises, for example the pushup, pull up, deadlift, squat, bench press, and military press, can help you to build many muscles at once, while also building up the joints they use, too.

After you have made some kind of foundation of muscle, you can begin to work on the tone. This is done by losing some body fat. A normal, average person has 15% to 25% of body fat. Your goal should be to lower yours to about 10% in order to uncover those muscles and build muscle tone.

Drop your calorie intake. Eating fewer calories a day will cause your body to look for other sources of energy to make up for the loss of calories. Your body will turn to your body fat that is covering your muscle.

In your diet, because you have dropped your calorie intake, you need to make sure you are getting the right amount of nutrients. You cannot keep eating things like fast food, boxed meals, and large amounts of candy. These will give you many calories and ruin what you are trying to do. Start eating healthier, eating clean foods, such as home grown foods. Resort to eating things like chicken, fruits, and vegetables in order to get these nutrients your body needs.

Use these tips, and start building your muscle tone today.