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WEIGHT TRAINING

  • What is better for weight loss: cardio or weightlifting?

    Written by guest author Talar Demirdjian  It all depends what you mean by "lose weight." If you’re in a battle with your scale, cardio is the way to go. If you want to look toned in your bikini, though, it's time to get comfortable with strength tra...
  • Why Do We Feel Sore After Working Out?

    Written by guest author Rawiya Bikhazi Whether getting back to working out, starting a new routine, or pushing harder than usual, we have all experienced post-exercise soreness. What you experience is called DOMS, or delayed onset muscle soreness. I...
  • Elastic Band Training

    When it comes to strength training, many people enjoy using elastic rubber bands as a form of resistance. As is commonly known, strength training is vital to any fitness program. Any form of resistance training has multiple benefits for increasing st...
  • At-Home Exercises to Tone Your Arms

    Written by guest author N.P.Burggraaff For a complete list of exercises with animated illustrations showing you how to do the correct form, download the free “Start Living Right” mobile app which can be found in your smart phone store. Do you want ...
  • The Benefits of Training with a Swiss Ball

    Written by guest author N.P.Burggraaff I’m sure you’ve seen them in the gym or maybe someone in your office even uses it as a chair to sit on. This big exercise ball comes with many names such as gym-bal, stability-ball and Swiss-ball. The Swiss bal...
  • Does Waist Training Work?

    Written by guest author N.P.Burggraaff If you follow fitness gurus on Instagram, you will have come across the latest fitness trend of waist training. Just type in #waisttraining and you’ll be flooded with threads about the newest ‘fitness’ rage. Ev...
  • The Truth About Weightlifting Belts

    Written by guest author N.P.Burggraaff Have you ever noticed the protective belts weightlifting athletes always wear? Actually, not only do pro athletes wear those belts, but you can most probably spot them in your own gym! When you look around in y...
  • Ab Exercises For When You Have Lower Back Pain

    Written by guest author N.P.Burggraaff For a complete list of exercises with animated illustrations showing you how to do the correct form, download the free “Start Living Right” mobile app which can be found in your smart phone store. If you are s...
  • How to Get Broad Shoulders

    Written by guest author N.P.Burggraaff For a complete list of exercises with animated illustrations showing you how to do the correct form, download the free “Start Living Right” mobile app which can be found in your smart phone store. A lot of peo...
  • Muscle soreness 101

    Written by guest author Nynke Burggraaff Right after an intense workout, you feel you can take on the world. Unfortunately this blissful feeling is sometimes followed by an aching soreness which can make you regret training so hard. You could also f...
  • Muscle Building Secrets Unraveled

    Written by guest author Nynke Burggraaff Whether you want to look like a fitness model competitor, a Victoria Secret model or you just want to ‘tone up’ a bit, it all begins with the building of your muscles. For too long, women have been afraid to ...
  • How Heavy Should You Lift?

    by Startlivingright.net – How much is weight lifting is too much and when should you increase the weights? Maya Nassar lets you know! Many people question how heavy th...
  • Why weight training is essential

    by Startlivingright.net – If your goal is fat loss, Weight Training is an essential factor as it makes you leaner, boosts your metabolism and transforms your body. Man...
  • Benefits of Weight Training

    by Startlivingright.net – There are many Benefits for Weight Training. Transforming shape, boosting metabolism and enhancing endurance are some of them. There are unpa...
  • Is it better to lose fat before weight training

    by Startlivingright.net – Fat loss before starting a Weight Training program is not mandatory. The best way to become fit is to lose weight by lifting weights. Many pe...
  • Beginners Training Workout

    by Startlivingright.net – People who are starting to workout for the first time are called beginners and they can pursue the Beginner's Training and stay motivated. Th...
  • Intermediate Workout Program

    by Startlivingright.net – People that have some knowledge in training with weights can follow an Intermediate Workout Program to see better results.     This program has been designed for anyone who has an intermediate level of fitness or s...
  • Advanced Workout Program

    by Experienced people that have been training with weights for long time can pursue an Advanced Workout Program to see better results.     This program has been designed for anyone who has an advanced level of fitness and lots of experience...
  • How long and how often should you lift

    by Startlivingright.net – Get more info about how long and how often should you practice weight lifting and muscle training workouts and how strict should it be. Among...
  • Changing a weight training program

    by Startlivingright.net – After how much time should you go for another weight training program and do a programmed schedule of exercise and workouts. Although the rul...
  • Should you rest between sets

    by Startlivingright.net – Many people wonder if they should rest between sets and reps while weight training. Know more about the muscles requirements. Something that ...
  • Reps and sets explained

    by Startlivingright.net – Know more about the efficacy of applying rets and sets repeatedly, and its impact on muscle exercise, fitness and fat loss. There are many di...
  • Supersets uncovered

    by Startlivingright.net – Read more to define supersets with the same muscle group, with separate muscle groups and with major and minor muscle groups. Traditional wei...
  • Women Weight Lifting

    by Startlivingright.net – Women are definitely required and advised to practice Women Weight Lifting without fearing of becoming bulky. You’ll often hear women say tha...
  • Bodybuilding

    by Startlivingright.net – Weight training, muscle exercise and cardio programs specific for fat loss, bodybuilding and size gain seekers. Check them now!     This program is extremely popular with bodybuilders and is one of the best for any...
  • How to build a six pack

    by Startlivingright.net – One of the most sought after goals is sculpting six packs, achieved naturally through exercise, eating protein and weight workouts.     One of the most sought after fitness goals of many is to sculpt a ripped midse...
  • Cardio & resistance training workouts

    by Startlivingright.net – If you ever find gym memberships expensive, you can follow cardio and resistance training workouts to control your fat loss.  Many people mig...
  • Lifestyle habits of athletes

    by Startlivingright.net – If you want to have a lifestyle similar to those of athletes, you will have to exercise, eat protein and restrict yourself from alcohol. If you...
  • How to deal with information overload

    by Startlivingright.net – We hear a lot about weight and fat loss techniques trying to convince us that we can lose weight without efforts and in no time. We are const...

Muscle building secrets unraveled

Written by guest author Nynke Burggraaff

Whether you want to look like a fitness model competitor, a Victoria Secret model or you just want to tone upa bit, it all begins with the building of your muscles. For too long, women have been afraid to work on their muscles, fearing they will become manly. In fact the process of looking like a bodybuilder takes a lot of time and effort. And even then, in some cases bodybuilders sometimes use steroids! You wont suddenly wake up one day as a bodybuilder. So, no excuses to become more muscular!

Benefits of building muscle

Okay, so now that we have that out of the way, let me tell you why its important to have muscles. First off all who doesnt want to feel strong and fit? Also, by training your muscles your body will become slim and toned. Fat slows us down and can have major negative impact on our health. By working on muscle mass, you automatically burn fat. In laymans terms, your muscle mass needs energy and it will more or less eatyour fat.

Ways to improve your muscle mass

I can narrow this down in five words, nutrition, weights, more weights, repetition and rest.  In order to build muscles, it is essential you work out with weights. If you want to strength train in the gym, there are plenty of machines and dumbbells that can help you to train the major muscle groups.

Try starting with 3 sets of 12 to 15 repetitions per muscle group. Perform the repetitions slowly and make sure your technique is correct. On your last repetition, focus on using all of your strength. If you are unable to do 12 reps, you can pick a lighter weight! If you are doing 15 reps without breaking a sweat and without much effort, then increase your weight the next time. As you become more advanced, increase your weights until you are doing between 6 to 8 reps.

One of the secrets of gaining muscle mass is to increase your weights over time. Before you increase the weights, make sure you are able to perform the exercise using the correct form (in order to avoid injuries) and get the best results possible. In other words, it is useless to increase the weights if they are too heavy for you to perform the exercise with the right technique.

Click here to learn more about when you should increase your weights.

Okay so I’ve increased my weights, now what?

At some point, you would have done all the weight increasing you can possibly handle, right? You cant expect to be able to lift a car, just saying. So what to do next and how do you keep your muscles challenged? 

Well, one way is to use the same amount of weights, but to increase the sets. For example, instead of 3 sets of 8 reps you could slowly increase to 4 sets of 8 reps. You can also use the same amount of weight and try to increase the reps. In this example, 3 sets of 12 reps.

Another secret to building muscle mass is to keep doing the exercise you were doing, only in less time. This way you keep the muscles challenged and improve your muscle mass. In other words. this means less rest time between your sets.

The right technique can boost your results.

As I mentioned above, it is extremely important to perform the exercise with the right technique. Fitness trainers often come across clients who give their all physically, but do not have the right technique. Even the slightest improvement in your technique can maximize the results of your effort. Not only does this prevent injuries, it also makes the most out of the exercise. Think about it this way; youre investing the time to train, why not do it impeccably and get the best results?

The importance of protein

Okay, so weve discussed the workouts that improve muscle building. What is even more important is your food intake and specifically your protein intake. After every workout, your muscles are damaged. Its best to describe it as they get little cracks in them. What fills up these cracks and makes the muscles grow is protein.

Click here to read more about the importance of protein for muscle gain.

Conclusion

Whereas it can be extremely difficult to build muscle, incorporating the workout techniques described above along with a proper diet (with protein) will help you see noticeable results much quicker. 

 

Comments  

0
hicham
2014-11-21 20:55
hello,
please i want to ask you if you can make traslation in french for your web site,think you

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