Weight Training Exercise Tips To Stay Fit

weight trainingWhether you’re trying to lose weight or maintain a strong physique, one of the most overlooked areas of health and fitness is weight training.

For many people, weight training exercises have the stereotype of being only for people who are looking to “bulk up” or train for a specific athletic event. What they don’t realize is that there are many different types of weight training, and there are a lot of great exercises to help you train even if you don’t want to become a bodybuilder.

Dead Lift Weights

The best and probably the most common way to weight train for the purpose of maintaining fitness or building strength is to use traditional dead lift weights.

This class of weight training includes your standard dumbbells and bench press bars, and with just a few weights you can find you’ll be able to exercise every muscle in your body. It’s great for economy and results!

Learn more about lifting weights at beachbody.com.

Consider Kettlebell Workouts

Another type of weight training you might want to consider is the use of a kettlebell. Kettlebells are small spherical weights with a handle on them, which allows you to have the benefits of a medicine ball with easier grip for more robust activity.

Kettle bell exercises can be easily varied to account for different skill levels and workout routines, and are great for adding a fun variety to the “standard” dumb-bell lifts.

Learn more about how to use a kettlebell at kettlebellexercises.co.

Using Your Own Body Weight


Finally, many people don’t realize that there are also lots of options for building and training muscles that require no equipment, and no more space than the length of a simple yoga mat!

From pushups to tricep bends, these exercises are great for keeping in shape when you’re either at home or on the road, and a few simple routines are all it takes to get a broad workout.

To up the ante a bit further, consider investing in a single resistance band, which will give you more variety for your workouts, as well as allow you to mimic the act of weight lifting, without needing to use weights!

When to Use Supplementation for Rigorous Workout Programs

supplementsIn the last post we talked a little bit about natural supplements and weight loss pills, and pointed out why they shouldn’t be used as a replacement for diet and exercise when trying to lose weight.

I don’t want to imply, however, that these products should never be used. They do have their place within the exercise world, and can be extremely beneficial to a good workout program, if they’re used properly.

Here’s when you should think about using workout supplements.

You Exercise Rigorously 5 Times a Week

Before you even think about using supplementation, you already need to have established clear and consistent habits of exercise.

A good rule of thumb is that you should be working out at least 5 times a week, and when you work out, you are working out rigorously, and incorporate muscle-building activities, such as weight training, into your routine.

If you only have a light exercise schedule that involves walking or jogging, but don’t strenuously work out, then supplementation probably isn’t right for you.

Your Diet Can’t Meet Your Needs

The other main reason you would want to consider supplementation is when your diet can’t meet the needs of your body. This goes hand in hand with the first reason above.

I don’t mean that your diet doesn’t currently meet the needs of your body, because you go to McDonald’s or make chocolate chip cookies every night, I mean it can’t reasonably meet the needs of your body, because you’re working your body consistently and it needs more vitamins than a normal healthy diet can provide.

In this case you might want to consider pre-workout supplements as a way to get a little extra caloric boost (without filling up and being unable to workout) before you start your rigorous workouts. You should only take these when you’re about to engage in a streneuous workout, such as weight training.

If you’re training seriously for an endurance sport, on the other hand, like a marathon or 100k bike race, you might consider taking a few natural workout supplements after your workout. One common form of this is to mix a little protein powder into a juice shake, which will replenish your body after a long workout.

I hope these tips help you to think about when you might want to consider supplementation for your workouts. Again, please note that these products are not intended to replace a healthy diet, but for when your diet can’t keep up with the demands rigorous exercise places on the body.

As always, consult a physician or other health professional before incorporating these products into your routine, or read more about when to use supplements.

Pills and Supplements to Lose Weight? Good Idea or Bad?

exerciseIf you’ve been struggling trying to lose weight, one thing you might be considering is whether or not you should take some sort of weight loss pill or other dietary supplement that will help you drop those extra pounds.

While it may seem like a good idea, and certainly all of the marketing for these products makes it seem like an easy choice, the real issue is a lot more complicated.

Here are a few thoughts to consider.

Nothing Can Replace Diet and Exercise

Unfortunately, many people take weight loss pills in an attempt to lose weight without changing their lifestyle first. The reality is that when it comes to weight loss techniques, the best strategy you can use is what just about every health expert will tell you: eat right, and exercise consistently.

There is absolutely nothing in this world that can replace the benefits of daily exercise. While the US Surgeon General provides activity guidelines, the main point is clear: get up off of the couch and out of the office and move more. It’s that simple. Even if it’s just to go out for 20 minute walk every day, that one simple change will begin to alter your body’s chemistry, and you will start to burn more calories and begin to lose weight.

Couple a consistent exercise routine with healthy eating, and it’s a one-two punch that can’t fail, so before you try any pill, make sure you’ve seriously attempted to lose weight without it.

If You Take A Pill, Go Natural

If you do decide you want to take a pill, I encourage you to do so only in conjunction with exercise. The best products are those designed to supplement gains made through exercise and healthy eating, not replace them.

There are some good all natural products, like Athletic Greens, that can be used to help speed up the process of losing weight, if they are taken in conjunction with a rigorous exercise and diet program.

Read more about Athletic Greens at Knolpad, and be sure to consult a physician or health professional about your individual needs before adopting any programs for yourself.