Weight lifting is quite enjoyable if you do it properly and in the safest manner possible. You can have a fun and, at the same time, gain all the great benefits that come with gaining strength and building muscle. Before you do anything else, you need to learn which exercises best fit your needs, and the following tips will help you do that.
The bench press, the squat and the deadlift should form the focus of your workout sessions. These are the cornerstone exercises for a body builder. These exercises are proven to increase bulk, build strength, and increase overall conditioning. These exercises should always be included in some form or another.
You have to add protein to your diet so that your body does not cannibalize itself. Muscles are made from the building block of protein. Not consuming enough protein limits the amount of muscle mass your body can actually grow. Try to eat healthy, lean proteins in two of the three major meals and one or two of your snacks every day.
Recognize that the requirements of serious weight training and intense cardiovascular exercise (such as marathon training) are not compatible. Doing cardio is great for overall fitness, though if you do too much, your body will not be able to build a lot of muscles mass with strength training at the same time. Focus on a healthy balance between cardio exercise and weight training.
You must eat carbohydrates, if you want to build muscle. Your body needs carbs to create energy and allow your muscles to work, as you wish them to. It is recommended that, if you wish to train hard, that you should have three grams of carbohydrates for each pound that you weigh.
Don’t allow your workouts to exceed one hour in duration. Beyond 60 minutes, your body starts releasing the stress hormone, cortisol. Cortisol blocks testosterone, which causes less efficiency during workouts. Shorter workouts will help you to get greater results in a smaller timeline.
Although an increased protein intake can help build muscle, all too many people jack their consumption up sky-high the moment they start their muscle-building routine. That can result in excessive caloric intake which, if not countered by increased exercise, may result in fat gain. Try increasing your protein slowly, a few hundred calories every few days, and your body will have a chance to turn it into muscle growth.
Work opposing muscles at the same time by performing exercises that work the chest and back or quads and hamstrings. By focusing on opposing muscles in different exercises, the non-working muscle has an opportunity to rest while the working one is performing all the work. This will help you increase the intensity of your workout since your time in the gym will be limited.
You can cut corners a bit when you lift, although always be safe. Using a bit of your body to pump out a few more reps is a great way to boost your workout. Be careful not to do this to the extreme. Even when you are cheating, maintain your usual rep speed. Do not compromise your form.
Planning out and keeping a wise schedule for your workout regimen means you can grow your muscles while minimizing your risk of injury. New bodybuilders should avoid working out more than twice a week. Three times is perfect for experienced people.
Preceding and following up your workouts with foods that contain plenty of protein is a good practice when you want to maximize muscle growth. So, do things like take in around 15 grams 30 minutes before you train, then take in another 15 when you’re done. This is about the same as one or two cups of milk.
A healthy body will benefit you in so many ways, and a body that is healthy is full of lean muscle mass. Along with cardiovascular exercise, make sure to increase results with weight training. Use them together and you may be surprised with the quick results you see.