Training properly
Out of all the different type of exercises, weight lifting is probably the best method you can use to help you lose fat, build muscle and change the way your body looks. In addition, there are lots of other benefits with lifting weights that you will find very encouraging and will motivate you to start or continue an exercise plan. Weight lifting can help you by strengthening your bones, making you stronger, raising your metabolism.
A very significant benefit of lifting weights is that it will make your bones stronger. Bones strength is very beneficial especially to females, since women tend to have more low bone density than men. Not only will you feel more energetic as you exercise with weights, but you will also notice that you will feel much stronger, compared to any other types of exercises.
Another great advantage of weight training is that it will increase your metabolism, which will help you lose more calories and burn more fat faster. In addition to all these benefits, weight lifting can also dramatically increase your self-esteem because once you look fit and feel healthier, you will definitely feel more confident about yourself and your self-esteem will increase.
Warming Up
Warming up is a very crucial thing to do before you start lifting weights. A warm up is important because it will help you relax your muscles and prevent possible injuries. You can warm up by doing other exercises that will be lighter for your muscles like rowing for instance would be a good tool for warming up when working on biceps or back.
Breathing
It gets tempting to hold your breath when training but breathing is very important. Do not hold your breath. The recommended way to breathe is to exhale as you lift the weight and inhale as the weight goes down.
How much weight to use
The amount weight you will use will vary per individual. On your first set, start using a weight you’re very comfortable with and for your last set, you will use enough weight so that it will be difficult for you to finish, yet you should be able to complete your last repetition. This way you will be able to increase your weight much more often.
How Many Repetitions (Reps) And Sets Should You Do?
-The amount of sets and reps you do depend on what your goal is.
-If you want to lose fat, you can do 1 to 3 sets of 10 to 12 reps .
-If you want to gain muscle, then do 3 or more sets of 6 to 8 repetitions. This method is not recommended for beginners.
-For endurance you can do approximately 1 to 3 sets of 12 to 16 reps. This method is not recommended for beginners.
Resting Between Exercises
Resting is a very important step that needs to be taken for the development of muscles. Between exercises, the amount of resting depends on how much weight you put. Heavier weights require longer resting time than lighter weights. For lighter weights, rest between thirty seconds to a minute. For heavier weights, the muscle may need several minutes to rest.
Between workouts, it is recommended that you rest your muscles for at least 48 hours between sessions. In other words, if you exercise your chest on Monday, you should not work on this muscle again until Wednesday, at the very least.
Monitoring
When exercising its best to monitor the exercises because this helps you to improve and move on to you next level of physical ability. When starting to work out, you need to make sure your working out correctly. In order to work out correctly you will have to start slow. You should first find or buy a workout program.
Form
Each week you should increase the weight by a few pounds. This will get your body ready for the heavy training it will soon endure. The most important thing to have while bodybuilding is proper form. If you have improper form you can cause injury and once you are further in your workout routine it will become much harder to increase the weight on your lifts. Remember proper workout form is very vital to a successfully built body. You should take your workouts slow and remember to stretch adequately before lifting any weight. It is important not to workout hard while you are still sore because this means the muscle has not fully grown back yet.
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