Enjoy Life More with a Balanced Approach

    Want to slim down and lose weight faster? Combine weight training with flexibility exercises and aerobics. 

     If you think lifting weights is just for pumped-up hard-bodies who flex their pecs in public, think again. 

    Building muscle benefits everyone man or woman, at any age. In fact, older people may have the most to gain from weight or resistance training, because strength is so crucial to functioning independently.

Weight training will give you the strength and endurance

WEIGHT TRAINING IS NOT JUST FOR BODY BUILDERS

• First, get seek out proper instruction on the best type, weight, and number of repetitions you should perform. Go slow at first.
• Try to include at least one exercise for each of the major muscle groups.
• Work the larger muscle groups first (e.g., chest, back, quadriceps), then work the smaller groups.
• Alternate among upper-body, lower-body, and trunk (abdominal) exercises.
• Always allow one day between weight-training sessions. This enables your muscle fibers to rebuild.
• Don't overdo it. If you can't perform 10 repetitions, then youre probably trying to lift too much weight. Start with a lesser amount and work up.

STRENGTH BUILDING TIPS:

Squats work multiple muscle groups -- the quadriceps, hamstrings, and gluteals -- at the same time.
How to: Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down in a chair, keeping your knees over your ankles.

Like squats, lunges work all the major muscles of the lower body. Lunges also help improve your balance.
How to do it: Take a big step forward, keeping your spine straight. Bend your front knee to approximately 90 degrees. Keep weight on your back toes and drop the back knee toward the floor-- but don't let it touch the floor.

Push-ups strengthen the chest, shoulders, triceps, and core muscles.How to: Face-down, place hands slightly wider than shoulder-width apart. Place toes or knees on the floor, creating a smooth line with your body, from shoulders to knees or feet. Keeping rear-end muscles and abdominals engaged, lower and lift your body by bending and straightening your elbows, keeping your torso stable throughout the move.

Begin by lying on your back with feet flat on the floor and palms supporting your head. Press your low back down. Contract abdominals and raise first your head (tucking your chin slightly), then your neck, shoulders, and upper back off the floor.

Do crunches with your feet off the floor and knees bent. This technique may help you avoid arching your back; it also engages your hip flexors.

Keep your neck in line with your spine. Don't stick your chin out. Don't hold your breath. To keep chest and shoulders open, keep your elbows out of your line of vision.

The bent-over row works all the major muscles of the upper back, as well as the biceps.
How to: Stand with feet shoulder-width apart, bend knees, and flex forward at the hips, then engage the abdominals and extend spine to add support. Hold weights beneath the shoulders with hands shoulder-width apart. Flex your elbows and lift both hands toward the sides of your body. Pause, then slowly lower your hands back to the starting position.

The facts are clear - if you want to enjoy life more and live longer - your odds are much better if you get some exercise most days of the week!

For the best results - try a balanced approach. Combine weight or resistance training with flexibility and aerobic exercises!  Start building muscles and  getting in shape and enjoy life more!