Using Free-Weights at Home

Free-weights are an easy and effective way to exercise at home. Do you know that by working out with them you will keep burning calories even when you are just sitting still? Well, I do. I have been working out in Gyms for over 20 years and weights are just as much a part of my routine as aerobic exercise, where you burn calories only when you are actually running. When you quit running........you quit burning calories. With resistance training, using free weights, you burn mega calories while you are working out, but the added bonus is that even when you stop, and up to three hours afterwards, your body will keep up the accelerated calorie burning! How's that for the best news you've heard in years!

Well now that you've got the info, here's the challenge - What are you going to do with it? Resistance training doesn't require you to go to a gym, because there is no special equipment needed. You can participate in some authentic, muscle-developing resistance training right in your own home. In fact, you can do most of it while watching T.V.! It doesn't get much better than that, does it?

When using weights you are focusing on the muscles so you will probably loose fewer pounds than strictly aerobic workouts. The reason for this is that muscle weighs more than fat. You could loose 5 lbs. of fat, but in the muscles you've gained an inch, so it cancels the loss out. The muscle gain made up for the fat loss. But that is Wonderful because you are now looking so much healthier and more toned. Good swap!

What you need to get started is two hand weights. For women, start out with 2 lb. - 5lb. weights and for men, try 10 - 15 lbs. If you want to crank it up a notch, there are 2 & 3 lb. weights available for your ankles that will shape your calf and thigh muscles and burn more calories. Wear them around the house or when you go out walking. You can find these weights at Walmart, Target, and most sporting goods stores. If you want to save some money try looking around at Thrift Stores and see what you can find. They don't have to be "pretty" or sporty to work!

The exercises are very simple. It is actually the repetitions that you will increase once you are comfortable with the basics. In 2-3 months, after you have increased the repetitions to higher numbers, you will find that you are ready for some heavier weights. Women can add 5 lbs., men you can add more, and then repeat the same exercises. You can keep doing this progression of adding weights until you've reached your goal in size and weight.

Be Warned! Do not jump to the heavy weights when you first begin because your muscle tissue needs to be built up and this takes time. If you get out the heaviest weights first, they will tear the muscle tissue. Build up sloooowly. This is how we do it in the gyms.

As I said before, the reps, or the number of times that you do an exercise, is what is important. So find your place. It could be sitting on the couch, bed or standing in front of a mirror. Good form is important, so a mirror can be useful.

Take a weight in each hand, and stretch up to the ceiling and then lower out to the side, keeping the arm straight, (at shoulder height). Hold for a 5 count. Relax. Repeat 10x. If you stand you will receive extra benefits on this exercise.

You may sit or stand. Let arms drop to your side with weight in hand. Bend elbow and bring up to touch weight to upper arm. If the weight is heavy for you, work 1 arm at a time. Later you will be able to lift both arms together for maximum benefit. Do 3 sets of 10 resting for 1 minute in between each set. As you improve, do 3 sets of 15, then 3 sets of 20, up to 3 sets of 50 while you are watching T.V.

This exercise will help the triceps and that flappy under part of the arms women hate so much. Stand, lifting 1 arm straight up to the ceiling. Then turn fingers inward toward the body and bend the elbow so that the weight goes back behind the head, lowering it slowly. Keep elbow pointing upwards. Then extend it back up - slowly. Start with 3 sets of 10, and then increase as you improve.

Let arms fall to the sides. Bend over and touch the floor with them. Stretch arms out to the sides, while still bent at waist. Return weights to floor; then straighten up. Start with 3 sets of 10, increasing.

This is the last. Sitting on couch or chair, extend arms down in front of you. Slowly lift one weight and arm, bending at the elbow until weight is completely up to chest. Slowly lower back to position. Alternate arms; this will work the biceps. If you're a man, increase to as many as possible for optimum benefit. These can be done in succession for up to 50x. Rest in between sets. Work other arm.

This is exactly the routine I use when I don't go to the gym. Stick with these exercises everyday and you will see soon see noticeable results. Good Luck!