Weight training has many different benefits ranging from improving one’s health to a more appealing physique. When one understands that these benefits are present it is hard to comprehend why more people don’t take advantage of them. An assumption can be made that the majority of people refraining from working out regularly simply do not know how to go about it in the first place. However, with a little bit of work almost anyone can attain the ability to participate in these profits. This can be done through implementing a properly outlined workout, using appropriate upper and lower body technique, and practicing proper nutrition.
A workout, while it may sound rough and tough, is actually a very delicate process. If a workout is executed properly …show more content…
For starters one must consider how much weight they will be using. A good rule of thumb is to “use weights you can handle in correct technique” in order to avoid “cheating and a loss of control” (McRobert, 17). It will take some experimentation at first, but eventually the correct weight will be evident. Once the weight has been chosen it is time to focus on the upper or lower body, which will be alternated as mentioned before. An upper body workout can be described as training that “involves working your chest, back, shoulders, triceps, biceps, wrists and abdominals” (MaranGraphics, 28). Some examples of upper body exercises are the dumbbell bench press, dumbbell overhead triceps extensions, dumbbell shoulder press, seated dumbbell curls, lateral pull downs, and the abdominal machine. No certain exercises are necessarily better than others, the key is to hit all the upper body muscle groups, A lower body workout can be described as training that “involves working your legs, buttocks and calves” (MaranGraphics, 124). Some examples of lower body exercises are dumbbell squats, cable kickbacks, and calf presses. As with the upper body exercises you should find exercises that appeal to you, just as long as all the lower body muscle groups are worked. Once the exercises have been picked out we must discuss sets. Fahey describes a set as a …show more content…
Fahey states, “food is critical for performance because it provides energy and nutrition for cells and tissue” (149). Without a properly balanced diet your body will not have enough energy for your workouts or enough nutrients to rebuild the muscles you are working on. The six “essential nutrients” Fahey states are required for these are “fats, carbohydrates, proteins, vitamins, minerals, and water” (150). He goes on to state that “the body gets energy from fats, carbohydrates, and proteins, while vitamins, minerals, and water help regulate the energy processes… [and] nutrients drive metabolism” (150). When considering weight loss in addition to muscle gain Kieser suggests to “simply reduce the carbohydrate content of what you eat and increase the protein… otherwise you [will] lose muscle instead of fat” (181). Another important thing to remember is that water is commonly under consumed because one may not seem thirsty, although their body is still in need of water. Kieser explains that, “muscles are 70 – 80% water [and] the more a muscle is exercised the greater its water content” (181). So if muscles are requiring more water intake, it is important to remember to drink plenty of water in order to keep up with the
A workout, while it may sound rough and tough, is actually a very delicate process. If a workout is executed properly …show more content…
For starters one must consider how much weight they will be using. A good rule of thumb is to “use weights you can handle in correct technique” in order to avoid “cheating and a loss of control” (McRobert, 17). It will take some experimentation at first, but eventually the correct weight will be evident. Once the weight has been chosen it is time to focus on the upper or lower body, which will be alternated as mentioned before. An upper body workout can be described as training that “involves working your chest, back, shoulders, triceps, biceps, wrists and abdominals” (MaranGraphics, 28). Some examples of upper body exercises are the dumbbell bench press, dumbbell overhead triceps extensions, dumbbell shoulder press, seated dumbbell curls, lateral pull downs, and the abdominal machine. No certain exercises are necessarily better than others, the key is to hit all the upper body muscle groups, A lower body workout can be described as training that “involves working your legs, buttocks and calves” (MaranGraphics, 124). Some examples of lower body exercises are dumbbell squats, cable kickbacks, and calf presses. As with the upper body exercises you should find exercises that appeal to you, just as long as all the lower body muscle groups are worked. Once the exercises have been picked out we must discuss sets. Fahey describes a set as a …show more content…
Fahey states, “food is critical for performance because it provides energy and nutrition for cells and tissue” (149). Without a properly balanced diet your body will not have enough energy for your workouts or enough nutrients to rebuild the muscles you are working on. The six “essential nutrients” Fahey states are required for these are “fats, carbohydrates, proteins, vitamins, minerals, and water” (150). He goes on to state that “the body gets energy from fats, carbohydrates, and proteins, while vitamins, minerals, and water help regulate the energy processes… [and] nutrients drive metabolism” (150). When considering weight loss in addition to muscle gain Kieser suggests to “simply reduce the carbohydrate content of what you eat and increase the protein… otherwise you [will] lose muscle instead of fat” (181). Another important thing to remember is that water is commonly under consumed because one may not seem thirsty, although their body is still in need of water. Kieser explains that, “muscles are 70 – 80% water [and] the more a muscle is exercised the greater its water content” (181). So if muscles are requiring more water intake, it is important to remember to drink plenty of water in order to keep up with the