Weight Training Guide For Beginners And Everyone Else
Weight Training Guide For Beginners Wanting to Lift
Today, there are millions of people all around the world that want to improve their looks. Wouldn’t you like to slim down, bulk up and finally achieve the looks you’ve always desired? Weight training is a necessity for those that want to trim their waist line. In fact, lifting weights isn’t just ideal for bodybuilding. The extra muscle will help to burn additional calories and this will ultimately make losing weight easier. Below, you’ll learn more in this weight training guide for beginners and everyone else. You’ll find these tips very useful for achieving your goals.
Weight Training Definition
There is an abundance of ways to define weight training. Nevertheless, the basic definition specifies that weight training involves exercise that includes lifting weights. While the primary goal is to build muscles and muscle endurance, the benefits associated with weight training go well beyond this level. In fact, the benefits will be explored in greater depth below.
Understanding The Benefits Of Weight Training
Have you ever noticed that when you look at the cover of muscle or fitness magazine, you usually see a chiseled, toned, buff man or woman? Sure, some of these images have been doctored a bit to make the individual look more shredded, but the truth is that you can clearly see that they have put plenty of time in at the gym. Do you think they got this way by just running on a treadmill, swimming, or riding a bike? Clearly not. You can guarantee that weight training was involved. A shredded body is not the only benefit that you can receive from lifting weights.
Muscle Helps Battle Unwanted Fat
Do you just love eating pizza, or that extra serving of your mom’s pasta? Well, it is a well-known, proven fact that lifting weights can boost your whole-body metabolism. So, now you can have that extra slice or dish without gaining any weight. Of course, this doesn’t mean that you can stuff your face with whatever you want. It is still essential to be smart about your eating habits. This is all due to the fact that lifting weights can increase your type II muscles fibers, which help fight off body fat.
Battle Common Depression Symptoms
There have been tons of studies conducted on the effects that aerobic exercises can have on depression. It has been proven time and again that aerobic exercise can be enormously beneficial for subduing these symptoms. While weightlifting is not an aerobic exercise, several studies show that weightlifting can have the same positive effects.
Perform Better At What You Do
Whether you are on a work basketball league, weekend softball team, or just like playing sports, lifting weights can greatly improve your performance on the field. For instance, doing squats might seem irrelevant when it comes to basketball and softball, but the truth is that you use a lot of leg muscles running and jumping. Hitting the squat machine in the gym not only increases the height of your jump, but it can empower your legs to give you more speed and stability.
Battling Unwanted Diabetes
Diabetes is a major disease that is sweeping across the world. In fact, one study predicted that by the year 2030 there would be 350 million people around the globe that will be afflicted with this terrible disease. If you have ever done any research in the field, you will know that a healthy lifestyle and regular exercise can greatly reduce your risks of developing the disease. However, what you might not know is that weightlifting can be crucial to preventing the disease. A recent study showed that men who lifted weights for around 150 minutes a week lowered their risk of developing the disease by 34%.
Throwing in a session of cardio or two throughout the week can even raise that number to 54%.
Necessary Weight Training Equipment
Most people believe that weight training requires a massive amount of equipment. This couldn’t be further from the truth. While additional equipment, such as a weight bench, will prove to be helpful, they’re not necessities. In fact, you can easily achieve your goals by using a few basic items. Below, you’ll learn about the true necessities.
Everyone should already know what dumbbells are. There is a good chance that you had a set when you were younger. While dumbbells are pretty much the same as they were ten years ago, there are a few higher tech varieties. The adjustable dumbbell is an innovative model that makes working out just a little bit easier. Just remember that the adjustable varieties are a little more expensive. Therefore, if you wish to save money, you should stick with the conventional models. Don’t worry. You’ll be able to build muscle with either option.
The Olympic bar is a must for those that want to lift significant amounts of weight. These bars are utilized by Olympic athletes during competitions. They’re equipped with bearings that allow them to spin easily. They’re also sometimes referred to as beater bars. The beater bar is a cheaper offshoot of the Olympic bar. If you’re just getting started and want to keep the initial cost to a minimum, stick with a beater bar for the time being.
Fixed Weight Bars
Fixed weight bars are very similar to fixed weight dumbbells. A specific amount of weight is already affixed to the bar. It is normally impossible to change the weight. Also, fixed weight bars will usually come in sets with different weights. While they’ll consume far more space, the fixed weight bars can be beneficial for certain workouts, which require switching the weight in rapid succession.
If you really want to build those biceps, you’ll want to perform a lot of curls. Better yet, you’ll want to perform curls using an EZ-Curl bar. The EZ-Curl bar is easy to identify. It looks like an uneven bar with several curves in the middle. The bar’s curves give the impression that it would form the letter W. The unique curves make the bar a good choice for performing curls and building massive biceps.
As long as you have a sufficient amount of room, you could easily leave your weights on the ground. However, this creates a bit of a problem when you want to perform squats. Lifting the weights off of the ground increases the risk involved. If you’re not careful, you may blow out your back. This is why it is a good idea to invest in certain types of racks. Some of the best rack and bench options will be listed below.
- Squat stands or racks
- Power rack
- Bench press
- General flat bench
- Dip station
While this equipment is very beneficial, it is not necessary for beginners. In fact, weight training at home can be successful without a rack or bench. Choose the racks that you feel are absolutely necessary and move on from there.
Weight Training Clothes
Wearing the appropriate clothing for weight training is absolutely vital. Snug, but comfortable, clothing and the right weight training gloves will help tremendously. The snug clothing will help ensure that your hands do not get stuck when attempting to explode and push the weights upwards. Simultaneously, the gloves will help you avoid developing blisters. While there are major benefits of weight training shoes, they’re only recommended for serious bodybuilders.
If your primary goal is to build muscle to lose weight, you can skip the shoes and belt. However, if you want to bulk up to the max, you’ll definitely want to add these accessories to your toolbox.
Exploring The Benefits Of Weight Training Shoes
If you have been lifting weights for the past decade, you can probably remember when weightlifting shoes were barley available and cost an arm and leg. You almost had to be a professional to be able to afford them. However, over the years they have become more readily available at very affordable prices. Now, the average weightlifter can afford a good pair of weightlifting shoes, and if you have never tried them before, they can truly improve your weightlifting game.
When it comes to lifting a lot of weight, the slightest misalignment of the torso can cause severe damage, injuries, and accidents. This is why weightlifting shoes are almost a must, because they have the ability to properly put your body in alignment and keep it there until the lift is complete.
If you have ever tried lifting weights in running shoes, you probably already know how much harder it can be. It is almost as if you have to fight the weight, because the base beneath you is giving out. However, this is something that will not occur with a good quality pair of weightlifting shoes.
Weight Training Safety Tips
Weight training can be a little dangerous, if you use the wrong posture or lift with your back. Also, pushing yourself too hard can have major repercussions. It is vital to take precautions to ensure you’ll reach your goals, without getting yourself injured. Below, you’ll find excellent safety tips for weight lifting.
Warming Up And Cooling Down
Attempting to lift one hundred pounds after you’ve just woken up is a bad idea. It is also equally bad to lift after jumping off of the couch. Instead, you need to warm up your muscles first. Stretching and starting with lighter weights is recommended. This will get your muscles ready, while also decreasing the risk of injury. After your workout session has finished, make sure you perform cool down stretches for five to ten minutes before quitting.
Master Form First
Many beginners make the mistake of putting too much emphasis on weight in the beginning. This will cause them to ignore their form and wind up injured in the near future. When just starting out, it is in your best interest to focus heavily on your form and posture. Correct form can improve your performance, while also reducing the potential for injuries. Once you’ve mastered your form, then you should consider increasing your weight.
Don’t Overdo It
When you first start seeing results, you’ll likely want to push yourself harder and harder. Increasing the intensity of your workout isn’t a bad idea, but you should be careful about overdoing it. Remember that your body needs rest too. Without rest, your body will become worn down and you’ll be far more likely to get injured. With this in mind, it is often a good idea to only work out three or four times a week. Also, give your muscles at least forty-eight hours of rest before hitting the weights once again.
Bring A Friend
Are you going to be performing bench presses? Do you intend to increase your weight? If you answered yes to one of these questions, you should bring a friend along for the day. Anything can go wrong when you’re pushing your body to its limits. A friend can help in the event that something goes wrong.
Weight Training Supplements That Work
There is a wide range of weight training supplements available on the market. However, many of these products are not as effective as guaranteed by the manufacturer. The key to finding a supplement that actually works is to look for specific ingredients that are capable of aiding in lean muscle gain, strength and recovery.
Fenugreek is a phytochemical that supports the luteinizing hormone produced by the pituitary gland. It is capable increasing enzymes, which in turn will boost the testosterone production. Diindolylmethane or DIM is another very important component of weight training supplements. This substance is produced by indole glucosinate in the digestive tract. DIM helps to keep the body balance, by decreasing the estrogen potency.
If you choose carefully, you will end up with a supplement that can effectively be combined with a healthy diet and exercise program. If you do not find one brand supplement effective or suitable for your needs, you should sample other brands. It is also important to note that just because a specific brand works for your workout buddy, does not necessarily mean that it will be effective for you.
Weight Training For Beginners
As a beginner, it is crucial to set a realistic goal before you begin your new workout program. Realistic goals are much easier to meet and for many beginners a little, obvious progress will go a long way. Whether you are beginning a new weight training guide program to build strength, lose weight or gain lean muscle, if you get started off on the right foot, you will be well on your way to meeting your fitness and health goals.
Strength training has proven to be very effective for those who have tried and failed in the past. If you consistently stick with your training for about 12 weeks, you will receive many benefits including:
- Increased ligament strength
- Increased tendon strength
- Increased muscle contractile strength
- Increased muscle fiber size
All of these benefits will improve your body and your overall health. They can also decrease or eliminate the risk of injury.
A weight training guide schedule for beginners should consist of training two to four times a week. If you overdo it in the beginning of your training, your muscles will become fatigued and sore. These symptoms could very well plague you for several days, before you begin to see any improvement. This is why it is crucial to start slow and work up to a full, high-tense workout. Any professional trainer will tell you that some pain should be expected. Pain is just part of trying to get your body healthy and fit. You can also add protein, glutamine and HMB to your regimen to reduce most of the pain, but again some pain is unavailable.
Weight Training Guide For Women
Weight training wasn’t only designed for men. In fact, many women hit the gym several times a week to build lean muscle and lose weight. Great weight training exercises for women include:
- Incline bench press
- Decline bench press
- Flat bench press
- Cable cross over
- Dumbbell flyes
These exercises are perfect for beginners and veteran female athletes.