Weight Lifting for Absolute Beginners

"You can do this!"

simultaneous curl weight lifting exerciseIf 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 osteoporosis

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.

dumbellsInexpensive exercise equipment:

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, easiest-to-use
weight-lifting booklet I've ever found. The fact that it's female-centric
really, really *made* the decision to purchase it for me."

Monica

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 used.

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 friends."

Michelle

Weight lifting leads to permanent weight loss:.

One armed overhead extension with dumbbells.Why 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 bones.

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 lives.

Weight lifting made easy:

Overhead press with dumbbells.You 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 program today.


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, like us.

We even collected all the illustrations and put them on printable posters that show three simple routines for you to follow on different days.


"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!"

Frances

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 motivated:.

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 training program.


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.

Melanie Mendelson
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:

Instructions that help you choose the right equipment for your fitness level, without spending much money.

25 fully-illustrated exercises, to work your abdomen, back, shoulders, arms, legs and buttocks.

Three 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.

Journal 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 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 for Absolute BeginnersWeight 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.

Order now for instant download - only $14.97
(This link takes you to a quick and secure order form.)

strength training

strength training beginnersWeight 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.)

Money-back guarantee!

strenth training womanBecause 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.

Order 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 jonni@stress-free-weight-loss.com


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