Weight Training Tips

If you’re looking to lose weight, gain muscle, or reshape your body in general, consider weight training. Muscles are more calorically expensive than fat, so the more you have, the more you’ll burn, boosting your metabolism. It strengthens your body and bones, increasing endurance and helping you avoid injuries. It even helps improves your coordination and balance. If you intend to make noticeable changes to your physique and improve your health, one of the most efficacious things you could do would be to engage in weight training. Whether you already lift weights or are new to the realm of weight training, there are some tips and facts that you should be aware of.

In order for weight training to maintain its effectiveness, you must lift weights with more resistance than your body’s accustomed to. The intensity of your weight training should increase periodically in order to avoid reaching a plateau from failing to challenge your body. This could be done by lifting heavier weights once a single set of a particular weight becomes too easy, changing the amount of sets/reps you do, or changing the exercise and resistance type. After training a group of muscles, allow them the one full day of the rest they need in order to form and grow. Target a specific muscle group two or three times a week, alternating your area of focus with each proceeding day. For example, you could focus on targeting the muscles in your upper body one day and work on your lower body the next.

The amount of sets and reps you should do differ depending on what you’re trying to achieve. If you’re looking to burn fat, do 1-3 sets of 10-12 reps at a weight where you’re just able to complete all of the reps. If you want to work for muscle gain, do 3+ sets of 6-8 reps to fatigue. To build endurance, do 1-3 sets of 12-16 reps with enough weight so you’re just able to complete all reps. You should struggle with your last rep but still be able to complete it properly and with good form. The duration of the rest between sets shouldn’t exceed a minute. If you’re lifting heavy weights for muscle gain, allowing your muscles 2 to 5 minutes of rest would be more appropriate.

There are a few things to keep in mind when you’re training with weights. Of course, you should always warm up. Preparing your body for a physically demanding activity like lifting weights is necessary to improve the effectiveness of your training and prevent injuries caused by the sudden strain to your body of lifting heavy weights without warning. Allow your body to adjust itself for physical activity by warming up with something relatively easy, such as light cardio or lifting lighter weights. If you find yourself using momentum to lift the weight, it’s likely that it’s too heavy. Lifting and lowering your weights slowly keeps your muscle actively and steadily working, making each rep more efficient and less strenuous. Remember to have good posture and to utilize your abs during movement to keep balance and protect your spine. Maintain good health practices, don’t overexert your body, and have fun.

Want to know more? Read more!

http://www.mayoclinic.com/health/weight-training/HQ01627/NSECTIONGROUP=2

http://exercise.about.com/cs/exerciseworkouts/a/weight101.htm