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Real Stories from Real People
Julie
I have read and re read the different e books when I need inspiration to do my work out. By the time I am 2 paragraphs in (to Female Fat Loss Over 40), I am ready to get my work out clothes on and go for it. I really enjoy the challenging work outs and the audio book with the different timing intervals makes it easy!! I am really enjoying your program, particularly these 2 months which are especially busy for me. I can’t always make it to Boot camp but I feel so much better when I exercise. It’s great to have the option of doing a challenging workout at home. I am looking forward to taking your program on my next vacation. Thanks!!

Becky M
Hey Shawna, I bought the FFLO about a month ago and have finally started using it on Tuesday. I quit waiting for Monday to start it. It's just been 3 days but I can already tell that it is working. I sleep better and want to eat better so that I'll see results. How can I mess up with menus and workouts spelled out for me? I know what I need to do and have worked with trainers over the years to know that your program will work. For me it has just been a matter of getting started. I gained 15 lbs over the winter and need to get it off. I was diagnosed 2 years ago with Type 2 diabetes so exercise is a key part of my health. I love to walk / run but I know that with the interval training I will not only see the results I want on my body but my blood sugar will be where it needs to be. The interval training is a great workout for me in the morning. Then in the evenings I can walk for stress relief and to just relax. I saw myself in your message yesterday about the woman who still tries to walk everyday for 2 hours - who has time for that? I enjoy your blogs and am glad that I found you on Facebook! To good health!

This Month In Body
  • Making Muscle Gains
    When you have more muscle, everyday tasks are made easier, you become less likely to suffer injury, and your better able to lose weight quickly. This is one reason why weight training is key to a balanced workout routine: gain more muscle, lose more weight. Read >>
  • The Cardio/Weight Dilemma
    Do you find yourself focusing on cardio or strength training? While it’s easy to get in a workout rut and do the same thing every time, it’s important to branch out and try something new. Read on to learn why you need to do both cardio and strength training. Read >>
  • Lifting Done Right
    Weight training is a wonderful way to build muscle, protect bones, burn calories, and stay in shape. You just have to stay safe while lifting. Trainers may differ on their views of lifting technique, but most can agree on the following tips for proper form. Read >>
  • Get Your Groove On
    Whether alone at home, with a partner at the dance studio, or in a crowded nightclub, dancing provides a way to get exercise that’s fun and different. Not only good for your physical health, dancing provides benefits for your mental health as well. Read >>
Health and Fitness News
The Smart Woman's Guide to Fitness At Home

Lifting Done Right

Using improper form can lead to injury and a lack of results.

Weight training is a wonderful way to build muscle, protect bones, burn calories, and stay in shape. Does the weight room at the gym intimidate you? Maybe you don’t know where to start or how to perform the exercises. You may be tempted to just copy the exercises your neighbors are doing, but they may be doing things the wrong way. This is where your personal trainer comes in handy. With your personal trainer, you have immediate access to a world of knowledge and expertise to help you develop a weight-training routine that’s safe and effective.

Some degree of caution when beginning weight training is good. This is because lifting weights requires proper technique in order to protect yourself from injury and to get the most out of your workout. Learning proper form as a beginner is key to avoiding bad habits that are hard to break later on.

Trainers may differ on their views of lifting technique, but most can agree on the following tips for proper form.

Watch Your Back

When it comes to lifting weights, one of your main priorities should be protecting your back. Because they’re involved in almost every exercise, your back and spine are at risk for injury if good form is ignored. As you perform each exercise, maintain back alignment to reduce stress on your spine and build lower back strength.

For the majority of exercises, proper back alignment means keeping your back flat or slightly arched. Do this by slightly pushing out your chest and bringing your shoulder blades together. You may also need to tilt your pelvis slightly forward to help keep your lower back straight.

Go Easy on Your Joints

Because of the bending, rotating, and extending that are involved with weight training, special care must be taken to protect your joints. This includes your knees, elbows, hips, shoulders, and ankles.

As you move through the range of motion required, use slow, controlled movements. Let your muscles move the weight, rather than letting the weight pull you all over the place. And avoid locking your knees and elbows, but keep them slightly bent the entire time.

Increase Weight Gradually

It’s difficult to maintain proper form when you’re lifting weights too heavy for your fitness level. So don’t plan to wow anyone with your lifting ability the first few months of training. Rather, start out with an amount of weight you can lift without any strain for a set of 12 to 15 reps. Gradually increase the weight each week as your strength increases. Download a weight lifting app that comes with high ratings as a guide for increasing your load.

To protect your body as you lift, meet your trainer or a friend at the gym who can spot you during heavy lifting and remind you of proper form. Dropping a barbell or dumbbell on your chest or feet can cause serious injury, and having a second person on hand can go a long way toward preventing such an accident.

Breathe Through Each Exercise

You might not think it, but breathing plays an important role in weight lifting. Proper breathing helps keep your core stable and your spine aligned. Never hold your breath while lifting, but remember to breath continuously through each repetition. A general recommendation is to forcefully exhale through your mouth as you lift a weight or exert yourself and inhale deeply through your nose as you lower a weight or relax a muscle.


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