A beginner’s guide to lifting weights
If you are the type of person that doesn’t complete an entirely cardio-driven workout, the chances are that weightlifting will make up a fair part of your workout and it will go a long way to ensuring that you are able to put weight on or really tone up in the way that you want to.
When you first approach weightlifting it’s really important that you have the skills and knowledge behind you to do this effectively, and if you aren’t armed with this information then you can easily injure yourself, or further problems can occur down the line. So before you pick up your first weights, here are some tips to take into consideration:
Don’t be afraid to ask for help
If you do head down to your local gym to lift some weights then chances are that there will be experts on hand who are able to help you throughout the process and they will probably have the knowledge and experience to make sure that you are doing it correctly.
Personal trainers aren’t just at the gym to look good, they are there to offer you some professional advice and ensure that you are doing the right thing, so if you are heading to the gym for the first time it might be worth looking at the help and assistance that they can offer you
Learn the theory and not just the practice
There is so much theory behind weightlifting that it’s important to know what you are trying to do before you do it – and in turn this will probably allow you to do it a lot more effectively. Learn about your muscles and how to target them effectively and safely, in turn this will ensure that you are able to lift the right amount of weight for your needs.
Be prepared to start gradually
I know that I’m the type of person who always wants to get stuck into something straight away – and unfortunately this is not always the best way to go. Building muscles takes time and commitment, it’s not something that can just happen straight away, so if you do find yourself in a position where you are picking up weights, make sure that you start off with just 2 or 3 times a week and that you give your muscles ample time to heal in between.
Know exactly what you are doing
None of us are experts in the weightlifting field. Unless you have been specifically trained the chances are that you definitely are not an expert. Take the time to learn about what you are doing before you do it, and as a result you may find that you are able to do it in a far safer, and more effective way.
Body Building: The role of supplements and motivation
In the modern day context, bodybuilding is a fad among the younger generation. Moreover, it is a ritual where chemistry and mathematics confluence all together. In the other words, you can say that bodybuilding is a religion, sport, art or science. But it is up to you how you differentiate the meaning of bodybuilding through your mind. When you will begin to compare every role in the point of view of the bodybuilding, then you will see that every genre like religion, sport, art or science will appear in the different interpretation. So you will go through these genres, then you will see that the role of supplements and motivation will be interpreted in the different way. But the benefits of it on the bodybuilding will be same. So the role of supplements and motivation are the different things. One is related to the body and another is related to the mind. But for the bodybuilding, the control of body and mind are very much crucial. Because, unless you control your body and mind in the right direction, then you will never build up your body according to the ethics of the bodybuilding as well.
Supplements:
Protein
It is the vital supplement for any bodybuilder. Because, the main function of protein is to help the maximum muscle growth which is very much wanted for any bodybuilder. Moreover, you have a top the protein after judging the body stature on the requirement. Since, how much you like to build your body, should be considered before you start to take protein supplement. Protein supplements which you will get in the different ways and varieties. But you have to select the right one according to your choice. Actually, you will get the protein supplement in powder form in the market. In whey protein, you will get the highest level amino acid which will help your muscle recovery. In hemp seed as a protein source, you will get the highest level of essential fatty acid which helps your muscle to grow. Moreover, it will increase the brain functioning and cell membrane integrity as well. The main reason for popularization of protein supplement among bodybuilders is that the protein has the highest biological value and high absorption rates.
Amino Acid
It is an essential supplement for the bodybuilders. Actually, the amino acid will maintain your brain function, mood, recovery, muscle gain and energy. So these are vital parts for any bodybuilder. The necessity of amino acid in your body is required when you completes your workout. The amino acid takes a great role for the fat loss and muscle catabolism.
Glutamine
It is a kind of amino acid which is found in the human muscle. It comes handy to the muscle recovery, so it is very much essential for the bodybuilders. Moreover, Glutamine is used for counteracting the acidosis which comes out of the exercise.
Fatty Acid
As you know that fatty acid never produces in our body. So for the bodybuilder, it is necessary to take the fatty acid supplement for their bodybuilding purpose. The fatty acid helps to grow the muscle by increasing the testosterone secretion. Even, this fatty acid helps the body in burning the excess fat.
Motivation:
Pride
It has been forever. For any bodybuilder, pride is motivation stuff. The reason is that when you build your body according to the principles of the bodybuilding, a kind of pride will develop in your mind. So your pride will motivate you to build your body. Moreover, when the people around you will discuss about your bodybuilding activity, then you will feel some pride in this context.
Pain
It is temporary. But for bodybuilding, pain will work as a motivator. Because, it will increase your tolerance, so it will able to help you in building your body. Actually, the pain will increase your stubbornness which will ultimately help you to build your body according to the principle of bodybuilding.
Reward
If you get an award from a competition for your bodybuilding activity, then you can get inspiration from it. So it will increase your eagerness to continue your bodybuilding activity for a long time. Since, it will increase your focus on it significantly.
So, if you like to shine in the bodybuilding, then you have to understand the role of the supplements and motivation as well. Moreover, it will help you to stand out in the bodybuilding community with a great honor. The bodybuilding is a continuous process, so you have to stick to it with fixed focus and achieve what you are looking for it.
About The author: Diana is a writer/blogger. She loves writing, reading and travelling. She is a big fan of Arnold Schwarzenegger. Arnold devoted himself to his first passion, bodybuilding, from a very young age.
Early Morning Cardio Kick Start
What is a great way to burn more calories each and every day? Start your day off with a quick blast of exercises as soon as you roll out of bed! Along with the simple fact of burning X amount of calories during the workout you also gain a metabolic bonus for the day. By immediately cranking up the dial on your metabolic rate, it will stay at an elevated rate for the first part of the day thus burning more calories in everything that you do.
Additionally it makes it easier to eat better because most people feel more positive after a quick blast in the morning. That helps your system as well creating a perfect one-two combo to help you keep or reach your fitness goals for the year!
Morning Cardio Kicker
Make sure to be wearing something comfortable and that you aren’t asleep. Go to the bathroom, splash water on your face, and ease into this as to not strain anything.
Do the following series of exercises for 10 seconds each the first round, 20 seconds the second round, and 30 seconds the final round; rest only 15 seconds between rounds.
- Jumping Jacks – Standard jumping jacks where the feet go out while the arms go from your sides to overhead. The bigger the range of motion, the more calories burned.
- Running Knees – Run in place while thrusting your knees up as high as they can go. Pump your arms as you run.
- Side Hops – Jump to the left and land on your left foot only, then jump back to the right using only the left leg and land on the right. Keep repeating with each leg. Use your arm movement to balance yourself.
- Squat Thrust Jumps – Start in a standing position and squat down, placing your hands on the ground. Thrust your legs back behind you, then draw them back under you, then explode up in a jump.
Really this workout is going to take a whopping 5 minutes at the most. That is hardly anything out of your day but the results are rather amazing. Along with getting your juices flowing without coffee, it helps with your mental attitude and level of positive energy. At the same time the routine is not taxing enough to cause a big drop off in energy later in the day.
So tomorrow when you roll out of bed make sure to roll right into this new routine. Even if you don’t do it every day, each day that you can do it will give you a small edge in total calories burned for the day. Those small edges add up over a week and a month and are like an extra session or two of cardio so it is well worth it.
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- License: Creative Commons image source
Leena Stevens writes for http://blog.nutribomb.com please visit Leena at our blog our at our google plus health and fitness page.
