4 Ways to Take Sit Ups to the Next Level

September 30, 2019 by  
Filed under All Round Fitness, Ideas to Help You Train

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woman in sit up position

Love them or hate them, sit ups are your friend. The traditional sit up is a simple, standard movement for your fitness regimen you can rely on to strengthen your core. Are you taking this exercise for granted? Let us remind you of how to bring proper sit ups into your workout so you can reap the benefits they bring.


Benefits of a Strong Core

Your core is an integral part of your body for developing your fitness. Since your core connects your lower body and upper body, it gets activated at every workout and for most of the exercises you do. Your core muscles support you to do the other movements, making sit ups a workout necessity. If your core muscles are weak or inflexible, it will impair your ability to function at maximum levels when performing the exercises in your workout.

Properly building your core will give you more power and alignment in your movements, enhancing your stability and balance. Think about it, how many movements call for you to tense your abs as you do them? It shows up in everyday actions too, allowing you to do chores and activities more easily and efficiently.

Maintaining a Healthy Back

Lower back pain is a common concern for active people. Did you know having core strength will help eliminate back pain? Performing core stabilization exercises acts as an effective form of physical therapy at reducing lower back pain as your lower back will bear less burden having the adequate workload balanced with your core muscles. This makes sense, doesn't it?

From a physiological perspective, your transverse abdominis hooks around the spine and serves to stabilize the body’s entire midsection, front and back. This is yet another reason you want to stay mindful of the role a strong core plays in your physical well-being. Whenever you're feeling pain in our body, it’s a sign that something is out of balance. Sometimes this thrown-off balance that's signaled by your lower back pain, is telling you your core isn’t doing the substantial amount of work it should be.

How to Do a Proper Sit Up

Since we’ve established the importance of sit ups in your workout, let’s make sure you perform them correctly. It's a familiar position, but you don't want to get lax with your form. Start with lying on your back on the ground, bend your knees and keep your feet flat on the ground. You want your knees to be bent at a 90-degree angle.

Bend our elbows so they’re pointing out at your sides. A helpful tip here is to cup or touch the back of your ears with your fingertips. When you do this, rather than placing your hands on the back of your head, you'll prevent pulling yourself up by your neck as you do the movement. Another option would be to cross your arms over your chest to keep them inactive during the movement.

Your aim is to lift your torso up and toward your thighs. You want to get as close as possible to your thighs while maintaining a smooth motion. Be mindful of keeping your feet flat on the ground and not jerking your body at any point in the movement. At the top of the movement, your lower back should be fully off the floor.

As you lower your torso back to the ground, maintain the same steady flow of movement. Straighten your body to lay back down into the starting position, but try not to release the tension in your core. Keep your abs tightened as you transition to go back up into the next rep.

Avoid Making Common Mistakes

As with any exercise, there are common mistakes you want to consider. These are easy to correct and usually occur as other parts of your body are unconsciously trying to assist in the movement. But you don’t want other assistance, you want the resistance and tension to remain within your core muscles.

The most noted mistake for doing sit ups is to get into a rhythm of using your neck to pull your torso up as you move toward your thighs. You want to avoid pulling yourself up with your neck, as it takes away from your abs doing the work to lift. This mistake puts a strain on your neck and increases risk of injury for a body part that should otherwise be stable for this exercise. As you survey your body throughout the motion of your sit ups, stop the exercise if you feel neck strain, then make your corrections and start again.

Another mistake with sit ups is to drop your torso to the ground toward the end of the rep. If you do this, you’ll interfere with your abdominal muscles maintaining their tension throughout the exercise. You want to get the intended workout by maintaining a slow, controlled motion to lower your torso back down to the ground. You can try to prevent hitting your back against the ground by imaging a thin sheet between you and the ground should only be touched lightly.

4 Ways to Take Sit Ups to the Next Level

woman in a sitting v position

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Whether you're doing an entire core workout or adding some key core exercises to the end of a workout, it’s easy to get crafty with keeping things interesting. How can you bring your core game to the next level? Here are four ways you can level up as you make reasonable dynamic changes. First, let’s see how you can add other abdominal exercises to get a better sit up workout, then we'll work with some weight.

Adding a Twist

It won’t take much time for you to get the hang of sit ups, so we suggest you try pairing them with other abdominal exercises you like to do. A natural addition would be to do some twisted sit ups. Starting in the same position as you would for your regular sit ups, after you lift your torso up toward your thighs, you add a twist. To get balanced twists, you want to turn your torso to the right until your left elbow is touching your right knee, and then alternate twisting your torso to the left next.

Engaging Leg Action 

One of our favorite abdominal exercises to add to your sit ups are flutter kicks. Start by lying on your back on the ground with your palms down and arms alongside your hips. With your legs extended, lift each legs 5 or 6 inches off the ground as you press your lower back into the ground. You will quickly and rhythmically move them in a fluttering motion up and down, switching each leg to be higher.

Whether adding flutter kicks, bicycles, or leg raises, you will notice the additional benefits in building core muscle strength when using your legs. Which ones do you think will provide you with a healthy challenge?

Do Weighted Sit Ups

Yes, doing a few sets of sit ups with your own body weight may tax your body enough. Why not see if you can push those limits by adding extra weight into the mix? Rather than increasing the number of sit ups you’re doing for more intensity, you can also incrementally add weight to your chosen amount of reps once they’ve gotten easier for you to complete.

For weighted sit ups, you start as you would with regular sit ups, lying on your back with your knees bent and feet flat on the floor. You can hold a dumbbell with both hands or weight plate against your chest by crossing your arms over it. Once you feel the weight is secure, lift your torso toward your thighs and then lower yourself back down to the ground.

Use a Medicine Ball

Another way to do a weighted sit up is to add a medicine ball into the mix. Start with a light medicine ball and hold it close to your chest as you sit up and go back down. You’ll notice the added challenge due to the amount of weight you're working against. The positioning of holding the medicine ball to your chest ensures that you won’t use momentum from your arms to reach the top of the movement.

Another modification you can make to your with a medicine ball is to toss it for each rep. When you're sitting up at the top of the movement, you toss it up in the air and catch it, or you can toss it straight ahead if you’re working out with a partner. Adding this next component allies you to work your arms along with your abs, while forcing your core to stabilize itself as you throw the ball.


woman doing stretching outdoors

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The reality is that sit ups work! Knowing these tips to supplement your sit up routine will ensure that you maintain consistent with your core workouts. We recommend gradually increasing the difficulty, adding more challenging movements to your regular sit up, like a twist or a flutter kick. Then experiment with moving additional weight around.

How to Become a Body Builder for Beginners

September 24, 2019 by  
Filed under Body Building Goals

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beginner body builder

Body building is among the best ways to achieve a physically fit body and mind. However, the main reason most people go to the gym and start body building is obviously to improve the way they look by getting a strong, muscular physique or to compete professionally in body building.

To get the best results, body building entails more than just lifting weights; you will need to have discipline, patience, and a great diet plan. Huge improvements should not be expected overnight, rather, you should be consistent, follow your workout and diet plans, and be patient enough to achieve muscle growth.

If you just started body building and you want to gain muscles and carve those abs to improve the way you look, you can contact howtobuildbiceps.net to get useful tips and a guide to body building. Keep on reading this post to learn useful tips on how to become a body builder and take body building to the next level.

Body Building and Workout Routine

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The first step towards body building is to get a gym membership or get sets of free weights to lift at home. To become a successful body builder, you will need to have a plan and a goal to work towards. It is important to evaluate your body and work hard on what you really want to do.

For beginners, it is important that you start by doing 3 training sessions of one-hour workouts per week, and later, increase to 4 per week. Training 3 days a week is the best workout routine as it gives the body enough time to rest. Unfortunately, many people feel they are not doing enough on their rest days - not understanding that sufficient rest is just as important as their workouts.

After making your plan, it is important that you begin with each body part’s basic exercises. For example, you can begin with 2 exercises for each body part and train 3 sets each with 10-12 reps. You should choose weights that challenge you when you lift but that you can manage lifting and avoid weights which are far too heavy to lift.

Basic Exercises to Do When Starting Body Building


To train your chest, you can begin with the flat bench press and then do dumbbell flies.


As for the shoulders, you can begin with one pressing movement, then finish with one lateral movement.


Training your arms is important for a body builder as they should be strong enough to enable you to lift weights when exercising other parts of your body. Training your arms can begin with doing cable curl supersets and then triceps push-downs.


The easiest exercises to begin with when training your back is to start with a seated pull-in movement and then doing a pulling down movement.

5. ABS

To exercise your abs, you can begin with sit-ups and then finish with crunches


Training your legs can begin by doing squats and leg extensions.

Remember to do 3 sets with 10-12 reps of all the above workouts during your first days as a body builder. The outlined points above are good basic exercises to start body building with and you will easily adapt and within 3 weeks you will have made progress and want to do more exercises.

Remember, doing the same thing repeatedly can be boring and, therefore, you should not be afraid to substitute these exercises with others which you will learn.

Body Builder Diet and Supplements

To become a successful body builder, you should have a great meal plan. It is important that you adjust your nutritional intake to cope with the more active lifestyle you are living. You can change your diet to include the following meal plans:


Increasing protein intake is very important in body building as muscles are made up of proteins; your body also needs muscles to repair muscles. You should, therefore, take more proteins and include more beef, chicken, tuna, and tofu among other proteins in your meals.



As a body builder, you should take fiber-rich foods such as fruits and vegetables. Fiber is very important to keep your digestive system in track and to keep pace with your increased nutritional needs.



If you want to become a successful body builder, it is important that you cut off your junk intake. Junk foods such as snacks, sweets, and sodas fill up your stomach with empty calories and deny the body the nutrients you need as a body builder.



Complex carbohydrates will provide you with the necessary energy you will need during your training sessions. Complex carbohydrates, unlike the simple carbohydrates, are less likely to be converted and stored as fat in your body. Complex carbohydrates include sweet potatoes, bread, and whole grain pasta, among many others.



Water is very important for you as a body builder as it keeps you hydrated and helps you avoid fatigue during your workouts. Without enough water, your body won’t be able to function normally and you may even experience a headache or feel sluggish. It is important that you make an effort to consume at least one gallon of water per day even on non-workout days.



Eating 4-6 small meals a day is important to ensure a continuous supply of nutrients your body needs to repair and grow. Taking more meals per day with 3 to 4 hour-intervals will help your body maintain a stable blood sugar level.


In most cases, building lean mass can be achieved through exercise and a proper meal plan. In addition, there are several supplements used by body builders to supplement their meals to enhance their muscle growth.


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These supplements include:

  • Creatinine
  • Multivitamins
  • Glutamine
  • Protein powder supplements

These supplements have numerous benefits and as a body builder, they will help you in the following ways:

  • Give you more strength
  • Reduce recovery time
  • Minimize risk of injury

Tips and More

If you just started body building and you want to get the best results and a great look, the following tips will be of great help to you.


As a body builder, it is important to get organized and, therefore, you should make your own personal workout routine and stick to it. If you are not sure about how to make your program, your training buddy or personal trainer can help you with what to include in your program.

Your workout routine should contain what you train that day, the number of sets, and how many reps you will do on that day.



After you have mastered how to lift weights, it is important that you increase your weights gradually. In addition, increase the number of times you lift each weight and you will be able to gain more muscles and strength.



As a body builder, it is important that you maintain discipline and observe personal hygiene. For example, allow others to use your weights when you rest, wipe off your sweat, and return weights at their default place after you are done.



To achieve your goals as a body builder, it is important that you get plenty of sleep. This is because most of your growth happens when you are sleeping. Getting enough sleep will also give you more strength as you will wake up more energized and rejuvenated to train harder.



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Doing your exercises correctly is very important to enhance your growth. To achieve this, begin by lifting light weights as you will become more flexible with them and you will learn how to lift the weights correctly.

body builder woman with spotter

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Nothing matters most in the gym than your safety. As a body builder, you should be cautious when it comes to lifting and using big weights, you may need a safety belt to protect the lower back.



Proteins are the building blocks for muscles; you should, therefore, take a lot of protein-rich foods such as lean meat, chicken, eggs, milk, and fish.



You should train each group of muscles at least once a week.


Besides the above tips, it is important that you choose a gym that suits you best, for example, one that is near your home. In case a gym is too crowded, consider changing your schedule and come back later in the day. You should also get the necessary clothes which enable you to train efficiently.

You might also need a knee-length short and a loose t-shirt and a pair of sneakers to wear during your workout sessions. A body builder can also make use of a water bottle, a face towel to wipe sweat, and a pair of gloves. It is important that you have the correct gym clothing and other tools.

To become a body builder is not as hard as many people assume; all you need is the dedication to achieve that great body you have always desired. 

If you are considering to become a body builder and you don’t know where to start and how to do it, you can log on to howtobuildbiceps.net and book your initial appointment and we will help you take body building to the next level.

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Extra Protein Boosts Body Building and Muscle Building Workouts

April 9, 2014 by  
Filed under Extra Protein Boosts

Body building is something that most people are interested in learning about and trying out, but for a lot of people, they think that it is only for a certain few or elite to actually accomplish the chiseled muscle look. While, not everyone is designed to grace the cover of a body building magazine, or win competitions, it is possible to get the defined look that you want if you are willing to put forth some time and effort. Like anything that you do to improve yourself, body building takes time, and you need to be committed to it if you really want to see good results.

Muscle building workouts are designed to help build an overall strength to your body, and once you have that established, you can begin to move on to isolating different muscle groups to help each group be defined. Before you begin any kind of body building routine, it is important that you have a good knowledge of what kinds of exercises you need to do, what kinds of foods you need to eat, and what other kinds of workouts you need to be doing.

Some people make the mistake of only lifting weights when they are starting a body building routine. You need to make sure that you are also doing other kinds of core engaging workouts and cardio when you are body building. You also need to make sure that you are taking in enough food every day, and that you are eating the right kinds of food to help you gain muscle and not fat. If you have some weight that you need to gain before you begin muscle building, it should mainly come from protein sources and healthy carbs. You should try to have as much of your food come from these kind of healthy sources because it will allow your body to use them more efficiently and be more likely to turn the weight that you gain into muscle and not fat.

Protein supplements that are available online and at most health food stores are a great way to help get that extra amount of protein that you need, without increasing the amount of fat that you are taking in your diet. Protein helps your body building workouts and build muscle, without gaining a lot of extra fat when you are eating more.

All Round Fitness for Building Muscle and Body Building

April 9, 2014 by  
Filed under All Round Fitness

When you are ready to start body building and getting more muscle, you need to first have a good knowledge about how the muscles work in the body, and what kind of exercises you need to do to work each one of them. Some people think that if they want strong looking arm muscles, they only need to work their triceps or biceps. While you do need to focus on those two main muscle groups in the arms, you also need to work all of the muscles in the upper body, including those of the back and shoulders.

Building muscle all over your body is key to becoming strong and developing a long and lean look. Once you have your core strength, you can then focus on exercises to target certain muscles that you want to work on. You need to have a good core strength which includes a strong mid-section and back. This is important because you need to be able to have the strength to stabilize your muscles during hard workouts. You also need to still be doing cardio exercise like running, walking or cycling throughout your workouts to keep your body limber and strong.

If you only do weight lifting when you are trying to build muscle, you are not going to see the results that you want as quickly, and you are more likely to hurt your muscles because without any other kind of exercise like cardio or stretching, your muscles are going to be more likely to constrict and become tight. You need to be sure to properly stretch after each workout that you do, to help keep your muscles limber and warmed up for the next workout.

If you are unsure what kinds of exercises you should be doing to build strength and develop your muscles in the body, work with a trainer or get some great ideas online that can help you get started on your routine and help you see the results that you want more efficiently.

Workouts to Build Muscle and Train for Body Building

Are you trying to build more muscle and get in shape? Most people at some point are always trying to get in shape, improve their health and build more muscle. When you are ready to take your workouts to the next level and start building some muscle through body building, do you know what you need to do to get results? Building muscle takes a lot of work, but if you find a good plan and stick to it, you can get the results that you want.

If you are already working out, and want to step up your workouts to start including more weight training and body building, it is a good idea to either work with a trainer or go online for some tips on what kinds of weight lifting workouts are going to give you what you are looking for in your muscle building goals. Learning how to do the reps correctly and safely will not only keep you from hurting yourself, but it can also help you isolate the muscle groups to help you get definition.

If you are new to the gym and have not been doing a lot of weight training, or if you have recently lost weight through cardio and now want to build some muscle, you need to know the basics of what kinds of weight training routines are going to work the muscle groups that you want to work. It is important that when you are starting out a weight training routine, you work all of the muscles in your body, not only the ones that you want to define. Developing a strong core is key to any muscle building plan.

Working with a trainer at least at first, can help you make sure that you know what kinds of things you need to focus on at the gym to help you work all of the muscles and develop a lean, defined look. Once you have gotten the core strength and toned muscles, you can begin to focus on different and smaller groups of muscles that will help you get the chiseled look that you want. It is going to take a lot of work, but if you are determined and you stick to your plans, you can see the results that you want. You can learn how to develop your workouts to help build muscle and get in shape.

Working with Trainers to Reach your Body Building and Muscle Building Goals

April 9, 2014 by  
Filed under Working with Trainers

Many people who are starting a body building routine, are wondering if they need to work with a trainer to help them get started. You can always benefit from working with a trainer no matter what your level of fitness is, or how much time you have spend in a gym. Trainers are able to work with you on a personal level to help determine what is most likely going to work and get you the results that you want. You can always try to follow a muscle building routine on your own, but you may see results quicker and with less effort if you have a professional trainer help you. Trainers are able to develop a program with you that is designed to meet the goals that you have set for yourself. They can help you every step of the way in meeting those body building goals and helping you get in shape.

Why can you benefit from a trainer? Personal trainers are there to help everyone reach their fitness goals, and are certified in the field to know what kinds of weight lifting sets and what kind of nutrition plans are the best. Because everyone is different, what may work for someone else, may not be what works for you. If you try to follow a plan that you see online or that you have used from someone else, you may not be doing what is best for your body. Trainers are able to assess the needs and goals of your own body, and help you design a plan that works best.

If you have tried other programs before and not seen the results that you want because you did not have a trainer, it can be worth the money and time to get a trainer who can sit down with you and design your own plan. A lot of people give up on the idea of building muscle and getting the shape and muscles that they want because they have tried and failed before. Don’t waste a lot of time and money trying to do it on your own, hire a trainer. If you already belong to a gym, you can usually work with a trainer that is there to help you. If you do not have a trainer in your gym, you can find one online or in your area that will help you.

Increase Muscle and Build Confidence with the Right Body Building Routines

April 9, 2014 by  
Filed under Featured Image, Increase Muscle

If you are like most people, you are probably always looking for a way to increase the muscle mass on your body, and get the chiseled look that you see from celebrities and body builders. You can get results from lifting weights and eating a healthy diet, but you should know that it is going to take some time and a lot of work to be able to get the results that you are looking for.

For some people, gaining muscle is easier than for others, and it doesnt seem that they have to do much work at all to get bigger muscles and chiseled looking muscles. For others, they may have to spend a lot of time at the gym trying to get half as much body building results. Because each person is different, it can be difficult to know how long or how much work it is going to take you to get the results you want in body building.

No matter what your body chemistry is like, if you follow a plan and stick to it, you can start to see results. The amount of muscle that you are able to build is what may vary. Some people have a better chance of getting muscles that look defined and stick out, while others may struggle to get any kind of definition. One of the first things that anyone needs to do when they are starting a body building routine is to pack on the pounds that they need to convert into muscles. This does not mean that you can go out and eat whatever you want and then work it off. It means that you do need to increase the amount that you eat, but it has to be in the form of healthy foods and the right kinds of foods.

One of the best ways to know that you are getting the right kinds of food in your diet to help you with building muscles is to supplement your diet with extra proteins. Protein supplements help you build the lean looking muscles that you want. Many people find that starting out with a healthy weight gain from healthy foods is key to helping them build the muscle that they need and get on the right track with their body building programs. You can see results as long as you stick with the program and are determined to make it work.

Ideas to Help You Train and Build Muscle for Body Building

April 9, 2014 by  
Filed under Ideas to Help You Train

How often have you been at the gym, and seen all kinds of guys lifting weights and gaining muscle, but yet you struggle to build any bulk at all? Most guys aim to have bigger muscles and build more strength, especially in the arms and chest. While it may seem like you are never going to be able to be as big as some of the other guys, you can still build muscle, add bulk and define the muscle groups that can make you attractive and in shape.

Gaining weight first, before you gain muscle is key. The truth is, you do have to gain some weight in order to gain muscle, but the key is to do a lot of weight training while you are gaining the weight. Turning the weight into muscle right away, is what is going to help you gain muscle and not fat. Be sure that they weight you gain comes from good calories like protein and carbs. Once you have the weight on you that you need to get bigger, you can start lifting some weights and getting those muscles.

If you have never worked out in a gym before, and are new to the idea of muscle building and body building workouts, there is a lot to learn. You may want to work with a trainer or professional at the gym to help you get started on a healthy program. They can help you get on a good plan to build muscles, and can work with you and your individual needs, which is important when you are starting a workout. Body building is not only about strength, but also endurance and determination. If you are really wanting to get the look of a body builder, you need to be ready to put down the roll, and pick up the weights.

Building muscle and defining your muscles is something that takes time and a lot of hard work. It is not something that happens right away, but if you find a good program for building muscle and eat plenty of the right foods, you are on your way to defined and attractive looking muscles. If you are not sure what kinds of exercises you should be doing, or what is best for you to build muscles, ask a trainer to help you get started and get on your way to body building and getting the look that you want.

It is Possible to Build Muscle and Reach your Body Building Goals

April 9, 2014 by  
Filed under Body Building Goals

If you are looking for a way to build bulk and get more muscle, you may be looking for a good exercise and diet plan. The way to get the muscles and definition that you are looking for is not by taking a magic pill, but by hard work and determination. It takes time to build muscle, especially if you are not used to lifting weights or going to the gym. You may not know a lot of the exercises that you need to do in order to build muscle, but with the proper knowledge and training, you can get the muscles and definition that you want for your appearance.

Lifting weights is essential to building muscles, and you want to be sure that you take the time to learn how to build muscles and use the equipment safely at the gym. Once you have the basics down for proper lifting, and know the exercises that you need to do to build muscle, you can really begin to increase the intensity of your program. Taking in a lot of calories in the form of lean protein is a great way to help you gain some weight, and turn it into muscle. You can find a lot of great protein products at your local health food store, or online. There are different formulas available that can deliver you the amount of proteins and carbs that you need to fuel your diet, which is going to help power your workouts and build strength.

When you are ready to take your workouts to the gym and start lifting weights, you need to know what kinds of exercises are going to work what muscle groups. In order to build muscle and strength train your body; you need to work all of the muscle groups. You don’t want to concentrate on only one part of your body at first, building muscle and core strength is key. Once you have gained muscle and strength, you can begin to work on targeting specific muscle groups in the body to really add the bulk. It is going to take a lot of work and time to get the results that you want, and it is important to stay with your workout plan and not give up. Follow the plan that you have established, and follow the proper diet to help get the muscles that you want.

Get Definition for Body Building and Build Muscle with Free Weights

April 9, 2014 by  
Filed under Build Muscle

Body building is as much of an art form as it is work. If you like the look of chiseled muscles and a tight physique, and want to know how to get that for yourself, it is possible. Of course, it takes a lot of labor, and you need to be ready to sweat and work hard. You may not be able to achieve the look of a famous body builder winning competitions, but you can have the look of defined muscles through hard work and the proper diet.

Body building is not only about strength, but also endurance and determination. If you are really wanting to get the look of a body builder, you need to be ready to put down the roll, and pick up the weights. It is not something that happens right away, but if you find a good program for building muscle and eat plenty of the right foods, you are on your way to defined and attractive looking muscles. If you belong to a gym, but have not really explored all of the equipment and weights that are in it, you may want to work with a trainer at first to make sure that you learn the most effective exercises and methods so that you are doing them safely and correctly.

Weight lifting using the machines at the gym will help you get defined muscles and build strength, but you are really going to see those muscles appear when you do the right kind of weight lifting using free weights. Free weights are the ticket to defined muscles and by isolating the individual muscle groups, you are able to give an all around defined look to your body. Free weights are able to target specific muscles that it is harder to do if you only use the machines. Building core strength first is always a good idea, and once you have mastered the basics using the machines, get a trainer and move on to the free weights.

Even if you do not belong to a gym, you can use free weights at home to help build muscle. You can go online and find a number of exercises that you can do in your own home using free weights of varying weights and sizes. Be sure to learn how to use them properly so that you do not injure your muscles.

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