How to Create Weight Training Workouts

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By sonni57
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Weight Training Workouts

Weight training workouts can be used for losing, maintaining or gaining weight. Many people believe that weight training is used only for body building. This is far from the truth and those that are in the dark on this need to know that they can use weight training workouts to their advantage no matter what their goal may be.

Difficulty: Moderate

Instructions

Step 1

Choose a goal

The first step in creating a weight training workout is to decide what your goal is. What is it that you want weight training to do for you? Do you want strength, tone, weight loss or weight gain? Moreover, you need to be specific about the exact target. For example, if you have weak biceps then you need to design a workout that targets the bicep more than the other muscle groups.

This doesn't mean that you don't give the rest of your body the attention it needs, but for a period of time, until your biceps are where you want them to be that the biceps are the primary focus. Once this is accomplished you move on to another focus or create a maintenance workout.
Step 2

Lose weight

Or let's say your goal is weight loss then you need to create a weight training workout that moves quickly with a lot of sets and reps. The goal here is to burn fat and to do this you need to boost metabolism. The best way to do it is with a combination of weight training and cardio.

However, you can do it with weight training alone if you know how to create a weight training circuit. This means you jump from set to set without rest whether it be machines, free weights or a combo of the two.
Step 3

Gain muscle

By now you're getting the idea and realize it's the sets and reps as well as how heavy the weight is that changes the workout from a weight loss regimen to a gaining one. Weight training workouts can do anything you want them to do, other than spot reduce. You can target an area to gain, but you can't target to lose.

Many people would love to be able to spot reduce, but there's only one way to do it and that is to lose overall body fat. Let me be clear, spot reduction is a MYTH!! You can't do it, so stop trying. What you need to focus on is putting down the fork and eating fewer calories.
Step 4

Maintain weight

The primary reason many people say that this diet or workout didn't work is because it wasn't created specifically for them. There is no diet or workout that will magically put weight here or take it off there. This is why you need to create it yourself or have a certified instructor do it for you.

Yes, the exercises are the same, but how many reps, sets and weight isn't. Herein lies the problem, people expect it to be across the board and it's not. Are you getting this yet? This is common sense stuff that people don't take into consideration. Everyone's body is different; therefore, there must be a different way to get the desired results.
Step 5

Calories

When you create weight training workouts you also need to consider what you're eating. What you eat matters! If you need to lose weight then eat a 1200-1500 a day calorie diet, one that you created specifically for yourself. If you want to maintain, stay at the calories you're at. Then to gain, up the calories by however much you think it will take to put the desired weight on.

Finally, there may trial and error as you experiment with how your body responds to exercise and change in diet. It's important to document results, so that you can see progress or if you need to change it.