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Abstract

Weight Lifting for Absolute Beginners

"You can do this!"

simultaneous curl weight lifting exercise If 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.

dumbells Inexpensive 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 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.

-

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

strength training

strength training beginners 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.)

Money-back guarantee!

strenth training woman 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.

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
___________________________________________________

weight-lifting-exercise
� 2003 - 2006 Jonni Good and Jessie Good

Wet Cat eBooks
1311 V Ave
La Grande, OR 97850

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