Lifting weights, if done properly, is a fun way to increase your health and fitness levels. You will have fun while you workout, and the benefits to proper weight training are numerous. The first thing to do is to find out what must be done to exercise in a way that works for you. Keep reading for some tricks and tips to start you off.
Include the “big three” exercises in your exercise regimen. Those are bench presses, dead lifts and squats. These particular exercises not only increase your bulk, but they also ensure your body is well conditioned and help improve your overall strength as well. You should make sure that your regular workout schedule includes all three of these exercises or at least some variations on them.
If you are going to use creatine supplements to assist with your muscle gain, you should use caution, especially when taking them for an extended period of time. People with kidney problems are generally advised to refrain from creatine use. There are other potential side effects, such as heart arrhythmia, muscle compartment syndrome and cramping. Youths and teens face particular risks from these as well. Make certain that you are taking these supplements in their recommended safe quantities.
Don’t neglect carbs when trying to build muscle. Carbohydrates fuel your body to allow it to perform the exercises that you need to do each day. If you are following a particularly grueling training program, adjust your protein intake to match. That means about 2-3 grams of protein per pound of weight.
Don’t work out for longer than an hour. Once passing the 60 minute mark, the body starts making more cortisol, which is the stress hormone. Cortisol may block testosterone and thwart your muscle-building efforts. Maintaining a workout of less than 60 minutes is beneficial as it will help you to get the best possible results from your routine.
Some people mistakenly consume too much extra protein at the beginning of their muscle-building program. By doing this, too many calories are being consumed and if a person is only exercising a small amount, fat can increase. Rather, raise your protein intake gradually by a couple of hundred calories twice a week, and you will give yourself the opportunity to properly build muscle.
Don’t push yourself past your limit, however, don’t stop too early either. For each set you do, you should really push yourself until you are physically unable to do one more push up or lift your weights one more time. You can shorten your sets when you start to get tired, but do not stop until you have no energy left to continue.
Plyometric exercises are a great idea! This type of exercise strengthens the fast-twitch muscle fibers responsible for stimulating muscle growth. Plyometric exercises are a different kind of exercise that rely more on acceleration than strength. For example, if you were doing plyometric push-ups, you would propel your body upward by removing your hands from the floor as you complete the movement.
Make a smart workout schedule. This can help you build muscle while avoiding injury. New bodybuilders should avoid working out more than twice a week. Three times is perfect for experienced people.
Make sure your diet fits in with your training routine. Muscle building needs a high protein, low fat diet. Instead of eating more food, though, just make sure your diet is balanced. Vitamins and protein supplements may also help you to boost your results.
A great way to work around muscles that stop you from performing certain exercises is to pre-exhaust. Biceps can tire out before your lats when you’re performing rows, for example. Using an exercise that isolates your lats first, a straight-arm pull-down for example, gives your lats a harder workout than your biceps. If you do so, this will make your lats very tired, and our biceps will work right.
Focus on improving your technique during workouts. This should trump your emphasis on speed, frequency and intensity of your regimen. Every exercise in a weight lifting routine should be practiced thoroughly until you have mastered the proper form. Start out with light weights in order to get the best results from increased weights later on.
While not recommended for teenagers, adults may find creatine as a helpful way to build mass quickly. Creatine will increase your energy and help you get more mass. The benefits of creatine in building muscle mass has been known for years. If you are high school age, do not take supplements because your body is still growing.
You need to eat enough protein before you begin any workout. Before you workout, consume at least twenty grams of whey protein, but make sure it is high quality. This will help with muscle recovery after your workout is finished. In addition, protein gives your muscles the energy they need to get through the workout.
Take photographs of your naked body every couple of days. By seeing yourself in a mirror, you will be able to see your progress. Comparing pictures every few weeks will allow you to see your muscle gain.
Both before and after working out, you should have something to eat. If you are just starting out, a snack high in protein will help. Later on, you can get more serious by measuring out protein and planning a more specific meal plan.
It feels great to exercise, and increasing your lean muscle is one way to achieve your goal of having a healthy body. You’ll be happier with your progress towards fitness if you add weight training exercises to your fitness routine than if you just do cardio exercise. Combine these two routines, exercise regularly, and before long, you will see positive results.