{"id":25093,"date":"2011-11-11T08:11:41","date_gmt":"2011-11-11T16:11:41","guid":{"rendered":"http:\/\/www.110pounds.com\/?p=25093"},"modified":"2011-11-02T12:13:01","modified_gmt":"2011-11-02T19:13:01","slug":"reshaping-your-body-with-weight-lifting","status":"publish","type":"post","link":"https:\/\/www.110pounds.com\/?p=25093","title":{"rendered":"Reshaping Your Body with Weight Lifting"},"content":{"rendered":"

Reshaping Your Body with Weight Lifting<\/span><\/h3>\n

Guest Post by Workout Nirvana’s Suzanne<\/span><\/h4>\n

So you want to make changes in your body, and you\u2019re pretty sure you can do this with resistance training. Well, you\u2019d be right \u2013 using weights, bands, and even your own body weight will give your body curves<\/a> in all the right places, not to mention stronger bones, higher metabolism more energy, strength, and an overall feeling of well-being.<\/p>\n

There is MUCH fun<\/a> to be had with weight lifting, so let\u2019s get started.<\/p>\n

Now I\u2019ll assume you\u2019re familiar with the types of weights out there (dumbbells, machines, barbells) because we both know you\u2019ve been walking right through the weight room on your way to yoga. And you\u2019ve eyed the weight room nervously while wondering if you should be in there. The answer is YES \u2013 or, in your own living room, whichever is your preference.<\/p>\n

So here\u2019s some gentle nudging \u2013 no, make that confident fist pumps \u2013 to help you get you started. Because if you\u2019re going to lift weights, you need a little attitude. No more \u201cnice girl\u201d here\u2026 it\u2019s time to forget that there\u2019s anyone else around and rely on your own STRENGTH \u2013 physical and mental.<\/p>\n

\"\"<\/a><\/p>\n

The Basics<\/span><\/h3>\n

First you\u2019ll want to be familiar with a few key concepts:<\/p>\n

\u2022 Repetitions (reps):<\/strong> One complete movement of an exercise.
\n\u2022 Sets:<\/strong> A group of consecutive repetitions.
\n\u2022 Rest:<\/strong> The time taken to recuperate between sets.<\/p>\n

Beginners do best with full-body workouts lasting 30-60 minutes\/3x week<\/strong> (and never two days in a row for the same muscle group). Start with low weights<\/strong> at first and focus on proper form. Without good form, you can injure yourself! If you can\u2019t maintain good form, you\u2019re lifting too much.<\/p>\n

Now keep in mind a key concept in weight lifting:<\/strong> In order to get those sexy, sculpted muscles, you will need to change something<\/a> about your workout every 4-6 weeks. Your body adapts to the stress you put on it so it needs to be continuously confused. During those 4-6 weeks you will also need to increase the weight whenever you can easily do 12 reps. Your muscles should be very fatigued<\/strong> by the last rep, or you aren\u2019t lifting enough weight.<\/p>\n

For each exercise, do 10-12 reps for 3 sets, with 30-60 seconds rest<\/strong> in between each set. For example, you would do 12 bicep curls, rest for 30-60 seconds, and then repeat twice for a total of three sets. Also remember that the less time between sets, the more calories you burn.<\/p>\n

Your Starter Workout<\/span><\/h3>\n

Warm up on any cardio machine on which you can pump your arms for 5-10 minutes.<\/p>\n

1. Step-up Curl to Press<\/a>. This is a fabulous full-body exercise that works your lower body, core, biceps, and shoulders. If you cannot stand on one leg long enough to do this exercise, start by standing on two legs.<\/p>\n

2. Walking Lunges with Rotation<\/a>. This works your lower body, arms, and obliques. Grab a medicine ball (start with 2-4 pounds) and a nice longish path in front of you. If you don\u2019t have a medicine ball, simply grab a dumbbell – OR use no weight to start.<\/p>\n

3. Two-Arm Squat to Row. This works your lower body and back. You can use a cable machine or a resistance band. If you don\u2019t have bands or a cable machine, you can substitute one-arm dumbbell rows<\/a> and regular squats.<\/p>\n

4. <\/span>Dumbbell Chest Press on a bench<\/a>. This works your pectoral muscles. To make this harder, do it one arm at a time. You can also do chest presses on a stability ball, but you will need to use less weight. Your core will be doing a lot of work to keep you steady and your hips up.<\/span><\/div>\n
Dumbbell Bench Press<\/a> Bodybuilding.com<\/a><\/div>\n