OK guys, you ever think that workouts on treadmills and Stairmasters are for girls. You ever get kind of embarrassed that you are walking on a treadmill or staircase to nowhere? But, you think. This is the only way, I’ve got to do this to burn calories. Well, not any more. It’s time to start acting like men again.

And men lift weights! That’s right I’m going to show you how to combine your cardio with your weight lifting and you do it by using a simple piece of equipment called the kettlebell. This is a Russian device that is shaped like a cannonball and has a handle on it. Because of this design it lends itself to swinging. You won’t believe how quickly you will be winded just swinging this thing.

Free weights are great for building muscle as everyone knows. But what kind of muscle do you want to build, lean slender muscles or big bulky muscles? You need to go about it differently. Also did you know that lifting weights can also help you lose weight? Well I tell you how to do that as well.

One of the reasons that weight lifting helps you lose weight is because muscle weighs more than fat so the more muscle you have the more fat you will burn throughout the day. The best types of exercises to do for this are called compound exercises which work multiple muscle groups at the same time. These are exercises like the bench press, dead lift, dips, pull ups etc.

Getting big and cut is the goal of many lifters and this is what they seek out when looking for an ideal weight lifting workout program. This of course is wanting the best of both worlds: big muscles yet chiseled abs. Thus it takes a spot on weight lifting workout program to get it right. As many know, in order to get big muscles you have to increase your eating and focus most of your energy on a weightlifting workout and away from cardio based workouts. On the other hand in order to get cut you are supposed to limit your eating, while placing concentration on cardio workouts! So one can see that a weight lifting workout program must really dial it in to balance both of these goals at the same time. Some general rules to follow are the following:

Biceps are the most visible muscle that is recognized as a measure of overall strength. If one is committed to building up the biceps, it’s necessary to focus upon the best bicep exercises that can build muscle in a short time. Two of the most effective exercises are the barbell curl and the isometric bicep curl discussed below.

The Barbell Curl

One of the two best bicep building exercises is the barbell curl. Perform the barbell curl exercise in the following manner:

When I reached a point in my life that I knew I needed to do more exercising, I hired a personal trainer. He had me doing dumbbell exercises for women which, by the way, are only different from dumbbell exercises for men by the amount of weight woman can comparatively lift. I collected a large set of dumbbell exercises and kept notes of them in my journal.

Here are some free workout plans for total body workout routines.

1. Weight Lifting.

Lifting weights isn’t reserved for just bodybuilders or athletes. Everyone can, and should, reap the benefits of weight lifting. It will develop your muscles, making you much stronger and in turn it will increase your ability to burn fat making you leaner. Weights need only be performed 3 times a week, for 30-40 minutes. Once you get used to your routine you can cut it back to even shorter workouts. Lifting has huge benefits for overall health and body transformations, and should definitely be part of your free workout plans.

How can anyone get a total body workout to stay healthy with strength training in only 30 minutes twice a week! This high level of exercise efficiency to stay healthy was unknown to me. I require maintaining a high level of weight training. It is going to be very interesting to learn how this can actually work.

It all starts with an exercise technique called the “slow burn”. This technique to stay healthy with a total body workout involves the detailed science of lifting slowly.