Weight training is for everybody, not just athletes, body
builder or competitive lifters. Using weights regularly
helps to develop strong bones and build lean muscle mass.
Increased lean muscle mass raises the metabolism and helps
you burn fat and lose weight more efficiently. However, as
with every exercise, you need to know what you're doing.
This is especially true when you lift weights for body
building. Here's some top tips for success with lifting
weights. Be realistic
If you've drunk a six-pack too many and ended up with a
beer gut, you're not going to turn it into a six-pack
overnight or even in a few weeks. If, sisters, your abs
have been turned to jelly by three pregnancies, you're not
going to get a perfectly flat stomach in a few months.
Remember the old saying about eating an elephant a bite at
a time? Remember that every small gain is a success that
you should take pride in.
Use good scales
The old-fashioned bathroom scales just won't do, as this
can't distinguish fat from muscle. You need something that
can measure body fat, as this is what you want to eliminate
while increasing your muscle mass.
Diet
Get the right balance of carbs, vitamins, minerals and
proteins. Especially the proteins. You will need the
proteins to build muscle bulk ' they aren't made from
nothing! However, don't exclusively eat the proteins
(you'll have problems with your kidneys and constipation if
you do). Carbs, fibre and good fats are necessary too.
You may also need a multivitamin nutritional supplement.
Push yourself
Your muscles will not get any bigger if they always have
the same load to lift every time. You will need to
increase in some way to stimulate your muscles into growing
bigger. Increase reps, increase sets, increase the weights
or slow down your movements to make them harder.
Eat and drink at the right time
You will need to consume some protein before and after your
workout, along with a fast acting carbohydrate for instant
energy. Drink plenty of water (or a sports drink) because
you will lose a lot of body fluid via sweat during a
workout. Protein shakes are great for post-workout meals
(snacks?) and are easy to prepare and carry with you to the
gym, as are protein bars. Have a look at the A-Z Nutrition
range of protein supplements, all at low, low prices.
Rest
Your body will need time to actually build your new
muscles. To avoid injury and overtraining, take a step
back every four to six weeks, doing only a half workout for
a week. Also, taking one day off in seven works well to
prevent strains and injuries. Avoid stress ' the stress
hormones prevent muscle building.
Aerobic exercise
This boosts bloodflow and stamina, so you will be able to
lift more and for longer. Change. Don't do the same
workout for months and months. Give yourself a bit of
variety to work your muscles in new ways. Having said
that, it's also important not to change too often. Change
if you're not seeing any results for weeks on end.
Body clocks
Morning people will work out best first thing in the
morning. Night owls will do better working out at the end
of the day. Work with your body, not against it. Sleep.
When you sleep, your body rebuilds itself ' this is the
whole biological purpose of sleep. Lack of sleep lowers
your metabolism.
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