[Video] 30-Minute Women's Weight Training Workout

This 30-minute weight-training workout is a great way to build strength, boost metabolism, and burn fat. The workout uses simple exercises, so that you can focus on form and control. The use of slightly heavier weights helps to fatigue your body and achieve maximum strength-building effects, with fewer repetitions.

This low impact workout is designed for all fitness levels; for a more advanced workout, simply add more weight. This sequence will work your legs, back, shoulders, arms, core, and more.

You will need a mat and 2 sets of dumbbells - a heavy one, and a lighter one.

Be sure to listen to your body during the workout and use a weight range that is appropriate to your personal strength and skill level.

Let's work out!

Video: 15-Minute Beginner Weight Lifting Workout

This short workout is for those new to weight training, so it's not terribly strenuous, but will probably feel difficult if you are not used to lifting weights. It will work your arms, legs, back, shoulders, abs, and glutes.

You will need a pair of dumbells - not too heavy - about 5-10lbs for men, or 3-5lbs for women, and a mat if you would like one.

These are simple exercises designed to get your muscles heated up and start building strength. Each exercise is done for 30 seconds, and be sure to emphasize control and proper form throughout the exercises.

Grab some weights, and follow along!

15 Minute Beginner Weight Training - Easy Exercises - HASfit Beginners Workout Routine - Strength
Everyone has to start somewhere and this 15 minute...

The Basic Concepts of Kettlebell Training

The use of kettlebells can be dated back to the end of the 19th century but it wasn't popularized in the United States until the late '90s. The first US-made Russian style kettlebell was made in 2001. Kettlebells are used like other weights to improve one's physique and fitness level.

What sets this cast iron weight apart from other exercise tools is its unusual design- like a cannonball with a handle. Some are filled with water, sand or steel shot. Unlike regular dumbbells where the weight is evenly distributed on each side, the kettlebell’s center of mass goes away from the hand.

Because of its design, the user can swing the weight to improve core strength. Each time you swing the weight, you are not just fighting the weight but the centripetal force as well. Using a kettlebell is no doubt more challenging than working out with a dumbbell of the same weight.

Kettlebells (Dragon Door Brand) of various sizes. (Photo credit: Wikipedia)

The ballistic and swinging movements combine cardio, strength and flexibility movements. These exercises can build strength and endurance specifically in the lower back, shoulders, butt and legs. Basic moves like swing, snatch and the clean and jerk work different muscle groups at once.

Kettlebell exercises are holistic in nature, working many different muscle groups all over the body at the same time. Compared to exercises done with dumbbells, kettlebell training often requires a larger number of repetitions. Another important aspect of the kettlebell is the caution that needs to be practiced when using it.

One of the most common mistakes that beginners make is they bend at the waist and pull with their arms to move the weight. You need to use your hips and not your arms to move the kettlebell. Doing the exercises correctly will allow you to burn more calories and prevent injuries.

If you are a beginner, it will be best to try different weights and exercises until you find one that that will give you a challenging but functional workout. Learn the basics before you venture out to more advanced techniques. The basic core moves that you have to master are how to swing, clean and snatch.

You can't be an advanced kettlebell user unless you practice the basic exercises first. But another great thing about working out with kettlebells is that since the exercises involved in kettlebell training use the same type of movements you might use in daily physical chores such as chopping wood and shoveling, you are able to develop functional strength that can benefit you in your everyday life.

The weight itself does not look complicated, but mastering the moves is a little difficult. There are certain techniques that are critical to preventing injuries. If you are planning to workout with a kettlebell, it's best to enroll in a class or purchase a DVD so you can practice the moves at home, and learn the basics first to stay safe.

A Few Good Kettlebell Workout DVDs for Beginners:

   

Should You Join A Gym In The New Year?

When starting a new exercise program or attempting to continue an old one, it can be hard to decide on whether or not to get fit from the comfort of your own home or incorporate yourself into the gym fitness scene. These questions/tips should help you to decide if you should join a gym in the New Year.

If You Join A Gym

1. Where Is It? Try to find a place that is close to your home or work. You can toss a gym bag in your car and have no excuse to not be able to hit the gym.

Fitball Group Fitness Class. (Photo credit: Wikipedia)

2. Do They Offer Free Trials? Most gyms offer a free or discounted trial membership. If they do not, ask what the daily rate is and if they would discount that off of a membership if you should decide to join.

3. How Much Does It Cost? Most gyms charge a sign up fee and a monthly fee. Some plans include all gym activities including classes and others make you pay for certain classes or amenities separately. Get a cost breakdown before joining.

4. What Are Their Hours? If a gym opens late or closes early, it will be almost impossible to work out. If they close on the weekends, you also cut out the chance of doing additional routines or “make up” exercise time.

5. Are There Trainers Available? Of course you can figure out how to use most exercise machine, but having trainers on hand can help you get the most out of your fitness routine.

If You Do Not Join A Gym

1. Make Time to Exercise: Make sure you dedicate a specific time of day or night to your exercise routine and stick to it. Set an alarm so you will not forget.

Dumbbells/Hand Weights. (Photo credit: Judy **)

2. Do Your Research: Start off with exercise videos and follow the instructions for proper form. It does not matter for how long you exercise if you are doing it incorrectly. Improper form can yield little or no results - or even worse, lead to injury.

3. Invest In Equipment: Aerobic and beginner exercises, and many specialized forms of exercise like yoga, can be done without any special equipment. If you want to get the most out of your workout, you'll probably need to eventually at least invest in a set of good hand weights or resistance bands.

4. Do Not Get Distracted: Do not try and exercise in front of the TV or while trying to do something else like cooking or laundry. Fitness time should be set aside for just that and nothing else.

There are lots of available DVDs and other resources if you decide to exercise at home. Just make sure you follow the tips above so that you stay on track with your exercise plan, since you may feel less accountable than if you are paying for a gym membership.

Video: Weight Training Workout for Fat Loss

This 30-minute workout works your entire body, toning and strengthening your muscles, so you'll burn more fat - even after you're finished with the routine!* Free weights (dumbbells) are needed for this workout. Free weights can help with fat burning, as they will challenge and use more of your muscle groups for each movement, creating more calorie burn, and also a more balanced physique than working out with a weight machine. Not to mention, they take up a lot less room in your home!

Use whatever weight works for you - but be sure to pace yourself, as it's a fairly long weight routine. You may want to start out with heavier weights, then switch to lighter ones as your muscles start to get tired, so you can avoid injury. Also be sure to warm up and stretch before doing this workout as this is not included in the video. Be careful, pay attention to the instructions, and listen to your body.

Now let's get ready to get our burn on!

* Note: Be sure to consult your healthcare practitioner and/or trainer before beginning any new workout routine, especially if you are at a low fitness level.

Weight Training Workout for Weight Loss - Fat Burning Functional Strength Training Workout
Find out how many calories this burns @ http://bit.ly/JRoua7

4 Benefits of Using Free Weights As Part of a Weight Training Program

When you decide to embark on a weight training program, one of the first questions you will have to address is, "Do I use machine weights or free weights?"

Beginners will tend to gravitate toward machine weights, because they do not have to worry about balancing a set of dumbbells through a range of motion, and they can just focus on feeling the burn.  And that's okay.  However, as you progress and become more comfortable with a weight-training program, consider incorporating free weights as they have many advantages.

So what are the advantages of using free weights in comparison to machine weights?

Dumbbell chest fly (Photo credit: Wikipedia)

1. By using free weights, you will innervate many more stabilizer muscle groups as you work to balance the weight through your range of motion.

* The fact that machine weights are supportive is actually their hugest downfall.  They are so supportive that you only need to use a few major muscles groups for any given exercise.

* In contrast, when you use free weights, you are targeting extra muscle groups.  This will help to burn more calories than with machine weights alone - and will balance your muscles and help avoid injury.

2. Using free weights allows you the flexibility to change the path that you will take when performing an exercise.

* Unlike the singular, repetitive motion of a machine that targets the same muscles over  and over, varying the path of your dumbbells will work different muscle groups.

* Dumbbells and other free weights have a tremendous versatility that machine weights cannot match.  You can use any given dumbbell to work out almost every different area of your body.

For example, in addition to doing bicep curls, a dumbbell can be used: 
o in a bench press
o it can be held against your chest during a series of crunches
o it can be pressed over your head to work out your shoulders
o it can even be held between your feet during a hamstring curl.

* Using machine weights for all of these exercises would require multiple machines.

Free weights (Photo credit: Wikipedia)

3. Free weights take up much less space when compared to the size of a typical machine system.

* Further to this, since machines usually boast of attachments and the latest technology, they inevitably cost many times more than what it would cost to equip yourself with a basic set of free weights.  Cost and space are two key factors when people choose any workout equipment.

4.  Free weights do not allow your stronger side to compensate for the weaker side.

* Weight machines focus on working out both sides of your body in tandem.  The pec fly machine is an example.  If you have one side of your body that is stronger, which is often the case, the machine will allow your stronger side to work harder and compensate for the weaker side.

* As a result, machine weights will often hide your weaknesses on one side, however small they may be.  This cannot happen with free weights, because if your left side cannot push out that last rep, your right side cannot help it at all.  This allows you to develop more evenly balanced strength.

In summary, a weight-training program does not have to be one dimensional – only machine weights or only free weights.  It can be a combination of both.  However, definitely consider letting free weights play a significant role in your weight training, as the benefits to using them are numerous.

Kettlenetics - Weight Training With a Fun Twist

Have you heard of Kettle Balls? Also called kettlebells they’re the latest and greatest addition to a home gym or fitness center workout. The equipment is taking the country by storm and you can get in on the benefits right in your own home.

Image via WikipediaWhat are Kettle Balls or Kettlebells?

Kettle Balls or kettlebells are actually Russian weights. They’re made of cast iron which makes them extremely heavy. They range in size from four pounds to almost 200 pounds. They’re popular because they’re easy to use. A kettlebell is a round weight with a handle on it. The handle gives you more control over the movement. It also means you can easily hold one weight in each hand.

The Benefits of Kettlebells

Kettlebells are compact. Instead of requiring a full dumbbell set for strength training you can grab a kettlebell kit for your home gym and store it in a corner. They’re also much easier to use than a basic dumbbell. Traditionally, women have avoided dumbbells and weight lifting.

However, kettlebells make strength training with weights more accessible. And due to their growing popularity many manufacturers offer attractive and colorfully painted kettlebells. No more drab cast iron and steel. You can now have pink, purple, yellow and red weights! It’s motivating and cheerful.

Additionally, strength training with kettlebells is also something you can fit into a few minutes. If you have ten minutes you can pick up your weights and focus on a muscle group. You don’t need to do a full sixty minute workout to start seeing results.

Kettlenetics with Michelle Khai

Michelle Khai is a master fitness instructor known worldwide. She’s developed a Kettleball fitness program that is both inexpensive and extremely effective. You can purchase her Slim and Tone Kit which comes with three workouts on two DVDs and your required four pound kettlebell. Or you can purchase the DVD workouts “Kettlenetics” which includes four DVDs. You’ll need to purchase the four pound kettlebell separately.

The four DVDs include:

* KB Elements – an instructional kettlebell movement DVD. Learn the basics before you begin the workouts so you gain maximum benefit. It’s also important to make sure you have good form when working with a kettlebell. Injury is possible without good form.

* FlowMotion Basics – This is a twenty minute workout that includes both standing and floor exercises. It’s great for sculpting your muscles.

* Cardio Balanced – this is a forty minute fat burning workout that will really kick up your metabolism and burn calories.

* KB Target Toning – provides five ten-minute workouts so you can focus on your problem areas one at a time.

The combined Kettlenetics program provides you with a complete workout system. And all you need is a single four pound kettlebell! If you want an incredibly inexpensive yet comprehensive fitness program consider Kettlenetics. You’ll burn fat, lose weight and tone your muscles with one program.

The Kettlenetics Workout Program:
   

Weight Training - Free Weights vs. Machines

Something you need to keep in mind when exercising is that you are training for life. You may spend an hour a day in the gym, but that will still leave another 23 hours or so for your muscles to function without using any fancy equipment.

Image via WikipediaWhenever you do any type of exercise, the movement of your body during the exercise is known as the range of motion. The more difficult the range of motion is, the more effective the exercise will be, because your body has to work harder to perform the movement.

Most of the time, when using machine weights, you will always be limited in both your range of motion, and what type of exercise you can perform. Unlike free weights, machine weights offer a certain degree of resistance which you set via the machine.

One of the best thing about using a weight machine is the fact that you just move a little chuck around to select the weight you want to use. Instead of dragging a weight over to your exercise area, you simply select it on the machine. When you are tired during a workout, this can be a blessing.

Image via WikipediaA lot of people argue in the fact that free weights are the best for your body. While this is normally true, many people out there prefer machine weights. There are pros and cons with both techniques, although free weights have been around a lot longer and have been proven time after time to achieve dramatic results.

Body builders for example, have used free weights over the years to build very impressive bodies. If you ask most of them about machine weights, they would probably laugh at you and tell you that you need to quit joking around.

In a nutshell, free weights will use more of your muscles than the machines do, which makes them more effective overall. This doesn't mean that the machines are a waste of use, as they offer some great advantages. In some cases, it is best to stabilize the muscles that are being used in a movement, which is where machines are the best to use.

The decision on which to use for you should be based on what you hope to achieve with lifting weights, and where you plan to use the equipment, such as home or at a gym. Both systems can be beneficial, but in general, free weights are best to use if you want the best possible workout for both your bones and muscles.

A Few Weight Training Tools:
  

Video - Transurfing Yoga Examples

This new yoga craze utilizing weights is becoming more and more popular - but some people are wondering exactly what this might look like. This video gives a quick overview of some of the exercises and poses in the program.  Check it out, and for more information on Transurfing Yoga click the link below the video.

Transurfing Yoga with Dumbbells.
www.TransurfingYoga.com Transurfing Yoga - be your own personal trainer.
• If you are a girl who wants to lose weight, get a lean sculpt body, then this Yoga is for you!
• If you are a guy who wants to challenge your muscles strength, then this Yoga ...


If you think Transurfing Yoga is something you might like to try, click here to learn more....