by Lauren Muney
We've all been new to something: the temporary place where we are unfamiliar. I dislike the term "newbie" because there seems to be a note of disdain; I prefer "neophyte" because it implies a just-born quality. You are just-born and starting to come alive.
Here's a brief overview of weight training for the neophyte:
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.
Weight/resistance training is a fantastic way to improve and enhance the body shape, for both men and women.Some people prefer to drastically imcrease muscle size (the word for this is "hypertrophy") and some just want to keep muscles compact. Rest assured that you won’t get overly muscle-bound, unless you are trying to do so - with extreme training, food, and drugs.
The more energy the body spends on repairing/growing muscles, the more metabolism increases, and the longer you burn fat - even when resting. More muscle increases metabolism, 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. Read my article on basic nutrition principles which describes a healthy balance of nutrients, vitamins, fats, and correct 'fuel', so the body can repair even during 'everyday stress' or more extreme stress. 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
Most people who train themselves do it wrong: they don't train themselves hard enough to see the results they desire! 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.
There are options for your exercise. Classes, pre-recorded workouts (videos, television programs, DVDs), clubs, friends, etc. One route that many people choose is to hire a personal trainer; some of these clients let the trainer plan everything, and tell them what to do, count repetitions for them, and assist in the workout process. If you choose to use a personal trainer, this plan can work if you have enough money to stay with the trainer for the rest of your life. However most people can't stay with the trainer for a long time.
The real truth is that sometime, the trainer will:
Additionally, YOU might:
Everyone should know a bit about their bodies and not leave everything to a personal trainer. That means you will have to do for yourself:
A personal trainer might not be available for your lifetime needs - 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.
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... so that you can eventually take exercise responsibility for yourself. This means that you (and everyone around you) should have a basic understanding about exercise. It is important that YOU understand your own body and can work it. 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!
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.
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:
I have a favorite web 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:
There are many types of "pay" gym and options, including:
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.
Many people including myself have had great success with DVDs, videotapes, classes, and exercise television programs. If you exercise frequently or enjoying switching workouts, tapes can be a great way of keeping interested-- but get out of the house sometime, get fresh air, see some other humans on the planet!
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:
[3-4 sets of 8-10 reps, of all exercises]
Day 1)
~bench press (pectoral muscles)
~incline dumbbell press (pectoral muscles)
~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.
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.
For more ideas on fitness, health, or "alternative" methods for your lifestyle, contact Lauren for coaching solutions!