Diet 4U Online News Letter

There is no better way to shape your body, no matter if you are trying to lose or gain weight, then weight training.

Weight training for most people is simply about staying in shape, whether that's to play better on the ball field, feel better after a long day at the office or look better in a new dress.

The older we get, the more weight training has to offer. Starting in our mid-twenties, we begin to lose muscle mass, resulting in a staggering 30 to 40 percent decline in strength by age 65. Bone density is next. When we hit 35 years old, we begin to lose bone mass at the rate of 1/2 to 1 percent per year. Our bones become brittle, and the older we get, the more likely we are to suffer bone fractures.

Studies have proven that weight training is the perfect antidote to the loss of muscle and bone. It keeps us strong and healthy, and allows us to maintain peak performance well into middle age ... even into our senior years.

If you're new to the weight room or haven't trained for a few years, review this list of frequently asked questions to ensure a safe, productive entry into the world of weights.

What is the best equipment for starting a weight program?
Just purchase a set of dumbbells (small bars for single-arm exercises) and/or a barbell (the long bar used in two-arm exercises) at your local sporting goods store. Then buy a few weights to give those bars some attitude. Most beginners start with pairs of 2.5-, 5- and 10-pound weights for dumbbells, and maybe a couple 25-pounders for the barbell. (You might want to buy a few extra pairs of the 5- and 10-pounders - you'll need them in no time.)

What does "rep" stand for?
Rep is short for repetition - the execution of a single movement. When you do one bicep curl, for instance, you begin with your hand lowered to your side, raise it to your shoulder and then lower it back to the starting position. That's a rep. A set is simply a group of repetitions. If your goal is two sets of 10 reps, you do 10 consecutive reps, rest for a moment, then follow up with another 10 reps.

How many reps should I do?
The number of reps you do strongly influences how weight training will affect your body. To develop maximum strength and large muscles, use a weight that takes your muscles to exhaustion in fewer than eight reps. To define your muscles and develop the strength you need for everyday life, use enough weight to allow eight to 15 repetitions.

How do I know when it's time to increase the weight?
When you can easily do the maximum number of reps you're aiming for, increase the weight by a small amount. If you have trouble pumping out the same number or reps, drop your reps by two or three. Be careful not to increase the weight to more than you can handle. If you're grunting and contorting your body into weird shapes, you're lifting too much weight, and you're likely to get hurt.

Does pace matter in weight training?
Yes. Your goal is a controlled movement without any jerking. Otherwise, you'll be relying on momentum instead of muscle. As a general rule (and there are many variations in training techniques), each rep should last four seconds - two seconds to lift the weight and two seconds to ease it back into the starting position. Going slow yields far better results.

Do I have to pay attention to my breathing?
Yes. Many people make the mistake of holding their breath as if they're underwater or something. In general, you want to exhale through your mouth as you lift the weight and inhale deeply through your nose as you lower it.

Is it necessary to warm up before lifting weights?
Before you do a weight training session, it's important to do at least five minutes of aerobic exercise to get your muscles warm and prepared for the training. Warm-up activities include brisk walking or jogging in place for about five minutes, followed by an appropriate stretching routine. The stretching will improve your ability to move joints through a full range of motion, and in so doing, may help prevent injury. Remember not to bounce when you stretch. In addition, it's a good idea to stretch after your strength training session since this helps speed your recovery from muscle soreness.

Can you explain proper lifting technique?
There are three important lifting techniques to observe when weight training: gripping the bar, starting from a stable stance, and lifting the bar with your legs, not your back.

Gripping the bar. Depending on the exercise, you will grip the bar using an underhand (supinated) or overhand (pronated) grip. In the underhand grip, your palms face upward or toward you, while the thumbs face away from each other. If you're using an overhand grip, your palms are face down, and it's crucial that the thumbs wrap around the bar so that the bar doesn't roll out of your hands onto your face or feet, causing injury.
Starting from a stable stance. If you're lifting a barbell from a standing position, stand near the bar so that your shins are almost touching it. This keeps the weight closer to the body during the lifting/pulling action, enabling you to exert an effective force with your legs and helping you to prevent back strain. Make sure you start with your feet flat on the floor, the toes pointing slightly outward and the feet shoulder width apart or slightly wider. This wide stance provides greater stability and a more balanced lifting position. Keep your pelvis "tucked" so that your back does not arch during the lift. Beginning with a stable position is especially important when performing overhead exercises with dumbbells or barbells.
Lifting the bar. When lifting barbells or dumbbells from the floor, always lift with your legs, not your back. Bend at the knees and grab the weight. While keeping your back straight, push up to a standing position, keeping all motion below your torso. Some exercises, such as the deadlift, require a motion that seems to conflict with this advice. Those exercises should be attempted only after you've been shown proper technique by a qualified professional.

Is it necessary to have a "spotter?"
For some exercises, yes. A spotter can help you lift a heavy weight when you're ready to seriously challenge yourself. If you're performing a bench press without a spotter, for example, and that last rep is too much for you to handle, you're stuck there with the bar on your chest. A spotter helps you lift it and keeps you safe.

Other exercises don't require a spotter. Biceps curls, for example, pose no threat to the weight lifter if the dumbbell or barbell can't be lifted. The lifter simply lowers the weight to the ground.

Is it acceptable behavior to let weights drop to the floor in the gym?
No. It's annoying and dangerous. If one of those weights drops on a foot, the foot is going to sustain serious damage - and so will you if the victim gets you in his grip.

Now that you're all caught up on equipment, reps, warm-ups, pace and technique, it's time to get down and dirty. Now it's time to put those weights to work in a routine that will reverse the effects of aging and keep you energetic, strong and healthy for years to come.

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	Gripping the bar. Depending on the exercise, you will grip the bar using an underhand (supinated) or overhand (pronated) grip. In the underhand grip, your palms face upward or toward you, while the thumbs face away from each other. If you're using an overhand grip, your palms are face down, and it's crucial that the thumbs wrap around the bar so that the bar doesn't roll out of your hands onto your face or feet, causing injury.
	Starting from a stable stance. If you're lifting a barbell from a standing position, stand near the bar so that your shins are almost touching it. This keeps the weight closer to the body during the lifting/pulling action, enabling you to exert an effective force with your legs and helping you to prevent back strain. Make sure you start with your feet flat on the floor, the toes pointing slightly outward and the feet shoulder width apart or slightly wider. This wide stance provides greater stability and a more balanced lifting position. Keep your pelvis "tucked" so that your back does not arch during the lift. Beginning with a stable position is especially important when performing overhead exercises with dumbbells or barbells.
	Lifting the bar. When lifting barbells or dumbbells from the floor, always lift with your legs, not your back. Bend at the knees and grab the weight. While keeping your back straight, push up to a standing position, keeping all motion below your torso. Some exercises, such as the deadlift, require a motion that seems to conflict with this advice. Those exercises should be attempted only after you've been shown proper technique by a qualified professional.