Lee Labrada helps you choose the right amount of weight
Ask Lee Q & A #1) labrada.com/asklee
Please feel free to ask any questions you may have regarding Fitness or Nutrition and I will be happy to try and answer them. Here's where you can ask.. labrada.com/asklee
ASK LEE "How do I choose the right amount of weight to train with?"
Q: Mr.Labrada, I am a just starting out with weight training and I'm really not sure how to choose the right amount of weight to train with? Can you give me some guidelines?
A: John, congratulations on starting out your workout program. There's no other kind of exercise that is more rewarding, nor more productive in terms of body composition and health.
The important thing to remember is that you will be using the weights and machines to stimulate your muscles. You want to stress your muscles enough to make them grow, but not so much that you over train them and break them down more than you can recover from. It's helpful to think about this example.
Think about sun tanning. The right amount will of sun will get you nice and tan. Too much sun results in a sunburn. Same with muscles! The right amount of training makes your muscles grow. Too much makes you lose muscle.
OK so how do we choose the right amount of weight? Select a weight you can lift about 10 times. This weight should be heavy enough that by the 10th repetition, it should become difficult to lift.
This will take a little trial and error at first, but you'll quickly figure out how much you can handle.
Each repetition, or "rep" should take you about 2 sec to lift and 3 sec to return to the start position.
Exercise until you cannot do another unassisted repetition. Once you can do more than 10 repetitions with the weight increase the weight by a little bit, as little as 2 1/2 pounds. Incidentally, this is why weight training is called progressive resistance training. That is once we become acclimated to training with a certain weight, then we increase it slightly to keep the muscles growing and progressing.
I hope that this will be helpful to you. For those of you who are watching, please keep sending your questions to ask Lee@Labrada.com, and I'll try to get to as many as I can.
This is Lee Labrada, your lean body coach. Stay lean and stay strong.
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