lifting weights

Does Lifting Heavy Weights Make You Bulky?
Fitness

Lift Heavier Weights to Lose the Weight

Weight training is a slippery slope for a lot of women.
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Weight training is a slippery slope for a lot of women. Many are afraid of bulking up and skip it altogether, while others — including actress Kristen Bell — use lighter weights to avoid looking too muscular. The accepted logic is that heavier weights equal big muscles and using lighter weights is the best way to slim down and maintain "womanly" tone. Not so, says a recent article in the New York Times: using heavier weights is more slimming than you think.

First things first. The article challenges the notion that lifting big weights means you're going to get big muscles. There is a reason that bodybuilders are so fond of those mega-calorie extreme protein shakes; if you want to go big, you have to eat big. Those bulked up folks you see now and again are probably eating an excess of 2,000 calories a day.

To find out what weights you should be lifting to lose body fat, read more

7 Reasons to Strength Train
Strength Training

7 Reasons to Strength Train

Have you starting lifting weights yet?
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7 Reasons to Strength Train

Have you starting lifting weights yet? As a reformed cardio junkie, I have learned that a little strength training goes a long way. Weight training just twice a week is all it takes to help change your body inside and out. If you still need some convincing, here are seven reasons to get pumped up about strength training.

Helps You Lose Inches Strengthens Your Bones Too Weight Lifting Improves Your Mood The Caloric After Burn Muscle Mass Fights Diabetes More Bang For Your Buck Makes You Stronger
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What to Do First: Cardio or Weights
Strength Training

What to Do First: Cardio or Weights

It is the age old conundrum - cardio before weights, or weights before cardio?
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It is the age old conundrum - cardio before weights, or weights before cardio? For me there is no clear cut answer or protocol. So I thought I would share my internal debate on the matter.

Reasons to do Cardio first:

  • I am planning to do a long cardio session and I don't want to tire out my legs before running for 60 minutes.
  • I am just planning on lifting weights with my upper body and they will still feel fresh after my cardio session.
  • The weight room at the gym is really crowded.

Reasons to Lift first

  • If my focus for the workout is strength training, I will warm up and cool down with a little cardio, but spend most of my time lifting weights. This way my lifting form is not compromised by my tired muscles. I think this helps prevent injury too.

  • Here is a scientific reason that I factor in to my decision making process: Lifting weights first can boost your fat-burning power during the aerobic part of your workout since it can deplete your "quick burst" energy (glycogen) stores. This means when you do your cardio workout after lifting weights, you'll likely burn less glycogen and more stored fat.
  • If the cardio room is really full, I will lift weights first.

Sometimes I skip the entire debate and just mix it all together with some circuit training. And you? Which do you do first? Lift weights or cardio?

Source

Spot on Spotting
Gym

Spot on Spotting

If you're lucky enough to have a workout partner, then you're also lucky enough to have a spotter or be a spotter.
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If you're lucky enough to have a workout partner, then you're also lucky enough to have a spotter or be a spotter. Being a spotter is not just helping if your partner is having problems, it's about being alert and prepared. Take these tips into consideration.

  • Before starting. Make sure you know how many reps the lifter intends on doing before starting a set. Without this knowledge, you both run the risk of possibly getting injured.
  • Get hands on. Anyone who's ever spotted or been spotted knows that spotting is very psychological. Just the fact that you're touching the weights (or them) can help someone get out a few more reps.
  • Placement. If they're lifting a barbell, put your palms on the underside of the bar inside their hands. If they're using dumbbells then put your hands under their elbows or more preferably under the wrists (in the same place on each side and as close to the dumbbells as possible). If they're using a machine, put your hand underneath the weight but be sure to be VERY alert and move hands on the down phase to ensure safety from getting your hand smashed.
  • Don't be intimidated by the weight, you can handle it. If he/she can lift a few reps then helping by just a bit will only be a few pounds for you, but will help him/her complete that last extremely difficult rep.

    There are more spotting tips so read more