Friday, August 27, 2010

Bodybuilding Workouts - Buns and Thigh Specialization Workout Routines for Women


Marcy Porter's Buns and Thighs Specialization Workout Routines

By , About.com Guide


Buns and Thighs are one of those areas where we women store the most body fat. The key to losing body fat in these spots is to combine a solid weight training workout routine with cardiovascular exercise and a balanced diet plan.

The weight training will nicely shape up the muscles underneath not only giving you a nice sexy contour in those areas but also increasing your metabolism as muscle burns calories. The metabolic increase will help you with the fat burning process.

The cardiovascular exercise will be the way in which extra calories are burned. In order to lose body fat one needs to create a slight caloric deficit where more calories are burned than what you take in on a given day. So, if for instance, you consume 1300 calories but burn 1500, you are creating a caloric deficit of 200 calories which will force your body to burn body fat. Provided that your macronutrient ratios of carbohydrates, proteins and fats are in order you will keep the muscle as body fat is getting burned, which will ultimately give you the fat free toned and firm look that you want.

Note: For more information on diet plans please take a look at Hugo Rivera's article on Sample Bodybuilding Diet Plans.

Buns and Thighs Workouts

Now that we have talked about the strategy we will use to get your buns and thighs in shape, let's take a look at the weight training workout routines that you will be using. I will present four routines based on your level of training experience.

If you have been training for less than 6 months then please start with the beginner's buns and thighs workout. If you have been training for more than 6 months but less than a year then please use the intermediate workout. For those of you with over a year of experience you can try the advanced workout. For those of you who want to really challenge yourselves and have been training for over a year and a half consistently then you can try one of my own personal workouts.

Buns and Thighs Beginner Weight Training Workout Routine for Women

Workout Notes:
  • This routine is to be performed on Mondays, Wednesdays, and Fridays.

  • Rest no more than 60 seconds in between sets.

  • Practice full contraction and full extension on each exercise. Make sure that you perform the exercise through its full range of motion and with a controlled tempo. Take around 2 seconds to move the weight up and 2 seconds to lower it. Concentrate on the muscle being worked.
  • Exhale as you bring the weight up and inhale as you bring it down.


Monday Workout
Thighs
Leg Extensions (toes in) 2 sets of 13-15 repetitions
Dumbbell Squats (Use a medium shoulder width stance and hold dumbbells by the side) 2 sets of 13-15 repetitions

Buns
Leg Curls 2 sets of 13-15 repetitions
Butt Blaster Machine 2 sets of 13-15 repetitions


Calves
Standing Calf Raises 2 sets of 13-15 repetitions


Wednesday Workout
Thighs
Leg Extensions (toes straight) 2 sets of 13-15 repetitions
Leg Press (Use a medium shoulder width stance) 2 sets of 13-15 repetitions

Buns
Standing Leg Curls 2 sets of 13-15 repetitions
Lunges (One leg at a time holding on to a sturdy object until you learn how to balance yourself; press with heels) 2 sets of 13-15 repetitions


Calves
Calf Press Machine 2 sets of 13-15 repetitions


Friday Workout
Thighs
Leg Extensions (toes out) 2 sets of 13-15 repetitions
Barbell Squats (Use a medium shoulder width stance) 2 sets of 13-15 repetitions

Buns
Seated Leg Curls 2 sets of 13-15 repetitions
Wide Stance Leg Press (Use a stance wider than your shoulder width, bring all the way down and then press up with heels) 2 sets of 13-15 repetitions


Calves
Seated Calf Raise Machine 2 sets of 13-15 repetitions


Buns and Thighs Intermediate Weight Training Workout Routine for Women

Workout Notes:
  • Because this routine has more exercises and sets than the beginner one, it will be performed twice a week as opposed to three in order to provide the muscles with more time for recovery. You can perform this routine on Monday and Thursday.

  • Rest no more than 60 seconds in between sets.

  • Practice full contraction and full extension on each exercise. Make sure that you perform the exercise through its full range of motion and with a controlled tempo. Take around 2 seconds to move the weight up and 2 seconds to lower it. Concentrate on the muscle being worked.
  • Exhale as you bring the weight up and inhale as you bring it down.


Monday Workout
Thighs
Leg Extensions (toes in) 3 sets of 13-15 repetitions
Barbell Squats (medium stance) 3 sets of 10-12 repetitions
Leg Press (close stance; feet and knees together in order to emphasize outer quads) 3 sets of 10-12 repetitions

Buns
Lunges (one leg at a time and you may use dumbbells is strong enough) 3 sets of 13-15 repetitions
Lying Leg Curls 3 sets of 10-12 repetitions
Dumbbell Stiff Legged Deadlifts 3 sets of 10-12 repetitions

Calves
Standing Calf Raises 3 sets of 10-12 repetitions
Seated Calf Raises 3 sets of 13-15 repetitions


Thursday Workout
Thighs
Leg Extensions (toes out) 3 sets of 13-15 repetitions
Leg Press (medium stance) 3 sets of 10-12 repetitions
Barbell Squats (wide stance) 3 sets of 10-12 repetitions

Buns
Butt Blaster 3 sets of 13-15 repetitions
Standing Leg Curls 3 sets of 10-12 repetitions
Seated Leg Curls 3 sets of 10-12 repetitions

Calves
Calf Raises on Leg Press Machine 3 sets of 10-12 repetitions
Seated Calf Raises (Toes out) 3 sets of 13-15 repetitions

Buns and Thighs Advanced Weight Training Workout Routine for Women

Workout Notes:
  • Because this routine has more exercises and sets than the intermediate one and its purpose is to sculpt the legs to their best shape ever, it will be performed twice a week but splitting the thigh workout from the buns and calves workout. You can perform this routine on Monday and Thursday. If your buns and calves are more of a problem area than the thighs, then perform this routine on Monday with the Thighs routine on Thursday. Otherwise you can switch Thighs to Monday and Buns and Calves to Thursday. On the example below I will assume that Buns and Calves are more of a problem and thus that routine will be performed on Monday.

  • Rest no more than 60 seconds in between sets unless specified otherwise. On trisets, you will perform one exercise, move on to the next one without rest and move on to the last one with no rest. After you are done with the third exercise you will rest for 90 seconds. On supersets the same technique is used but using only two exercises instead.

  • Practice full contraction and full extension on each exercise. Make sure that you perform the exercise through its full range of motion and with a controlled tempo. Take around 2 seconds to move the weight up and 2 seconds to lower it. Concentrate on the muscle being worked.
  • Exhale as you bring the weight up and inhale as you bring it down.
Monday Workout
Buns
Walking Lunges 3 sets of as many steps as you can do.
Lying Leg Curls 3 sets of 10-12 repetitions
Dumbbell Stiff Legged Deadlifts 3 sets of 10-12 repetitions
Wide Stance Squats (Pressing with heels) 3 sets of 15-20 reps
Standing Leg Curls 3 sets of 8-12 reps
Butt Blaster 3 sets of 15-20 reps

Calves
Standing Calf Raises 3 sets of 10-12 repetitions
Seated Calf Raises 3 sets of 13-15 repetitions
Calf Press 3 sets of 10-12 repetitions


Thursday Workout
Thighs
Leg Extensions (toes straight) 3 sets of 13-15 repetitions

Leg Press Triset: Close Stance 3 sets of 10-15 repetitions (no rest)
Medium Stance 3 sets of 10-15 repetitions (no rest)
Wide Stance 3 sets of 10-15 repetitions (90 second rest)

Squat Superset: Barbell Squats (Medium stance) 4 sets of 8-12 repetitions (no rest)
Barbell Squats (Wide stance) 4 sets of 8-12 repetitions (90 second rest)

Buns and Thighs Professional Weight Training Workout Routine for Women

Workout Notes:
  • Because this routine has more exercises and sets than the intermediate one and its purpose is to sculpt the legs to their best shape ever, it will be performed twice a week but splitting the thigh workout from the buns and calves workout. You can perform this routine on Monday and Thursday. If your buns and calves are more of a problem area than the thighs, then perform this routine on Monday with the Thighs routine on Thursday. Otherwise you can switch Thighs to Monday and Buns and Calves to Thursday. On the example below I will assume that Buns and Calves are more of a problem and thus that routine will be performed on Monday.

  • Rest no more than 60 seconds in between sets unless specified otherwise. On trisets, you will perform one exercise, move on to the next one without rest and move on to the last one with no rest. After you are done with the third exercise you will rest for 90 seconds. On supersets the same technique is used but using only two exercises instead.

  • Practice full contraction and full extension on each exercise. Make sure that you perform the exercise through its full range of motion and with a controlled tempo. Take around 2 seconds to move the weight up and 2 seconds to lower it. Concentrate on the muscle being worked.
  • Exhale as you bring the weight up and inhale as you bring it down.
Monday Workout
Buns
Walking Lunges 4 sets of as many steps as you can do.
Lying Leg Curls 4 sets: Hold weight at contracted position for 1 minute and then perform 10-12 repetitions
Dumbbell Stiff Legged Deadlifts 3 sets of 12-15 repetitions
Wide Stance Squats (Pressing with heels) 3 sets of 15-20 reps
Standing Leg Curls 3 triple drop sets of 8-12 reps each
Butt Blaster 3 sets of 15-20 reps
Adductor/Abductor Superset 3 sets of 15 reps each.
Calves
Standing Calf Raises 10 sets of 10-15 repetitions (15 sec rest)
Seated Calf Raises 3 sets of 13-15 repetitions


Thursday Workout
Thighs
Leg Extensions (toes straight) 4 sets: hold 1 minute at the top (contracted position) and then perform 10-12 repetitions with that weight

Leg Extensions (toes out) 3 sets of 12-15 repetitions holding the weight up for as long as you can and lowering slowly on the last repetition. Leg Press Triset: Close Stance 3 sets of 10-15 repetitions (no rest)
Medium Stance 3 sets of 10-15 repetitions (no rest)
Wide Stance 3 sets of 10-15 repetitions (90 second rest)

Squat Superset: Smith Machine Squats (Close stance) 3 sets of 8-12 repetitions (no rest)
Smith Machine Squats (Medium stance) 3 sets of 8-12 repetitions (no rest)
Smith Machine Squats (Wide stance) 3 sets of 8-12 repetitions (1 min rest)

Lunges on Smith Machine (one leg at a time) 3 sets of 15 reps (1 min rest)

Step ups 3 sets of 15-20 reps (1 min rest)

Notes on Cardiovascular Exercise

Like I mentioned at the beginning of the article, cardiovascular exercise is essential to help you achieve your goal of a nice and toned physique. I recommend cardiovascular exercise be performed either first thing in the morning on an empty stomach along with a good abdominal routine or right after the workout (though after leg training the last thing you will want to do is cardio).

Below you will find my recommendations on cardiovascular exercise duration and frequency.

  • Beginner Level: 3 sessions of 20 minutes each.

  • Intermediate Level: 4 sessions of 25-30 minutes each.

  • Advanced Level: 5 sessions of 30-35 minutes each.

  • Professional Level: 6-7 sessions of 30-40 minutes each.

Keep in mind that in order for cardio to be effective it has to be performed at the target heart rate so please make sure that you choose a music you like and put effort into the activity.

Conclusion

If you apply the principles and routines laid out in this article I know for a fact thatyou will get those body parts into the shape that you like. Remember though that only applied knowledge is power so only by applying the information that I just shared with you will you be able to accomplish your goals.

Best of luck!

Marcy Porter
IFBB Figure Pro


Marcy Porter is a fitness expert and IFBB Figure Professional who resides in Orlando Florida. Marcy runs a very successful personal training practice helping women achieve their various fitness goals stemming from just losing weight to figure competition. Marcy also owns her fitness site www.MarcyPorter.com where she can be contacted for personal training or fitness modeling opportunities. Currently Marcy is also working on an e-book called "How To Look Like a Fitness Model" where she shares with women how to apply her knowledge from years of training experience to the purpose of losing fat and toning up. She is also a Team Vyotech athlete and she goes to several nutrition stores educating customers on training, nutrition, supplementation and Vyotech products.

Wednesday, August 25, 2010

Weight Loss Tips

1. Set a goal. Identify your ideal weight and set up a plan to start reaching your goal.

2. Don't be afraid to ask for and get help. You're not going to lose weight alone. Tell you family. Get support.

3. Vitamins are good for you. Modern diets lacks essential vitamins and minerals. Balance your health with the best supplements.

4. Walk the Walk. You burn calories when you walk, did you know that? Keep active and balance your diet with regular exercise.

5. Sleep it off. To be an efficient fat-burning machine, your body requires at leasteight hours of sleep a night. If you think that you're doing yourself a favor by sleeping less, you'ree mistaken.

Fighting The Female “Stubborn Area”

Tips To Transforming The Female Stubborn Areas In Your Lower Body

By , About.com Guide

In women, the stubborn areas tend to be the buns, thighs, and the back of the legs. Typically, one achieves a very lean upper body displaying incredible abdominal definition before all the fat in the lower body is burned. Consider that another unique trait of us women.

However, don't despair! The tips below will arm you with the information necessary to incinerate the stubborn fat on your lower body.

Tips To Transforming The Female Stubborn Areas In Your Lower Body

1. Watch your diet; if you don’t stick to a healthful eating plan, you will never see the results you desire.

Diet is the most important ingredient in changing the appearance of your lower body. You can lift hard and do cardio, but you will never see the bodybuilding results that you desire without cleaning up your eating habits. Eating a healthy diet doesn’t have to be dreadful and boring either; educating yourself on the proper foods to eat leaves a long list of delicious choices. Experimenting and learning the best food choices for your body and activity level will almost always leave you satisfied. Make sure that do not exclude any of the major macronutrients because they all have a benefit to the body.

Carbohydrates, proteins, and fats are essential to any good eating program. Try surviving without one of them and you are guaranteed to be a miserable person. If you are absolutely starving, eat some fibrous vegetables; nobody ever got fat eating their greens. Last, but not least, don’t totally deprive yourself of everything you love; have a treat on occasion, but don’t make it a regular habit.

2.You must lift challenging weights and do essential lower body exercises; cardio alone will not give you a shapely lower half.

Weight training is crucial in transforming your lower body. The biggest misconception that women have is that they will become big and bulky if they do any sort of weighted exercises. Wrong! The complete opposite is true; in order to get rid of bodyfat and attain a sculpted lower half, you need to challenge it through a constantly changing weight routine.

I am here to help you and not to scare you, but if you are carrying a significant amount of bodyfat, you may actually slightly increase in size for a short period of time before becoming smaller. This is a common occurrence that scares many females away from the weight room; knowing ahead of time that this could happen and pushing through this brief period of time will be the best thing that you do. Once the body realizes that you are going to continually challenge your lower half, it will adapt and become leaner and firmer.

The best exercises that any woman can choose to do are:

  • Squats: Full squats and parallel squats alone will leave you in awe at how much you can change; your entire lower body will feel the effects of this powerful exercise.

    Notes:
    I recommend using the squat rack over the smith machine. The squat rack prevents pattern overload syndrome, which can cause chronic injury due to the body constantly recruiting the same muscles, tendons, and ligaments.

  • Lunges: Walking, stationary, and cross-over lunges are guaranteed to make everything feel firmer.

  • Step-ups: After you master the coordination of this exercise, you will notice a difference in your quads and glutes.

  • Dead lifts: Mixing up the different variations of dead lifts will target your hamstrings, a place where many women are blessed with cellulite.
Obviously there are benefits to doing many other exercises for the female “stubborn area,” but I recommend focusing on these four exercises in order to get the most out of your routine.

A few suggested exercises to incorporate into your routine for occasional isolation are:

Butt blaster, leg press, leg extensions, and hamstring curls

Add the end of this article, I will present my personal leg training routine along with some less advanced ones for those of you who are just beginning.
3. Cardio should be incorporated into your routine, but not in excessive amounts.

Cardiovascular exercise is important to any workout regimen as well. The problem is that women think that doing cardio is the key to becoming looking and feeling leaner. Wrong! I highly recommend cardio, but it should be used for putting the final touches on your physique. After you master the diet and the weight training program then your cardio should be tweaked.

Start off with only about 3-4 days a week worth of cardio. Some of us may need more and some of us less. A good rule of thumb to go by is no longer than 30-45 minutes at the most. Anything longer than that is actually hindering your progress because then you start releasing too much cortisol (an adrenal gland hormone that is released in the precense of too much stress and whose purpose is to store fat and use muscle for fuel!).

Obviously choose the activity that is most enjoyable to you. By picking a cardiovascular activity that you don’t absolutely dread, you will find it easier to stick to your program. Choose some good music too or a good partner.

I have found the most effective butt-blasting cardio activities to be the:

  • Stairmill: This machine hits just about every single muscle in your lower body; even after continued use, you will feel the benefit of this equipment. Focus on squeezing your glutes and hamstrings with each step. You can also alter body positions in order to target certain areas. Step facing forward, sideways, and also change stride length and foot positioning.

    Notes:
    Not recommended for someone with knee problems.

  • Treadmill set at an incline: Walking alone is a great cardiovascular exercise; however when you set the treadmill at an incline, you are going to get more bang for your buck. By doing this, you are forcing your lower body to work much harder. Set the machine as high as you can tolerate and at a speed that you can maintain without holding on. When first starting out, this might seem awfully difficult, but work towards a goal in small steps. Walk for as long as you can without holding on and then you can grasp the top of the treadmill in order to gain your composure and repeat for as long as necessary. Concentrate on tightening your lower body each time you take a step; by doing this, your glutes will become lifted and your legs will become more lean and defined.

  • Elliptical: This piece of equipment is definitely going to make you work hard. It is much easier on the joints than running and will help you to reach your physique goals by constantly challenging almost every inch of your body. You can use this machine and stay at a steady state pace or even throw some intervals into your routine.
4. Don’t be afraid to move out of your “comfort zone” and try new things.

If you have stopped progressing and stopped seeing bodybuilding results, it is time to take a risk and change things up. How many times have you seen someone consistently go to the gym, yet look the same month after month? A lot! It might even be happening to you, but you can easily change that. I fully understand the mindset of thinking that certain exercises are bad for you or won’t work for your body type, but how do you really know for sure until you give them a fair chance?

I usually suggest changing your routine every 4-6 weeks depending on your progress. The body adapts to its environment very quickly and constantly needs change. Choose some exercises that you have never done and see how your body reacts; if you don’t like how you are looking or feeling, you can always go back to exercises that are more beneficial to you. The beauty of taking that risk is that you might find certain exercises that take your physique to the next level. You might not benefit from some exercises, but you always have the freedom to stop something if you don’t like it.

I recommend not only taking a risk with your weight training routine, but with cardio as well. Far too often gym goers stick to the same machine day after day because of fear that they won’t see results from another piece of equipment. Hop on another machine and it is almost guaranteed that you will see some results. The human body loves a good challenge and usually rewards you with a changing figure.

5. Be patient; the best results never happen overnight

Now that you have some suggestions on how to fight the female “stubborn area,” challenge yourself to try at least one new thing at the gym this week. You might not notice changes right away, but stick with it for a few weeks and then assess your progress. It took time to add the unwanted weight to your figure so it will definitely take time to achieve results. It is better for you both mentally and physically to gradually slim down; if you attain results slowly, you are more likely to keep the weight off over time. If sculpting a sexy lower half were easy for us women, it wouldn’t be called the “stubborn area.”

6. Last, but definitely not least, ditch the scale! Don’t get caught up in trying to lose pounds; focus more on losing body fat and trimming down areas of your body that you aren’t completely happy with. Who really cares how much you weigh; for example, you can weigh 140 pounds yet look like someone else that weighs 120 pounds. Your body composition is far more important than that meaningless number on that piece of metal or plastic sitting in the bathroom. The scale doesn’t know if you have fat or muscle so why bother playing mind games with yourself. If you absolutely must weigh yourself, don’t do it more than once every two weeks. Use your clothing and the mirror to assess your progress.

Remember, it doesn’t always have to be called your “stubborn area!” Work hard and believe; your lower half may eventually end up being your best asset!

Sample Female "Stubborn Area" Workouts

Beginner Buns and Thighs Routine

Monday, Wednesday, Friday
Leg Extensions 2 sets of 15-18 reps (1 minute rest)
Leg Curls 2 sets of 15-18 reps (1 minute rest)
Full Squats 2 sets of 15-18 reps (1 minute rest)
Lunges 2 sets of 15-18 reps (1 minute rest)


Intermediate Buns and Thighs Routine

Monday
Leg Extensions 3 sets of 15-18 reps (1 minute rest)
Leg Curls 3 sets of 15-18 reps (1 minute rest)
Full Squats 4 sets of 15-18 reps (1 minute rest)
Lunges 4 sets of 15-18 reps (1 minute rest)

Friday
Full Squats (Using Wide Stance) 4 sets of 15-18 reps (1 minute rest)
Leg Extensions 3 sets of 15-18 reps (1 minute rest)
Stiff Legged Deadlifts 3 sets of 15-18 reps (1 minute rest)
Step Ups 4 sets of 15-18 reps (1 minute rest)

My Personal Advanced Buns and Thighs Routine

Monday
Leg Extensions 4 sets of 15-18 reps (1 minute rest)
Standing Leg Curls 4 sets of 10-12 reps (1 minute rest)
Full Squats (Using Wide Stance) 5 sets of 10-15 reps (1 minute rest)
Hack Squats 4 sets of 10-12 reps close stance followed by 10-12 more reps using a duck stance (1 minute rest)

Friday
Full Squats 5 sets of 8-12 reps (1 minute rest)
Leg Extensions 4 sets of 15-18 reps (1 minute rest)
Stiff Legged Deadlifts 4 sets of 10-12 reps (1 minute rest)
Walking Lunges 4 sets of 15-18 reps (1 minute rest)
Step Ups 3 sets of 15-18 reps (1 minute rest)

Note:
Keep in mind that I like variety and therefore my advanced routine gets changed on a weekly basis using the exercises recommended in this article.

About The Author

Heather Wojdyla is a NASM Certified Personal Trainer with a Bachelors of Science in Exercise Science/Adult Fitness from the University of Tampa. She has numerous years of training experience and has competed successfully as a natural competitor in various Figure competitions at the State and National level. Heather is currently working on her first women's fitness book.

Thursday, August 19, 2010

Start Roughing It

By Matthew Kadey, R.D., Prevention
Tue, Jul 22, 0010

It's no secret that fiber is essential, possibly reducing the risk of heart disease and diabetes, as well as helping us keep our appetites—and waistlines—in check. The mystery seems to be how to get enough of it. Most women consume only half the recommended 21 to 25 g daily. Try these six options for something jazzier than brown rice.

SPIKE SMOOTHIES WITH CHOCOLATE
A tablespoon of unsweetened cocoa powder has 2 g of fiber, plus it contains less saturated fat than dark chocolate bars and none of the added sugars.

TOSS MUSHROOMS INTO SOUP
Rehydrate dried shiitakes in hot water for 20 to 30 minutes, then chop and add to your favorite soup for 3 g of fiber per ounce, plus lentinan, a compound that may have anticancer properties.

ADD EDAMAME TO STIR-FRIES
Brimming with folate, a B vitamin that may protect women from pancreatic cancer, and 4 g of fiber per ½ cup, boiled soybeans complement any Asian flavor.

MIX OATS INTO MEAT LOAF
Instead of nutritionally inferior bread crumbs, use 2/3 cup rolled oats per pound of meat as a binding agent. In addition to 5.5 g of fiber, they contain magnesium, a mineral that may slash diabetes risk.

MAKE PUMPKIN-PIE OATMEAL
Combine 1/3 cup canned pumpkin, 1 cup oatmeal, 1 to 2 teaspoons brown sugar, and spices of your choice, like cinnamon, nutmeg, or pumpkin pie spice. The pumpkin adds nearly 2.5 g of fiber and loads of immunity-boosting vitamin A.

SPRINKLE WHEAT GERM INTO PANCAKES
Rich in selenium, which could cut skin cancer incidence by about 60%, ½ cup of wheat germ packs 4 g of fiber. Add it to any batter recipe.

Tuesday, August 17, 2010

40 Foods with Superpowers

By: Adam Baer

Popping a daily multivitamin might be worthwhile as "health insurance," but let's face it: Eating real food is a lot more fun than gobbling supplements. Besides, you can get most, if not all, of the nutrients essential to good health by selecting the right combination of foods. You just have to know where to look.

Start with the 40 body-boosting superfoods listed here. And for even more must-have eating tips for your heart, bones, muscles, brain—even your sex life—pick up a copy of Your Best Body at 40+ today! It's packed with muscle-sculpting workouts and no-nonsense nutrition advice that will help you get in the best shape of your life in just 4 weeks.
Overview

Sunday, August 8, 2010

Resistance Exercise

Author: Richard Weil, MEd, CDE
Medical Editor: William C. Shiel Jr., MD, FACP, FACR

What is resistance exercise?

Resistance exercise is any exercise where muscles contract against an external resistance with the objective of increasing strength, tone, mass, and/or muscular endurance. The resistance can come from dumbbells, weight machines, elastic tubing or bands, cinder blocks, cans of soup, your own body weight (for example, pushups), or any other object that forces your muscles to contract. Results occur when you train consistently over time.

What are types of resistance exercise?

There are several types or styles of resistance exercise. Power lifting (a weight-lifting competition in which participants compete in the squat, dead lift, and bench press), Olympic weight lifting (the type you see on TV where athletes lift the weight overhead), strength training (lifting weights to get stronger), and weight lifting (the sport of lifting heavy weight, typically fewer than six repetitions). Weight lifting should not be confused with "weight training," which is the general lifting that you do at the gym. I'll discuss the basic principles of all resistance exercise in this article.

What is progressive overload?

One of the fundamentals of resistance exercise is the principle of progressive overload. Progressive overload means that you increase the workload gradually over time as your muscles accommodate to the resistance with the objective of gaining strength and/or mass. For example, suppose that you've been lifting biceps curls for two weeks with 12 pounds, 10 repetitions, and then at week three, 12 pounds is easy and you can lift more. According to the principle of progressive overload, at this point, you would increase the weight if strength improvement is your goal. Your strength will remain the same if you keep the weight the same.

What is volitional fatigue?

Another fundamental of resistance exercise is to lift each set to volitional fatigue. Volitional fatigue is the point in the set where you can't lift one more rep without cheating it up (using momentum, leaning way back, etc.). Although there isn't a large body of research to prove that lifting every set to volitional fatigue is necessary for maximal benefit, most strength and fitness professionals agree that working to exhaustion changes muscle fibers in a way that leads to significant growth.

What are sets and repetitions (reps)?

Sets and reps are the terms used to describe the number of times you perform an exercise. A rep is the number of times you perform a specific exercise, and a set is the number of cycles of reps that you complete. For example, suppose you complete 15 reps of a bench press. You would say you've completed "one set of 15 reps." A set can be any number of reps, so if you complete 10 reps of a bench press, you would say you've completed "one set of 10 reps," and if you complete just five reps, then that would be "one set of five reps."

How many sets should I do?

Research is clear that beginners can develop as much strength performing one set per exercise as they can performing three sets. This is because beginners typically start off with a low level of strength which leaves room for improvement (called an "adaptive window"). Muscles respond quickly to resistance exercise in untrained individuals because the adaptive window is large. This is great news because the motivation to continue working out is reinforced by immediate and significant improvement. However, after three to four months, strength gains will level off and then multiple sets (three to five per exercise) are necessary if more improvement is desired.

How do I go about lifting for strength?

Muscular strength is gained when you lift heavy. For pure strength development, keep the resistance heavy enough so that you cannot lift more than eight reps, and then follow the progressive overload principle and increase the weight when you can lift more then eight. Expect your reps to drop whenever you increase the weight. For example, suppose you've been doing 10 reps of bench presses with 175 pounds and you increase the weight to 190 pounds. Because the weight is heavier, you will lift fewer reps, but as your muscles accommodate, you will again be able to lift more reps. When strength is your priority, you can experiment with heavy days. Heavy days are when you lift as much as you can one time. This is called a one-repetition maximum (a 10-rep maximum would be the weight you can lift 10 times to fatigue). Heavy days are challenging, so I don't recommend them more than once a week so that your muscles have time to recover and grow.

How do I go about lifting for tone and endurance?

Tone and endurance is maximized when you keep the weight light enough to lift 12-15 reps. Again, the principle of progressive overload applies. That is, increase the weight when 15 reps become easy.

Lifting for strength, tone, and endurance (general conditioning)

Keeping the reps in the eight-to-12 range emphasizes a combination of strength, tone, and endurance. This is a realistic quantity of training for most individuals. The recommendation in the American College of Sports Medicine Position Stand, "Progression Models in Resistance Training for Healthy Adults," is for beginners to lift eight to 12 reps, and for the range to widen to one to 12 reps for intermediate and advanced training. Although research supports the eight to 12 recommendation, I believe it's prudent for beginners to start with 12-15 reps to reduce the risk of injury, and then the weight can be increased after a few weeks when the muscles have accommodated. Keep in mind that strength, tone, and some mass still accrue by training with reps in the 12-15 range, and so you don't have to lift heavier than that if you prefer not to. You can read the entire ACSM position stand document here: www.acsm-msse.org/pt/pt-core/template-journal/msse/media/0202.pdf.

How many days should I lift?

Beginners, because of their wide adaptive window, will accrue significant benefits with two to three days of training. Advanced lifters need at least three days per week, and typically more for significant gains because they are already so strong (more benefit takes more effort). It's not uncommon for bodybuilders and other strength athletes to train four to five days per week.

How do I know how much weight to lift?

Trial and error is the way to determine how much weight to lift. Select a weight that looks close to what you think you can lift based on your goals. If general conditioning is your goal, then select a weight you think you can lift eight to 12 reps (or 12-15 reps for beginners). If you can lift it 25 times with ease, then it's too light, and if you can lift it only four times, then it's too heavy. There are no formulas to calculate this. Simply decide what your goal is so you know how many reps to lift, take a guess by looking at the weights, and then give it a try. You'll get good at this quickly.

How much do I increase?

Unlike aerobic conditioning where duration and intensity is increased by 10%, increases in the weight you lift aren't prescribed with such precision, partly because muscle groups vary so much in size and strength, and partly because of the practical matter of the weights available at the gym. Typically you increase to whatever dumbbell is next on the rack (or plate on a weight machine), and so if you're lifting 12 pounds with biceps curls, then the next dumbbell available is usually 15 pounds. There is an option to increase in smaller increments with dumbbells by using an accessory called a donut, a magnetic 1¼ pound weight that attaches to the end of the dumbbell (they come in other weights besides 1¼ pounds as well). Weight machines have half weights for the same purpose. Ask your gym manager to purchase donuts if they don't have them.

Free weights vs. machines

Dumbbells and barbells are free weights. They are "free," or untethered, unlike a weight machine where the weight stack is connected by cables to cams and pulleys and only move in one direction. There are advantages to both styles of lifting.

Weight machines:

    1. Weight machines are easy to learn and use.

    2. There are some exercises you can do with a machine that you can't do with a dumbbell. For instance, cable rows would be difficult to replicate with free weights. You could do bent over dumbbell rows, but they won't be quite the same. For my money, cable rows feel smoother than any exercise in the gym!

Free weights:

How important is the order in which I perform my exercises?

Research shows that the order of exercises can significantly affect strength development, and so it is standard practice to set up a resistance-training routine to work large muscle groups before smaller ones. The reason is that a small muscle group that fatigues first will be the weakest link in the chain and prevent large muscle groups from working to full capacity. For example, if you isolate and fatigue your biceps muscles with curls, and then try to do lat pull-downs (which use biceps, shoulders and back), you won't be able to do as much work for your shoulders and back because your biceps will already be fatigued. In the starter programs below, you will see examples of working large to small muscle groups.

What are weight-lifting splits?

A split refers to the practice of dividing workouts by muscle group. For example, you can work all upper body muscles on one day and lower body on another. Or you could work all the pushing muscles (triceps, pecs, anterior shoulder) on one day, and the pulling muscles (biceps, lats, rhomboids, posterior shoulder) on another. There are many possible combinations of splits, and I suggest that you experiment to find what works best for you. In the starter programs below, you will see examples of a split.

How much should I rest between sets and between days?

The amount of time you rest between sets can significantly affect your results. Rest up to three minutes between sets if pure strength development is your priority, and one to two minutes if muscular endurance and tone is your priority. Three minutes permits the muscles to recover from fatigue so that you can generate enough energy to perform another maximal lift on the next set. Benefits are not discreet. That is, there is carryover from one style to another, so that if you rest just one minute between sets, you will still increase endurance and tone, and if you rest three minutes between sets, you will still gain endurance and tone. The number of days that you rest between workouts can also affect your results. The standard advice is to rest two days between workouts. This makes sense if you push hard, since the muscles need time to recover and grow. In fact, it can take up to five days for muscles to fully recover from a tough workout, and if you push too hard, you might experience symptoms of overtraining (fatigue, loss of strength, inability to lift 100%, chronic soreness, and persistent injuries). It's okay to lift two days in a row. Experienced lifters do it all the time by splitting their workout so that they work one muscle group per day. For example, they might work their upper body on one day, and legs on another, or back muscles on one day, and chest muscles on the next. Experiment with different splits until you find what works best for you.

The golden rule is to remember that muscles recover and grow during downtime, not when you train, and so it's important to take time off. You know you need more rest if you have any symptoms of overtraining.

I wrote a response to this question in the Ask the Experts section that you can find here: www.medicinenet.com/script/main/art.asp?articlekey=77873. I mentioned in my response that there is no research to show the proper form for any resistance exercise. People are built and move differently, and so you need to listen to your body when you perform resistance exercises and make sure that you feel it in the muscles that you want to work. The basics rules I propose in my response are (1) take your time and lift mindfully, (2) feel it in the belly of the muscle you're trying to work, and not in the joints, and (3) select weights that your body can handle without having to cheat or force the weight up (leaning way back, using momentum, etc.).

What are the benefits of weight lifting? Is it ever too late to start?

New benefits of resistance exercise seem to be discovered all the time. Research to date shows that resistance exercise is associated with improvements in all of the following:

Is it ever too late?

It's never too late to start a resistance-exercise program. In a classic study in a Boston nursing home, 100 residents ranging from 72 to 98 years of age performed resistance exercise three times a week for 10 weeks. Muscle strength increased 113%, walking speed increased by almost 12%, and thigh-muscle area increased 2.7%!


Weight-lifting programs

You'll find two starter programs below. They are broken up by muscle group and are three days per week. You can experiment with splits, exercises, and the number of days per week. I suggest 12-15 repetitions and one to three sets per exercise for beginners (remember, you can gain significant strength with just one set). I've included more than one exercise for each muscle group. You can stick with one exercise if you like, or experiment with more than one. Use the principle of progressive overload and increase the weight when you can perform 15 reps easily. If you're using elastic tubing, start with the tube that you can lift 12-15 times to fatigue, and then increase when you get stronger.

Day 1: Chest (bench press with bar or dumbbell press, flies, pushups), triceps (bench dips, kickbacks)

Day 2: Back (bent-over rows), biceps (curls, standing or seated)

Day 3: Shoulders (lateral raises, front raises), legs (squats, lunges)

Here's a different split.

Day 1: Chest (bench press with bar or dumbbell press, flies, pushups), back (bent-over rows, pull-downs)

Day 2: Biceps (curls, standing or seated), triceps (bench dips, kickbacks)

Day 3: Shoulders (lateral raises, front raises), legs (squats, lunges)

It's worth it!

Resistance exercise is worth it. You'll gain strength, endurance, and confidence. It's feels great to feel strong, and I encourage you to give it a try! Remember, it's never too late to start!


Last Editorial Review: 4/19/2007



Tuesday, August 3, 2010

Dangerous Supplements

By Consumer Reports
Tue, Aug 03, 2010

We Americans do love our dietary supplements. More than half of the adult population have taken them to stay healthy, lose weight, gain an edge in sports or in the bedroom, and avoid using prescription drugs. In 2009, we spent $26.7 billion on them, according to the Nutrition Business Journal, a trade publication.

What consumers might not realize, though, is that supplement manufacturers routinely, and legally, sell their products without first having to demonstrate that they are safe and effective. The Food and Drug Administration has not made full use of even the meager authority granted it by the industry--friendly 1994 Dietary Supplement Health and Education Act (DSHEA).

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As a result, the supplement marketplace is not as safe as it should be.

We have identified a dozen supplement ingredients that we think consumers should avoid because of health risks, including cardiovascular, liver, and kidney problems. We found products with those ingredients readily available in stores and online.

Because of inadequate quality control and inspection, supplements contaminated with heavy metals, pesticides, or prescription drugs have been sold to unsuspecting consumers. And FDA rules covering manufacturing quality don’t apply to the companies that supply herbs, vitamins, and other raw ingredients.

China, which has repeatedly been caught exporting contaminated products, is a major supplier of raw supplement ingredients. The FDA has yet to inspect a single factory there.

The lack of oversight leaves consumers like John Coolidge, 55, of Signal Mountain, Tenn., vulnerable. He started taking a supplement called Total Body Formula to improve his general health. But instead, he says, beginning in February 2008, he experienced one symptom after another: diarrhea, joint pain, hair loss, lung problems, and fingernails and toenails that fell off. “It just tore me up,” he said.

Eventually, hundreds of other reports of adverse reactions to the product came to the attention of the FDA, which inspected the manufacturer’s facilities and tested the contents of the products. Most of the samples contained more than 200 times the labeled amount of selenium and up to 17 times the recommended intake of chromium, according to the FDA.

In March 2008 the distributor voluntarily recalled the products involved. Coolidge is suing multiple companies for compensatory damages; they have denied the claims in court papers. His nails and hair have grown back, but he said he still suffers from serious breathing problems.

The Dirty Dozen

Working with experts from the Natural Medicines Comprehensive Database, an independent research group, we identified a group of ingredients (out of nearly 1,100 in the database) linked to serious adverse events by clinical research or case reports. To come up with our dozen finalists, we also considered factors such as whether the ingredients were effective for their purported uses and how readily available they were to consumers. We then shopped for them online and in stores near our Yonkers, N.Y., headquarters and easily found all of them for sale in June 2010.

The dozen are aconite, bitter orange, chaparral, colloidal silver, coltsfoot, comfrey, country mallow, germanium, greater celandine, kava, lobelia, and yohimbe. The FDA has warned about at least eight of them, some as long ago as 1993.

Why are they still for sale? Two national retailers we contacted about specific supplements said they carried them because the FDA has not banned them. The agency has “the authority to immediately remove them from the market, and we would follow the FDA recommendation,” said a spokeswoman for the Vitamin Shoppe chain.

Most of the products we bought had warning labels, but not all did. A bottle of silver we purchased was labeled “perfectly safe,” with an asterisked note that said the FDA had not evaluated the claim. In fact, the FDA issued a consumer advisory about silver (including colloidal silver) in 2009, with good reason: Sold for its supposed immune system “support,” it can permanently turn skin bluish-gray.

Janis Dowd, 56, of Bartlesville, Okla., says she started taking colloidal silver in 2000 after reading online that it would keep her Lyme disease from returning. She says her skin changed color so gradually that she didn’t notice, but others did. “They kept saying, ‘You look a little blue.’”

Laser treatments have erased almost all the discoloration from Dowd’s face and neck, but she said it’s not feasible to treat the rest of her body.

Under the DSHEA, it is difficult for the FDA to put together strong enough evidence to order products off the market. To date, it has banned only one ingredient, ephedrine alkaloids. That effort dragged on for a decade, during which ephedra weight-loss products were implicated in thousands of adverse events, including deaths. Instead of attempting any more outright bans, the agency issued warnings, detained imported products, and asked companies to recall products it considered unsafe.

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Copyright © 2006-2010 Consumers Union of U.S., Inc. No reproduction, in whole or in part, without written permission.