Tag Archives: weight training

A Beginner’s Guide to Weight Training

The process of starting to weight train is somewhat difficult. Many questions like “Which machines should I use?” and “How much weight or how many repetitions?” can seem overwhelming.woman weights

1. The first thing you need to do is figure out your limitations. Fully understand the injuries that you have or have had in the past that may still create a problem today.

2. Next, you need to set a goal. Do you want to reduce body fat, gain weight, increase strength, or increase endurance? Each of these require a modified weight training regimen. (more…)

Posted on January 14, 2024 by Matt

How to Lose 10 Pounds in 30 Days

Losing weight is a difficult process and a huge commitment. There are three main things that go into losing weight. The most important is your diet, followed by cardiovascular training and weight training.lose weight

A simple way to lose weight is to cut carbohydrates and fat out of your diet, but you need carbohydrates to give you energy throughout the day. So, eat carbohydrates only in the morning to provide your body with energy through the day.

Second, you definitely need a diet high in protein to build and repair the muscle fibers that will be broken down during cardiovascular and weight training. I recommend doing at least a 30-minute cardiovascular training prior to breakfast every morning. This will jump start your metabolism and keep it up and running all day. (more…)

Posted on January 5, 2024 by Matt

Gym Workouts More Beneficial than Fitness Video Games

woman weightsEverything is changing these days and the digital world is taking over. Have you ever played video games? Well, most video games in the past have required very little or no physical activity. But now, digital workout games are becoming far more popular than actually working out itself.

The latest video craze is thanks to the Wii and complimentary games like Wii Fit and EA Sports Active. These “exergames” have made fitness enjoyable by allowing physical activity to be fun, challenging, and adventurous. These fitness video games are great for improving eye-hand coordination, balance, stability, and stamina; all of which you can do at the gym as well. (more…)

Posted on November 20, 2023 by Matt

Best Ankle Weights Workout

As I was walking to work the other morning, a lady with ankle weights and dumbbells in her hands power-walked right on by me.ankle weights

First off, this added resistance during aerobic activity strains the joints and can cause injury to the ligaments and tendons. Secondly, it just silly.

So, if you are guilty of this, please do your joints and your body a favor by hitting regular non-weight/resistance bearing cardio followed up by your weight training. (more…)

Posted on October 23, 2023 by Matt

Mobile Free Weights with REPS iPhone App

iphone REPSStuck in traffic? Waiting for the doctor? Conference call will never end? Then it’s the perfect time to do some bicep curls. Well, it is if you have an iPhone. The new REPS iPhone app lets you use the phone as a virtual free weight to burn calories and tone muscle. (more…)

Posted on October 9, 2023 by Natalie K

Breast Cancer Survivors Benefit from Weight Lifting

woman lifting weights

UPDATE 10/3/11: New research from the University of Pennsylvania confirms the benefit of weight lifting for breast cancer surgery recovery.

For many of the more than 2 million American women who are breast cancer survivors, life after their diagnosis can be the archetype of picture-perfect health. From eating copious amounts of fresh vegetables and fruit to faithfully adhering to doctor appointments, many breast cancer survivors lead incredibly healthy lives in an attempt to stave off a recurrence of their disease and keep their health in tip-top shape.

But one healthy behavior that breast cancer survivors have been discouraged to partake in is weight lifting, for it is believed that using weights and exercise machines induces swelling and pain around the breast tissue, particularly for those women who have a higher risk for lymphedema, or swollen and painful fluid-filled nodes that occur on the arms or on the hands. Women prone to lymphedema are often discouraged from lifting children, playing tennis or golf, or carrying a heavy bag. But according to a new study in the New England Journal of Medicine, these warnings from doctors may start to quiet down. (more…)

Posted on August 13, 2023 by heather

The Best Fat Burning Exercises for Women

Guest blogger Taylor Ryan is a NASM certified personal trainer and the head trainer of the all women’s site: The Art of Weight Lifting. Women’s fitness is her passion! Read more at her blog.woman lifting weights

Not all exercise is created equal. We all know that running a mile burns more calories than biking a mile and that dancing burns more calories than gardening, but did you know that when it comes to strength training exercises, the same rule applies?

If you’re spending time at the gym on the weight machines, now is the time to stop. These are isolated exercises geared to work one small muscle in a designated range of motion… basically you burn very little fat and build or tone very little muscle. (more…)

Posted on August 1, 2023 by GuestBlogger

Five Reasons Women Should Lift Weights

woman weight trainingWhen I first started to lose weight, my number one goal was a smaller number on the scale. That was my sole focus. (Well, that and I REALLY wanted to wear a smaller pants size, if I’m being totally honest.) I never wanted to lift weights, never wanted to grow any muscle – I just wanted to avoid embarrassment if the tag on my shirt was sticking out.

Once I had been successful with the weight loss, though, I was still unhappy with the look of my body. Reading online one day, I was struck by the idea of lifting weights, but I didn’t want to bulk up. I gave it a try, though, and now I’m addicted. Lifting weights is terrific for women and the benefits are endless. Here are my top five. (more…)

Posted on July 1, 2023 by Carmen

Identify the Best Workout for Your Body Type

slender woman silhouetteI was messing around on the Internet the other day and came across this article that discussed the three female body types. The article talked about each specific body type and what kind of training is the best for each type. Again, this is just another opinion from a fitness enthusiast, but I am going to share the article with you.

Three basic body types and workout regimens:

Ectomorphic: Tall and lean body style with a high metabolic rate which makes it hard to gain either muscle or fat. If you fall into this body type, you should perform 20 minutes or so of cardiovascular training three times a week and weight training consisting of three sets of six to ten repetitions with a moderate to heavy weight three to five days a week. (more…)

Posted on June 18, 2023 by Matt

Split Workout #2: Weight Training

woman lifting weightsThe first split workout routine covered cardiovascular training and a chest, back, leg, and ab workout. Today’s focus is geared toward those who are struggling with the weights rather than the cardio.

As soon as you get to the gym go immediately into your upper body weight training routine (15-20 minutes), followed by cardio (30-60 minutes), and then to your lower body weight training routine (15-20 minutes).

I have put together an upper body and lower body workout for you below. Focus on moving from one exercise to another while trying to keep the heart rate up. I recommend performing two sets of 25 repetitions. Good luck!! (more…)

Posted on June 6, 2023 by Matt

Split Workout #1: Cardio

treadmillI strongly believe that there are two kinds of workout people, one kind focuses more on cardio while the other focuses on the weights. I have designed a simple split workout routine to help you get the results you have always wanted. Today’s workout focuses on those that struggle with cardio. By splitting your cardio in half, you may help to push past that so called “plateau.”

This is how it works: As soon as you get to the gym, hit the cardio for your normal time (30 minutes), then move to your weight training portion (30 minutes), and then back to do some more cardio (30 minutes). This workout is designed to push you past the limit and to achieve greatness. (more…)

Posted on June 4, 2023 by Matt