Weight Lifting Exercise 03

If there's one thing in​ this world that can truly empower you,​ it's staying physically fit .​
When your body is​ primed and strong,​ you feel so much healthier and ready to​ take on​ anything .​
One way to​ achieve this is​ through weight lifting exercise .​
And don't assume this is​ a​ practice exclusively for men .​
It's totally not .​
Both genders can enjoy the​ benefits of​ weight lifting,​ as​ well as​ cardio regimes .​
Build those muscles and stay strong .​
You'll really be glad you did as​ you begin to​ hit your mid-life .​
Things aren't as​ easy once you're in​ your sixties and seventies .​
The extra muscle will serve you well .​
If you're considering weight lifting exercise routines,​ I​ suggest you start small .​
Just because you see others pumping mad iron at​ the​ local gym,​ doesn't mean that you have to​ compete with them .​
Dismiss what others are doing .​
They're not you and they're not your competition .​
You are! Now,​ if​ your goal is​ to​ put on​ lean muscle mass,​ then you'll want to​ begin with lower reps heavier weights .​
But not too heavy! It's imperative to​ know your limits .​
Over-straining your muscles will get you no where .​
Let's say you're starting with the​ bench press .​
This is​ a​ wonderful compound exercise .​
Add a​ small amount to​ the​ barbell in​ order to​ get a​ feel for it .​
See how many reps you can do .​
Then you can adjust the​ weight accordingly .​
You should be able to​ accomplish 8-12 reps for building mass .​
Think along the​ lines of​ four sets per exercise .​
Now,​ if​ you can only do two reps,​ you've added too much weight .​
You're closer to​ your max at​ that point .​
I first got into weight lifting exercise routines three years ago .​
Since then I've put on​ about 10 pounds of​ lean muscle .​
This is​ not bad .​
However,​ folks who're serious enough can pack on​ quite a​ bit more .​
One thing I​ suggest you do is​ set a​ schedule .​
Work different muscle groups on​ different days .​
You may want to​ try chest,​ triceps and shoulders on​ one day; biceps,​ back and abs on​ another,​ and legs on​ another .​
And finally,​ it's crucial to​ remember that your diet will play a​ role in​ building lean muscle mass .​
Without the​ proper nutrients,​ you'll get nowhere .​

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