Lifting weights is not all about taking steroids or posing in tight t-shirts. Building muscle mass naturally is a great way to lose weight and reduce body fat. Although muscle weighs more than body fat, muscle tissue burns up more calories than fat tissue. Building muscle mass also increases metabolism (particularly in the hours following a workout, known as the after burn), meaning that you will naturally burn more calories.
It is important you stay safe and injury free, as you build up your muscle mass, strength and stamina.
Here are some useful weight lifting tips for beginners: -
1. Start With A Good Warm Up
Just because you are lifting weights, rather than doing cardio (I recommend blending both together), it does not mean that you don't require a thorough warm up. The purpose of the warm up is to raise your heart rate and warm up your muscles, making them less susceptible to injury. A light cardio session on the treadmill or exercise bike would be ideal.
2. Your Judgment Is Key
Lifting too much weight too quickly is a common (and potentially dangerous) mistake amongst people who are new to weight training. Rushing in to lifting more and more weight because you are hell bent on being the next Stallone, will not do you much good if you damage your back. Use your judgement wisely to assess different types of exercise and the weight you can comfortably lift. When trying any new exercise, start with a minimal weight as you can always add gradually to it.
3. Adopt Good Technique and Form
The way that you lift weights and execute each individual exercise is far more important that how much weight you can lift. If you are at the gym, take advice from the professional and knowledgeable staff who will be delighted to help. If you are lifting weights at home, then read your manual (that came with the weights) before attempting an exercise. You could also ask a more experienced friend for guidance or gather information from the internet. Poor technique can put extra strain on different parts of your body (putting them at more risk) such as your back, shoulders and knees. If you have any doubt about how to execute a particular exercise correctly and safely, then leave it and seek advice before attempting it again.
4. Lift Weights Slowly
Do not rush your repetitions, stay in control and lift weights slowly. Take a good few seconds to lift and the same amount of time to bring the weight back. Lifting too quickly can cause you to lose balance or even drop the weights and cause serious injury. Avoid dropping weights down quickly and swinging them too much, slow and controlled movements are the best way to go.
5. Get Your Breathing Right
Do not hold your breath as you lift weights, it raises blood pressure and you could pass out once you exhale. Try to breath in slowly as you lift and exhale slowly as you bring the weight back, in a calm and controlled manner.
6. Take Regular Rest
Avoid lifting weights for 2 days running, give your body plenty of rest. Get more out of your sessions by mixing weights with cardio exercises or alternate sessions between cardio and strength.
Lifting weights safely will give you the time to build up strength and stamina. Eventually you will be able to attempt more complex strength exercises as you become more experienced and knowledgeable.
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