Are you new to weight lifting?
Here we have created a few important things that every new weight lifter should learn, our top ten tips, also we have attached our muscle building guide and free discount code for you to get a FREE copy.
Here are a few things that beginners should know about weight lifting…..
First you put good strain on your joints as well as your bones when you lift weights. This strengthens your bones. Strong bones protect our bodies against breakage and osteoporosis.
Another important point about weight lifting is that as your muscles increase in size your body becomes more shapely and firm – more attractive.
Weight lifting also helps you more vigorously perform your aerobic exercise, which in turn will increase your cardiovascular endurance and help your heart. The reason you are able to perform at a higher level is the weight lifting has increased your muscular strength, and therefore your ability to tolerate more intense exercise.
Weight lifting also gives you nice after effects to your metabolism. By adding muscle to your body through weight lifting, you likely will increase your metabolic rate. If you increase your metabolism you increase the amount of fat burning enzymes in your body. This means you’ll burn more body fat even at rest!
What a great bonus!
When you lift weights you should find the right weight that allows you to do 8-12 repetitions of the same movement with the same weight. If you are able to repeat it more than 12 times the weight is too light for you. If you can’t do at least 8 reps the weight is too heavy.
This 8-12 repetition practice is called a set. A beginning weight lifter should only be doing one or two sets of any weight lifting movement at one time.
Beginners often forget to breathe when they lift weights, which is dangerous because it can elevate your blood pressure. You should concentrate on inhaling on the eccentric or lowering phase of the lift and exhale on the concentric or lifting phase of the lift.
When weight lifting, you should always work your largest muscles first. Smaller muscles get tired faster. If they tire too quickly they can’t help you work your large muscles. The first things you are going to work are your chest, back, shoulders and thighs.
Then you do weight lifting exercises for your arms, abdominals and calves last. If you’re new to weight lifting, I would suggest picking 6-8 exercises that covers all the major body parts above. Perform these exercises 2-3 times per week making sure you allow at least 48 hours between workout sessions, so your body has time to recover.
1. Choose a goal
What do you want to achieve? Do you want to bulk up, slim down, or get more defined? Try to make your goal as specific as possible, and set a time frame.
2. Keep the right mental attitude
Once you’ve chosen a goal, keep focused on it. Post it on your wall to help you keep your goal in mind. Try to find someone to work out with (your training partner) to help keep you focused and accountable.
3. Know your limits
Start light. Remember, even Arnold Schwarzenegger had to start somewhere! Lifting heavy weights with fewer repetitions (“reps”) builds muscle size and mass, whereas lifting lighter weights with more reps tones muscles.
4. Keep increasing the weight
Although you’ll have to start off with lighter weights, don’t get stuck in a routine where you keep lifting the same amount. Gradually increase the amount you lift. As a rough guide, try working towards adding 10 pounds per month to your bench presses.
5. Don’t work the same muscle group twice in a row
Muscle groups include your upper body (shoulders & back), mid body (biceps, triceps & chest), and lower body (abs, thighs, hamstrings & calves). Varying your workout ensures you won’t overwork one particular area.
6. Don’t forget to work your legs!
Many beginners are so focused on having large arms and abs that they neglect other parts of their body. Who wants a huge upper body with tiny little chicken legs? That just looks weird!
7. Don’t overdo it
Don’t lift every day. You need at least 2 days of rest each week to allow your muscles to heal. Beginners should try lifting every other day. Also, make sure to get enough sleep, because without adequate rest you won’t build muscle.
8. Stretch & flex
Stretching both before you lift and afterwards helps avoid aching muscle pain the next day. Stretching and flexing your muscles during your workout between lifts keeps blood flowing in your muscles and helps prevent injury.
9. Keep proper posture
If you’re doing lots of lifting, but using poor technique, you’re wasting your time. Ask your training partner to critique your technique, or work out in front of a mirror.
10. Practice proper nutrition
Remember the GIGO principle: Garbage in, garbage out! Drinking a whey protein shake right after working out helps your body build muscle (without enough protein you can’t build muscle mass) but nutritional supplements won’t replace eating right and doing the hard work of doing the lifting itself.