Know about Weight Lifting Tips
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By :
peter hutch
Submitted
2008-05-28 00:00:00 |
Get plenty of rest, relaxation and sleep and don't overtrain. Again, this may not sound critical but it is. Stress hormones like adrenaline, noradrenaline and cortisol can play havoc with muscle development and fat loss. Being stressed produces a catabolic or 'breaking down' internal body environment which leads to muscle degradation, in some cases fat accumulation, and susceptibility to infection. Overtraining can create a similar internal environment. Rest and grow strong.
Get Adequate Rest - Less is more my friend, especially after a grueling workout. There is nothing worse than overtraining, getting burned out, and wondering why all your efforts are not producing results.
You should choose a weight that you are comfortable with, but that will work the muscles i.e. you should be able to feel the muscle working, but not so heavy you have difficulty lifting it smoothly. General rule: use a weight that tires the muscle(s) out within 8-12 repetitions.
Another important weight lifting technique is wearing gloves or using grips to make sure the weights are secure in your hands. Losing your grip can be dangerous, and weights are often slippery with oils from other people's hands. Also, if you are going to lift heavy, wear a belt to avoid back injuries and hernias. They might not look too cool, but they do offer protection...and what's more important.
Periodization - Weight training programs based on this philosophy approach progressive overload in a different way. In a periodization program you may do light training for three weeks, followed by medium training for a few weeks and then do heavy training for the final cycle. Emphasis is not placed on achieving gains in every workout but rather on the cumulative gains after all phases. The basic idea is to change intensity and volume levels to prevent overtraining.
Set a specific yet attainable goal. This is the first and most important thing you need to do before starting any weight lifting exercise. You and you alone, need to determine exactly what it is that you want to get out of your weight lifting exercise routine. Is it losing a specific amount of fat? Building strength or lean muscle? Is it for an athletic event? Is it to improve your physical appearance? Is it to improve your health? The bottom line is that you have to determine exactly what it is you want to accomplish.
Start with weights that can lift comfortably 10 to 12 times (a "set"). As you get stronger, you may either increase the number of repetitions or the amount of weight (not both at once). When a set of 12 repetitions feels easy, try increasing the weight by 5 percent. Let your muscles recover between sets.
Avoid dangerous or high-risk exercises, start with the basics, and develop good technique then progress slowly.
Burn Fat, Gain Strength, & Build Solid Muscle through weight lifting. Start now. On the left hand side menu different weight lifting programs for beginner as well as mature are given and also their are many cool weight lifting tips given. There are many weight lifting workout schedules also available. Also we have now included our new section of sport training for athletes, people playing football and for people doing swimming.
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