Staff Picks: Books
Staff-recommended reading from the
The Ultimate Secret to Weight Lifting
People work out for different reasons: to look good, lose weight, gain muscle, get abs, feel better. And, like dieting, everyone wants "the secret" to meeting their goals; the easy answer, the short cut, the 10 step, 5-minute, 7 day, what-have-you-plan. So where to start? You could get a personal trainer, read a book like this one (which promotes "cross-fit" style full-body lifts (which is just fine), or just dive right in.
In my opinion there are no secret exercises, machines, or workouts...only these two principles:
- Intensity: this is the one most people miss. In high school I went to the gym for years and didn't get any results at all. None. In college I started lifting with intensity and I got tons of results fast. Get angry, get pumped up, increase the intensity, listen to the Rocky IV soundtrack, be that person who makes noises (not that loud), work up a really good sweat, become exhausted by the end. At first it will be hard, but we get used to it. Now I couldn't have an "easy" workout even if I tried--our brains and bodies are amazing machines of habit, which in this case is a good thing. You need to push your body to allow that habit to form.
- Form: perfect form, every excercise, every rep. This is what keeps you from injuring yourself. Especially combined with extreme intensity, this is crucial. Trust me, I've hurt myself more than once. Before you do any excercise, know what the correct form (technique) is. Don't be the person who can curl tons of weight by arching your back, or who can bench tons of weight only because you bounce it off your chest.
With high intensity and perfect form you will see results (and of course humble librarians are the experts on these matters, right?!). Above all, have fun. And do cardio too, not just lifting (those eliptical machines are really good if you have problems with running).
the new rules of lifting