Reshaping Your Body with Body Building Equipment

Strength training is one of the most rigorous training workouts that you can experience. All the work that you put forth during a body building workout benefits you in several different ways. By performing body building exercises just a few days each week you can increase your stamina and metabolism, and build lean, strong muscles. The metabolic changes will happen naturally. To sculpt your muscles you will need to use specific equipment.
The equipment you need to use depends on the muscles you want to redefine. Arms are a part of the body that just about everyone wants to reshape. Free weights offer the most flexibility because you can easily increase the intensity by increasing the amount you lift. There are also a variety of styles to fit individual needs. Traditional barbells that range in weight from 10 to 40 or more pounds are ideal when you have a weight bench and you want a rigorous routine for building large muscles. You basically perform your reps, increasing the weight as you progress through your routine.
When you travel or if you are interested in slight definition, you will want to invest in a smaller set of dumbbells. If you have back problems, aquatic barbells may be a better option. You use this equipment in a swimming pool where the water provides support. In addition to free weights, you can also use a dip stand, pull-up bars, or pushup stands to work your arm muscles.

This equipment is versatile and enables you to work your entire upper body. If you are interested in bulking up your muscles, you simply need to perform additional reps using this equipment a few times each week. If you want to tone your muscles you will need to perform fewer reps several times a week. Reshaping your legs is easy with body building equipment. While you can use free weights to define your leg muscles, machines that enable you to perform leg curls or leg raises provide the most benefits.
There are very few equipment choices outside of large machines for performing these exercises. Most home gyms contain a leg press or calf machine for you to work your leg muscles. If you're interested in redefining multiple muscles, a home gym is probably a better solution than individual equipment. Most home gyms contain "stations" that feature equipment for a particular muscle group. You have two exercise options when using a home gym. You can use a station every time you exercise, or you can work a specific muscle group each day you choose to workout.
Whichever option you choose, it's a good idea to follow a body building program so that you don't overwork your muscles and so that you obtain the results you desire. Smith Machines and power cages are other all-in-one systems that enable you to work multiple muscle groups. The difference in these two systems is how you perform exercises. Smith Machines basically include slots for different weight amounts, while power cages include pulleys that make lifting easier and safer.

Obesity & Weight loss

Today you have a good chance of getting diabetes or becoming obese or both. And if you do, then chances are you will be in for a long life filled with pain, discomfort and little quality in your life. However, it does not have to come to that.

Hi, my name is Greg Ryan. I am a high profile fitness expert. With thousands of weight loss success stories under my belt, I am here to encourage you to start exercising to lower your body fat levels. If you are reading this, you already know you have a problem. You just need to know how to fix it and where to go for help. How do you fix obesity? First, obesity means, your total body weight is at least thirty percent fat. When this happens, everything starts shutting down.

Two things must occur in order for this not to get worse; lose fat and gain muscle.

1. Lose Fat: Through exercise and eating better.


2. Gain Muscle: Through weight training and weight bearing cardiovascular exercising.

One muscle cell burns off seven times the amount of one fat cell. So do your math. The more muscle tissue you have the more calories you will burn, even by just sitting. There is no easy way around this, you are going to have to get off your butt, or there is a good chance of something bad happening to you and your health. Incorporating, diet, exercise and movement in your life is really your only healthy choice. Do you need some help? If so, that's ok. There are those here like myself that really care about you and are not out to make a quick buck with some pie in the sky pill. While my approach to weight loss is the road less traveled in is the one that will most likely get you to your destination. America has an obesity and diabetes crisis because of your approach to it, not the numbers they supply on your charts.

Here are five points to remember:

• Determine HOW you are motivatedDetermine the REASONS behind the unwanted behaviors. Develop a great support systemEat for fuel not for taste Keep being active.


• I truly am asking you and almost begging you to follow these points.


• If you don't you are really asking for trouble soon down the road.


• I will help you if you let me. Let me prove it to you.

How to Choose a Personal Trainer

In the fitness industry there is a joke that goes something like this:

"The reason I decided not to become a personal trainer is that I had no table waiting experience and I didn't want to become an actor." This may sound humorous but, unfortunately, there is a core of truth there. Because there are no strict guidelines about who can call themselves a trainer, almost anyone who has a job or career aspiration that demands a high degree of physical fitness can hang out a shingle or get a job coaching at your local gym. In fact, it is very common for an actor, sports model, or athlete to try to pick up extra money by working as a fitness instructor, especially because there is good money to be made by doing so. While these individuals may know what works for them as far as exercise and diet goes, that does not automatically qualify them to train others or to give them nutritional counseling.

What Are Your Goals?

The first thing you need to be clear about when considering a trainer is what goals you have in mind. Do you want someone who can design an exercise and nutritional protocol that will help you to shed 20 or more pounds? Do you want to develop greater strength and muscularity, perhaps with the guided use of protein drinks and sports supplements? Do you want to get back into shape after a pregnancy or a long period spent without exercise? Or maybe you are trying to slim down for a class reunion, wedding, or other family event. Once you are clear on what you would like to accomplish, it will be easier to find the person who has the experience and qualifications to help you get there.

Where Do I Find Trainers to Interview?

There are several ways to locate trainers. Word of mouth through friends, colleagues, or your family doctor are good places to start. You might also check your Yellow Pages under "Personal Trainers," "Health Clubs," and "Exercise and Physical Fitness." Another great resource is the National Strength & Conditioning Association (NSCA), one of the largest nationally recognized fitness organizations (www.nsca-lift.org). Questions You Should Ask a Prospective Trainer Once you have found a trainer who look promising, you need to learn as much about their qualifications as possible. The first and most important question you should ask is "What qualifies you to be a personal trainer?" NSCA and Certified Strength and Conditioning Specialists (CSCS) are two nationally recognized certifications. A background in exercise physiology, sports medicine, physical education, or anatomy and physiology are also helpful because that tells you that this individual has made a thorough study of the body and how it works. It would also be a plus if your trainer were involved in some sort of elite exercise him- or herself, such as body building. If you need nutritional guidance from a trainer, make sure that he or she has some kind of solid education and background in the subject.

Ask your prospective trainer what their goals are. If they tell you they want to star in films or have their own sitcom on NBC, they are probably not the right person for you. You will also want to know the length of time a person has been working as a trainer and how many clients they have coached. The most important thing you can request are client referrals. Speaking with people who have received fitness instruction from the trainer you are considering will give you an idea whether he or she is the right person for you. Some questions you might consider asking clients are: ·How long have you worked with this trainer? ·Has he or she helped you to achieve your goals? ·Do you feel like this trainer makes efficient use of the time you have together? ·Does this trainer clearly explain each exercise to you and help you to perform it with good posture and body positioning? ·Have you ever been injured when working out with this trainer? ·Do you find him or her professional and supportive of your goals? Starting Out: What to Expect Once you have chosen a trainer, there are certain questions they should ask you and evaluations they should perform.

First, they should be very clear about what your goals are and make some suggestions as to how they can help you to achieve them. Before even beginning an exercise program they should do a complete physical evaluation of your strength, range of motion, flexibility, current exercise routine (if you've been working out on your own), any injuries you might have sustained over the years, and any physical limitations you might have (such as a weak lower back or arthritis in your knee or shoulder joints). Once they have designed a unique program to fit your body type, level of ability, and goals, they should be able to give you clear instructions and a clear idea of how to correctly position your body on any exercise ball, machine, or with any free weights. You will only get the maximum benefit from each exercise and avoid injury if your trainer is knowledgeable about physiology. They should be able to coach you on correct posture, which includes good head, neck, shoulder, arm, lower back, hip, and leg positions for each machine or exercise. Good posture and positioning of the body will enable you to perform exercises correctly and without pain. If something is hurting you or you feel undue strain, stop immediately and communicate this to your fitness instructor. Improving your level of fitness takes effort, endurance, and consistency, but not to the point of strain or injury.

A good workout program should include enough sets and repetitions of each movement to challenge you and to fully work each body part. If you are doing two sessions per week with a trainer, they should spend one on upper body and abdominals and the second session on lower body and abdominals. In other words, they should thoroughly work each section of the body and allow it enough time to recover in between workouts. Warning Signs There are certain behaviors you should be aware of that might indicate that a trainer is not being as professional as they should be with a client. A trainer should be a good listener, always attentive to your goals. If your trainer is constantly using a lot of "I" and "me" statements, they are not making good use of your time together. They should be focused on your needs, your progress, and what you require.

A good trainer should always respect emotional boundaries. Beware of trainers who want to tell you their life story, ask you for advice in their career, or pour out their heartaches and stories about their love life. You are their client, not their therapist. It is equally time-wasting to work with a trainer who encourages you to take about your own problems. In such a situation is it easy to feel sucked dry emotionally and talk your way through your hour, instead of getting the full workout you are there to do. We are all human and have our ups and downs-and we mention them from time to time-but this should first and foremost always be a professional relationship from which you need to get a certain amount of value for your physique.

Lastly, a good trainer should always keep upgrading your workout. If weeks go by and someone is still having you do the same amount of sets and reps with the same amount of weight, they are not helping you to make progress. The body will eventually acclimate itself to any exercise routine and it needs to be continually challenged. If you follow these guidelines, you should be able to find a trainer who will help you to meet your goals and improve your physique, energy levels, and general health. Good luck!

Strength Training Guidelines for Endurance Athletes

You can make great strides in your sport performance in the weight room. Because strength training can break down a lot of muscle tissue I recommend weight work be done in the foundation or base period. This does not mean you will not continue to build strength throughout the season. Hill running, slow cadence cycling work outs, and resisted swim work outs are all forms of strength training that are specific to disciplines.

Try to use a pedal width stance on your exercises and mimic the range of motion of running and cycling. One exercise I will caution you on is the leg extension. Most people use way to much weight on this exercise, which can put a lot of pressure under the knee cap. This may lead to cartilage damage. Leg extensions are a good exercise to warm up with. Use light to moderate weight and lots of reps. You may want to perform this exercise in the top 20 degrees range of motion. This helps strengthen your VMO or innermost quad which plays a key role in patella tracking. Finally, if you are unfamiliar with weight training and proper form I highly recommend you get with a certified athletic trainer. Exercises such as the squat, dead lift, and even leg press can easily injure you if performed incorrectly. I could write an entire book on how to perform these exercises, but if I am not standing next to you and watching your form, you could still be performing them incorrectly. I see and correct bad form from even experienced clients on a daily basis.

Phase I- Acclimation 4-8 weeks Purpose:

To gradually adjust your body to the stresses of strength training. During this phase you will use light weight and high reps. You may want to start of your first few weeks with very light weight or body weight. Make sure you perform your exercises slowly and controlled.

Reps: 15-25
Weight: Light to Moderate
Exercises: 3-5
Sets: 2-3
Rest between sets: 1-3 minutes generally allows full recovery

Phase II Hypertrophy: 4-6 weeks Purpose:

To recruit maximum amount of fibers and promote muscle growth and absolute strength. Make sure your first set is a light warm up set. You will want to "pyramid" or increase the weight on each set while lowering the reps. A typical rep scheme may look like this 12-10-8-6, or 12-10-8. This phase has a good potential for injury, so be careful and listen to your body. You can take your lifts to muscular failure during this period. I recommend a spotter. Don't be surprised if the first few weeks leave you very sore.

Reps: 6-12
Weight: Moderate to Heavy
Exercises: 3-6
Sets: 3-4
Rest between sets: 1-3 minutes generally allows full recovery


Phase III Strength Endurance: 6-8 Weeks Purpose: To train the ability to sustain repeated hard efforts, similar to a steep climb. This phase will raise your lactate threshold and time to exhaustion. You want to use moderate weight and slow controlled motion. You can bring yourself to muscular failure but at a higher rep range. I recommend that you raise your rep range slightly as you progress.

Reps: 15-30
Weight: Moderate
Exercises: 3-5
Sets: 2-4
Rest between sets: 1-3 minutes generally allows full recovery


Phase IV Power: 3-6 weeks Purpose:

Power is force over time, or the ability to move the most resistance in the shortest time period. This is necessary for jumps and short sprints. Again, I recommend a trainer during this period because of the potential for injury, and the creative knowledge needed for power training. You will take each strength exercise and explode upwards. Be careful on the eccentric phase (lowering). Try to picture a spring that is slowly coiled until it is tensioned, then explodes. Go light, especially in the beginning. This does not mean you will not fatigue the muscles. I use a body weight for the first few weeks.

Reps: 8-20
Weight: Light to Moderate
Exercises: 4-6
Sets: 2-3
Rest between sets: 1-3 minutes generally allows full recovery.

You have to view strength training as a tool box. You have to decide which tools are right for you based on your body, and your event. I personally am a smaller person, slow twitch, and my goals are usually short events. This means more time in the weight room for me. If you are a marathoner, you will need less strength work and less weight. If you are a large muscled person, who has good short distance speed, yet you are training for an IM event, I would focus less on hypertrophy and more on strength endurance for climbing.