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Protect Your Eyes

Tips and techniques to treat your eyes:-

Most computer users suffer from the problem of tired eyes, dark circles and headaches. Follow these tips to avoid them:                    Studies have shown that stress, active nightlife and above all, the fact that most of us spend maximum time in front of the computer lead to dark circles, puffed and tired eyes. Timely treatment is essential for such difficulties.
Specifically with computer users, physical and visual discomfort is experienced by many after just a few hours in front of computers. It appears that PC users suffer from repetitive stress of their eyes and want an immediate solution to revive the tired eyes.
Studies show that most computer users start to feel eye-muscle stress after two or more hours at the computer. This usually starts with tired eyes. With more time at the computer, discomfort frequently spreads to the head resulting in headaches, burning of the eyes, blurred vision, loss of focus, double vision, and neck and shoulder pains. Before it is too late, your stressed out eyes need to be relaxed and revitalized so that you feel fresh later in the day.

Tips to reduce eyestrain :-

The most common hazards to the eyes and face are:

For cuts near the eye – To avoid causing further damage, do not rub your eye, exert pressure or wash the cut. Bandage it loosely and obtain medical assistance immediately.

For bumps or blows to the eye – Apply cold compresses to your eye for 15 minutes and seek medical assistance.

For foreign bodies in the eye – If dust particles enter your eyes, wash your eyes immediately with special products or clean water. Flush your eyes until the dust is gone. If you cannot wash it out, cover your eyes loosely and obtain medical assistance.

For particles embedded in the eye – Never try to remove embedded particles yourself; you could cause further damage. Apply a loose bandage over both eyes to avoid blinking and have someone drive you to a doctor.

For chemical splashes in the eye – Seconds count! Go immediately to the nearest clean water source. Hold your eye open and flush it with water for at least 15 minutes. Then seek medical treatment.

For injuries from light sources – If your eyes are exposed to welding rays, laser beams or other intense radiation, you may not feel any pain right away. Some four to twelve hours later, your eyes may be sensitive to light, feel gritty and be red and swollen. Keep them closed and apply cold compresses. Obtain medical treatment.

Eyes and vision

Eyes and Vision

Types of visual discomfort

Using computers for extended periods can cause visual discomfort, headaches and vision challenges. It is very unlikely that you will suffer permanent changes or damage to your eyes. Rather, you may experience these symptoms whenever you use a computer intensively for periods of a couple of hours or longer; the symptoms will diminish soon after you stop working on the computer. Typical symptoms of vision challenges include:

Eye strain refers to ocular fatigue, eye discomfort and headaches associated from intensive use of the eyes. Common causes include:

Blurred vision can be caused by normal physiological changes in the eye (i.e. aging or disease). It can also be caused by constant focusing on objects within 12″ of the eyes, which often occurs when reading in low light.

Dry and irritated eyes occur when there is insufficient fluid in the eyes to keep them moist. Eyes are kept moist and refreshed by a normal blink reflex which is present from birth. Blink rates vary with different activities and can become slower when concentrating. Eyes can become red and itchy. Common causes include:

Controlling your lighting

Glare on the computer screen is a common problem. The first step to reducing glare is to control it at the source; close window blinds, turn off hallway lights, and reposition task lighting. The second step is to minimize the effects of glare on your screen; use a monitor glare screen or hood, change your monitor position and tilt, and adjust your brightness/contrast controls.

Accommodating Your Vision

Minimizing Risks of Visual Discomfort

Reduce the risk of developing visual discomfort by avoiding these common workplace factors:

Common Risk Factors	Common Solutions
Viewing the monitor for prolonged periods of time	Take frequent visual breaks (look at an object 20 feet away for a few seconds). Perform non-computer tasks periodically. Keep your monitor screen clean. Close your eyes periodically. Use artificial tear eye drops if necessary.
Glare on the computer screen from windows	Use window treatments (blinds, window tinting) to block the light. Position your monitor perpendicular widows or other light sources. Adjust your computer monitor position and tilt to reduce the glare. Use a glare screen or hood.
Glare on the computer screen from inside lighting	Reduce overhead lighting and add task lighting. Reposition task lighting. Adjust the computer monitor position and tilt to reduce the glare.

Weighted tips

Weight Lifting Tips

Weight Lifting Tip 1

I hear so often about many workouts of people and thought I’d share mine. It has been great for me these last two months. I gained 10 lbs, lost 2% body fat and gained 1 inch + to every major muscle group. I’m a believer in a 3 day week. Working out M-TH, taking 3 days off. Monday is chest and shoulders, triceps day. This day involves, flat bench, followed by dumbbell press, then hit incline, then flyes. Finish off with some pushups and dip. Next is shoulders- start with lateral raises, then shoulder twist with flex (awesome workout). Do some shoulder press, followed by reverse flys. Last is triceps (my favorite). Hit some pushdowns to start with, then go with nose breakers, and close grip bench press. Kickbacks add a nice touch, finishing with more pushdowns. You’ll feel it the next day
Next day…Biceps and Back…
Start with shrugs (barbell), then hit seated rows, followed by lat pull-downs, both machine and chinups, last, hit some bent over rows. For biceps, I recommend the ez-curl bar standing, then do some preachers, followed by concentration curls and curls on the incline bench. Finish off with some hammer curls.
Last day is legs. I like to hit squats, lunges, hamstring curls, calf raises.
Remember – proper form is crucial on all exercises, and a proper diet must be followed. I don’t give my reps or sets, as I believe that is a personal thing that each person does on their own. Its my secret to success . Also, abs and stretching everyday!!

Weight Lifting Tip 2

If you have a problem with the width and definition of my Lats and other parts of my back. you have been seeing instantaneous results from first making sure Just rotate a rowing motion with a pull-down motion. You can see results by burning out my back on my last set by super-setting 3 or 4 exercises of cables with 3 or 4 sets. For example,start on pulley rows, then move to the pec-deck machine and work my rear delts, then move to cable pull-downs and do negatives. Take rest between 60 seconds and 120 seconds Each time always do 10-20 reps on each exercise. This really gives a great burn.

Weight Lifting Tip 3

Try this for your triceps – 3 sets of Lying Tricep Extensions adding 10 lbs. each set with a cambered bar do 12,10,& 8 reps. Next, 3 sets of Cable Pushdowns adding 1 plate each set for approximately 12,10,& 8 reps. Finish the triceps torture with Weighted Bench Dips for again 3 sets. Using the plate of your choice on the first set. And add the same size plate each successive set.

Warm-ups

Floor Squat :-

(A) Stand with feet wider than shoulders and place hands on the floor, ball or a chair (depending on flexibility).

(B) Bend knees and keeping weight in the heels, lower butt until it’s parallel to floor (or as low as you can). Keep abs in and make sure you can see your toes.

Wall Push Up :-
(A) Stand a few feet away from a wall and place hands on wall at shoulder level, a few inches wider than shoulders.

(B) Pull the abs in and, keeping back straight, bend elbows and lower body towards the wall until elbows are at 90 degree angles.
Assisted Lunge :-
(A) Stand in split stance, feet about 3 feet apart using a chair for balance.

(B) Keeping torso straight, bend knees and lower body towards the floor without allowing front knee to bend over the toe (you should see the tip of your shoe. Push through the heel to come back up. Repeat for all reps and switch legs.

Rear Delt with Good Mornings :-
Bend at the waist, hands resting on ball or chair for support (if needed), torso parallel to the floor and knees slightly bent. Raise arms out to the sides to shoulder level like an airplane, palms facing down and squeeze the shoulder blades together. Keeping abs in, straighten torso until you’re standing upright .

Ball Deadlifts :-
(A) Stand in front of ball, bend knees slightly and tip from the hips to lower your torso towards ball.

(B) Grab the ball and keeping back flat and abs in, roll the ball up the legs straightening the torso and squeezing butt until standing. Do NOT round the back or change the angle of the knees. All movement begins at the hips and everything else should stay in place.

Bicep Curl with Lateral Raise :-
Stand with feet hip-width apart holding light dumbbells in front of thighs, palms out.

(A) Bend elbows and bring weights towards the shoulders (without swinging).

(B) Lower back down, turn palms until they face each other   and

(C) lift straight out to the sides stopping at shoulder level and keeping elbows slightly bent. Lower and repeat.

Tricep Press :-
(A) Stand with feet hip-width apart, holding a light dumbbell in both hands. Extend arms overhead, elbows next to ears, arms straight.

(B) Bend elbows and slowly lower weight behind you until elbows are at 90 degrees–keep the elbows in and rightnext to ears. Contract triceps and straighten elbows to beginning.

Concentrate on Abs:-

Lie on your back with your hands crossed across your chest or supporting the head, knees bent.  Contract abs to lift shoulders off the floor, bringing  rib cage towards the pelvis. Hold for two counts, then lower slowly to the starting position. Repeat.

Universal truths

Biological Facts :-

Your testosterone and growth hormone levels will begin to decline dramatically after about 60 minutes or so of weight lifting.
In addition an anti-catabolic hormone known as cortisol begins to rise if you perform weight lifting for extended workouts and your muscles may start to catabolize its own tissue in order to provide the necessary energy to continue.
Over-training can also lead to injuries and long-term soreness.
Proper nutrition is also essential for determining the success or failure of your weight lifting. Without sufficient calories and nutritional supply, even the best and most carefully put together training program and exercises won’t work.
In general you should try to aim for 15 times your bodyweight in calories, divided up into 6-8 meals per day. You need a minimum 1 gram of quality protein per pound of your bodyweight.
Most of your carbohydrates should low Glycemic Index. Carbohydrates except for the first meal following your weight lifting. These carbohydrates should be high glycemic so you can get a surge from the sugars in order to force the proper nutrients to where there needed the most.
Flax seed oil is also essential and should be taken daily.
Contrary to popular belief, you do not grow when you are in the gym, but when you are away from the gym. Weight lifting is hard on your central nervous system and without proper rest and recuperation it’s very hard to maintain proper intensity, so good rest is very important.

“Weight Lifting, Periodization
& Progressive Resistance”

Everyone knows someone who performs numerous exercises week after week, month after month, even year after year and never makes any gains.

Doing the same exercises and program over and over will actually decrease your chances of reaching your goal.
You must learn how to progressively improve and fine-tune your exercises and weight lifting efforts for maximum results.
It’s important to understand all phases of weight lifting, nutrition, and supplementation and how it all fits together. This is basically defined as linear method of periodization.
Periodization for is the regulation of exercises, nutrition, and supplementation into basic workable units.
Every exercise session and all exercises have to have some sort of meaning. There should be a definite training goal in mind. Your goal for particular exercises may be to perform one more repetition than last time, or to lift five more pounds.
The problem is that many weight lifting exercises don’t have a specific purpose that will lead to the short or long-term goals of you have.
Your goals are the end result while periodization is how you get there. All exercises, nutrition, and supplementation chosen have to fulfill a purpose related to your ultimate goal.
For any weight lifting exercises to be effective there has to be a recruitment of a number of different training sessions that consist of different types of weight lifting exercises. This periodization cycle must have specific meaning and purpose.
Over the complete term of any weight lifting and weight lifting program there are many different types of cycles including initiation, foundation, maximal strength recuperative and accumulation cycle, hypertrophy phase, basic strength, peak phase and a transition phase.
This is a very important aspect of weight lifting that many coaches and personal trainers overlook. Certain cycles are intended to prepare the muscles for an upcoming training session.
Other cycles are designed around shocking the body into new growth and adaptation. This shock can come in many forms and can range from taking a week off to a high volume training cycle.
Each cycle is designed with one specific purpose. The length of time for each cycle will vary.
Without taking the time to develop a solid foundation any gains will not be possible regardless of the weight lifting exercises you use.
Periodization can be designed a number of different ways and all are intended to bring out the highest level of success with all the weight lifting exercises you do.
A lack of structure is why many are destined to fail with the weight lifting exercises they do. Without periodization you’ll be “spinning your wheels” for years.
“Valuable Summary of Weight Lifting Exercises”
Coming across exactly which weight lifting exercises you should do for the best possible physique development results can be a problem.
If you use the proper weight lifting exercises in the proper manner and use these same weight lifting exercises to maintain or improve your lean muscle you will lose more than one-half pound of muscle every year of your life after about age 25.
This has been proven in many studies.
So unless you use safe and effective weight lifting exercises your muscles will gradually decrease in size and strength over a period of years resulting in poor health, physical appearance, energy levels etc.
Hopefully this gives you some good information on the basics of weight lifting exercises develop a massive, strong and visually appealing physique that you’ve always wanted.
If you want information on weight lifting exercises for specific body parts, click on the links near the bottom of this page.
But if you are serious about changing your physique and health for the better you may want to take a look at some very exceptional fitness and exercise that involves the best weight lifting exercises you can possibly do.
Individuals who have used these weight lifting exercises with this particular fitness & exercise information have reported that it has helped them develop their physique better than they had ever done before and better than they had hoped!
We have absolute belief in this revolutionary fitness & exercise information and the information for weight lifting exercises it contains. We can boldly vouch for it being your best choice.

PMS aware

Premenstrual Syndrome (PMS)

Premenstrual syndrome is one of the oldest and most common afflictions known to women and, secondarily, to men. “When my wife has PMS, she’s not the only one who suffers!” For most women, symptoms are usually mild — fatigue, irritability, anxiety and bloating. But for some, PMS is not mild, it’s debilitating — causing severe depression, panic attacks, and even violent behavior.
Advice in the past has been less than helpful because of the large range of symptoms of a nonspecific nature. Physicians have prescribed progesterone to alleviate symptoms, but double-blind studies by the NIH show that the hormone is no better than a placebo. Over-the-counter drugs are also of little value.
So, what does work?
Exercise :-
The one remedy that seems to help is exercise. When women do moderate exercise five times a week for at least 30 minutes a session, their symptoms are significantly reduced. Because long, steady exercise causes a release of endorphins, it makes sense to keep the level “pumped up,” so to speak, during the last two weeks of the cycle. Continuous production of endorphins appears to diminish the PMS symptoms.

Eat small frequent meals:
It’s been shown that occasional small sugar snacks are effective in relieving the milder symptoms. To avoid fluctuations in blood sugar levels, don’t skip meals. Eat small frequent meals instead. Eat the same amount of food you normally would, but spread it out. Have three small meals and mid-morning and mid-afternoon snacks.

Limit simple sugars and include fiber:
It is better to limit simple sugars than to try to avoid them. It’s okay to have some sugar, but don’t have it on an empty stomach, for that could trigger a binge. Instead, have a dessert with your meal. It sounds strange, but it’s better to eat dessert during the middle of a meal than at the end. Having something sweet at the end of a meal may lead you to want more sugar. If you eat the sweet mid meal, the craving is satisfied. Be sure to include fiber and protein with each meal to slow the digestion and absorption of the sugar.

Limit caffeine and alcohol:
Some women experience alcohol intolerance during the last two weeks of their cycle; they show signs of intoxication with only two drinks when it usually takes five or six to produce the same effects.

Reduce sodium:
Finally, sodium is not as big an issue as it once was, but if you’re bothered by fluid retention and breast swelling or tenderness, then limit your sodium and avoid adding salt.

Osteoporosis

Preventing Osteoporosis

It is very important to have strong bones. Unfortunately from about age 30 onwards everyone starts to lose substance from their bones and this can eventually develop into osteoporosis, when the bones become fragile and more likely to break. The disease is common in elderly people. Women are four times more likely than men to develop the condition and about 30 per cent of women over 50 develop osteoporosis. There is no cure but the disease can be treated and can also be prevented by taking simple steps.
If osteoporosis is not prevented or treated it can progress painlessly until a bone breaks, typically in the hip, spine or wrist with hip fractures usually requiring major surgery. On average, 24 per cent of hip fracture patients aged 50 and over die in the year following the fracture.
Factors that increase the likelihood of developing osteoporosis include being a female, having a thin frame, advanced age, family history, being post-menopausal, abnormal absence of menstrual periods, anorexia nervosa or bulimia, low-calcium diet, certain medications such as anti-convulsants or corticosteroids, inactive lifestyle, low male testosterone levels, excessive alcohol intake, smoking and being Caucasian or Asian.
Our bones act like scaffolding, providing structural support for muscles, protecting vital organs and storing the calcium which is essential for bone density and strength. Bone is a complex tissue and undergoes constant turnover involving the build-up and breakdown of tissue. Bones are constantly changing, they heal after injury and are affected by diet and exercise.
Until the age of about 30 you build bone faster than you break it down, but during the later ageing process your bones break down faster than new bone is formed.
The critical years for building bone are from pre-adolescence to about age 30. The more bone you have “in the bank” at that stage the less likely you are to develop osteoporosis later. Women are more likely than men to develop osteoporosis because, on average, their bones are smaller and less dense than men’s bones. Also, bone loss accelerates after the menopause when the ovaries stop producing the female sex hormone that protects against bone loss.
To determine if you have osteoporosis, or may be at risk of developing the condition, your family doctor will ask questions about your lifestyle and medical history, e.g. has anyone in your family suffered from osteoporosis or fractured bones. Based on this assessment you may be referred for a bone mass measurement. This painless, non-invasive and safe test is the only way to tell for sure if you have osteoporosis.

The good news is that osteoporosis is largely preventable by taking four steps. No single step alone prevents the disease. The steps are: (a) eat a balanced diet rich in calcium and vitamin D; (b) do weight-bearing exercises; (c) adopt a healthy lifestyle with no smoking or excessive use of alcohol; (d) test bone density and take special medications when appropriate.
Inadequate calcium intake contributes to the development of osteoporosis, and many girls and women consume less calcium than recommended to maintain healthy bones. Depending on age, an appropriate calcium intake is between 1,000 and 1,300 mg a day. You can increase dietary calcium by eating calcium-rich foods such as milk, cheese, broccoli, etc.
Vitamin D is necessary for the body to absorb calcium from food in the intestine. Apart from building bone, your body needs calcium for other purposes such as allowing the heart, muscles and nerves to function properly. If you are not absorbing enough calcium from food your body takes the calcium it needs from your bones. Vitamin D comes from two sources: it is made in the skin when exposed to sunlight, and it is obtained from the diet. As we age the ability to make vitamin D in the skin decreases. It is recommended that we take 400 to 800 international units of vitamin D daily. Major food sources of vitamin D are fortified dairy products, egg yolks, saltwater fish and liver.
Unlike mechanical machines that wear out with use, our bodies get stronger the more (within reason) they are used. Bones become stronger and denser when demands are made on them and conversely, lack of exercise particularly as you get old may contribute to lower bone density.
Two types of exercise are important for building bone density

weight-bearing and resistance exercises:-
1. In weight-bearing exercise your muscles and bones work against gravity, e.g. jogging, walking, climbing stairs and football.
2. Resistance exercises are weight-lifting exercises. Many daily activities and most sports involve both types of exercise.
Hormone replacement therapy (HRT) has proved useful for the prevention and management of osteoporosis in post-menopausal women. Some women experience side-effects and the HRT approach should be carefully discussed with a medical specialist.

Nutritious fitness

Top 10 Nutrition and Fitness Tips

Discovery Health Channel National Body Challenge medical advisor Dr. Pamela Peeke shares her top 10 tips.

1. Get real and be specific. Write down three or four realistic goals that you can stick to. For example, “I will try to lose one pound of body fat every week. I will walk for 30 minutes minimum five days a week.” Avoid fantasy-land goals that will only frustrate you.

2. Get prepared. Throw away all the junk, the processed, and the “bingeable” foods now and replace them with fresh, whole foods like lots of water and veggies. Buy a new pair of walking shoes and find some clothes in your closet you feel comfortable to walk in. During a lifestyle change, if you fail to plan, then you plan to fail!

3. Get support. Whether it’s your best friend, spouse, or pet, it helps to have some nonjudgmental and nurturing support when trying to lose weight, especially during trying times.

4. Make daily notes. Research has shown that keeping track of your daily exercise and food intake in a journal or notebook will increase the likelihood of success. Keep it simple, or if you’re inspired, write a novel! The key is to hold yourself accountable.

5. Create a food-free reward system. How about a new workout outfit, pair of jeans, shoes — or what the heck, even a spa treatment, shopping spree, or weekend getaway? You deserve this kind of treatment when you reach your goals.

6. Buy a pedometer. A pedometer keeps track of how many steps you take daily. Wear it every day, around home, work, and while exercising. Your National Body Challenge goal is to increase your steps by 10,000 or more daily! Remember this: You’ll burn roughly 100 to 125 calories by taking 2,500 steps (about one mile). The goal during the challenge is to burn 300 extra calories and to eat roughly 200 calories less in a day. This 500-calorie deficit is equivalent to one pound of body fat per week and a healthy boost to your self-esteem.

7. Don’t skip breakfast. Research shows that the most successful “losers” never skip it. Try to keep it balanced with some protein, a healthy carb, and a small amount of fat. Here are some examples: an egg-white omelet with fresh berries and a piece of whole-wheat toast, or a skim milk shake with fruit and yogurt.

8. Nix the late-night eating. If you eat a lot of excess calories after 8 p.m., you wear them the next morning. Put a stop to this by making sure you have a healthy dinner consisting of lean protein, veggies, and fruit.

9. Eliminate processed sugars. Processed sugars are carbs that have been stripped of their valuable nutrients. How can you identify these sugars? They are all white: table sugar, pasta, rice, and bread, and they’re nothing but trouble, since they kick up your appetite for more of the same.

10. Have a mid-afternoon snack. This will curb your appetite and provide fuel for your after-work walk or workout at the gym. Some great snack ideas include: reduced-fat peanut butter on a multi-grain cracker, a couple of pieces of low-fat string cheese and an apple, cottage cheese with pineapple, or try a low-fat cheese microwaved in a whole-wheat pita.

Natural life

Nutitious Data :-

Healthy and nutritious food is very important for maintaining a good health. Healthy food involves, regular and timely food, juices, nuts, snacks and much more. A balanced diet, good food habits are essential for a healthy life.

In the normal course of life, we forget to take necessary nutrition that is required for our body and hence we tend to get into many life style diseases. It is very essential for a person to know and understand the benefits of nature’s creation like fruits, vegetables, nuts,etc.

You can find useful articles on nutrition and health benefits of various fruits and vegetables. Read on and add these to your daily life. The value of food is more when it is taken in a systematic manner and also by understanding the benefits of every bite we take.

Papaya – A rich source of Minerals and Fibre : Papaya has high nutritional benefits. It is rich in Anti-oxidants, Minerals and Fibre. It also helps in Skin Treatments.

Nutritional benefits of Watermelon : Watermelon is highly refreshing during summer. It does not contain cholesterol and helps in eye sight also.

Nutritional benefits of Banan : Banan hrlps in the treatment of Depression, Anemia, Blood Pressure, Brain power, constipation, etc.

Almond – A highly nutritious fruit : Consumption of Almond lowers cholesterol leve;s, reduces the risk of life-style diseases and gives overall wellness.

Egg – A nutritious food : Egg is a healthy and nutritious food. :ecithin in eggs prevents the absorption of cholesterol of egg and other sources too.

Calcium – The bone builder : Calcium builds strong bones. Get calcium from greens, beans or fortified foods. Vitamin D controls your body’s use of calcium.

Healthy food for Stress free life : Nutritious and balanced diet is a must to free ourself from the physical and mental diseases and releive stress.

Mushrooms – A highly nutritious food : Mushrooms are rich in minerals, vitamin D (ergosterol), thiamin (B1), riboflavin (B2), niacin (B3), dietary fibre as well as all the essential amino acids and are low in fat and calories.

Gooseberry (Amla) – Rich in Vitamin C : Amla and Gooseberry has many nutritious benefits. The amla has been found to be the most abundant source of Vitamin C in the plant kingdom.

Banana – The all time favourite and affordable fruit : Bananas have been the all time favorite and perennial fruit for hundreds of years now.  It has many curative properties.  This fruit is affordable by anyone and is available in plenty in India.  All the varieties available are beneficial in their own way.

Depression : According to a recent survey undertaken by MIND amongst  people suffering from depression, many felt much better after  eating a banana.   This is because bananas contain tryptophan, a  type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel  happier.

PMS : Forget the pills — eat a banana. The vitamin B6 it contains regulates blood glucose levels, which  can affect your mood.

Anemia : High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

Blood Pressure : This unique tropical  fruit is extremely high in potassium yet low in salt, making it  the perfect way to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.

Learn basics

How to Begin with :-

What Exercises Should You Do?
If you don’t know much about weight training, consider hiring a personal trainer to help you set up your program. You should work all of your muscle groups each week so that you avoid muscle imbalances, which could lead to injury. Below is a list of muscle groups along with sample exercises using both machines and free weights. If you’re a beginner, you only need to choose one.

Choosing Your Sets, Reps and Weight
It is the most confusing part of strength training. How many reps and sets you do will depend on your goals.

Getting Started

If you want to lose fat or change your body, one of the most important things you can do is lift weights. Diet and cardio are equally important, but when it comes to changing how your body looks, weight training wins hands down. If you’ve hesitated to start a strength training program, it may motivate you to know that lifting weights can:

Getting started with strength training can be confusing–what exercises should you do? How many sets and reps? How much weight? The routine you choose will be based on your fitness goals as well as the equipment you have available and the time you have for workouts.

The Basics
If you’re setting up your own program, you’ll need to know some basic strength training principles. These principles will teach you how to make sure you’re using enough weight, determine your sets and reps and insure you’re always progressing in your workouts.

Before you get started on setting up your routine, keep a few key points in mind:

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