Weight Lifting for Absolute Beginners
"You can do this!"
you think that weightlifting is for burly guys, but not for you, think
again. Strength training is one of the best exercises for women, to
help you stay fit, lose weight, and maintain strong bones. And it
doesn't have to be expensive or difficult - we'll show you how.
Weight lifting exercise benefits:
Look at this list of the benefits
you might gain by adding a weightlifting routine to your schedule:
- Easier weight loss or weight maintenance
- Leaner, stronger body
- Improved appearance
- Better posture
- Lower blood pressure
- Increased resting metabolism rate
- Improved balance and coordination
(used to be called "grace")
- Stronger bones, and protection against
In simple terms, this means you'll look better and feel stronger.
And if you need to lose weight, strength training is an absolute must.
Low calorie diets lower your metabolism - it's been known for years
that trying to lose weight with a low-calorie diet alone will just
put you on the yo-yo diet roller-coaster. If you want to get off the
roller-coaster and lose your excess weight permanently, you
need to do something different. You need to use simple strength training
exercises combined with a healthy diet low in sugar and fat, because
this regimen will let you lose weight fast - and keep it off for good.
You don't need to spend tons of money on a gym membership or on fancy
home exercise equipment. This routine uses light dumbbells that you
can purchase at your local Kmart or Target store. You choose the weight
that you feel comfortable with for each exercise, starting with light
dumbbells and working up as your strength and stamina increases. For
less than $30, you have all the exercise equipment you need for this
weight lifting routine.
"I'm only getting started, but this is the best-illustrated,
weight-lifting booklet I've ever found. The fact that it's
really, really *made* the decision to purchase it for me."
Fat-burning benefits of lifting weights:
The fat-burning benefits of weight lifting exercises actually go
on working even when you're at rest. How can that happen?
Because muscle cells burn more energy than
fat cells, and strong muscles burn more calories than flabby muscles.
They also store sugar as a source of energy for the next time they're
The sugar stored in muscle cells doesn't turn
into fat. And the improved metabolism means that you don't have to
worry as much about dieting. If you've been dieting for years, weight
lifting exercises are even more important, because they allow you
to correct the metabolic damage caused by your low-cal diets.
"I just started the program and I enjoy it! The book
is very easy to understand and the pictures are great! I go
to be at night looking forward to waking up to lift weights
to challenge myself. I feel a small difference in the way
my clothes fit and a huge difference about how my muscles
feel (tight). Feeling the difference in the way my clothes
fit really makes me yearn to lift weights and exercise. I'm
very pleased with the book and have recommended it to some
Weight lifting leads to permanent weight loss:.
does an efficient metabolism matter? Because a slower metabolism means
you'll gain weight if you don't reduce the amount of food you eat.
And according to Covert Bailey, dieting alone can actually slow
down your metabolism, which just makes matters worse. The best
way to lose weight and look fantastic is to eat a healthy diet filled
with fresh fruits and vegetables, while also using both aerobic
exercises and strength training exercises throughout the week.
Eat right, practice a simple weight lifting
program three times a week. Walk a few more blocks to work. That's
all it takes to get the improved metabolism that helps you lose weight
even when you're resting and having fun.
Wayne Wescott, Ph.D., fitness director at the South Shore
YMCA in Quincy, Mass, conducted a study that put 70 people
on a low-fat diet while also testing the effects of exercise.
One group did both endurance and strength training, or weight
lifting, and lost twice as much weight as the group that only
used endurance exercises. What's more, the group that didn't
lift weights lost half a pound of muscle in two months,
while the weight lifting group gained two pounds of muscle.
Evidently, dieting and exercising without strength training
can cause you to lose muscle mass, which will slow your metabolism.
That means you won't be able to maintain your weight loss,
and will slowly regain your lost weight when the diet is over.
Weight lifting for osteoporosis - build stronger
If you're still in your teens a weight lifting program will quickly
tone your body and help you look fantastic in your new two-piece swimsuit.
It will even help you stand taller and move more gracefully. These
are all wonderful reasons to start a simple weight lifting program,
and I encourage you to do so.
If you're older, say 35 or more, weight lifting exercises offer even
more. Some people have found a reduction in their arthritis symptoms,
and many doctors insist that their patients with high blood pressure
need to begin lifting light weights. It has also been shown that we
begin to lose muscles by about a half pound per year after the age
of 35 - and replace that muscle with about 1 1/2 pounds of fat! This
does more than make you look pudgy - the reduced muscle mass will
lead to feeling fatigued and weaker as you get older. Lifting light
weights three or four times a week, and getting out of the house to
do some walking, will help to reverse this natural trend.
But perhaps the most important reason to take the time to lift weights
a few times each week is the threat of bone loss, or osteoporosis.
As we age our bones begin to lose calcium, causing them to become
brittle and easily broken. We don't have to sit back and just wait
for it to happen - we can actually reduce the calcium loss, and even
reverse it, with simple strength training exercises.
Research at Tufts University found that
post-menopausal women who lifted light weights at least twice
a week actually gained bone mass at about 1% a year, while
their more sedentary counterparts lost bone mass at the rate
of about 2% a year. By strengthening the bones, older women
can stay active, involved and independent throughout heir
Weight lifting made easy:
could get started with a weight lifting program with a personal trainer
and a membership at a reputable gym. But some of us can't afford the
expense, and many more people prefer to begin their exercise program
away from all those mirrors and skinny people.
If you prefer to start with a less expensive
alternative, we highly recommend that you start with our eBook - Weight
Lifting for Absolute Beginners. Jessie and I, the author and
illustrator of this book, have been involved in the health and fitness
world for years.
We know the importance of presenting the material
in a way that is easy to use, so that you can begin your weight lifting
We selected the very easiest weight lifting exercises to learn.
Jessie's clear illustrations show you how all the exercises are
done so that you can see how easy they are do. Even for ordinary people,
We even collected all the illustrations and put them on printable
posters that show three simple routines for you to follow on different
"I had had an inkling of the benefits
of weightlifting before, but no complete plan. This plan makes
it so easy to keep track, gives more info about procedure
than any other “method” I’ve come across,
and is so low key with fillips of humor, which make it more
enjoyable. Thank you!"
You'll vary your routine each day:
You'll learn that muscles are built while resting, so you'll
do the first weight lifting routine on Monday, then do 20 minutes
of an aerobic exercise of your choice on Tuesday (walking is great!),
and do the second weight lifting routine on Wednesday.
Thursday is aerobic day, and on Friday you'll do the third weight
lifting routine. (Don't worry about forgetting which routine to do
on what day - the journal pages lay it all out for you.)
Each routine will take only about 1/2 hour - but you'll probably
see and feel the results within a few days.
You'll begin to feel stronger. Your body will become more firm and
attractive. If you're now overweight you'll soon notice that your
clothes are getting loose - time to go shopping for that cute little
outfit you've always wanted!
And you won't be able to see inside your cells, but your metabolism
will speed up and your bones will begin to get stronger - something
you'll be very grateful for when you're older.
Weight lifting is fun - it's easy to stay
To make it easy to stay on track and stay motivated, we've included
printable journal pages at the end of Weight Lifting for Absolute
Beginners. You can keep track of the routines you did each day,
the number of repetitions, and the weights you used. You should also
keep track of how you feel each day and some of the important milestones
of your week. This will help you notice when your emotions affect
your energy - and when your exercise routine improves your mood. We
strongly recommend that you print out your journal pages and keep
them in a loose-leaf binder for future reference.
While we can't guarantee results for everyone, many people who start
a simple weight lifting program at home see changes in their body
so quickly that it's easy to stay enthusiastic about the program.
We hope that you'll continue to learn as much as possible about the
amazing improvements that are possible with even the easiest strength
Weight Lifting For Absolute Beginners is illustrated
so well that any beginner can understand the exercises immediately.
The illustrations of exercises are really lifelike, and the
descriptions are clear, straightforward and easy to follow.
In addition to guiding you through the exercises, this e-book
provides complete workout routines and gives you a clear-cut
plan to stay on track. Weight Lifting For Absolute Beginners
will do more for you than a session with a personal trainer
- and for only a tiny fraction of the cost! I highly recommend
this outstanding e-book to anyone who wants to get the most
out of their workout.
Author of Practical Weight Loss
Start Lifting Weights Today!
When you order Weight Lifting for Absolute Beginners below
you'll receive an instantly downloadable e-book that
includes the following:
that help you choose the right equipment for your fitness level, without
spending much money.
fully-illustrated exercises, to work your abdomen, back, shoulders,
arms, legs and buttocks.
printable illustrated weight lifting exercise charts that you can
put on your wall near your exercise area, to make
it easy to follow each routine from start to finish.
pages that you can print and add to a three-ring binder, so you can
easily keep track of which exercises to do each day and keep a record
of your progress.
You will quickly learn each of the three routines,
and you'll soon be feeling the extra strength and fitness that weight
lifting exercises give you. Plus you'll have the extra benefit of
having an improved metabolism, so you'll be able to stay thin without
extra dieting. And your bones will stay strong while your balance
and stamina improve.
Our eBook was written for ordinary people like
us - not athletes. No matter how fit (or flabby) you may be now, you
can see improvement quickly by following the simple weight lifting
routines in Weight Lifting for Absolute Beginners.
Weight lifting - You can do it!
You will quickly learn each of the three routines, and you'll soon
be feeling the extra strength and fitness that weight lifting exercises
give you. Plus you'll have the extra benefit of having an improved
metabolism, so you'll be able to stay thin without extra dieting.
And your bones will stay strong while your balance and stamina
Our eBook was written for ordinary people like us - not athletes.
No matter how fit (or flabby) you may be now, you can see
improvement quickly by following the simple weight lifting routines
in Weight Lifting for Absolute Beginners.
Weight Lifting for Absolute Beginners
is available now for immediate download. Start your program today,
and you'll be amazed how quickly you begin to see results.
now for instant download - only $14.97
(This link takes you to a quick and secure order form.)
Weight Lifting for Absolute Beginners takes
approximately 3 minutes to download if you have a 56K modem. It is
in PDF format using Acrobat Reader, a free program
which works on all computers. (It is probably already installed on
your computer, but you'll receive directions for getting your free
copy on the download page, just in case.)
Because we are so confident
that you will love this program, we're offering you an easy way to
make a decision. If you are not satisfied for any reason, simply send
us an email within 8 weeks of your order, and we'll refund the purchase
price, no questions asked.
now, so you can get started right away!
(This link takes you to a quick and secure order form.)
Both Jessie and Jonni welcome your comments.
Send your email to firstname.lastname@example.org
© 2003 - 2006 Jonni Good and Jessie Good
Wet Cat eBooks
1311 V Ave
La Grande, OR 97850
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