How to lift weights

I just wanted to clarify that I’m not writing these blogs to brag.  I really just want to help inform others and help those that want to be healthy and fit.  I really just want to show that if I can do it too.

Please keep in mind that Form is so important!  If you have poor form your going to end up hurting yourself.  If you find that after you have major pains in some areas it may be that your form isn’t how it should be.

 

Don’t be afraid to lift heavy weights!!!  You are not going to look like a man (unless you are a man).  But to get the results you want and are looking for you have to lift heavier.  You can’t just go into the gym and grab a dumbbell and do a couple curls, then go over and use the leg press machine and do a few and call it good.  After you finish lifting weights your body goes into gear at repairing your muscles, thereby increasing your metabolism throughout the day.  So this is why it’s important to lift heavy

When lifting weights typically you pick a couple muscles and you beat the crap out of them.  Then you would rest those muscles for a few days and work other ones.  Usually these are the muscles your likely to work when doing a program. 

·         Chest

·         Triceps

·         Shoulders

·         legs

·         Back

·         Traps

·         Abs

·         Biceps

·         Calves

·         Forearms

In some programs you will find them combining different muscle groups.  You typically will find these muscles together

·         *Chest, Triceps, Abs

·         *Shoulders, Legs, Calves

·        * Back, Traps, Biceps, forearms

·         You can always throw abs in wherever you feel.  Then you would repeat this pattern.

Usually with a program you will be given a certain number of reps to do.  Then they will also give you a number of sets.  So say you have 3 sets of 10-12 reps.  You would do 10-12 reps, rest, then 10-12 reps, rest, and the last 10-12 reps, rest.  Some programs will have you do something instead of resting.  But if your doing it without a program you can rest usually 30 seconds to a minute is a good number.

When doing your reps you want to pick a weight that is challenging. It shouldn’t be easy.  If it’s too easy you are not going to see the results you want.  If you want to literally melt the fat off of you get enough weight that by the last 3 reps you struggle to get them in.  It should HURT!  If it doesn’t your not doing it right.  But hurt is good!!  That pain (to me) is the fat being burned and melting away!  Thinking like this is what helps me push myself so hard J 

In most programs they will change your reps around.  With reps usually 3-7 is for strength, 8-12 is for muscle growth the 13+ is for endurance.  You really do want to mix it up that way your body doesn’t start to plateau to the point where your body gets used to it.  In the one I’m doing the first 3 weeks are the same then the 4^th week you would repeat that sequence.  Week 1 the first 3 days is 9-11 reps.  Then the next 3 days is 12-15.  Then the 2^nd week it’s 6-8 the first three days and then 16-20 the next 3 days. Then for week 3 the first 3 days would be 2-5 reps and the next 3 days would be 21-30.  When I went through this program at first you kinda have to play around with the weight to see what you can do.  Then when you move on to different reps I would always try to match that weight or do a little more to give myself a little bit of a push. So say

                When my reps are being increased I will always try to beat my weight of the lower reps week. So the 1^st week at 12-15 reps say I did 50lbs for my chest press so in week 2 when I did chest press again at  16-20 reps I would see that I did 50lbs so I would try to do 55lbs to push myself.  So then with the 2^nd week at 55lbs for chest press the 3^rd week at 21-30 reps I would try to get in 60lbs. Then I would do that each week looking at the previous weeks weight. 

Then of course when the reps are being lowered from 9-11 to 6-8 to 2-5 you really want to try and increase your weight as much as you can handle to where the last 3 reps are difficult.

I always surprise myself that I am actually that much stronger than the previous week.  It may be hard, but I push myself knowing I’m going to see those results.  Knowing it’s the fat I’m kicking to the curb!  This is what pushes me through the pain I feel.  Because I know it’s worth it!

For those of you who are looking to get started I have a sample program right here you can try.  It’s a great one off of bodybuilding.com that will get you started in the right direction. Here is the link that will give you all the details of the program.  It will tell you all the ins and outs of her program and why it will help you

http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html

This is a 12 week program.   You can also find other programs that are shorter, but this is definitely a good one to start with.  It is broken down into 3 different phases.  This one is meant to target some of those problem areas we have as ladies.  I know I have them right in my thighs and my butt!

Here is the link to the program you can also get the app in your phone for body space that will make it so you don’t have to write anything down.  It will just keep track of it all in your phone!  I love it. 

Here is phase 1

http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-1.html

Phase 2

http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-2.html

Phase 3

http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-3.html

You can also find on there different recipes, a list of foods you should be eating, and supplements you can take to help make this program more effective.  This program can be what you make of it.  If you want to be a little more intermediate then do more weight.  Or if you wanted you could do one of the workouts you really like for the week again on one of the rest days.  Just make sure you aren’t doing 2 of the same workouts right in a row.  You need to give a muscle group  48 hours before working them again.

If you don’t like this workout you can always go to bodybuilding.com, click “FIND A PLAN”.  Then choose your gender,  then choose your main goal, then pick whether your beginner/intermediate/advanced.  Then it will customize the programs for you and show you which ones would best suite you.

Only you are standing in the way of how you want your body to look.  If I can do it so can you, whether you like to do it at home or at the gym.  Just get up and do it because I promise you will be so amazed at the results, and you will begin to love your body again! And as always make sure to eat a balanced diet so your workout isn’t all for nothing!!  If you think you can eat whatever you want because you went to the gym, then you will be chasing your tail for years.  Go to the gym to feel good about yourself, and eat right so you can see the results.