Basics of Weight Training

Weight Training is one of the most efficient ways to:

� Improve overall health
� Transform Your Body Shape
� Accelerate Your Metabolism
� Build Stonger Bones
� Heighten Endurance
� Gain Strength

Weight training works by putting stress and resistance on the muscle, challenging the muscles and forcing them to adapt to the stress of the weights. Muscle size and strength increases due to the resistance from the weights. Resistance training results in bigger and stronger over all muscle. Weight training does not have to be done in a gym or with fancy equipment, it can also be done at home or at a park.

If you�re a beginner it may be a little challenging at first. Don't get discouraged. Once the muscles, tendons and ligaments get accustomed weight training exercises, you will be amazed at how quickly you progress. It is important to begin slowly and gradually work your way up. Research affirms that a single set of 12 repetitions with the appropriate weight can build muscle just as efficiently as three sets of the same exercise. Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center states "Use a weight heavy enough to tire your muscles after 12 repetitions." It is time to increase the weight when you can effortlessly do 12 repetitions with a particular weight.

Keep the exercises basic such as Bench press, Squad, Dead lifts, Military press, Arm Curls and Triceps extensions. Gaining raw strength is the main focus. Remember to always warm up and stretch before starting any exerciseroutine. A simple work out could be:

Monday: Bench Press Arm Curls
Tuesday: Rest
Wednesday: Squad Military Press
Thursday: Rest
Friday: Dead lifts and Triceps extensions
Saturday: Rest
Sunday: Crunches and Cardio

Rest & Nutrition is Key to Progress
The muscles build during the recovery and rest times, so to give your muscles sufficient time to recover. Rest one full day between exercises. Training major muscle groups in one session is one effective way to work out. Don't let busy schedules prevent you from working out, short sessions just two or three times a week are more practical than extended daily workouts. You can still see considerable progress from short (20-30 minute) workouts 2-3 times per week.

Nourishing the body helps to build muscles You will notice that you get more hungry as you work out harder so try to eat more often but smaller meals. Fish and chicken breast are great sources of protein along with a nice greens and vegetables. Remember moderation is the key.

Reap the Rewards
As your endurance increases, you will be able to work out longer and harder before getting tired. You'll maintain joint flexibility, increase bone density and better manage your weight. Never start any diet or exercise routine without first consulting your physician or practitioner

Article Source: http://wellnessarticles.net

Royce Bassili, personal trainer and founder of My Bodybuilding Zone, focuses on proper Weight Training and healthy bodybuilding.

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