Top 10 Tips for Weightlifting Beginners
Want to make use of that weightlifting gear that’s gathering dust in your basement and get in better shape? Here are 10 great tips for beginning weightlifters.
Want to make use of that weightlifting gear that’s gathering dust in your basement and get in better shape? Here are 10 great tips for beginning weightlifters.
You also want an ePaper? Increase the reach of your titles
YUMPU automatically turns print PDFs into web optimized ePapers that Google loves.
<strong>Top</strong> <strong>10</strong> <strong>Tips</strong> <strong>for</strong><br />
<strong>Weightlifting</strong> <strong>Beginners</strong><br />
Be<strong>for</strong>e starting any weightlifting or exercise program, be sure to consult your physician,<br />
and be sure you know the proper safety measures, including having a spotter and<br />
knowing the right way to use your exercise equipment.
1. Choose a goal<br />
What do you want to achieve? Do you want to bulk<br />
up, slim down, or get more defined? Try to make<br />
your goal as specific as possible, and set a<br />
timeframe.<br />
2. Keep the right mental attitude<br />
Once you’ve chosen a goal, keep focused on it. Post it on your wall to help you keep your goal in mind. Try<br />
to find someone to work out with (your training partner) to help keep you focused and accountable.<br />
3. Know your limits<br />
Start light. Remember, even Arnold Schwarzenegger had to start somewhere! Lifting heavy<br />
weights with fewer repetitions (“reps”) builds muscle size and mass, whereas lifting lighter<br />
weights with more reps tones muscles.<br />
4. Keep increasing the weight<br />
Although you’ll have to start off with lighter weights, don’t get stuck in a routine where you<br />
keep lifting the same amount.Gradually increase the amount you lift. As a rough guide, try<br />
working towards adding <strong>10</strong> pounds per month to your bench presses.
5. Don’t work the same muscle group twice in a row<br />
Muscle groups include your upper body (shoulders &<br />
back), mid body (biceps, triceps & chest), and lower body<br />
(abs, thighs, hamstrings & calves). Varying your workout<br />
ensures you won’t overwork one particular area.<br />
6. Don’t <strong>for</strong>get to work your legs!<br />
Many beginners are so focused on having large arms and abs that they neglect other parts of<br />
their body.Who wants a huge upper body with tiny little chicken legs? That just looks weird!<br />
7. Don’t overdo it<br />
Don’t lift every day. You need at least 2 days of rest each week to allow your muscles to heal.<br />
<strong>Beginners</strong> should try lifting every other day. Also, make sure to get enough sleep, because<br />
without adequate rest you won’t build muscle.
8. Stretch & flex<br />
Stretching both be<strong>for</strong>e you lift and afterwards helps avoid aching muscle pain<br />
the next day. Stretching and flexing your muscles during your workout<br />
between lifts keeps blood flowing in your muscles and helps prevent injury.<br />
9. Keep proper posture<br />
If you’re doing lots of lifting, but using poor technique, you’re wasting your<br />
time. Ask your training partner to critique your technique, or work out in front<br />
of a mirror.<br />
<strong>10</strong>. Practice proper nutrition<br />
Remember the GIGO principle: Garbage in, garbage out! Drinking a whey<br />
protein shake right after working out helps your body build muscle (without<br />
enough protein you can’t build muscle mass) but nutritional supplements<br />
won’t replace eating right and doing the hard work of doing the lifting itself.<br />
Image credit Whassupps Nutrition Website<br />
Read more<br />
http://powertochange.com/life/weightlifting/
Change language