Weight lifting can improve your overall health and give you the dream body most people wish to have.
Unfortunately, many people who hit the gym never get to realize the results they hoped for.
There are various misconceptions surrounding weight lifting and most people never ask for professional coaching, to begin with.
Nothing could be more counterproductive.
It is important to approach weight lifting cautiously, especially if you are starting out.
Knowing what the activity will achieve and what you can do to make the most of your gym time will save you a lot of time and trouble down the road.
Here are a few healthy tips for every beginner in weight lifting.
A) Make sure you get the right nutrition
As the saying goes, “you are what you eat.” If you want to grow strong muscles and a healthy body, then you must take the right nutrition.
Otherwise, you will not get optimal results even if you grow bigger.
The trick to muscle growth through weight lifting is eating more calories than you burn in a day.
Proteins, fats, and carbs are all essential for any diet.
The catch is you have to pick healthy options.
Not all protein is good for you.
Similarly, not all fat is bad.
When planning your weight lifting nutrition, consider the following;
- Eat more non-saturated fat from avocados, fish, and nuts in place of beef and dairy products. Eat occasional saturated fats.
- Eat more complex carbs from potatoes, oatmeal, brown rice, whole wheat, and quinoa. Simple carbs such as sugar, glucose and sweetened drinks should be reserved for pre and post workout only
- Eat enough protein from chicken, salmon, turkey, ground beef, steak, and tuna
- Avoid smoking and drinking as much as you can
- Drink lots of water
- Spread your meals across the day instead of eating three big meals
B) Trust certified coaches, not fellow gym members
Find a coach to train you on the best practices in weight lifting.
It is common for beginners to take the word of every other member who is more muscular than them. Instead, you should solely focus on the recommendations of a qualified gym coach.
Do not be afraid to ask for help and never mind what anyone else thinks about you.
Focus on your training and goals.
C) Get enough rest and recuperation
After giving everything in the gym, you need to get enough rest and sleep for your body to grow and recover.
All the growth and recuperation takes place when the body is resting so you need at least 7 hours of undisturbed rest/sleep.
You should also take occasional breaks from the gym.
Train 4-5 days and then take a day’s break for recovery.
D) Vary and compound your training
Do not settle into one routine or exercise for too long.
You should vary your training and compound the maneuvers to target different muscles for uniform growth.
Train your whole body, including legs, neck and chin area.
This will increase your overall strength and endurance, making it easier to lift weights.
You can find detailed information at Skinny2fit on how different workouts impact your body.
They also provide insights into workout nutrition, supplements, routines and best practices that can help you improve your output and outcome.
E) Track your progress
Do not lift weights blindly.
Monitor your time in the gym and a take good record of your progress.
You should constantly track your improvement to determine if you are growing or improving.
If your growth becomes stagnant, the progress graph will help you device new routines.
Keep track of everything from your reps, weights, meals, and growth, and revise your plan whenever necessary.
Working out is a healthy endeavor that will keep chronic illnesses at bay.
However, you need to do it right if you are to enjoy any benefits.
Otherwise, you risk suffering, disappointment or even injury.
Before you start lifting weights, make sure you have the drive and determination to go all the way.
More importantly, invest in learning as much as possible so you can do the right thing and get the results you want.
Work with professionals and maintain a functional routine that covers proper nutrition, exercise, rest and lifestyle habits.