Free PDF Weight Training For Dummies, by LaReine Chabut
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Weight Training For Dummies, by LaReine Chabut
Free PDF Weight Training For Dummies, by LaReine Chabut
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Tone up, burn calories, stay strong
Weight Training For Dummies makes it easy to get started with weight training by offering trusted and straightforward guidance on the latest circuit and resistance training, and all-new information on the highly popular bodyweight and High Intensity Interval Training (HIIT). Whether you're working with dumbbells, free weight sets, or machines, you'll find out how to combine weight training with other exercise to properly strength train and get in the best shape of your life.
Along with aerobic exercise and flexibility, body weight training is an integral part of a complete physical activity program. But with all the different equipment and techniques available, getting started can feel overwhelming. Want to get pumped about weight training? Consider these facts: strength training, whether via free weights or a machine, builds muscle. And the more muscle you have, the higher your metabolism and the less prone you are to injuries—in and out of the gym. Plus, strength training promotes bone strength, which can significantly reduce your odds of developing osteoporosis. If that's not enough, strength training—unlike cardio workouts like running—reaps benefits almost immediately. So what are you waiting for? Weight Training For Dummies has everything you need to get started.
- Provides examples and directions for powerful 20-minute weight training routines for the time challenged
- Features advice to help you choose a weight training system that you enjoy and that fits into your lifestyle
- Includes new coverage devoted to warm-ups and the hottest and most beneficial stretches
- Introduces using weight training to address specific health or orthopedic conditions
Whether you're already in the gym several times a week or are just starting out with a fitness routine, Weight Training For Dummies shows you how to use free weights or weight machines to get results—fast.
- Sales Rank: #49716 in Books
- Published on: 2014-12-31
- Original language: English
- Number of items: 1
- Dimensions: 9.30" h x .70" w x 7.40" l, .0 pounds
- Binding: Paperback
- 384 pages
From the Back Cover
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
About the Author
LaReine Chabut is a distinguished lifestyle and fitness expert, bestselling author, model, and mom. As the on-camera host of MSN’s hit web series Focus on Feeling Better, LaReine helped everyday people across America fit in exercise daily. She is most recognized as the lead instructor of The Firm, a series of popular workout videos and her blog losethatbabyfat.com.
Most helpful customer reviews
23 of 23 people found the following review helpful.
Good book, and easy to follow
By J.C.
I have been lifting weights for 10 years. I realize now that I am one of the dummies that this book is aimed at. Just because you know how to pick up heavy objects doesn't mean you know how to lift weights. Everyone knows that if you move weight around repeatedly you will grow stronger. However, whatever you think you know, you may not be aware of proper technique to maximize the results from your workout, or to minimize injury. Small differences in range of motion can be the difference between good technique and an injury-causing faux pas. This book lays out very clearly what to do, how to do it, and why.
The book is laid out into five parts. The first two are essentially basic information as to why to use weights, discussions about repetitions and sets, how weight training actually works, so your workouts can be geared towards efficiently achieving results. Part two is setting up a gym or what to look for choosing a health club. The third part lays out exercises for each set of muscle groups, one chapter at a time: back, chest, shoulders, arms, abdominals, butt and legs, core strength, and stretching. The fourth section discusses workout programs for different goals: basic workouts, 20 minute workout, more advanced workouts, family workouts, workouts for older people, and one chapter on yoga and Pilates for flexibility. The last part discusses 10 things to do with exercise bands, and 10 things to do with exercise balls.
Long ago, I damaged my shoulder using improper technique. ("Weight-lifter's shoulder" my orthopedist called it). Now I understand what I did. There is no going back, but at least from here on I can proceed with better knowledge of how to avoid future injuries, and maximize the benefits from the time I spend working out.
10 of 10 people found the following review helpful.
You're not a dummy if you buy this excellent book
By WryGuy2
If you’ve ever bought any of the “Dummy” series books, you realize that when the title says “… for Dummies”, what they really mean is “… for Beginners”. This book, “Weight Training for Dummies (4th Edition)” by LaReine Chabut follows that formula. It breaks down Weight Training down to its very essential beginnings, from explaining the terms, differentiating between the various types of equipment, advice on either setting up your own home gym or using a commercial fitness center, using free weights versus a machines, and so on.
While I’m not a raw beginner, I’m not too far above that rating, as I haven’t done weight training in years, and then it was more to tone-up versus muscle-up. So, as I'm now again interested in getting stronger and more fit, this book has everything I need to know for sensible weight training. One interesting thing in the book were a couple of charts where you could evaluate your upper-body and abdominal strength, for both men and women. For example, for upper body strength, to be rated as “excellent”, you would need to be able to do 55+ push-ups if you were from 20-29 years old, or 35+ push-ups if you were 50-59. As an aside, I’m in my 50’s, and it was a little startling to see how much I’ve “lost” in potential, in comparative terms.
As could be expected, the book offers exercises for all muscle groups and for special situations, such as after having a baby. It also offers tips on adding Yoga and Pilates into the mix, and on using exercise balls. It's pretty much for all ages, all body types, all fitness levels. The book is literally packed with great tips, explanations, and examples. The author writes in an easy to understand, concise manner, and doesn’t talk down to her audience. I believe that this book is both good for beginners and intermediate-level people who want to get more fit using a weight training regimen. I highly recommend this book. Five stars.
8 of 8 people found the following review helpful.
Very Impressive Book, Exceeded My Expectations!
By Dan Huse
I'm new to weight training, as my wife got me into kettlebells just a few months ago to complement my cycling and aerobic exercises. Now, we are looking at converting one room of our home to a home gym, and we want to expand our equipment and weight training. I thought this book might be a good reference.
Within minutes of opening this book, I knew it would be PERFECT! It covers everything from why you would want to weight train, to basic principles and terminology, to personal strength testing before you get started, to safety and injury prevention, to setting up a home gym, to working out in a club, to how to work specific muscle groups (with images), to setting up workout programs, including 20-minute workouts for people who don't have a lot of time.
Like all DUMMIES books, this book is very nicely organized. You don't need to read the book cover to cover. You just skip to what you need to read, and things are straight to the point--easy, short segments that get you the nuts and bolts you need to know. I see myself using this book again and again as a reference once I get started.
Even though it's a DUMMIES book, don't mistake that to mean that this just covers the basics. The depth of knowledge in this book is impressive. There is so much I will learn, but I can take it as a pace that suits me, given the very nice organization of the book. It is clear what I need to read now and what I can save for later.
Honestly, this book has far exceeded my expectations already. I cannot wait to dive into it further. I would highly recommend it to anybody getting started or considering the idea of getting started with weight training. I believe Amazon allows you to peek into the book to see the table of contents and perhaps a few pages. Check it out. You will be impressed.
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