I don't want to be HUGE. Should I still lift weights?
I don't want to be HUGE. Should I still lift weights?
YES! For most people, adding muscle is very difficult. Hard work, eating right, and having the right genetics are all needed to get the bodybuilder look. It also takes years to put on the kind of mass that you see in magazines. If you find yourself getting more muscle than you'd like, then you can stop training and they will shrink, due to lack of work. It is also important to note that most athletes use weights to improve their strength and their performance, and don't end up looking like a bodybuilder, even though they train very hard.
If I'm doing both aerobic exercise and weight training, which one should be done first?
If I'm doing both aerobic exercise and weight training, which one should be done first?
If you want to add muscle and lose fat during the same workout you should do the weight training first. Why?
You'll have more energy, which usually results in a more productive weight training workout. Weight training while fatigued can result in bad form and carelessness which may result in injury.
Will muscle turn into fat? OR…
Will muscle turn into fat? OR…
Will fat turn to muscle?
No! They are two totally different things. Muscle will no more turn into fat than an apple turn into an orange. If not used, muscle will become smaller and fat deposits may appear over the muscle, but the muscle doesn't change into fat.
Myth: Weight training makes you bulky & masculine
Myth: Weight training makes you bulky & masculine
Due to the fact that women do not, and cannot, naturally produce as much testosterone (hormone responsible for increased muscle size) as males do, it is impossible for women to gain huge amounts of muscle mass.
Myth: Weight training makes you stiff and muscle-bound
Myth: Weight training makes you stiff and muscle-bound
Fact: if you perform all exercises through their full range of motion, flexibility will increase.
As long as you exercise you can eat anything you want…
As long as you exercise you can eat anything you want…
I wish! However, this could not be further from the truth. Our individual metabolism determines how many calories we burn at rest and while we exercise. If we eat more calories than we burn on a consistent basis, our bodies will accumulate these extra calories as fat regardless of the amount of exercise that we do.
People workout for various reasons
People workout for various reasons
Improved health- prevent the onset of chronic diseases (type II diabetes) or to rehabilitate
Appearance- improve physical appearance (prevent/lose body fat or to gain muscle mass)
A set is a group of successive repetitions performed without resting.
A set is a group of successive repetitions performed without resting.
A rep or repetition is the number of times you repeat the move in each set.
Therefore, if your instructions were to do 3 sets of 12 (3 x 12) biceps curls, you would curl the weight 12 times in a row to complete the first set. Then you’d put the weight down, rest a moment and do 12 more in a row to complete the second set, and so on until you’ve finished the prescribed number of sets for that exercise.
Choose one or more components (tone/endurance, hypertrophy, strength and power) of strength training and develop a workout program. Use a spreadsheet application to display your workout plan and chart your progress. See links to sample workout sheets. You should only use these as a guide to develop your own personal fitness program. While designing your own workout sheet, be sure to include all the Elements of a Workout Program.
Choose one or more components (tone/endurance, hypertrophy, strength and power) of strength training and develop a workout program. Use a spreadsheet application to display your workout plan and chart your progress. See links to sample workout sheets. You should only use these as a guide to develop your own personal fitness program. While designing your own workout sheet, be sure to include all the Elements of a Workout Program.
Sample 1
Sample 1
Sample 2
Sample 3
Or use the workout sheet that is provided by the fitness center or your teacher.
Below you will find a number of links to sites with information to help you create your own workout plan. Use these resources to develop a workout plan that includes all of the following elements.
Below you will find a number of links to sites with information to help you create your own workout plan. Use these resources to develop a workout plan that includes all of the following elements.
