Introduction to Weight Training In The Weight Room

In the weight room, there are generally two types of apparatus - free weights and machines, each having their benefits.

Machines are a great way for individuals interested in weight training to get started. They serve as somewhat of a training wheel, using assistance from cables, cams, and guide rods that help in isolating different muscle groups and in teaching how certain exercises are performed. Some machines come attached with selectorized weight stacks, making it easier to increase and decrease the amount of weight being used, which also saves time by not having to load and unload bulky free weights.

Free weights are those that don't require any assistance from cables or eccentric cams such as barbells and dumbbells. Free weights are great because they don't restrict the body to any one range of motion, thus allowing the individual to make whatever adjustments that are necessary to perform the exercise properly. Another benefit is that free weights offer more variety in exercise allowing the muscle to be worked and developed from different angles. When doing free weight movements, be sure to select a weight that can be controlled on both the positive and the negative. Fast jerky movements can be potentially dangerous to you and people around you. As a measure of safety, it is always a good idea to have a spotter around in case of emergencies.

When working out in a gym or health club, there are many things that should be considered. First and foremost is safety. Often times people get so involved in what they are doing that they fail to realize how easily accidents can occur. Therefore, you must always be aware of your surroundings. For example, leaning on an exercise machine while someone else is using it can be dangerous because clothing can get caught in moving parts and also there is the chance of fingers and hands getting smashed in between weights. Therefore, machines are not to be leaned on. Leaving barbells and dumbbells stacked on benches can also be very dangerous because they can roll off the bench and onto the foot. The proper gym etiquette would be to return the weights to their rack in between sets, not stack them on the bench or scatter them around on the exercise floor.

Before starting on an exercise program, it is always best to have some idea of what level of fitness to start from. Many times people go into an exercise facility with little or no knowledge at all about exercising and wind up overworking themselves to the point of total exhaustion or near injury. They will usually jump on a bike or a treadmill, work up a nice sweat, and perceive this as having a good workout. The fact is, lying out in the sun produces a similar "sweating" effect, but offers nothing in the form of exercise. Sweat is simply the body's natural cooling system. Below is an example of a basic bodybuilding circuit training program. This program is usually followed by two additional circuit training programs before introducing split training.



Basic Weight Training Program

Bike Warm-up for 15 minutes
Barbell Bench Press - Chest
Lat Pulldowns - Back
Lateral Raises - Shoulders
Barbell Curls - Biceps
Tricep Pushdowns - Triceps
Crunches - Stomach
Calf Raises - Calves
Leg Curls - Hamstrings
Leg Extensions - Quadriceps

Perform all of the above exercises from 1 to 3 sets at 12 to 15 repetitions each.

All exercises should be done at a steady, rhythmic pace allowing the muscle to work the full range of motion. Beginners should concentrate on good form and keeping a steady workout pace instead of using heavy weights. Once the muscles have gone through a conditioning stage, it might be safer to challenge heavier weights. Perfect form creates perfect physiques.

The Culture of Eating

The Culture of Eating
By Jim Wilson
Personal Fitness Trainer and Owner of Physique Magnifique

Of the many elements involved in a complete health and fitness program as well as in competitive athletics, diet by far seems to be one of the most challenging areas for lots of people. Sometimes it’s because old habits are hard to break and people are reluctant to try something new and different, while other times it’s because what’s suggested is completely foreign to “normal lifestyle” eating behaviors. When you think about it, most eating behaviors revolve around culture. For example, in everyday life, the culture of fast food seems to attract the most popular votes from people on the go. Also, depending on the national origins of the people there are various eating cultures. Even during the holiday season, the culture of eating will vary depending on the community. For example, good ‘ole rib-stickin’ foods such as turkey and dressing, ham, candied yams, black-eyed peas, cornbread, fried chicken, peach cobbler, sweet potato pie, and pecan pie are common holiday foods that I grew up with in my community.

In the world of exercise and fitness, the culture of eating can become much more complicated than it needs to be and can change from one minute to the next. One minute it’s no carb, high protein, high fat, and the next minute it’s low carb, moderate protein, low fat, and on and on. Then there are the ready-made foods that are created to hopefully take the guesswork out of which foods are best for optimum health and nutrition, and hopefully save time in preparation. Those foods can range from healthy fast foods (if there is such a thing), to frozen meals, TV dinners and a variety of meal replacement drinks and food supplements. On top of all this, everyone is looking for the “easiest” and “fastest” way to get results.

While all of the above are great attempts to obtain a healthy eating lifestyle, many beginning fitness enthusiasts still fall short of gaining success. As a full-time personal trainer and gym owner, I am constantly in search of different food varieties and motivational ways to accommodate the needs of my clients and members.

One method that I have found to be successful is to have each person document his or her eating program and identify all of the foods he or she likes to eat. This usually helps to develop a basic format from which to make some conscious eating decisions. Our recent incorporation of a program that has access to a huge database of nutritional information has helped tremendously in making such conscious decisions.

The next step is to identify which of the foods documented are snack foods and which are foods that offer better nutritional value. If it walks, swims, flies, or grows in soil, it can be considered real food. When you shop for groceries, shop around the perimeter of the store because that is usually where all the real food such as meats, dairies, fruits and vegetables can be found. Most all of the other foods in the aisles are frozen or processed. And of course, never go shopping on an empty stomach as this most often results in choosing snack foods over more wholesome foods.

Finally, when preparing the meals, plan ahead. For example, try to cook enough food to last at least several days. It also helps to pack all the meals for the next day into separate containers so that they are ready to be simply micro-waved and eaten as needed.

I hope that this article will help you in starting a health-conscious diet to kick-off the New Year.
Thanks to the technology that Skype offers, we have been able to expand our on-line personal training programs to a real-time service.

Please feel free to contact me at futabajim@sbcglobal.net for any further information.