Weight Training and Strength Training

You must start out with a set of weights you can work with and gradually increase the weight as the days go by. For example, if you start of working out with 150 pounds on a bench press then eventually as the days go by you should increase the weight up to 5 to 10 more pounds.

A repetition in weight training would be more than one lifting motion.

If I was doing 8 repetitions (aka reps) on squat, I would squat with the bar 8 times. Usually you do so many sets with a set amount of repetitions.

Yes! Stretching not only helps you from feeling like you just got of a mosh pit. But allows more blood to flow through your muscles allowing you to work out more proficiently (spelling?) the next time you decide to hit the weights, run your routine and so forth. This also helps towards gaining muscle mass if your interested in that, due to the muscles not being as tight; it allows room for them to expand! Hope this long answer that could have been made simple, answers your question. :)

Well depends how determined you are, for me I am on a good path in getting abs at 13. Remember this is not at all easy. Right now I am on a low carb diet with lots of greens, water, and protein (fish and chicken only). If you need to get rid of body fat then do cardiovascular workouts. But if you don't have too much body fat then focus on your core. A good workout would be crunches with some weights. Try 5 and progress ,hurts like hell but gives the best results. Also be patient and follow the diet mentioned at the beginning. One last thing to remember is what are girls going to think when they see your abs and how will you feel. Good luck and remember PATIENCE IS YOUR FRIEND!

To begin with, eating right isn't going to build muscle if you aren't providing your body with a stimulus for muscular growth (hypertrophy).

First off is training, for beginners aim for a full body workout no more than 3x per week.

For advanced weightlifters however you perform your full body workout/split routine is fine.

Nutrition Post Workout: Should consist of low fat (fat slows digestion) High Carb/ High protein shake. The carbs should almost all be SIMPLE CARBS or SUGAR. The high sugar content causes the shake to digest quicker and causes an insulin spike. With this spike and your increased blood flow after a workout, nutrients will flow into your pumping muscle and be stored.

Nutrition non-workout days: EAT YOUR MEATS! I DONT CARE IF THEY'RE "LEAN" OR NOT! Meats are a FANTASTIC source of protein, key in rebuilding muscle. Also increase your intake of Omega 3 Fatty Acids especially in whole foods such as fish, as this will increase your natural testosterone (muscle building hormone).

For building muscle you need EXCESS calories. So whatever you normally eat, add 500-750 calories to that number. YOU WILL GAIN FAT WHEN GAINING MUSCLE! IF YOU DON'T WANT FAT DON'T TRY TO GAIN MUSCLE! Your body simply cannot use all excess calories for hypertrophy therefore you will store some as fat.

Would write alot more but getting l8 hope this helped :)

Although the details of how it actually occurs at still unknown, muscles react to resistance or weight training by becoming stronger and usually larger. The important point is that weight lifting stimulates growth; in other words, the growth does not occur in the gym but afterwards during recovery as your body adapts to the increased demands you have put on it.

You need to warm up your muscles that you are going to use in the match. This means that you will have dynamic stretching. Try the following stretches and exercises to get you ready. Classic Jumping Jacks. This will get your blood flowing and all your muscles moving. Butt Kicks. Jog in place and bring your heels up so that they touch your butt. Do this for 30 seconds if you can. Arm circles. Rotate your arms clockwise and counterclockwise. Hip Rotation. Hold your arms up like a boxer and rotate through your shoulders and waist. Front Lunges. Start at the baseline and do front lunges, alternating feet, until you reach the net. Do not over stretch your lunge. You just want to get your knees, quadriceps, hamstrings, and buttocks warmed up. Go through each tennis stroke. Swing through a forehand, backhand, volleys, and serve at least five times each. Now you should be ready for your tennis match!

This really depends on your comfort zone. Anything supportive, possibly back and or wrist braces depending on your activity. As exercise makes you sweat, loose absorbent material is preferable. If you are dead lifting, take care in selecting the proper well balanced shoes so that if the weight causes you to loose balance, you won't injure your legs or ankles.

Well it depends on how heavy the weights are and how much you lift them. If they are heavy, then be careful; don't overwork yourself or you will be sore the next day. You can judge what is right for yourself.

It is true that heart muscle has the most endurance of any muscular organ in the body. Skeletal muscle has the least endurance.

Strength training is necessary to maintain a healthy, fit body. Both men and women should engage in strength training as part of their regular training. However, there are few differences in how women should approach strength training than men. Below are some differences and why these differences do not affect a woman’s training regimen.

The most recognizable difference is body structure. Women have smaller frames and therefore, by nature, have less strength than men. Nevertheless, women can participate in the same training regimens as men. Another difference in body structure is bone density.

Women’s bone structure is less dense than men’s. One reason is the lesser amounts of testosterone in women. Women should supplement their training diets to increase bone density. Stronger bones translate into increased weight training. Weight training helps the body increase bone density. Hormones also regulate bone structure.

Hormones play a significant role. Men produce up to ten times the amount of testosterone than women. For this reason, women can lose muscle mass quicker than men when not training. Women therefore need to train more consistently than men to maintain muscle mass. However, both genders need to begin training with slower paces.

Both men and women need to gradually increase the intensity and weight used during training. However, women can train with the same intensity as men. Although the weight is not as great, proportionally speaking, women can train with the same intensity as men.

Men and women generally have the same lower body strength when comparing lean muscle mass to strength. However, men have more upper body strength than women. Therefore, women need to focus more on upper body training to maintain proportional strength to their male counterparts.

When it comes to aging, women in their 40’s tend to slow down, losing endurance and strength. Men on the other hand can maintain nearly the same level of intensity well into their 50’s and in some men into their 60’s. Age is the only disadvantage women have concerning training regimens.

This doesn’t mean that women should stop training when they reach a certain age. Even though a woman’s training regimen may lessen, it is still important to maintain regular exercise. Women exercising at an older age have less degeneration of bone density and better joint stabilization.

As one can see, there is very little difference between men and women when it comes to exercising. The routines, intensity and equipment are the same. The only real difference is the focusing of the upper body to maintain strength to weight ratios.

muscular strength is the capacity or the limit of your muscle. muscular power is how much can your muscle exert.

You have to be careful weight training at that age, because your bones are still at a formative stage.

Some limited weigh training is fine, but you would be better advised to get for low weight high reps, rather than high weight low reps.

I would recommend not 3 exercises but 5. These are called the big Five. They are:

Squats,

Deadlift,

Bench Press,

Press, and

Rowing.

The protocol you use to do these exercises is up to you (but I recommend deadlifting at the most only once a week).

For a 13-year-old girl: You should probably be able to do at least 5 (real push-ups, not girl push-ups). If you can work your way up to doing 20-25, you're doing awesome.

For a 13-year-old boy: You should probably be able to do at least 8-10 real push-ups. Try to eventually be able to do around 25-30.

For me ,as a body builder, i will recommend taking it not more than half an hour after your workout, make sure the body parts you aiming that day are really exhausted before you drink. If you want for higher recovery , take it in the morning straight away after you wake up, as on that time your body protein is the least, replenishing it helps on repair on muscle. But taking after work out is a must (:

Nick

Make sure that you start with a fiveminute warm up period. Make sure that you are doing the right workout plan. Wear the appropriate clothing and most importantly make sure that you stay hydrated.

I looked at one of these today at sears and i will be purchasing it tomorrow. I don't know the exact dimensions but i am 6'1" and I compared its height to mine and it is about 6 inches taller than me. Hope this helps.

It doesn't help me run faster or longer that's for sure, but others might be different. When I'm running longer distances, I find that I have to concentrate on my breathing etc. If I have an Ipod or other device on, I feel that I can be distracted from this, and I actually end up doing worse than if I wasn't wearing one.

I think this is one of those personal preferences.

but if you listen to a song that you enjoy thoroughly, that will help you with distracting you from the pain and fatigue of running long distances

No, weight training is not just for men. Weight training is not gender specific, neither is any other form of exercise. Young or old, male or female, everyone can benefit from weight training (under normal circumstances).

Anaerobic and aerobic describes that type of physical activity.