Weight Training For Dummies, 4th Edition

Learn to:

• Work with free weights or weight machines
• Exercise each muscle group with the proper weight and form
• Prevent injuries
• Lose fat, build strength, and stay healthy

Tone up, burn calories, and stay strong

Weight training is one of the fastest, most effective ways to lose fat, improve muscle tone, and strengthen bones. It also helps guard against osteoporosis, diabetes, and heart disease. Whether you’re looking to get started with weights or spice up existing routines, this updated guide is chock-full of exercises that are suited to varying degrees of strength. You’ll find out how to tone triceps and biceps and perform the most effective fat-loss circuits and combinations.

• Weight Training 101 — discover why everyone needs weight training, gauge your fitness level, and set goals
• Tools of the trade — get to know the ins and outs of working with free weights, a weight bench, weight machines, bands, and rubber tubing
• The anatomy of weight training — find workouts for your upper and lower back, chest, shoulders, arms, abdominals, butt, legs, and core
• Safety first — perfect the art of spotting and being spotted, avoid injury while lifting weights, and seek help if you’re injured
• There’s no place like home — find out how to set up a home gym, purchase the right free weights, put your money into weight machines, and buy exercise bands or tubing

Open the book and find:

• Basic workouts to get you started
• Key weight-training terms
• The big picture of training long term
• How to track your progress in a workout diary
• Tips for staying motivated
• How to ensure you’re protecting yourself and preventing injury
• Advice for working out in clubs, with trainers, and in classes
• The importance of stretching
• 20-minute workouts for the time-challenged