WEIGHT / RESISTANCE TRAINING means that the body lifts, pushes, or pulls on a weight. Having that resistance against the muscle, or set of muscles, actually creates microscopic tears in the muscle from the use. While you might think that those tears are bad, actually, the repair of the tears is what grows the muscle. The muscle is forced to spend energy to create more fibers. More fibers mean bigger muscles. As you increase resistance, more tears are made and the more changes occur. Some people prefer to drastically improve muscle size ("hypertrophy") and some just want to keep muscles compact, yet working at peak efficiency. However, it must be noted that NO ONE will become "muscle-bound" (like a bodybuilder) without an extreme amount of work, special dieting, and sometimes drastic methods (like drugs!).   Weight/resistance training is a fantastic way to improve and enhance the body shape, for both men and women, and rest assured, you won’t look like a freak, unless you are trying to! The more energy the body spends on repairing/growing muscles, the more it is using its metabolism, and the longer you burn fat - even when at rest! Muscle actually uses energy, and fat does not . . . so the more muscle and less fat you have in your body, the faster your metabolism, and the less fat you have yet again.   To understand the concept of weight and resistance training, see my article on the Bowflex - even if you aren't interested in that home-tool, the article describes some very good training-science. However, no exercise program will reduce weight or bodyfat without applying sound nutritional principles. There is no use in training a body to beautiful musculature which cannot be seen under layers of fat. . . . and nutrition is 75% of fitness. Without healthy balance of nutrients, vitamins, fats, and correct 'fuel', the body cannot repair even during 'everyday stress', much less more strenuous life. And, once the body is balanced, and properly exercised, it will shed fat!   More information on exercise can be found in the Muscle Up? article

 

So, how does one begin a training program?

 

First, you need to know the main muscle groups. You will need to train all of these to increase lean muscle tissue and provide a nice shape for your new body. (Once again, you won't get "freaky-big" muscles unless you try very hard to do so, mostly with drugs).

 

Most people who train themselves do it wrong. They don't train themselves hard enough to see the results they desire! I am not trying to be hurtful to say this... but if you are doing a workout where you aren't tired at the end of it, you aren't training hard enough! That's why it's called a "WORK-OUT": it's work to train your body.

 

The main muscle groups are:

 

The Back

 

The Legs

 

The Arms

 

The Abs/Core

 

The Chest

 

The Shoulders

 

TO PERSONAL-TRAIN OR NOT?

 

Here's where you are going to need to sit down for a few minutes: I believe that everyone should know a bit about their bodies and not leave everything to a personal trainer. That means, you will have to:

• read some websites to learn about exercise

• read some books to learn about exercise

• or hire someone to teach you

• my recommendation: all of the above!

Many people hire a personal trainer and let the trainer plan everything, and tell them what to do, count reps for them, etc. That is a wonderful plan if you have enough money to stay with the trainer for the rest of your life - but most won't.

 

The real truth is that sometime, the trainer will:

• get ill, even for a few days

• go on vacation

• move to another location

• get a different job

• work hours that you are not available

• or not give you all the good training-into that you need to further your physical-education

Additionally, YOU might:

• run out of money for a trainer

• move to another location

• need to train at times that trainers are not available

• or not get the right (or complete) information from a trainer

In general, a personal trainer might not be available for you to run you through your paces, especially in the frequency that daily exercise requires! That is the risk about relying on someone else for your day-to-day needs rather than learning and LIVING on your own.

It is important that YOU understand your own body and can work it. Do not leave something so important to someone else to manage day-to-day. This may sound like a departure from what the commercials or magazines say, "Leave everything to us!" - but truly, wouldn't you rather be the master of your domain?

If you decide to retain a personal trainer, you will need your trainer to TEACH you about exercise, explain what he/she is doing for you... and most likely, you will train yourself after a time. This means that you (and everyone around you) should have a basic understanding about exercise. It's important to be knowledgeable about your own body and its functions: this is the only way that you will succeed with having the health. wellness and fitness that you desire - and that you NEED.

Example: if you had an illness which requires ongoing care, wouldn't you want to understand the doctor visits, the medicine, and even any surgery involved? This is the same thing! There is NO OTHER YOU - so you better understand that the best you is the YOU that YOU understand!

Note: some trainers don't want you to be self-sufficient. They want you to continue to pay them. This makes good business sense (for them!) but doesn't make good personal sense for you. After all, you still don't understand your body and you are dependant on someone else for your fitness! This is called "learned helplessness" and it is very co-dependant: learned-helplessness (and co-dependency) is a major contributor to depression.

 

ADVICE FROM A TRAINER ABOUT HIRING A TRAINER:

1. Retain the services of a coach or trainer for a specific amount of time, and on a specific schedule.

2. Consider this training interval a "learning" module - ie: 3 weeks, 3 months, etc. Make it like being in a classroom. Listen carefully, take notes, learn thoroughly.

3. The trainer is a professional, an expert: treat his/her time with the same respect that you would pay any other professional: doctor, lawyer, etc. This includes if the trainer comes to your house to train you: clean the house, be on time, don't cancel appointments without advance warning.

4. Ask to be taught the biomechanics of each exercise

5. Ask to be taught the theory behind exercise

6. Listen to what the trainer says about #4 and #5: it's important about how to take care of your fitness!

7. If the trainer forgets to tell you something, ask questions. Quite possibly, he/she is juggling so many clients, it's hard to remember every thing to teach every client.

8. If you are expecting to "get in shape" for a specific life event (a wedding, a class reunion, etc), expect that the workouts will be difficult (to get you results)... but if you are just focused on the fast-weight-loss goal, you aren't learning and the changes won't stick.

9. If you are looking for long-term training, tell the trainer what you desire. If you only want a short-term program development and lessons on how to train, be upfront about that, also. Give the trainer a chance to create your program and your "lessons".

10. Trainers are not a miracle-workers! They are hoping you arrive at your goals as much as you are hoping you will! However, they will be expecting that you will try your best on your side also: to eat right, and be ready to exercise right. They can't help you if you don't help yourself.

11. If you like a trainer, the best thing you can do for him/her (besides giving a bonus payment!) is to tell your friends! Trainers get work from word-of-mouth. It's a very tough job and hard work. Show him/her that you appreciate the effort.

 

WORKOUT RESOURCES

 

I don't know where you will be working out -- the best part about having a coach or trainer is that he/she will help you create the workout for your equipment and location (gym, home gym, living room, etc). Here are some possible places you will be working out... and what you'll be working out with.

 

BOOKS There are many excellent resources which have explained all facets of equipment, training, basic explanation of terms, training, and actual workouts. I'm not going to re-invent the wheel by writing what others have written so well! Seriously consider these books, available online or in your local bookstore: Fitness for Dummies Workouts for Dummies Weight Training for Dummies Mind-Body Fitness for Dummies AbSolutions WEBSITES How can I choose the best? Wow. I have a favorite source to which I turn whenever I need information, searchable images, and video. These people have an incredible website and all information is FREE -- and high quality.   EXRX (meaning: "Exercise Prescription") includes: Full body muscle/training guides: male or female Exercise Guides Sample workouts - including beginner full-body workouts and other workouts)   TRAINING   COMMERCIAL OR COMMUNITY GYM: There are many types of "pay" gym and options, including: large gym chain (Bally's, 24-hr Fitness, Gold's, etc) local gym chain single-owner/ "mom-and-pop" gym YMCA community centers church or other community resources HOME GYM   Why a home gym? If you are self-motivated, enjoy the freedom of training whenever you want, don't want to spend monthly fees on a commercial gym, or have small children to watch over, a home workout may be for you.   There are lots of options, and a home gym doesn't have to be expensive or space-taking. You can even pay for someone (possibly even myself) to help design you a home gym system or workout using your home as the facility.  free weights equipment for use with free weights: includes benches, racks, etc. "calisthenics" (or body weight training: no weights) home machines (including Bowflex) stability ball cardio videotapes/DVDs strength-training videotapes/DVDs yoga videotapes/DVDs You might be saying, "Lauren mentioned DVD workouts! Wow!" Sure: many people have had great success with tapes. I, and others, have had great success with DVD/tape workouts like Tae-Bo, stability ball workouts, etc.   If you exercise frequently, switch workouts, tapes can be a great way of getting yourself moving -- but get out of the house sometime, get fresh air, see some other humans on the planet!

 

Want some inspiration and advice?

 

Here is both: from one of the masters of fitness and training. Dave Draper advises fitness for life, not simply to get into a bikini or to pick up a Saturday night date:

 

Training Advice (7/16/05) from Dave Draper, 63 years young,  "The Blonde Bomber", Mr. Universe, and philosophic sage of the iron: - Walk n' jog a mile and do 50 crunches and 50 leg raises, three alternate days a week. On the remaining three or four days go to the gym and do four basic exercises that complement each other, three or four sets of eight to ten repetitions of each exercise.  - Pretend a secret admirer is watching you and you want to impress him or her with your strength of body and mind. In other words, do your best. - Eat and sleep smartly. - Eat more protein, less sugar and eat more regularly. - Sleep like a child, innocent and carefree. - Train like an animal of choice each workout: rabbit, grizzly bear, lion, swamp turtle, moose, spotted gazelle, short-haired anteater or Secaucus swine. [3-4 sets of 8-10 reps, of all exercises] Day 1) ~bench press (pecs)       ~incline dumbbell press (pecs) ~wide-grip pulldown (back) ~stiff-arm pullover (back) Day 2) ~leg extensions (legs) ~leg curls (legs) ~leg press (legs) ~calf raise (legs) Day 3) ~barbell curl (biceps) ~dumbbell incline curl (biceps) ~lying triceps extension (triceps) ~pulley pushdown (triceps) Day 4) ~deadlift (back, legs, glutes) ~dumbbell clean and press (back, arms) ~close-grip (under grip) pulldown (back, biceps) ~machine dips (triceps, back) Dave Draper's newsletters can be delivered to your email, or the latest article can be found here... or go here for the archives. Reprinted with permission.

 

And what about your goals for the bikini body or studly muscles? It's best to simply start on your way, deciding for "FITNESS" and "HEALTH" above all. It's great to have physique goals, but you are in life for the LONG HAUL. "Getting in shape" is not a quick job, nor is it simply for impressing people at a reunion or party.

 

Fitness is for LIFE... for continuing your life. And it's for continuing your life to the fullest, healthiest, and deepest quality.

 

Best to you, young (or not-so-young) neophyte... contact me for service.