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Weight Training For Dummies, 2nd Australian and New Zealand Edition

Weight Training For Dummies, 2nd Australian and New Zealand Edition

Georgia Rickard, Liz Neporent, Suzanne Schlosberg

ISBN: 978-0-730-37662-0

Jul 2011

288 pages

Select type: E-Book



Feel strong, toned and terrific with the latest moves in strength training

Whether you're a beginner who doesn't know a barbell from a chocolate bar, a fitness junkie looking to expand your knowledge on weight training, or you're recovering from an injury and need to rebuild strength, this book is for you. Find out how to use exercise machines and weights at the gym and design a workout to do at home.

  • Know your way around a gym — learn all the weight lifting lingo, equipment and etiquette

  • Help control your weight — raise your basal metabolism and burn fat, not muscle, while eating right

  • Keep your bones healthy — maintain bone density and reduce your risk of developing osteoporosis

  • Track your progress — use a daily workout log to track your journey from soft to strong

  • Stay motivated — try a blend of machines, free weights, balls, bands and classes to keep your workout interesting

  • Improve your heart health — work your heart and lungs with aerobic exercise to complement your strength training

  • Exercise safely — follow step-by-step instructions on how to train without hurting yourself

  • Mix up your weight training — improve your balance and coordination with yoga and Pilates moves

Open the book and find:

  • More than 150 weight training exercises with photos

  • The latest in equipment, including free weights and machines

  • The best moves for working your core

  • Information on toning and strengthening without bulking up

  • How to find a fitness trainer

  • The latest exercise DVDs to hire, buy or download

  • The lowdown on exercise deals and duds

  • Current data on nutritional supplements

Learn to:

  • Customise a safe and effective exercise program to suit your lifestyle

  • Use free weights, kettlebells andmore to target specific areas

  • Complement your workout withPilates and yoga

  • Balance your diet to fuel your workout

Introduction 1

Part I: Stuff to Know Before You Pick Up a Weight 7

Chapter 1: Tools of the Trade 9

Chapter 2: How to Avoid Dropping a Weight on Your Toe and Other Safety Tips 25

Chapter 3: Testing Your Strength and Tracking Your Progress 37

Part II: Weight Training Wisdom 47

Chapter 4: Joining a Gym or Exercising at Home: Which Is for You? 49

Chapter 5: Choosing Your Guru: Trainers, DVDs and Exercise Classes 63

Chapter 6: Weight Training Etiquette 77

Part III: The Exercises 87

Chapter 7: How to Read the Exercise Instructions 89

Chapter 8: Working Your Back 97

Chapter 9: Working Your Chest 119

Chapter 10: Working Your Shoulders 135

Chapter 11: Working Your Arms 151

Chapter 12: Working Your Abdominals 171

Chapter 13: Working Your Core 187

Chapter 14: Working Your Butt and Legs 199

Chapter 15: Advanced Weight Training Exercises 227

Part IV: Designing Your Workout Program 245

Chapter 16: Designing a Basic Workout 247

Chapter 17: Expanding Your Repertoire 259

Part V: Beyond the Barbell 273

Chapter 18: Yoga and Pilates 275

Chapter 19: Having a Ball (Almost Literally) 285

Chapter 20: Whipping Your Heart and Lungs into Shape 299

Chapter 21: Stretching: The Truth 309

Chapter 22: Improving Your Balance and Coordination 321

Chapter 23: Pills, Powders and Potions: Nutrition in a Nutshell 327

Part VI: The Part of Tens 339

Chapter 24: Ten Ways to Educate Yourself about Weight Training 341

Chapter 25: Ten Myths and Misconceptions about Weight Training 353

Chapter 26: Ten Major Weight Lifting Goofs 361

Chapter 27: Ten (Plus Some) Things You Can Do with Latex Rubber (G-Rated) 373

Chapter 28: Ten Weight Training Deals and Duds 385

Index 393