Extreme Body Shaping
Get Your Body Into Extreme Shape

Body Weight Training

Olympic Weightlifting & Training Body Weight

By:- Khizer Hayat Raja

Olympic style weightlifting is a sport of strength and power. The beauty of this sport is the body weight division in both men and women categories. There are eight men body weight categories and 7 women categories. All the competitions scheduled under these body weight categories. Some time lifters control their body weight or reduce to take part in the competition as per their body weight.

Mostly lifters are not aware about their training body weight and they control their body weight all the times and this action impairs their performance at the time of competition. For example if a lifter's body weight is 56 kg and how much body weight he needs in training and how much body weight he needs at the time of weigh in to take part in the competition.If the lifter has to compete two times in a calendar year so this is very important for him to know that how much body weight should be in the daily training? There is a very strong link between training body weight and competition body weight.

How much training body weight should be of the lifter for good performance? How much body weight a lifter should reduce? These are all questions and for the high level training and competition there is need to know all the process and facts for good results. This is a scientific and methodological process to meet their requirement for the good performance. If a lifter lose more body weight at the time of weigh in, he or she will not be able to perform well on the platform.

We will discuss in details in this article that how much training body weight should be for lifter as per their competition categories.

We will discuss as per categories of men and women.

Men 56 Competition Category

Ideal training body weight = 58 kgs to 59 kgs

% age more than body weight Category = 3.57 % to 5.35%

Men 62 Competition Category

Ideal training body weight = 64 kgs to 65 kgs

% age more than body weight Category= 3.22 % to 4.83%

Men 69 Competition Category

Ideal training body weight = 72kgs to 72.5 kgs

% age more than body weight Category = 4.34 % to 5.07%

Men 77 Competition Category

Ideal training body weight = 80 kgs to 80.5 kgs

% age more than body weight Category = 3.89 % to 4.54%

Men 85 Competition Category

Ideal training body weight = 88.5 kgs to 89 kgs

% age more than body weight Category = 4.11 % to 4.71%

Men 94 Competition Category

Ideal training body weight = 97.5 kgs to 98 kgs

% age more than body weight Category = 3.72 % to 4.25%

Men 105 Competition Category

Ideal training body weight = 109 kgs to 109.5 kgs

% age more than body weight Category = 3.66 % to 4.11%

Men + 105 Competition Category

Over 105 category is the highest category and there is no maximum body weight limits that's why we are unable to assess or calculate this category.

Now we will discus about women categories:

Women 48 Competition Category

Ideal training body weight = 50 kgs to 51 kgs

% age more than body weight Category= 4.16 % to 6.25%

Women 53 Competition Category

Ideal training body weight = 55 kgs to 56 kgs

% age more than body weight Category= 3.77 % to 5.66%

Women 58 Competition Category

Ideal training body weight = 61 kgs to 61.5 kgs

% age more than body weight Category= 5.17 % to 6.03%

Women 63 Competition Category

Ideal training body weight = 66 kgs to 66.5 kgs

% age more than body weight Category = 4.76 % to 5.55%

Women 63 Competition Category

Ideal training body weight = 66 kgs to 66.5 kgs

% age more than body weight Category= 4.76 % to 5.55%

Women 69 Competition Category

Ideal training body weight = 72.5 kgs to 73 kgs

% age more than body weight Category= 5.07 % to 5.79%

Women 75 Competition Category

Ideal training body weight = 78.5 kgs to 79 kgs

% age more than body weight Category= 4.66 % to 5.33%

Women + 75 Competition Category:

Over 75 category is the highest category and there is no maximum body weight limit that's why we are unable to assess or calculate this category.

Now we will move to our next stage that is about the reducing body weight for the competition category.

3 Weeks plan to reduce body weight

Three weeks before the competition a plan to reduce body weight can be designed. Through controlling the diet and one night before weigh in the body weight should be 800 to 900 grams more than competition category.

For example a lifter of 56kg category, weigh in time is 8:00 Am next morning, should be 800 grams more when going to bed. He will lose 800 to 900 grams within the night. At the time of weighing in his body weight will be 55.9 kgs.

Details of losing Body Weight in 3 Weeks for Competition

If 56 category lifter's body weight is 3 kg more then:

First 20 days he has to reduce 2.2 kg.

One night before competition 800 grams.

One hour before competition 50 to 100 grams.

After Weighi in Strategy

Exact after weighing in he can use some drinks or energy drinks to re hydrate and also can eat light carbohydrates and proteins mixed light meals. When he will go for the Snatch competition on the platform his body weight will be 57.5 kgs or 58 kgs and when he will go for the Clean & Jerk competition he might be 59 kg because he should continue to take some energy drink or liquid meals slowly during all the way to competition warm up.

Now it is clear that a 56 category lifter will perform his Clean and Jerk in his training body weight. There will be very minor chances of performance impairment after using this method.

How Much Body Weight Should be at Weigh in Time?

I have analyzed the 2009 and 2010 world weightlifting championships and found the following facts of the gold medalist of both genders in 2009 and 2010 world championships. At the time of weighing in the body weight were:

Category WWC 2009 WWC 2010

W 48 47.97 = 0.03kg 47.88 = 0.12kg

W 53 52.99 = 0.01kg 52.84 = 0.16kg

W 58 57.42 = 0.58kg 57.54 = 0.46kg

W 63 62.62 = 0.38kg 62.35 = 0.65kg

W 69 68.74 = 0.26kg 68.23 = 0.77kg

W 75 74.91 = 0.09kg 74.67 = 0.33kg

Average Difference = 0.225kg = 0.415kg

Category WWC 2009 WWC 2010

M 56 55.43 = 0.57kg 55.61 = 0.39kg

M 62 61.85 = 0.15kg 61.51 = 0.49kg

M 69 68.92 = 0.08kg 68.85 = 0.15kg

M 77 76.35 = 0.65kg 76.72 = 0.28kg

M 85 84.68 = 0.32kg 84.55 = 0.45kg

M 94 92.23 = 1.77kg 91.92 = 2.08kg

M 105 104.95 = 0.05kg 104.11 = 0.89kg

Average Difference = 0.502kg = 0.675kg

Conclusion

The above figures are clear to understand that at the time of weigh in body weight is not less than 700 grams in average. Above figures are taken only who won gold medal in 2009 and 2010 world championships. We have found two different things

A: Training Body weight

B: Competition Body weight

When we do not have competition lifter's body weight should be as the figures are given before the men and women categories. Having this training body weight will help lifter to improve in the performance and 3 weeks before competition lifter can control it as per designed plan. If lifter will keep body weight less than the margin, it mean at the time of weigh in losing more body weight will effect the performance.

By:-

Khizer Hayat Raja

Sr. Lecturer in Physical Education & Sports

International Weightlifting Coach & Expert

E mail: wlexpert@yahoo.com

Frequently Asked Questions

  1. QUESTION:
    Does lower body weight training affect running?
    I'm a runner who is always training for the next race. I lift weights on off days, but I stay away from lower body weight training because I'm afraid it's going to slow me down or at the very least I'll be sore and not able to run as much. Is this true or will it benefit me? If so are there specific excercises to do or stay away from?

    • ANSWER:
      You need to do a total body work out not just your upper body.

      You must have recovery days, but you can lift and run the same week.
      Once you are used to lifting you will not be sore the third day after lifting, and you can change the amount of weight according to your race schedule.

  2. QUESTION:
    can anyone recommend a good book about body weight training?
    i've been looking for a good book(and/or dvd) on body weight training, using little or no equipment. is there anything out there that's written well and explains the exercises thoroughly and offers a few routines that isn't full of marketing hype(matt furey) and overpriced? any good recommendations would be appreciated. thanks.

    • ANSWER:
      I can not answer you a particular book and it would not be fair if i tried to search one for you because my energies are not there. All i can say is to focus your energies for the law of attraction to find the direction you need for what you want to accomplish with your weight training. The universe will guide you to where you need to go and will find the resources (Books, DVDs, youtube pages) that you need along the way.

      My first suggestion is a different category, as one in body building would sound right. I hope this helps

  3. QUESTION:
    Is it safe to do upper body weight training with problematic cervical disks?
    About 6 years ago, I was diagnosed with bad disks at C5/C6 and C6/C7 (I think). I have been asymptomatic for about 3 years now but awoke to pain in my shoulder a week ago and it has now started to progress down my arm. I have an appointment next week with the surgeon who treated me the last time. I am in the habit of doing weight training 4 days a week. Am I likely to aggravate the injury by doing upper body weight training?

    • ANSWER:
      Talk to a competent PT about this, but yes there are safe ways to work out your upper body.

      Strengthening to muscles actually help you support your spine better and take the pressure off.

      But it is a good idea to hold off for a while until you get this settled. Get in the water. Swimming stregthens the upper body without stressing it.

  4. QUESTION:
    what can body weight training do for me?
    5''8 217 16yr , i don't have any weights at home and like no time for the gym, any strength training workouts i can do with my body weight

    • ANSWER:
      iF your 217 then you are already effin huge dude im 16 like 130 and 5"4

      is that 217 from fat or muscle? or both?

      Well you can't do weight training without the weights so...

      You could just start lifting household items like milk jugs and do bicep curls and do SITUPS , CURLUPS, PUSHUPS

      Do bench presses with the milk jugs also

      EVEN THOUGH THE MILK JUG DOESN"T WEIGH that much doing a lot of repititions will help YOu need to pump iron until you can't move your arm an inch

      ALSO DO SQUATS

  5. QUESTION:
    What are the benefits of heavy upper body weight training combined with bicycle riding?
    Is this a good thing? i did notice i dropped a couple sizes in my waist yet ive gained over 20 pounds since early july. I guess muscle really does weigh more than the fat that was there before. Im particularly interested in upper body muscle mass and mostly just toning of the legs as i have naturally always had athletic large calves and thighs. Anything else i can do to enhance my progress?

    • ANSWER:
      Hi If you want to gain muscle mass then you need to include the three main muscle building exercises in to you weight training routines. The bench press, Squats and Deadlifts these will really pack on muscle, use heavy weights with low reps ( always have a spotter for heavy weights). Bike riding is a great cardio exercise to go alongside weight training and will keep your body fat percentage down, which will enhance your muscle definition.

      Forget about checking your weight, for as you have found out muscle does weigh more then fat, use a tape measure and a mirror as you progression guide.

      Stick to a healthy diet and you will see the results.

      I hope this helps.

  6. QUESTION:
    What kind of weight training uses no weights, but but instead you use your own body weight to get lean?
    This kind of training uses your own body weight like with different positions of push ups and pull ups and balancing, kind of like yoga but more for building muscle, i think Usher uses this kind of training. Does anybody know what it's called and can you offer a good source?

    • ANSWER:
      Calisthenics is a type of exercise consisting of a variety of simple movements usually performed without weights or other equipment that are intended to increase body strength and flexibility using the weight of one's own body for resistance.
      Examples of calisthenic exercises include sit-ups/crunches, push-ups, and squats.
      The history of calisthenics is linked to gymnastics.

  7. QUESTION:
    How much should a man of my body type lift during weight training?
    I am 24 years old with a height of about 5'8'', weighing between 135-140 pounds. I have been weight training for the past 2 months now but feel like I have plateau the past few weeks. Note: I exercise at home using a pair of 25 lb. dumbbells as well as one 15 and 20 lb. dumbbell and do the classic body-weight exercises.

    • ANSWER:

  8. QUESTION:
    How to do a hiit full body weight training workout?
    I've been doin hiit cardio for a while now I wanna bulk up but I don't know hot to do a full body workout

    • ANSWER:
      here is a website hope it helps:
      http://www.answerfitness.com/150/full-body-workout-plan-workout-routines/

  9. QUESTION:
    Is running or walking an adequate substitute for lower body weight training?
    Does this meet the weight bearing requirements to prevent osteoporosis? And do all bones need weight bearing exercise to prevent osteoporosis?
    What is with you people giving me weight loss advice. Tell me one place in my question that even mentions weight. If you aren't going to read the question, don't even bother answering!

    • ANSWER:
      First question: Walking,Running are quite different from weight training. Weight training is working your muscles with resistance, and holding this resistance for a certain time. The walking and running are movements. They both are quite different from each other, and all are beneficial. It depends upon what your goal is. If you want to lose fat the walking, running is the key, if you want to firm up then weight training is for you. Both together are also great.

      The weight bearing requirements for osteoporosis is the walking and running. This works because the impact from the feet vibrates the bones all the way up your skeleton, this in turn causes reproduction inside your bones, and this keeps them from getting hard and brittle.
      All bones don't need the weight bearing, it is the walking and running that is good because of the impact, and the vibration of the bones.

  10. QUESTION:
    What's better for my young son: weight training or body weight exercises ?
    He's 10 years old; however, I don't want the weights to stunt his growth either. I remember when I was in junior high I would see some huge muscular kids; but later in life when I seen them as adults they were very short; but still muscular none the less. Is it better to have him do body weight exercises like push ups and hindu squats? I want him to wrestle.

    • ANSWER:
      I think conditioning exercises are best. Leave weight training for until he hits puberty. ^ ^

  11. QUESTION:
    How can I incorporate body weight exercises with weight training?
    How can I incorporate body weight exercises with weight training?

    • ANSWER:
      That's an excellent question. Since most exercises done in a gym are really variations on traditional bodyweight exercises, incorporating bodyweight training into your regular weight lifting routines will be pretty simple. Any exercise done with weights can be mimicked or duplicated using your bodyweight for resistance. For example, instead of doing your regular triceps exercises with dumbells or cable pull-downs, try a ladder set of diamond push-ups. Pull-Ups are great for your shoulders and back and bodyweight squats and lunges will work your legs. For a simple full body exercise, try the burpee. Check out the link in the source box. Bodyweight Exercise Tips is completely dedicated to bodyweight exercises. There's even demonstration videos for the multi-count exercises.

  12. QUESTION:
    Any tips to build my strength up using body weight training not weights?
    Does anyone know any methods to increase my strength? At this moment I am stuck on the same press ups and also the same chin ups?

    • ANSWER:
      Do pull-ups, overhand chin ups and concentrate on pulling with your back and through your elbows, and don't cheat by using your body for momentum, momentum is just making it easier you want to make it harder. Have a set number to do each time , say 50, you just keep doing as many sets as you have to until you reach 50, and you try to cut down the amount of sets you do achieve the 50. Only have 30 - 45 seconds rest between each set.

  13. QUESTION:
    Body weight training, does it build strength?
    I see all these in home DVD's using straight body weight training to burn fat and build muscle. Does it help make you stronger also. Im trying to burn fat and gain strength. Is body weight training the best way to go. Like push ups, sit ups, pull-ups. or is it possible to incorporate pushups and pull-ups into weight lifting.

    • ANSWER:
      Hello it's a great way to get started. It will build strength and burn some fat. And sure you can add in weight training as well. Good luck at working for your goals. Don't give up keep persistent.

  14. QUESTION:
    Does any type of lower body weight training make you faster?
    I heard this is typically true.
    Does that mean any machine I work on at the gym improve my fast twitch muscles? Even when I don't use the barbell? Cause I never have anyone to spot me.

    • ANSWER:
      Weight is a troublesome problem for many people, especially those trying to lose it. I checked out acai berry and it sure worked for me. There's a free trial happening currently at http://janets.slimmingregimepro.info , why not try it, what's the worst that could happen?

  15. QUESTION:
    What is better weight training or body weight exercises?
    My goal is to get extremely defined with as little equipment as possible. Where I am I can only have small things; two small dumbbells, perfect push up, wrist roller, weighted vest, ab roller, a mouth guard with weights at the end to strengthen my jaw and neck, jump rope, running shoes. How can I use these few items to get the extreme definition I really want?

    • ANSWER:
      To become toned and defined you basically want to do as many reps with low weight levels as possible.

      Just do your exercises with low weight and do as many reps as you can until you max out and cannot do anymore.

      Do 20+ minutes of cardio daily.

  16. QUESTION:
    weight training and body weight exercise question?
    I want to be lean but be really strong but not look really strong I dont want huge muscles sticking out and stuff.I do more bodyweight exercises then I use weight I barley use weights actually.I was wondering what is the difrence in weight training and doing bodyweight exercises Is weight training and using weights used for making your muscles big?Can you still get as strong as weight lifters that look strong?

    • ANSWER:
      If strength is what you want, lift heavy weight with proper form.
      2-4 repetitions = Strength
      6-8 repetitions = Mass

      You barely use weights? I hope you don't end up like one of those bicep/tricep/chest guys. I'm pretty sure you're neglecting major muscles such as your back, shoulders, etc. Try this routine.

      Monday- Chest tricep
      tuesday- Rest
      wednesday- Bicep/back
      thursday- Rest
      Friday- Shoulders/legs/abs
      Saturday- rest
      Sunday- rest

      search up some workouts. 3 sets of 2-4 repetitions, usually 3 different workouts for each body part (so like 9 sets each) YOUR FORM IS ESSENTIAL, DONT GET INJURED!

      then later (after a month or two) switch up your workout. If you ever need help, email joedoan10@yahoo.com with ur questions

  17. QUESTION:
    How can I work on strength training and body weight exercises at the same time?
    I do a fight club type thing, and it requires strength training with heavy weight along with exercises like body weight exercises, explosive squats etc. You need an adequate amount of rest to gain any progress. So is there any way that I would be able to efficiently balance these two out?

    • ANSWER:
      try this
      Monday & Friday

      Squats 3 sets 8 to 12 reps
      Bench press 3 sets 6 to 10 reps
      Chins 3 sets 8 to 12 reps
      Seated dumbbell press 2 sets 8 to 12 reps
      Standing calf raises 2 sets 12 to 20 reps

      Wednesday Arm Specialization

      Standing Barbell Curls 5 sets 5 to 8 reps
      Lying EZ bar Tricep Extension 5 sets 6 to 8 reps

      Friday Arm Specialization

      Scott Dumbbell or Barbell Curls 3 sets 8 to 12 reps
      Overhead Pulley Tricep Extension 3 sets 8 to 12 reps

      so work out 3 days a week, and eat

  18. QUESTION:
    Can the body-weight training make a better result than the GYM?
    I've no time to go to GYM . I like the body -weight training (like push-up & pull-up etc....) so can it lead me to a strong & a good looking body like the GYM (bodybuilding exercises)?
    please , advice..

    • ANSWER:
      Yes it is

  19. QUESTION:
    How to lose body fat by weight training?
    I have lost a lot of weight over the past few years, yet I still have body fat still on me. Like on my arms, chest and on my sides. I lose weight by exercising but I have yet to do weight training. If I were to start weight training, how long would it take to see the fat go away and how many times a week should i weight train to get the absolute effect?

    • ANSWER:
      try the Lil Jack workout its pretty easy http://www.youtube.com/watch?v=TKCGe2Ezris

  20. QUESTION:
    Can I do body-weight training only every day?
    I want to start working out more naturally and am thinking of changing my routine to a strictly body-weight one. I know when damaging (working) muscle, you should rest at least 48hrs. until working that muscle group again, but does this apply with body-weight as well? I've heard varied reports and am still confused after years of wondering this...

    • ANSWER:

  21. QUESTION:
    Will I still lose muscle following the insanity program if I include "upper body weight training".?
    Hey everyone.

    I want to follow the insanity program, but alot of people say it might cause muscle loss and maybe even make you somewhat weaker. I was wondering if this still would happen if I also did the extra that came with it "upper body weight training". Please try to answer my question if you've followed the insanity or just know alot about it =].

    Thanks everyone

    • ANSWER:

  22. QUESTION:
    How muscular can your body get with body weight training (calisthenics) and how much should you do them?

    • ANSWER:
      well, i did them in tandem with heavy weight training back in HS, and was able to bench 125% of my weight, squat 200% of my weight, and do all sorts of crazy things like hold myself out sideways on a street lamp.

      its all in how intense you are and how dedicated you are to achieving results.

      also, it takes a long time to see significant changes safely.

  23. QUESTION:
    Has anyone ever tried a full-body weight training routine and were your results as good as split day training?
    Of those of you that have tried a full-body weight training routine (i.e. doing one or more exercises for each body part during a workout and working every body part at least once), did you get good results?

    I typically do a push pull split where days 1, 3 and 5 are chest, shoulders and tris and days 2, 4 and 6 are Back, Bi-ceps and Legs but need to change my workout up and I'm thinking about going with a full-body workout plan where I'll be supersetting and doing lots of compound movements to target my entire body.

    Has anyone had success with a full-body plan?

    • ANSWER:
      I've had limited success w/ full body workouts, i take my weight training pretty seriously, i train/eat like a body builder... although i don't compete(a little to shy) To maximize my results i tend to change up my routine frequently.... push/pull, front/back, upper/lower.... there are endless possibilities... that's why i rarely do the same workout twice. When i do full body workouts it'll usually go for about a month... then my body gets used to it...and ill go back good ol' splits. Super setting when doing splits works well to stimulate muscle fibers... when done w/ full body... it will mainly just boost up your heart rate....(unless you super set the same body part... which would require alot of lifts per workout)

  24. QUESTION:
    I need some good resources on body weight strength training, DVDs books etc?
    My back is not holding up to weights anymore. I need some good strength training exercises without weights. Anyone know any good websites, books or DVDs so I could keep strength up without weight training? Also I need strong legs to so the training needs leg work.

    • ANSWER:
      I'm a customer - www.mattfurey.com

      I travel heavily for work, and Matt's stuff I can do in any hotel room, no equipment needed and still stay fit.

  25. QUESTION:
    weight training/body building/static contraction: Basic/Dummies guide?
    Hi All

    Can you recommend any books, websites or dvds that can teach me a beginners guide and understanding to body building, weight training and static contractions?

    I always get confused with all the various ways to exercise a muscle and the machines and techniques etc. I just want to learn as others have as to what works and then do it

    thank you

    • ANSWER:

  26. QUESTION:
    How does weight training differ to body building ?
    In other words how is weight training different to body building ??? What is the difference between these two ??? Aren't they the same thing ???

    • ANSWER:
      No, they aren't the same thing. Weight training's primary focus is strength building, while body building's primary focus is to increase the size of muscles. Body building (also knows as body sculpting) takes hours of work in the gym to achieve. It takes endless sets of reps. Weight training, on the other hand, can be achieved using limited number of sets and reps per exercise. Weight training can be done using as little as two sets of ten reps per exercise. There is no way that you're going to build huge muscles doing this.

      If you ever read "The New Encyclopedia of Modern Bodybuilding" by Arnold Schwarzenegger, you would know that he spent hours per day in the gym... every day, doing set after set or reps to achieve the look that he had.

  27. QUESTION:
    What is better to do at a younger age(13-16)body training or weight training?

    • ANSWER:

  28. QUESTION:
    Is it ok to do body weight exercises after strength training?
    I like to do 5-7 reps with heavy weights at the gym once every 2 days. However, I also need muscular endurance and some people say that you can do body weight exercises without having to worry about over-training. Is this true? Can I bench press one day and do push-ups the next? Is that effective for strength and endurance or is it not leaving enough healing time?

    • ANSWER:
      You do have to be careful one machine I use I bought from www.jym.me and I find this helps me record my strength so I can make sure I'm not over doing it.

  29. QUESTION:
    To lose overall body fat, should I do weight training and cardio?
    I have been doing cardio five days a week, and just started introducing weight training into my routine. Will this make me gain weight or lose body fat?

    • ANSWER:
      If you are just now starting to work out with weights and you want to lose body fat you have to work out the best way that will lose fat on ALL your body. You have to remember to work out all of your body. Alot of people will only go into the weight room and work out the arms, and not anything else which is terrible and not benefiting anything. I personally work out 4 times a week with weights and it is the proper way to do it. For instance one day you do back and biceps, then the next day do abs and back, the next day do chest and triceps, and on your fourth day try to get in a complete body workout with lighter weight. Be sure to rest a day in between the second and third day and also after the 4th day. Make sure to run about 5 minutes, which should equal near a quarter of a mile before doing anything and then STRETCH! cuz that will benefit your muscles most! Good luck to ya

  30. QUESTION:
    List three different areas of the body to focus on weight training?
    List three different areas of the body to focus on weight training and two specific exercises for each area.

    • ANSWER:

  31. QUESTION:
    Is it possible for someone to have a well sculpted body without going to gym or without doing weight training?
    Since I suffer from arthritis my doctor has advised against doing heavy weights. Is there any way someone can have well sculpted body without doing heavy weight training or doing high impact exercises? Will something like swimming help or any other form of exercise? I don't want to be like a heavily built body builder but want to have a well chiseled body.
    Please give your suggestions for the same.

    • ANSWER:
      I have the same problem. I still do some exercises but stick with body weight exercises - push ups, pull up,s dips, and you can get a sculpted body with these and a sensible diet. Good luck.

  32. QUESTION:
    Can i be able to build muscle just by doing body weight training and yet be strong in mixed martial arts?

    • ANSWER:
      Weight training will definitely help you to gain strength and build muscle. You don't want to over train on the mma (cardio) which will break down your muscle gains. So you will need to balance both.

      However, beside just hitting the weights, you also need to monitor your diet. Gaining muscle means more calories and protein while reducing your fat intake. Increase your meals to 5 a day with some protein shakes and creatine. Last get your rest. This will help your body repair and grow.

  33. QUESTION:
    Types of upper body, mid section, & lower body weight training equipment?
    Other than free weights. Please be specific as to whether it's meant for the upper body, mid section, or lower body. Thank you.
    FYI, I'm not trying to lose weight, I'm trying to do my homework.

    • ANSWER:

  34. QUESTION:
    what are some lower body weight/resistance training excercises?
    i do cardio at the moment, and ive been doing some light weight training (1.5kg) for my triceps nd shoulders etc... but i dont have any machines, so i was wondering what i could do for my lower body? i try to do squats and lunges...but are there any other suggestions for more effective excercises??

    • ANSWER:
      power clean..a.k.a full body lifts....most people say power clean lifts work the full body but i think it just builds lower body strength....just buy a 45 pound bar and put 10lbs on each side....then sit it on the ground....pick it up...get under it (squatting position) then stand straight up....do this in 3 sets of 10.....3-4 days a week...u will hav great lower body strength if you do this

  35. QUESTION:
    What is the best way to body fat ........Weight training or cardio?
    I know its good to do both but wich one would be more efficient??

    • ANSWER:
      Cardio

  36. QUESTION:
    will i lose body fat quickly by weight training and cardio ?
    i have recently started the gym again , mainly to lose body fat . im not bothered if i gain weight , just want to lose fat , will weight training and cardio help me to do that ?

    • ANSWER:
      yup your fat will be converted into muscle....and your work out plan will help you.....

  37. QUESTION:
    Gymnast and body weight resistance strength training?
    Hey I want to do strength training such as gymnast do, and body Weight resistance exercises. The strength those people achieve without ever lifting a dumbbell is incredible. I'm looking for workouts and exercises I can do at home because there isn't adult gymnastics in my area. Especially beginner workouts. I have the coordination of a rock, its all good when I'm lying down. Thanks

    • ANSWER:
      Have a look at these 2 websites - they should help you out...

      http://www.changingshape.com/exercise/directory/typeofexercises.asp
      http://www.shapefit.com/

  38. QUESTION:
    Body Weight Training?
    Hi guys
    I have lost 30lbs of fat from just cardio and playing a lot of basket ball and I think it's time for me to start building muscle.
    I don't have access to a gym or any equipment of that sort at the moment so I was wondering if there's any great body weight training exercises I could do to build muscle.
    If there are any could you be kind enough to tell me how many sets and reps I should do for each

    Thank you

    • ANSWER:
      eat healthy

  39. QUESTION:
    Strength training with body weight...?
    I heard that body weight training is really good...However, does anyone know some of these exercises using your own body weight?? I'm interested in learning more on this...

    Thanks in advance!!

    • ANSWER:
      There's a lot of exercises you can do just using your own body weight...A site called, About.com, lists a bunch of really good ones you can do anywhere...The following list are just a few of the ones listed for the "Body Weight Workout"...Click below link for further details & more exercises...
      1.) Squat Thrust
      2.) Push-ups
      3.) One legged Squats
      4.) Backward Stride
      5.) Chair Dips
      6.) Wall Sit
      7.) Jump Lunges
      8.) Reverse Crunches
      9.) Jumping Jacks
      10.) Mountain Climbers - One of my personal fav's!

      *For more:
      http://sportsmedicine.about.com/od/tipsandtricks/a/basictraining.htm

  40. QUESTION:
    Need help with losing body fat while weight training?
    I've heard I need to eat a lot and limit my aerobic excersize if I'm lifting weights. I've been weight training for 2 1/2 months so far. I weigh 183, down from 198. I've gained muscle, but still have belly fat. I lost 15 pounds right of the bat. I think I've leveled off.
    Any advice on how to get rid of the fat?

    • ANSWER:
      Well see the thing about weight training and cardio is a little tricky sometimes because if you do a lot of cardio, then you will be working off some of your muscles, which would be a waste of all your hard efforts. But as long as you do a medium moderate pace, then you can still do cardio, but just stick to about 3 times a week instead of doing it everyday.
      Combining cardio and ab work, will help to slim your tummy down, but remember, just like building your muscles, this takes time too.
      Also try to eat a diet that is high in fiber, whole grains, vegetables, fruits & lean meats.
      And if you are weight training, try to make sure that you don't work out the same muscle groups 2 days in a row, or else that could end up deflating your muscles and slow down growth and recovery time.
      Keep at it and congrats. on the 15 pound weigh loss so far!

  41. QUESTION:
    Should I do lower-body weight training when I do cardio 3-4 hours a week?
    I got back to the gym for the first time in a couple years. After 1 1/2 months I lost 10-12 of the 35 pounds I'm trying to take off.

    My question
    I started off by doing complete body weight training along with 3-4 hours of cardio each week.
    Since I am doing so much cardio, do I need to be doing weight training on my lower body?

    I'm doing the eliptical machine with high resistance - so does that resistance "count" as weights?

    • ANSWER:
      I don't think that the resistance on the elliptical does the same as a good weight routine does. When you use the elliptical machine, you are using different muscles than you do when you work your inner and outer thighs, for example. And you probably don't do a whole lot for your calves on that machine.

      I lost 90 pounds in 2006 (and have kept it off), and I currently do 3x a week of cardio (most often spin because I have bad knees),and 3 hours a week of weight training, either sculpt class, or machines, or my own thing at home. This is the first time in my life (I'm 47) that I've consistently done a weight training program and I believe that it has been much more helpful than the cardio, although BOTH aspects of exercise are important.

  42. QUESTION:
    What are the benefits of weight training for the lower body?
    Or do cardiovascular activities such as running/walking do enough training for the lower body that resistance training isn't necessary?

    • ANSWER:
      You need all 3! Cardio, weights and flexibility training!

      Training the lower body, strengthens butt and legs. Also tones! In addition...makes it stronger and more supple. Remember to stretch!

  43. QUESTION:
    How imp is weight training for fat loss?If 1 does weight training & leaves it, does the body become flabby?
    Is weight training really imp? It does tone the body but after leaving it the body loses shape. What are the best cardio excercises for losing wt?

    • ANSWER:
      Weight training is more for gaining weight, but it's for gaining weight in muscle. I did weight training four days a week for nine months, and now after three months of not doing it I'm not more flabby, I'm simply not as strong. If you're a woman who's trying to lose weight or look slimmer, make sure you find a weight training program that has lighter weights with more reps. Short, heavy reps help you to "get big", like the body builders do.

  44. QUESTION:
    Do you do any weight training(other than body weight training) to accompany your martial arts training?

    • ANSWER:
      sort of. just do some reps with dumb bells, push ups and sit ups. the sit ups are the best part though since all attacks use your torso to generate power and with a stronger core you have more control over kicks.

  45. QUESTION:
    What kind of weight training did Shaolin monks do?
    It's been proven that Shaolin monks did, in fact, lift weights when they trained in addition to their body weight training (calisthenics, plyometrics, etc.). My question is since they did lift weights, what did they do? Did they do the high rep light weight? Low rep heavy weight? Or did they just lift whatever they could as many times as they could? What was the weight training technique that they used that didn't inhibit their speed and fluidity of their movements? I'm talking about monks who know combat, not peformers.

    • ANSWER:
      They often use Stone Padlocks. which are rocks or concrete shaped into a "block with a handle" kinda looks like a square dumbell.

      They also chip stones into balls, kinda like a medicine ball.

  46. QUESTION:
    When a women tries to firm her body by doing weight training frequently,?
    can gaining muscle cause your clothes size to go bigger, what does it mean to firm the body....for me i just want to tone my body , without bulking, and have some definition, will this cause me to be bigger?

    • ANSWER:
      It depends on if you're already active, or if you're a couch-potato.

      Basically if you're active, a woman doesn't have enough HGH to bulk up, so you can just go exercise it will stream-line you, but not increase your size.

      If you're a couch-potato, you will barely have any muscle, then you will increase in size a little, especially around your hips, and booty, because you'll need to recover a healthy muscle-tone.

      Again though, unless you go on a bodybuilder type program, you won't bulk up much as a woman, you just don't have the hormone levels to make that happen.

  47. QUESTION:
    Are there any bodybuilders or pro athletes that used body weight exercises ONLY?
    So I am sort of interested in knowing if there are any bodybuilders or pro athletes out there that got really big and strong by using their body weight only? Body weight training is fun, but I don't want to get too serious about it if I would not be able to gain much doing so.

    Thanks!

    • ANSWER:
      Pro athletes quite possible. Bodybuilders? I highly doubt it. 98% of pro bodybuilders use steroids to stay in the competition but dont get into that shit.

  48. QUESTION:
    How is it that after 3 months of exercise, weight training and healthy diet I haven't lost any fat?
    A high protein, low fat, sugar and calorie diet, plenty of water, along with a full body weight training circuit every other day alternated with high intensity interval training. 3 + full months of this and according to my waist measurement I haven't changed at all.
    What the hell is going on!?

    • ANSWER:
      I had the same problem until I figured out that everyone is different to what kind of exercise they choose to loose weight, and what kinds of foods are (to my body) just not letting me reduce my weight. (There is also that nasty DNA factor involved--my mum got heavier as she got older even with increased food intake, along with my siblings--my Dad was the opposite. I got my mom's genes)

      Some people can get on an elliptical at the gym or just walk on the treadmill for 20 minutes, head on down to the gym and lift a few weights and loose 10 pounds in a month. I didn't have that form of metabolism or DNA that was that simple---it required a lot more work, and a big reduction in diet.

      My metabolism required that before ANY weight lifting took place I HAD TO REDUCE THE FAT FIRST! All that does is try to build muscle underneaths heaps of fat. This accomplishes nothing but months of exercise with nothing to show for it.

      It began with not walking but jogging and running on the treadmill until I was sweating like a pig. I worked out 6 days a week. My diet went 75% protein and real low carbs. NO SUGAR, SODA, BREAD, CHEESE (pretty much, no dairy) I also reduced my diet down by 40%--pretty much cutting my food intake in half. I still felt pretty good even with half of what I normally eat because I was eating a lot of good proteins. (lots of chicken)
      I didn't see any results for about 2 weeks and then BAM the weight was just flying off. I do believe my body and my metabolism was contemplating what I was changing and finally went into submission mode.
      Find your problem food----mine was dairy and grains (milk and bread) I also had to reduce sugar way low. My body really, really liked the high protein and I got used to my new diet that I am still on.
      After the weight came off and I reached my 5'7 body frame to 120lbs, I then started a weight lifting program and saw my muscles getting "cut" looking, my legs looking good--everything looked like I was an athlete. What was amazing was that even with the added weight lifting of squats, leg lifts, crunches, shoulder and "fly" exercises I actually dropped my weight to 118lbs where I thought I would gain a bit. At that point to keep my weight where I wanted it, I just started adding more protein.
      Good luck!

  49. QUESTION:
    What differences in diet, workout and weight training between good body and super buff body builders?
    Hi, i was wondering does anyone know what are the differences between looking like the guys in the BOD fragrance commercials or like this guy: http://www.fatlosstips.com/abs_small2.jpg

    and looking like: http://www.firstscience.com/SITE/IMAGES/ARTICLES/workout/bodybuilder.jpg (which is not what i want)

    Is there a difference between diet, or how much they weight train, or the products they use (talking about legal stuff from GNC, not steroids)

    Ive been reading websites giving guidelines to losing weight and gaining muscle and they all seem to have pictures of pro body builders which is not a body i want.

    Are their routine's the same but less weight training, or what? Any advice would help, thanks.

    • ANSWER:
      Here are some tips .

      1. Train to failure
      2. Its not how long but how hard you train .
      3. Take in 1 gram of protein per pound of bodyweight .
      4. use 8-12 reps
      5. train a muscle once every 7 days
      6. train max 3 times a week
      7. use max 6-10 sets a bodypart
      8. always push to lift more weight and do more reps because muscles grow when subjected to a overload theyre not used to .
      9.take in 20 x your bodyweight inncalories to gauin muscle .( body weight lbs x 20 = cals to gain weight )
      10. stay consistant with diet and training .

      Your answer - superbuff guys have better genetics , have being training longer etc . The routines are similar dont always look for the answer or the quick fix their is non its hard work and dedication to build a great body . If ur geting stronger and you have a adequate diet then you will gain muscle . It doesent matter if a super built pro is on the magazine or product or whatever its their to promote and to also hype the product .

  50. QUESTION:
    Body weight training good 4 me?
    Im 14 years old and i know that weight trainin isnt good and healthy for young people like me. But is bodyweight training like pushups, pullups, crunches etc. bad for me? Or are they good even for young people?

    • ANSWER:
      its fine. you can lift weights too. i started when i was 14.


diet pill | Omega 3 | Melatonin | Vitamin D3