Weight training is something we all know works, when seeking fitness results. Being successful and reaching those fitness results is something, that requires knowledge, persistence and planning. In the following lines you will find my 15 best tips for successful weight training experience, I’ve been using for the past few years.
Find the motivation to workout as often as you can. There are different approaches to motivate yourself and the best way is to use them all. Here you can find some good tips on how to motivate yourself.
Use the right range of repetitions with the right range of weight.
Find the best fitness technique that will work best for you. I use pyramid sets technique, in which the progression is from lighter weights with a greater number of repetitions in the first set, to heavier weights with fewer repetition in the following sets. There are many other techniques such as drop set technique, where lower weight is used ones a muscle failure has been achieved at a higher weight.
Stay focus during the workout season. Use the time in between the sets to concentrate. Think about your next exercise. Prepare the equipment and stay warm. Don’t sit somewhere playing with the phone! Stay focus! Don’t talk to people for long periods of time. Your workout shouldn’t last more than two hours.
Drink lots of fluids before, during and after workout. Make sure you are well hydrated before workouts taking place early in the morning. The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.
Have a good balanced diet. Nutrition is really important part of staying healthy, working out and reaching our next fitness goal. Balance diet is usually the best way to go. Get your carbohydrates, proteins and fat from different sources of food. Eat healthy snacks such as fruits and veggies. Limit the soda and preservatives added foods. Consider adding supplements such as whey protein and creatine for better performance.
Be aware and careful about injuries. Injury can keep you away for enough time, that you lose your motivation to workout. Make sure you take steps for preventing injuries. Warm up for good 5-10 minutes. Stretch at least once a week. If you feel discomfort somewhere, better stop and give it a break for a day or two. If you are injured already, make sure you rest good, and give your body enough time to heal.
Make a plan. It’s always good to have a plan.Plan your workouts as early as a week ahead of time. Be proactive when it’s needed.
Workout as often as you can. I workout 5-6 days a week and you should know that pro-athletes workout 6 days a week for 5-6 hours at a time. 2-3 days a week are enough to maintain a healthy lifestyle. 4-5 days a week are enough for reaching a certain fitness goals. 6 days a week is a pro-athletes fitness program.
Rest is a part of every sportiest. Rest is very important, but only the right amount of rest, and the right amount of exercise, will give you results. A muscle needs a day of a rest after workout in order to rebuild and recharge. Play it smart. Workout different muscle groups in different days. If you workout biceps and triceps today, you will need to rest them tomorrow. The mistake most people will do is to rest on the next day, when you can simply workout shoulders, legs or abdominal. See the table below to make your next fitness program.Tip №11:
If building muscle mass is your goal, then you need to keep increasing the weight you are lifting. Although you’ll have to start off with lighter weights, don’t get stuck in a routine where you keep lifting the same amount. Gradually increase the amount you lift.
Don’t stick with the same routine forever. Change exercises once in a while. Change weight, sets, intensity and exercises every six months to make sure you keep you muscle challenged and under stress.
Find the best training time for you. There are suggestions that muscle-breaking hormone cortisol is higher in the morning for most people. That’s not true for everybody so find the best training time for you — morning or afternoon.
Learn the proper technique for lifting weights. First important thing is the speed. Slow is the key. Ballistic moves can only lead to injury. Keep your poster, back straight. If you are not sure, and don’t feel comfortable with exercise, don’t be ashamed to ask. A few hours with fitness professional can only help.
All muscles are important. You need to appropriate a fitness program that works the whole body. You will look better and feel better, when a balanced muscle growth is achieved.
Weight training isn’t naturally pleasant thing to do, but very important in our sedentary life.
Exercise, eat right and stay healthy my friends.