Whether you're lifting weights to bulk up or whether you're lifting weights to burn fat, whether you're male or female (Yes, if you're female you should be lifting weights!), then you obviously want to get make sure that you're lifting them optimally and getting the results you desire as quickly as possible!
No use wasting more time, right? Gaining muscle or burning fat take long enough as it is without you slowing your progress by using the wrong weight lifting exercises or incorrect technique so here are the most important weight lifting tips that you should be following! Be ready to take some notes..
1) Exercise Selection - Use compound exercises!
Before I get into compound exercises, you should make sure that you have a goal established!
The most common are gaining weight or losing it. This tip applies to both. In fact, this tip applies to you even if you're looking for sports specific power or speed as well.
You must use compound movements! What are these? You know those little exercises you're doing at the moment? Tricep kickbacks, bicep curls, leg extentions, leg curls? These AREN'T them!
While there is a place for these exercises, they're inefficient! Men over use them as well, but ladies sorry, you guys are the biggest culprits for getting a teeny pink dumbell and kicking your arm back until the cows come home!
If you want to build maximum muscle or burn the most calories/fat in the shortest period of time, you MUST use BIG exercises! I'm talking squats, lunges, deadlifts, bench presses, dips, pull ups etc!
How does that work? Simply because you are using more muscle groups in one exercise!
2) Are You Using Sufficient Weight?
Now I ask this with caution because I don't want my readers running off piling on tons of weight to their barbell while their exercise technique takes a nose-dive rendering it ineffective, or worse, causes an injury.
However, if you are using those baby weights and can do a million repetitions until night becomes day, then you're not lifting heavy enough! Again, this applies to both genders!
Think of your body as a survival vessel. Your body will only adapt and make changes to your body to ensure your survival.
Now if you were your body, do you really think those teeny pink dumbbells are a threat to your existence?? No? How do you expect your body to change then?
Now this sounds extreme and it sounds like I'm asking you to give yourself a near death experience! Not so but do give your body a reason to change by lifting CHALLENGING weights! You won't grow muscle if you aren't sending your body the signal that they need to be bigger in order to handle the heavy weights.
If your goal is to burn fat, you must provide as much stimulation as you can to preserve your muscle tissue! If you lose muscle tissue, your metabolism will slow down which means...Hello fat gain!
A good guideline is to ensure that the last 2 repetitions of your exercise feel like you're using every last muscle fiber in your body to complete the rep. (depending on the kind of training you're doing)
I sincerely hope these 2 weight lifting tips have helped move you forward and closer to your fitness goals - Don't over complicate things, just take action!
Rather than wasting your money on the latest (useless) supplement, you can find my honest reviews of the best muscle building e-books online at my blog http://loseweightbuildmuscles.com
You can also sign up to my free 5 day e-course to learn the 5 crucial principles to building muscle or burning fat!
If you're fed up of being skinny or overweight, check out my blog to help you build muscle fast or lose weight fast
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