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The benefits of Weight Lifting

Updated on March 29, 2016

Starting A Weight lifting program

Beginning to train in bodybuilding can be a long intimidated journey for many. But learning about the many benefits it can provide us, it is with great excitement and encouragement that we decide taking on the challenge.

For many, it means just toning up the body or just losing weight by building muscle combining cardio exercises adding up to the calorie burning deficit. It may also be, being in shape for another sport requiring certain amount of strenght like tennis, golf, bowling, swiming to name a few. But whatever this may be, we all know that with a little dedication and perseverance, it can be done.

Some people may get discouraged when they hear or see someone who is in top physical shape and learn that they have been doing it for years. Bodybuilding in my personal opinion is a way of life and good looking body is not built in one or two days or a couple of weeks. It takes time, effort, and dedication and discipline. For example, it can not be accomplished by going to the gym once or twice a week and desiring to be in top great shape. And this is where the dedication part kicks in, why? Because by focusing and marking your calendar living it daily could be one way to encourage yourself and reach your goal. Planning ahead helps organize how you will accomplish this on a daily basis, whether losing the weight first, or just gaing muscle. Let me tell you right now, it can be done if you set your mind to it.

You are not getting in shape because is a couple of months before you going to the beach with friends or attending a social event. No, no, no. This is forever, because it may be a learning experience, like when you started crawling when you were a baby, then walking. It took tome and practice every day. But guess what, you became and expert. And by the way, you can master anything in life, not only bodybuilding or starting on an exercise program when you dedicate enough time and effort. You learn new tricks and tips if you will, whether it is from people or read it on a magazine or the internet. A good website that helps with fantastic training exercises is:, here you check a great variation of exercises.

You start by setting up your type of exercises you want to train on, for instance, Monday train: Biceps, Triceps. Tuesday: Chest and shoulders and finally on Wednesday: Legs and back. Following a simple plan like this and keeping steady for a few weeks, you will notice results within two to three months like it has been in my case.

Training Program

Based on my personal experience in bodybuilding, you decide how you want to start your program, like Monday to Saturday and what days of the week you will train different muscles. But one that has worked for me has been: arms, chest, shoulders then last back and legs. Now remember that obviously you train arms, you have different muscle groups and type of exercises that fit into that body area, biceps and triceps, so you find exercises for this specific group. Also, you will see that some exercises will work better than others. It may be that different factors benefit us based on our weight, height or current physical conditioning. I also believe that age has nothing do with any of this, I have seen people that are older than me and look in great physical shape, so age is not a factor in accomplishing this goal. I remember when I ran the Houston marathon in 2004, I saw people running well in their late 70's, I was amazed! And the I looked and myself half way to the finish line with some great motivation by admiring these men running at great speeds at least 8 minute/mile. But I will never forget that as long as I live.

Type of Exercises

As I mentioned earlier, one simple program that works for me, and I can assure it can work for you is the following:

Start you workout Monday to Saturday or slowly but surely increasing your workout days weekly. If you barely starting, start by hitting the weights at least 2 days a week then 3 and consecutive until you feel comfortable with at least 5-6 days a week.

Monday-Biceps and triceps, the exercises can vary depending what makes you feel comfortable. For these, you do: 3-4 sets of concentration curls, if increasing muscle mass do sets of no more than 6-8 reps with most weight tolerable.

Barbell Curl, same, 3-4 sets 6-8 reps with most weight you can if wanting to gain muscle. Cable preacher curl, this excersise stimulates your biceps to the max. I definitely recommend it. The sets and reps don't vary, all will be the same. For triceps muscle also do no more than 3-4 different exercises.

Tuesdays, you train the chest and shoulder muscle groups. I can't say it enough, best for chest muscle mass, you guessed it, The Bench Press! This a tremendous exercise that will help you gain muscle quickly. This is where you realize when discipline pays off. This because, you start with the most weigh you can handle and you can increase little by little every 2 weeks. In my opinion, this is one of the major muscles that builds pretty quick if you are consistent.

For Wednesdays, you train Back and legs. You can incorporate some cardio and ab exercises. You repeat the routine the following day. If you keep at it, you will see results within a couple of months.

Lifetime fitness goals

Remember that whatever your fitness goals may be, it can bring you a ton of health benefits to your life. With a positive attitude and using must attitude rather than should, it is possible.

Bodybuilding for one, I learn, your body continues to burn calories after a work out at the gym. What this means is that 36 hours afterwards, you continue to burn fat while watching your favorite T.V show you continue to burn fat, so why not do it?

By combining cardio exercises you double burn calories while you are doing it, weightlifting helps burn calories even after you left the gym. I think this fantastic!


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