Helpful Tips For A Weight Training Beginner. |
Posted: December 27, 2018 |
You have finally decided to add weight training to your workout routine and you're feeling a little intimidated, don't worry we've all been there. Up to this point you have been focusing on cardio workouts or you're completely new to exercising, either way the following tips will apply to you. Don't Make Any Knee Jerk Decisions In The Beginning.It's going to take a little time for you to feel comfortable with your weight training routine. Depending on your goals you will be lifting weights 2 to 5 times a week, every workout will be targeting different muscles. Each routine is going to consist of a brand new set of movements. It's very important that you know the correct form and technique for each exercise because improper form will cause injury which will create serious drawbacks to your fitness plan. In the beginning stages you're going to feel uncomfortable, overwhelmed and spending a lot of time learning what you should do. You don't want to decide if weight training is for you until you're more comfortable and can see exactly what you can achieve with this new routine. Be Patient. Slooooowww Doooown.As I mentioned earlier, you're going to be trying a lot of new exercises for the first time and you don't want to hurt yourself. Be smart, be patient, use common sense and most importantly CHECK YOUR EGO AT THE DOOR. To many people try to lift the same weight or do the same amount of reps because the person next to them is doing it. Stick to the basic moves at first and gradually increase the difficulty as you become more experienced. Don't worry about what other people are doing, learn what works for you and do it to the best of your ability and one day you'll be the person a newcomer is trying to be like. There is certain weight training guidelines you can follow to reach your goals as fast and safe as possible, make sure to apply them to your routine. Muscle Soreness.In the beginning stages you'll definately feel sore the next day or two after a workout, a lot of beginners mistake how sore they are with how effective their workout was. There is some truth to this, when you weight train you're causing micro tears in your muscle fibers and over time with the proper diet, the continual breakdown and repairing of the muscle fiber is what causes you to get bigger and stronger. However, you do not want to be so sore that you can't walk or sit on the toilet the next day. (anyone who loves leg day like myself knows about the struggle of getting on the toilet the next day) When you first start out you may not be able to alleviate being overly sore the next day but overtime you'll learn how to minimize it while still achieving a quality workout. If you find yourself feeling very sore you will need to take it easy if you're planning on working out that same day. Muscle soreness can change your form and cause further injury. You may want to perform a stretch or cardio day until you can perform your routine safely. The Importance Of A Structured Diet.Whether your goal is to lose weight or build muscle, you need to have a proper nutrition plan in place to reach your desired result. Your workouts will last anywhere from 45 to 90 minutes but your diet plan will be in play every minute that your awake. If you want to lose weight you need to eat less calories than you burn on a daily basis, this is called a calorie deficit. If you want to build muscle you need to generally eat about 300 calories more than you burn daily, this is known as a calorie surplus. If you eat a crap diet you will have crap results, there is no shortcut for proper nutrition and hard work. It may feel a little intimidating at first but people that prepare and weigh out there meal portions for the week have a much higher success rate at staying on track and and reaching their goals. Take Rest Days. Rest days are very important to your routine, you break muscle down in the gym but your body will only repair the muscle during rest. If you do not schedule rest days into your routine you will not achieve maximum results. I do my weight training every other day,that comes out to 4 training days a week and 3 rest days. If you feel restless on your rest days do some light cardio or yoga exercises, just make sure to give your muscles a break.
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