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Guidelines and Advice About Weight-Lifting Exercise

Snatch - Clean and Jerk - Lifting Weights to Improve Muscle Strength, Size and Endurance
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Weight-Lifting Exercise

Fitness Benefits of Lifting Weights
Weights to Build Muscle - Develop Muscles - Raise Metabolism
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How to Get Flat Stomach - Reduce Weight - Weight-Lifting Gloves
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Weight-Lifting Exercise Fitness Workout


What is Weight Lifting?

The sport of weight-lifting involves boosting muscle strength purely to enable the weight-lifter to lift the heaviest possible weights. By comparison, the aim of bodybuilders is to build the biggest muscles (note: muscle size and strength are not highly correlated), while people who do strength exercises or resistance-training or weight-training, are interested in improving overall muscle strength in order to raise their overall level of physical fitness. Weight-lifting involves following a very specific type of fitness and training regime.

Types of Weight Lifted

Competitive Weight-Lifting
The basic type of weight used in modern competitive lifting is the barbell, a steel bar to which caste iron or steel disc weights are attached at each end. The two main types of international lifts are the Snatch and the Clean and Jerk. In the Snatch the barbell is lifted from the floor to arms length overhead in a single continuous explosive movement with the lifter being permitted to move his feet or to squat under the bar as he lifts it to it's final position. The Clean and Jerk is a two-part lift. After lifting the barbell to his shoulders, the lifter jerks it overhead to arms length in his own time. In both lifts the lifter must complete the lift with his feet in line, body erect, arms and legs extended. The barbell in control overhead, and he must either hold the weight overhead for two seconds or wait for the referee's signal before lowering the barbell back to the floor.

Recreational Weight-Lifting
The types of weights lifted in the gym include:

(1) Freeweights, such as dumbells, barbells and body-bars. Free weights allow you to work a particular muscle group and also to work other muscles (eg. triceps, pecs, abs, quads) that assist in the lift-action.

(2) Weights lifted by exercising on weight-training machines, such as leg-press and lat-pulldowns. Weight machines, which are ideal for circuit training, are designed to exercise only certain muscle groups, and resistance levels can be progressively increased for optimal load.

Questions About Weight-Lifting

How Often Do I Need to Lift Weights?
Research indicates that nearly all the benefits of resistance training are likely to be obtained in two 15-20 minute training sessions per week. However, gaining the strength and techniques required for competitive weight-lifting takes years.

Does Weight Lifting Reduce Stomach Fat?
Not necessarily. Remember, there is no such thing as spot weight reduction. The only way to get a flat stomach is to eat fewer calories than you expend on exercise. Even then, the fat you lose initially may not come from your waistline.

Does Muscle Turn to Fat When You Stop Weight-Lifting?
No. Muscle and fat are two different types of tissue. Unused muscle doesn't turn into fat, and fat can't turn into muscle. When muscles aren't used or worked, they simply shrink in size.

Does Weight Lifting Make Women Very Bulky?
No. It takes a greal deal of intensive training, plus the right genes, to become noticeably bulky. In any case, a program of stretches, before and after lifting weights, will keep your muscles leaner.

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