How to Make Your Body Look Sizzling Hot In Just a Couple of Weeks
The Reasons People Weight Lift
Resistance training, or weight lifting, is an important component to any workout routine.
Everyone has his or her own goals and expectations when it comes to looking good. For some people it means trying to become the fittest and healthiest they have ever been in their life.
For others it means trying to look the way they looked in their 20’s. And for some it means trying to fit perfectly into their clothes, or they want to be able to walk on the beach in a bathing suit with total confidence.
Some people weight lift because they want to achieve a defined look to their body or they want to develop strong, toned shoulders or legs.
Whatever it is, keep in mind that we all have our own unique reasons for exercising and weight lifting.
What Is Weight Lifting?
Weight lifting is a form of resistance exercise. A good fitness program includes resistance exercise 2 days or more each week, and includes 8 to 10 exercises that work all the major muscle groups. It is best to allow at least 1 day of rest between these exercises.
You can weight lift at a gym or at your own home with weight lifting equipment. You may use free weights (barbells and dumbbells), resistance training machines (weights attached to cables and pulleys or machines that use compressed air to create resistance), or use your own body weight (calisthenics).
How Do I Get Started?
If you want to try weight lifting:
- Start with professional instruction: Use a good fitness club or facility that can supply you with an experienced professional trainer because they are an expert in this field and they will teach you the correct way to work out so you do not injure yourself or tear a muscle. A good trainer will teach you the proper form for each exercise. The proper form ensures that you get the most out of each exercise and helps prevent you from getting hurt.
- Get individual help: Tell your trainer or instructor your primary focus and goals (body building, toning, shaping certain body areas, or improving performance in a certain sport). This way they can teach you exercises that will target specific areas of your body and help you reach your desired goal.
- Start with lighter weights:Give your body at least 2 weeks for your muscles and connective tissues to adjust to the new stresses and strains of weight training. Start by lifting weights that are lighter than you can manage. This helps you tell the difference between the normal aches and pains of weight lifting and the pains of overuse or real damage.
- Perform lift little by little: Move your muscles through their full range of motion. Do fewer repetitions that are slower, using the entire length of the muscle. This is more effective than many repetitions that are done quickly with only a short part of the muscle.
Proper breathing is the key to success
Exhale when pushing against the weight. Do not hold your breath at any point. Inhale when there is little or no resistance.
Vitamins and Supplements for Lifting Weights
- EFAs: Essential fatty acids have a gamut of benefits, from improved skin, nails and hair to better energy to a healthy heart & cardiovascular system.
- Multi-Vitamins: They contain the essential vitamins and minerals that your body needs in case you do not get enough of these micronutrients from foods in your daily diet.
- Vitamin D: Vitamin D is essential for everything from bone density to sex drive to protection against heart disease, stroke and other diseases. It may also have the benefit of enhanced strength performance during intense exercise.
Strength and Muscle Recovery Supplements
- Creatine: This is the most proven of all strength/performance supplements in existence. Research states that this supplement will increase your energy. It allows you to become stronger and more muscular by enhancing your performance during short bursts of energy during your weight lifting session. For example, if you could normally squat 225×6, creatine supplementation could enable you to squat, say, 225×8-9.
- Phosphatidylserine: A number of reports indicate that this supplement is helpful in a number of repair and formation functions within the body. This includes bone matrix formation, improved testicular function, beat coordination of your heart, hormone secretion of the adrenal glands and even general cell repair and immune system functioning.
- Caffeine: Caffeine, in moderate amounts is actually good for you. If you take it before your workout, it will give you a more focused and intense workout session. Caffeine has been proven to delay muscular fatigue during intense weight training; meaning that you can pump out a couple more reps than you usually could during a set. It also enables you to lose fat more efficiently by increasing fat mobilization and oxidation (burning).
- Beta-Alanine: This supplement increases your energy, therefore you are able to work harder, longer and you are able to achieve a better workout.