Weight lifting tips
Weight lifting tip # 1. Evaluating your body .
By evaluating your current body composition, body weight
and body measurements, you give yourself a starting point. This will
be very important in deciding what your nutritional and weight lifting
goals will be. I suggest you record your body statistics and periodically
update them on a weekly or bi weekly basis.
This way you will know if you are on track with your goals.
I suggest you find out your body fat percentage, lean body mass, body
weight, and body measurements. You can find out your body fat percentage
and lean mass composition using the Accu-Measure body fat calipers.
Remember to record these numbers and update them on a weekly
basis. You will also want to record your body weight and remember to
monitor this on a weekly basis.
Weight lifting tip # 2. Setting your goals
Looking at the big picture and breaking it down into small
mini goals will help you achieve your muscle building goals. It's very
important that you identify your goals and periodically monitor and
adjust your goals on an ongoing basis.
I suggest breaking your goals down into long (3 to 6 months),
short (1 to 2 weeks), and immediate term goals. Make sure your goals
are realistic. Record your goals and keep them in a handy place where
you have constant access to them.
I recommend you record your goals in a weight lifting log.
Weight lifting tip # 3. Keep a weight lifting log
and diet log
It is very important that you write everything down. By
keeping track of your progress you are keeping yourself honest and motivated.
A weight lifting log and diet log can help you get better results. You
can look back at the end of each week and figure out if you were on
target with your goals.
A weight lifting log and diet log will show whether your
goals are realistic and gives you insight into your exercise and eating
patterns. If your building muscle and strength, you won't have to wonder
what works, because you'll have a full description of everything you've
done to reach your goals. This will be your blue print for muscle building
success.
Software programs like Always Gaining are great to use
because it totally automates your muscle building program. You simply
plug the numbers into the system and it automatically adjusts your next
workout for optimal results.
Weight lifting tip # 4. Setting up your weight
lifting program
Setting up your weight lifting program is a lot easier
once you know your body statistics and goals. You must decide whether
you are a beginner, intermediate, or advanced weight lifter.
Once you know your current weight lifting status, build
your weight lifting routine according to that information. I suggest
you incorporate free weight exercises into your muscle building programs
as opposed to machines.
In order to build muscle you need to concentrate on the
basic movements like the squat, shoulder press, bench press, dead lifts,
barbell rows and chins.
Remember to keep your workout short, heavy and intense.
If you need more information on weight lifting programs, click here
to go to the weight lifting program portion of Building Muscle101.
Weight lifting tip # 5. Nutrition
Nutrition is one half of the key to building muscle. Without
the proper nutrition, you might as well pack your bags and go home.
No amount of super sets, negative sets, tri-sets or pre-exhausting will
build any amount of muscle mass without the proper nutrition.
To be honest, nutrition will be that element of your muscle
building program that will put you over the edge.
Nutrition will make the difference between an o.k. physique
and one that commands power. You will go into the gym, and absolutely
explode! When you are in a nutritionally optimal state, your strength
will explode and it will feel like someone has attached a tire pump
to your muscles!
The trick to unlocking your muscle building fury is to
find your Optimal nutritional state . To build muscle you need to consume
more total calories than your body uses each day.
Remember this very important weight lifting tip, nutrition
is the key to building real muscle.
Try eating 6 times per day and make sure each meal is
balanced with the optimal amount of calories, protein, carbohydrates,
and fat.
Weight lifting tip # 6. Build a menu plan that
supports your nutritional goals
Once you find out what your nutritional goals are, you
need to build a menu that will support your goals. Try and find menus
that are easy to cook and taste great. The trick is to adjust the menus
and recipes to match your nutritional goals.
What you want to do is adjust the amount of ingredients
in the original recipe to match that of your own. I suggest you try
Stella's Kitchen for great muscle building recipes that are a snap to
create and taste absolutely great.
Weight lifting tip # 7. Use weight lifting supplements
to enhance your muscle building program
Weight lifting supplements are meant to enhance an already
great muscle building program. If you have the right combination of
nutrients and the right weight lifting program, a sport supplement schedule
may serve to enhance your performance.
In order for weight lifting supplements to function properly,
they must be taken at the proper times and in the proper amounts. I
suggest you do your homework when it comes to using weight lifting supplements
and make an informed decision before consuming any powder, pill, or
brew.
Read as much literature as possible on your chosen sport
supplement. If there is any doubt, save you money. I strongly suggest
you read Will Brink's book, Muscle Building Nutrition.
Mr. Brink is an world renowned expert in the field of sport's
nutrition and definitely knows his stuff when it comes to weight lifting
supplements. This book will help you plan your optimal nutritional and
supplementation plan, step by step.
You will also want to ensure that the weight lifting supplement
manufacturer is well established in the industry and not a fly by night
company.
Please click here to review some weight lifting supplements
that are helpful in building muscle.
Weight lifting tip # 8. Monitoring your muscle
building program
It is very important that you monitor and evaluate your
program on an ongoing basis. By evaluating and monitoring your muscle
building program, you can update or make any adjustments that may be
needed to fine tune your program.
I suggest you evaluate your progress on a weekly or bi-weekly
basis. By evaluating your program on a weekly or bi weekly basis, you
can decide whether your training program needs to be adjusted or whether
you need to add or cut down on calories.
I suggest you take a day out of your week and evaluate
your body composition, body weight and body measurements. Decide whether
or not you need to adjust your weight lifting routine and nutrition
program based on your evaluation.
Weight lifting tip # 9. Rest
Blasting your body at full throttle all the time will slowly
run you down. You need to take some time to rest and relax. Have fun,
kick back and relax and enjoy the fruits of you labour. Let your body
get into a good rhythm of work and rest.
By getting quality rest you will ensure that you get the
most out of your muscle building program. Sleep is vital to building
muscle. Make sure that you get enough rest to properly repair your body.
It is during sleep that most growth and repair occurs.
Without adequate sleep the body becomes weakened. It is very important
that you get the correct amount of sleep because muscle growth happens
while you are resting, not while you are training. If you were to lift
weights on a steady basis and not get any quality rest, your body would
slowly fall apart. Weight training tears the muscle tissue down and
the diet provides the necessary fuel and material for repair, but it
is during sleep that the repair and growth process occurs. Therefore,
sleep is as vital to building muscle as is your training program and
diet. You simply cannot have any of these three muscle building components
alone, or any two. All three components must be in place if you are
to build a quality physique. It is crucial that you give adequate time
and priority to all three, including rest and recuperation.
I suggest you aim for 7 to 9 hours of rest each night.
Don't be afraid to take a nap in the afternoon or after work to add
a little energy to your workouts. Remember this very important weight
lifting tip!
Weight lifting tip # 10. Keep motivated
Motivation is the juice that keeps the machine moving.
Throughout your muscle building program, it is very important that you
stay focused and motivated. Although this may seem a little harder than
you may expect.
Just remember that not all of your workouts are going to
be 100%. It's important to know that there will be times when you just
don't feel like working out or your workouts don't feel quite right.
Feeling like this for one or two workouts is normal, but if it persists,
your body is telling you to try somthing new or to take some time off.
There will also come a time when your muscle gains and
progress will come to a halt. Yes, it will happen but don't get discouraged,
it has happened to us all, even the best.
The important thing to remember is to keep going, don't
quit. If you find yourself in a rut, think of it as a challenge. Try
and find new ways to gain. If your bench press is sticking, stop doing
it and use dumbbells instead, or try Building-muscle101's bench press
program.
Listen to your body. Don't try and be stubborn when it
comes to listening to your body. If it's telling your that it's tired,
listen and take some time off. Your body has ways of telling you when
it's tired and broken. This is a very important weight lifting tip,
listen carefully to your body and you'll make great gains and avoid
injuries.
Try and keep yourself motivated. Stick posters of your
ideal body on the fridge, in your locker, in your room or anywhere else
you might need motivation. I used to stick a poster of Bertil Fox in
my locker at school. Every time I opened my locker, there was Bertil
driving me on.
Try listening to music that motivates you in the gym. The
repetitive sound of plates banging against one another can test even
the most dedicated weight lifter. Listen to music that gives you some
edge and drive.
Try taking pictures of yourself every couple of weeks.
This way you'll see yourself improving from the "old you".
Weight lifting tip # 11. Use quality weight lifting
apparel and clothing in the gym
Quality weight lifting apparel and weight lifting clothing
is a must if you want to maximize your range of motion. Use weight lifting
apparel and clothing that allows your body to move comfortably and freely
without constriction.
Train in weight lifting apparel and clothing that is conducive
to building muscle.
Weight lifting tip #12. Drink a lot of water
Building muscle requires a lot of fluid. You should be
drinking at least 8 to 12 cups of water per day. Water is essential
for good health and building muscle.
Remember this weight lifting tip, in order to move muscle,
you need water. Muscle is considered an active tissue and water is found
in the highest concentrations in active tissue. If your body is dehydrated,
chances are you're not going to have a very productive weight lifting
session.
Without enough water, your muscles are not getting enough
electrolytes. Muscle strength and control are weakened. If you want
to build muscle, than you must keep your body well hydrated. Drinking
alot of water is an important weight lifting tip and shouldn't be neglected.
Weight lifting tip #13. Give your self a free day
Try giving yourself a free day every couple of weeks in
which you can eat anything you want. This way your not going crazy with
your weight lifting diet and it allows you to enjoy some of the food
you've always liked. I love this weight lifting tip because I think
everyone (including me) has a favorite meal that's not the healthiest.
Weight lifting tip #14. Have some fun
Here is one weight lifting tip you will want to remember.
Building muscle should be a fun and rewarding experience. Make sure
to enjoy what your doing and have some fun. What fun is weight lifting
and building muscle if you can't stand being at the gym?
Weight lifting tip #15. Believe in yourself
Always believe in yourself. If you start doubting your
abilities, your workouts are not going to be effective and your efforts
are not going to be 100%.
Attitude is everything. Once your attitude changes, everything
changes. When you know you can do it, you can and will do it.
Remember this important weight lifing tip.
Always believe in yourself!!
Weight lifting tip #16. 10 simple nutritional tips
to help you build mass
Looking to build mass and power? Try these weight lifting
tips to add a kick to your gains.
1- Consume at least one gram of protein
per pound of bodyweight each day. For example, if you weight 150 pounds,
you should be eating at least 150 grams of protein each and every day.
2- Consume at least 3 to 4 grams of carbohydrates
per pound of bodyweight each day. Make sure that most of these carbohydrates
come from comples sources such as pasta, rice, oatmeal, potatoes and
yams and fibrous veggies such as broccoli and asparagus. The only time
you should be feeding your body fast acting carbs is immediately after
your workouts.
3- Ingest health fats from sources such
as nuts and seeds, olives, flax seed and canola oils. Reduce your intake
of saturated and trans fatty acids.
4- No need to starve yourself. If you
want to add muscle, you need to consume calorie dense foods such as
comples carbs.
5- Your diet ratio should be 50 to 55%
carbohydrates, 25 to 30% protein and 15 to 20% fat. See Will Brink's
Muscle Building Nutrition. for a complete break down of optimal nutritional
ratios.
6- Spread your eating over a minumum
of five meals per day, taking in at least 30 grams of protein per meal.
By spreading out your meals in this fashion will ensure that the nutrients
for the muscle building process are constantly being supplied.
7- Drink alot of water! Try drinking
at least one gallon of water per day. Water is essential for building
muscle.
8- Consume more calories. Eat slightly
beyond the point of satiety. Remember to eat a big, healthy breakfast.
9- When boosting your caloric intake,
gradually increase the amount of calories over a period of 7 to 10 days.
This way, you are using the extra calories as fuel as opposed to storing
it as fat. If you find yourself stuck, gradually increase the amount
of calories per day.
10- Eat at least 6 times per day, counting
significant snacks such as protein shakes as meals.
Use these 10 weight lifting tips to increase your size
and strength.
Use the above noted weight lifting tips in your muscle
building program and you should be off to a flying start.
As you progress in your program, make sure to challenge
yourself and change your weight lifting routine around. This will add
a new angle to your training and improve the weight lifting experience.
Looking for more weight lifting tips and weight lifting
programs? Looking for weight lifting programs designed for your particular
sport? Looking for speed, strength, power, agility and endurance programs?
Try going to SportSpecific.com . This web site has over
3,700 pages of jammed packed information on sport specific training
programs. It doesn't matter what sport your into, you'll find excellent
weight lifting tips and a training program designed to blast your performance
to the next level.
source : www.building-muscle101.com
