Health v Shop

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Even though there are several sites that claim that they will show you weight training exercises online, in truth this is not the way to go. For those who want to start a weight training exercise program, you really need to be working with someone else. You will find that there are many options available. If you prefer you can go to the gym, use free weights at home with a buddy, or get a hold one of those machines, however if you do not do your weight training exercise with correct safety precautions, it is quite likely for you to get seriously injured.

I suggest regularly doing your weight training exercise at the gym. There are a number of good reasons for this, and I will go ahead and let you know some of the very best ones. Firstly, you can get a spot at the gym. Of all of the weight training exercise injuries, majority of them could have been avoided with a proper spotter. This is particularly true with free weights which can either hurt or even kill you if you are forced to drop them based on muscle fatigue. This is one of the main reasons to go to the gym, but it is really far from the only one. The fact is that it is easier to psyche yourself up for your weight training exercise when you do go to the gym. Especially with all of those people around you devoting their time to getting in shape, there is just no way you will feel like slacking off in your weight training program while you are at the gym. Lots of gyms even have personal trainers available, who will assist you to meet your personal best, by working you harder than you will yourself, and helping to chart your goals. In addition they can even suggest which weight training exercises you should use and how many, to build up the muscle groups that you prefer.

Before you begin doing weight training exercise, make sure you do some cardiovascular stuff. Although you can get by quite well without weight training exercise, cardio is absolutely essential to your health. With cardio, you will live longer, be healthier, and happier, and even have more energy if you do some aerobic activities every day to keep you on the go. The fact is we do not stay young forever, but for all those who get sufficient aerobic exercises do stay young for longer than those who do not. Once you start doing that, then you can also include your weight training exercise program.

Needing to enter an exercise regimen, but strapped for cash to sign up for a gym and hire a personal trainer? A free online weight training program is the solution to your problems. All you need to do is log onto the Internet, download the webpages that are relevant to the kind of training you wish to engage in, print them out and take them home with you. Alternatively, if you have a Net-ready computer at home, you could simply visit these pages any time you wish.

You may be surprised to find that things like free online weight training program webpages are in existence. Why would anyone want to offer this sort of information for free? A lot of people want to lose weight. There are some people who want to gain weight, but they, too, would gladly pay for a good personal trainer who could help them get to their weight objectives. A good weight training program in book, audio CD or DVD format would sell quickly!

But, to put it simply: not everybody is out to make money from helping other people achieve their weight goals. Other people who have benefited from sensible weight training regimens without the assistance of professional trainers, for example, would only be too happy to share their methods and experiences with others. Support groups and other organizations of people with weight-related problems may also pool their knowledge in order to create a formidable repertoire of free information on proper exercise and diet techniques.

There’s more to losing weight than eating less, after all. In fact, eating less is not the answer to losing weight – but eating more sensibly is. Some weight training programs don’t focus only on the exercise regimen you need to adopt, but they could also prescribe a diet plan which could help you burn fat faster. People with thyroid problems and other health issues that may affect the metabolism may have an especially hard time losing weight, but there are some specialized guides online that may be able to provide some valuable tips.

On the other hand, there’s more to gaining weight than simply eating more. Some people have overactive metabolisms, or even physical ailments, which ensure that they do not gain weight despite their best efforts. They may be unhappy with their bodies and wish to look fuller, healthier. In such cases, weight training for bulking up certain muscles would be called for.

Muscle weighs heavier than fat, which would explain why some people who exercise rigorously in order to lose weight actually find themselves temporarily gaining it. But additional weight at the onset is not necessarily a bad thing. Sticking to the right free online weight training program would be able to guide you through the right steps to getting the body you want.

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If you follow a weight training routine it’s very important to do the right exercises to increase overall muscle mass and strength. This is especially true for novice weight trainers. Doing too many isolation exercises at the expense of the major compound exercises won’t help you build the muscle size and strengthyou’re looking for. Even if you’ve been weight training for some time there are certain exercises you should always keep in your routine.

The best weight training exercises for overall muscular development are squats, deadlifts, bench presses, pull-ups and pulldowns, military and dumbbell presses, curls, triceps extensions, and calf raises. Doing these exercises, or various forms of them, will help you build muscle size and strength throughout the entire body.

Squats are the best weight training exercise for leg development and possibly the best weight training exercise overall. Not only will you build your quadricep and hamstring muscles with squats, but you’ll also get a testosterone boost that will help you gain more overall muscle size.

The best exercise for lower back workouts is the deadlift. Deadlifting will give your entire lower body and even your upper back a lot of work when you perform them.

Bench presses are the undisputed king of chest exercises. You’ll build your pecs quickly if you bench press properly and also get some secondary work for the front deltoids and triceps.

For overall muscular development in the upper back you’ll need to train for both width and thickness. The best weight training exercises to add upper back width are pull-ups and pulldowns. Pull-ups are better than pulldowns, but it can be hard to get enough pull-ups for a good set if you haven’t built enough strength in your upper back or you weigh too much. To add more upper back thickness you need to do rows. Rows can be done a variety of ways – with barbells, dumbbells, cables, or on various machines.

Military presses are great for building the shoulder muscles, though you may want to do dumbbell presses instead to target the side head of the deltoid more. If you do military presses you should lower the weight to in front of your neck instead of behind it. You’re way more likely to hurt your shoulders if you lower the weight behind your neck.

The best exercise for the biceps are curls. Of course, pretty much every bicep exercise involves curling and you do them many different ways.

Triceps extensions are another exercise that can be done a variety of ways. You can do them while standing, seated, or lying on a bench to hit the triceps from many different angles.

The best exercise for the calves is the calf raise. You can do them standing or seated (for the best results you should do both) or on a leg press machine for a change of pace.

Always keep these exercises, or the different forms of them, as the main exercises in your weight training routine. Start your workouts with these compound exercises and save the isolation exercises for the end of your workouts. Flyes, leg extensions, tricep kickbacks, and other popular isolation exercises have their place for getting a nice burn in the muscles, but the major exercises will help you build the real muscle mass and strength.

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You might be wondering what Emotional Health has to do with a successful nutritional plan and building a stronger body? How about everything! 

If you are working towards a healthy body, start with a healthy mind.  Many commit a tremendous disservice to themselves by dismissing the importance of their thoughts and emotional health.  The quality of our thoughts and emotions are major factors in the quality of our lives.  Your mind is like an invisible foundation that you build your life upon.  The integrity of this foundation determines the heights you will be able to reach.  Do not overlook this point and assume it is “sissy stuff.”   Every champion regardless of his or her field has developed a mind whose power equals or surpasses their level of achievement. – I cannot stress this point enough.

You’ve probably heard it before, but it’s worth hearing it again, your outer world is a manifestation of your inner world. In other words, you are where you are in life because of the consistent thoughts you have bouncing around inside your noggin.  And no, it’s not as simple as simply thinking about something, you’ll notice I said ‘consistent thoughts,’ as in the majority of the time. 

Also, I’m not trying to tell you that thoughts create things on their own, actions do, more specifically; consistent proper action in a certain direction do, however, thoughts are the seeds and roots of those actions.  This is also a point of major importance.

Since we can only consciously think of one thought at a time, if you’re thinking negative thoughts, you can’t think positive thoughts.  And if those negative thoughts are strong enough, and have been with you long enough, you’ll have them lurking around in the back of your mind causing you stress and tension.  Most are too busy to notice, or have become used to it.

Another key point is that positive thoughts tend to create positive results.  It’s hard, if not impossible, to do positive things if negative thoughts make up the majority of your thinking.  Even if your negative thoughts aren’t directed towards the specific goal you want to achieve, they still undermine your efforts to achieve your desires.  That’s an important point worth repeating.  Negative emotions can cause resistance in achieving your goals, even if they don’t have anything to do with your goals.  

Resentment, anger, hatred and other negative emotions towards others, past situations, yourself etc. will seriously slow down if not totally block your progress.  An unhealthy emotional state will rob you of not only your current quality of life that you can be enjoying, but seriously hamper any increase or progression/improvement you want to enjoy – including building a stronger and healthier body.

So, if you’re trying to improve your nutrition plan, negativity, regardless of where it’s directed, can make it very difficult to see any progress.  Even though it may not stop all of your progress, ask yourself, do you really have time to meander around with your life and goals?  Sure there are times for slowing down and smelling the roses, and I’m all for it, when it’s appropriate.  But when it’s a determent to my life, I don’t get what you’d consider ‘excited.’

Also, the stress associated with the negative feelings causes levels of catabolic hormones to rise in your body, which causes your body to break down, diminishment in muscle mass, weaken your immune system, and even makes it more difficult to lose body fat.  This is obviously not a positive state for improving health and physical abilities. 

Dr. Christiane Northrup coined the term “toxic emotion”. In Women’s Bodies, Women’s Wisdom (Bantam, 1994) She writes, “A thought held long enough and repeated often enough becomes a belief.” That belief then becomes a biology in which emotional stress causes our adrenal glands to produce corticosteroids – hormones that weaken our immune systems. -

Sibitri Ghosh, writer of the “Emotional Health” section in the revised Alive Encyclopedia of Natural Healing, says, “What was once speculation has now been firmly established as fact: A healthy body cannot be divorced from a healthy mind or a healthy spirit. Emotional health, it can be said with certainty, is an integral part of our overall wellness. Yet many people continue to neglect their emotional health and damage their physical health in the process. Stress caused by unresolved emotional issues, for example, remains one of the leading contributors to illness.”

Positive emotions are like the accelerator in your car, while negative emotions are like the brake.  The quicker you can diminish and eliminate negative emotions, the faster you’ll get to your destination.  In our instance, the quicker you’ll get the body and health you desire.

Action Steps

Developing the “Attitude of Gratitude”

I think it’s important to work on increasing the positive in your life at the same time that you are reducing the negative.  One of the simplest, but most powerful ways is to think of all of the things you’re grateful for in your life.  Even feeling thankful for the most simple things like having a bed to sleep in, or clean water to shower with, or the body that you have; and the ability to build strength, stamina and health will develop the attitude of gratitude. 

Doing this before you get out from under the covers is a great way to start your day.

If you find it difficult at first to come up with a list, think of only one thing that you’re grateful for. Take deep, calm breaths and really focus on it and savor the positive emotions.  Add to this list as the days go by, always think of new things.  Working up to about 10 seems to work best for people.  You can even try this during different times of the day.

Increase the quality of your environment

Reading inspiring books, biographies and autobiographies of your heroes and people who’ve achieved what you want to achieve is one of the best habits you can develop

Listen to uplifting music, audio books, and programs. 

Watch quality programming, the type that has you taking mental notes, or better yet, real notes.  When was the last time you watched something that engaging?

Try the above everyday for the next 21 days and see how you feel.  I’d love to hear about what it’s done for you.

© Raymond Toulany