Losing Weight and Sculpting Muscles

If you want to end up with definition (nice muscle curves under the skin) when you are finished with your weight lose, start now. The benefits of muscle sculpting exercises are many from an overall health perspective. Beyond shaping muscle, you strengthen muscle and bone and improve stamina. So if you want those curves, read this article.

Lifting free weights and weighted lunges are two good ways to exert pressure on muscles and improve their size and shape--sculpt muscle. Wait! I heard that. You are saying, "But I don't want to look like a weight lifter." Rest easy, that isn't likely. It takes a significant amount of dedication and weight to get muscles as big as those of a weight lifter or body builder. For most of us, there is little danger that we will over develop our muscles beyond what is just a nice curve. And ladies, most of us have muscles that are smaller than a man's to start with because of simple genetics, so the likelihood that they will get big is small.

If you have never worked out with weights before, it is a good idea to go to a gym for a lesson or two before you start out on your own. You can hurt yourself, if you just go flailing around with weights. You can pull muscles and stop your progress before it begins. Beyond knowing the right way to lift weights, you also want to be sure you are using the right size weights. Most gyms will offer temporary or 'try out' memberships and during that time you can ask a lot of questions and get them to show you how to use weights properly. Ask if the gym offers muscle classes and take one or two until you are comfortable with the concept of weights. Here is a link to a re-print of information from the American College of Sports Medicine, Free Weights brochure, 2003, on How to Safely Use Free Weights.

Don't want to or can't go to a gym? Try this: First, go to youtube.com and type body sculpting exercises in the search box. Explore some of the search results and you can get a good idea of what exercises to do and how to do them, just by watching. Ladies if you like a man with an accent check out Gilad on this youtube.com video clip from Gilad's Ultimate Body Sculpt. This video shows that weights are not required for every move, but I believe they do add value. I wish I had a great beach like the one in the video to workout with everyday. How inspiring is that? FitTV is another good resource. Also check out 75 body sculpting exercises women can do for an hourglass figure.

Now that you have an idea of what the exercises look like and how to use the weights, you can start sculpting. If you don't own weights and don't want to spend a lot of cash, go for used ones. Try a store that specializes in used sports equipment such as Play It Again Sports. Or, you can pull out a couple of soup cans or peanut butter jars or whatever cylindrical weighted objects you have that you can easily hold in your hands and try some of the moves. (Don't drop them on your toes!) A decent bar weight can be constructed using a broom handle and attaching equal weight to either end. Just make sure the weight is even and secure. (Thank goodness for duct tape.)

Start light and add as needed. If you don't feel it in the muscles, add some weight. But keep in mind that any weight is better than no weight, while remembering that too much weight is not good. Even just a couple of pounds can make a difference, especially when sculpting shoulders. But too much weight can cause injury.

Thinking of buying an exercise program you have seen on television to help you sculpt? Wait! Check the listings at ebay.com or another auction site first. People often purchase exercise programs all excited and with good intentions, then leave them on the top of the DVD player and forget them. (I know you wouldn't do that.) They find them six months later and realize they don't have the time, or they can't do the routine because of this or that, or they just don't want to do it. Then they put the program up for sale at a good discount. Just be sure you check out the seller and be reasonably sure that you are getting the genuine article. There are pirates out there.

If you are up for a small investment, you may want to check out the Shake Weight as seen on television. At about $20.00 it isn't a bad way to get started on your arms, shoulders and back. I have seen these at Walmart, so you should be able to find them locally and save on the shipping. And, yes, I have one. When I am pushed for time and I can't do a full weight session, I pop in the DVD and invest my 6 minutes with the Shake Weight. When I first bought it, I was skeptical, but not now!

Tips:

The lift should be challenging, but not impossible.

At the gym they will always tell you to be sure to squeeze the muscle. If you aren't squeezing when you lift, you aren't getting the benefit.

Your movements with weights should always be controlled. No free swinging using momentum. You have to use the muscle.

Sculpting muscles takes work, but oh, my goodness, the results can be fantastic. Look at those legs and, wow, her arms look awesome in that sleeveless dress. And, did I mention the derriere? My legs and my gluteus maximus have drawn significant attention since I started sculpting. : )

Personal Note: People tend to focus on the lower body muscles when walking, running and lunging, forgetting the upper body muscles. They are smaller, but they can add a lot to your 'look,' so don't neglect them. Get those arms moving when you are walking, running, or doing lunges. Exercise your whole body, not just half of it.

CAUTION: Always check with your doctor before beginning any diet or exercise program.