#weigh training

[atthequillsmercy]

Today's Workout: Yes, it's short...

Today’s Workout: Yes, it’s short…

I have one of those snazzy smart watches (not sponsored) and while I do enjoy it when it works, the battery life can be wonky. Some days it lasts from wake up to bed time. Others, it’s dead by lunch. Today was the latter. I thought I could squeeze in the full 30 minutes before it died but, not quite. I have no problem taking some extra steps around the day to make up for that or take up the…

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[iliftheavyidoyoga]

Utthita Trikonasana (Triangle pose) or the Kettlebell Windmill? With a few subtle differences and the addition of weight, they are virtually the same, but have different effects on the body. Fitness modalities are all relatable, interchangeable and complementary. Fitness needs a more wholistic approach. Why do one and not the other? Follow my yoga journey at iliftheavyidoyoga.com

[bodybuildingpros]

[commissionermartinez]

Restocked on my babies. 

[peterfletcher]

My heaviest ever deadlift.

A few days ago I wrote that I hoped to deadlift 150kg in a one-rep max effort. Today I did just that. In fact, I lifted 155kg but the lift was a bit out of shape so I'm counting it as 150. I was surprised at how much heavier 160kg felt than 150. One came off the ground, the other didn't. Over the next nine weeks I'll concentrate on technique. It's important to get your hips low so that the legs - especially the hamstrings and glutes - engage to push the weight off the ground. This allows the back to lift only in the last part of the lift, when the weight is off the ground. Henry says that, if I improve my technique I'll improve by 10kg. That will take me to 165kg. From here, I need to improve 5kg per month to hit 200 by November. Henry says I should only test my one-rep max every nine weeks. Today, I weigh 78.5kg. Henry expects me to be around 85 by the time of the competition.

[a-vegan-babe]

I've started weight training and I feel amazing, I don't look amazing, but I feel amazing. That's what counts right?

[bodyreshapingprogram-blog]

Weight Training Tips at All Levels

by Paul Rogers Starting Out Start slowly with low intensity and volume and build up over several months. Employ a qualified personal trainer or strength and conditioning coach at least until you learn the exercises and good form. Lift both machine and free weights and incorporate bodyweight exercises, too. Rest for several days if muscle soreness is too uncomfortable. See medical advice if soreness is acute or lasts for more than a week. Diet and Nutrition Eat healthy food, moderately low in fat and refined carbohydrates. You do not need to take protein supplements in excess. You may need a modest increase in protein intake to match increases in volume and intensity as you progress. Eat a small carbohydrate and protein meal up to an hour before a workout, depending on how you tolerate food in the stomach when you train. Eat a larger meal post workout to replenish muscle glucose stores and to support muscle protein synthesis. You don't need to pay huge prices for protein supplements. Skim milk or soy powder are reliable protein supplements at a fraction of the price. Supplements Don't rely heavily on supplements. Avoid anabolic steroids because they can damage your health. A simple multi-vitamin supplement is usually the most that anyone training seriously might need to cover nutritional needs. For performance and muscling up, creatine is an option for bulk building and it is mostly well tolerated. However, some users react poorly to creatine; stop if you have muscle swelling or other related symptoms. Don't believe the hype about supplements on bodybuilding sites. Many have associated advertising and direct sales. Some supplements are dangerous and others don't work and are a waste of money. Machine Weights When starting out, in any particular gym, get an instructor to give you a brief run through of any equipment that you are not familiar with. Machine weights are generally not designed for you to see how much weight you can move for any particular exercise. Don't go for 1RM (maximum lift) on machines. On stations like the leg extension machine, lifting too heavy might even cause injury to the knees. Even so, machine exercises are good for novices and beginners. They provide more security, especially for older trainers and beginners, until the progression to free weights is possible. Bodybuilders use machine weights for targeting particular muscle groups that may not be hit with compound exercises with free weights. Free Weights Always know what 'good form' is and practice it accordingly when lifting. It's easy to get sloppy and that's often when injuries occur. Ensure a straight back in loaded exercises such as the squat and deadlift. Observe proper position of the bar close to the shins in deadlifting. Be familiar with many other aspects of good form. Use a 'spotter' when lifting heavy or near your max on the bench press. More serious accidents happen with this lift than any other. Use a spotter for any lifts that may predispose you to injury. Don't train heavy when you have an existing injury, even if you tolerate the discomfort. You will try to protect the injured area causing imbalance and possible injury to other areas. Summary Bodyweight exercises like pushups, crunches, squats and a variety of others give you the ability to train when you don't have access to a gym or weights. Don't forget them. Using ancillary equipment like bands and tubes to create resistance is also a useful adjunct to any formal gym program. Keep them in mind, especially when traveling. Don't forget to add some aerobic work to your workouts, either by incorporating circuit training or with separate sessions.

[fit-wonderwoman]

Need more fitness blogs to follow.

like and I will follow