Vents MagaZine Music and Entertainment Magazine
Related Articles
Today’s article hosts a collection of basic tips and instructions for beginners in weight training.
A useful guide taking the workout one-step further, for all those wishing to add weight training in their cardio training program.
This type of training holds some little secrets, known by experienced people and we thought it would be good for young people to have the necessary information on them.
Therefore, if you are completely new to weight training, for avoiding serious injuries it is a good idea to have the guidance of a professional (coach, personal trainer) at the beginning.
TIP: Don’t trust any person with high muscle mass for advice! Many of those met in gyms do not follow a normal & safe workout program, while skip basic rules in order to increase their muscle gains.
It is important to gain a well-trained body remaining healthy & strong, and not exhausted and abused.
A body with a large muscle mass is not necessarily healthy or fit.
Do not confuse things. Per example the use of anabolic steroids can provide an amazing muscle growth (in a very short time) but at what cost?
The body is “full” of dangerous chemicals causing huge problems in short and long term.
So is a body of this nature really healthy & fit?
Definitely NOT.
So proper training obeys rules necessary to know them before you start making your new weekly workout plan.
Let’s look at a number of useful tips for beginners in weight training, so that they can start their training dynamically and correctly.
Useful Tips / Recommendations for Beginners
(little as well often ignored by the old persons)
No.1: Don’t interrupt your aerobic workout. It is very important and strengthens the cardiovascular and respiratory function, also enhancing the organism’s good metabolic process, increasing the burning of body fat.
No.2: Don’t dedicate the whole week to weight training. Your body needs to rest after an intense and demanding workout. Ideally, 3 times a week are sufficient to have good results without risking any injuries.
No.3: Do not perform weight training less than 2 times a week. It is useless if you want to achieve an increase in your muscle mass and ribbing.
No.4: Do not choose complex exercises whose the performance is not known and there is not the proper guidance from a specialist.
No.5: Make a training program and divide the muscle groups / training day.
No.6: Each exercise should be applied in a set of 10 – 12 repetitions, followed by a few minutes of rest. The number of sets selected to perform depends on your physical condition, muscular strength and especially personal endurance.
No.7: Don’t skip the warm-up period before the main workout. Muscle warming is very important for avoiding injuries.
No.8: At the end of the workout, you should also dedicate a few minutes to muscle recovery. Stretching is necessary to avoid pulling the muscles, gripping or injuring them.
No.9: Do not perform the exercises in a hurry and with reduced attention. “Stay” in each exercise and make sure you apply it with the right technique. Better a lower number of repetitions and a correct better performance than a higher number not executed in the right way.
No.10: If you feel that you have “forced” a muscle – do stretches at the end of the set, to restore it.
No.11: Prefer a cyclical workout training the entire body and enhancing cardiovascular function (though it is not an aerobic exercise).
No.12: Don’t skip the right diet. A well-structured diet plan (always in line with your training program) will boost the gains obtained in muscle rebuilding but also in losing body fat.
No.13: If you are hesitant between free weights and machines, it is better to choose free weights as a beginner, as they are controllable (adjusting the training’s degree difficulty) and presenting good results as well.
No.14: Do not take supplements not known how they work and what side effects might cause in your organism in the end. On the other side you can trust good and quality products to help your workout results. You can Read in Medical Daily their review for Testogen. This supplement could make your results faster!
No.15: As important, the consistent training is, just as important is the proper rest / recovery of the body after each workout. Good & quality sleep will help your body and mind to rejuvenate and stay healthy.
No.16: Don’t set unattainable & unrealistic goals as the only thing to achieve is to be disappointed. Prefer to set small and achievable goals that every time you achieve them will be like winning an extra “victory” for your morale & confidence.
No.17: Prefer to put your cardio workout on a day with no weight training and not on the same day. This way you will be able to stay active every day (if so wish) and be efficient in both workouts.
No.18: You can take short breaks between sets. The shorter the rest period between 2 sets of exercises, the greater the gains obtained. The ideal rest period between 2 sets is 30-90 seconds. The ideal rest period between 2 exercises is 60 – 120 seconds.
No.19: The number of sets you select to perform – as discussed – depends on your own endurance and physical strength. Keep in mind that the last set will have to come out with a difficulty. This way you understand that, you have organized your training properly and “training” the muscles adequately.
No.20: If you suffer from chronic injuries, adjust your exercise program according to the specific personal problem. An expert will be able to help you make a training plan that protects your injured limb and trains your body adequately.
No.21: Don’t do long & tedious workouts. A period of about 45-50 minutes of intense & demanding training is ideal to achieve your goal without the risk of injury.
No.22: Weight training does not have an age limit, as long as it is done correctly & always according to the physical condition of each person.
No.23: For any question, don’t be ashamed to ask the trainer. It’s the most expert to solve any question and guide you in your training.
No.24: Don’t choose heavy weights from the beginning. Start with lower weights and more reps and gradually (not abruptly) increase the weight as much as you can.
No.25: Don’t forget to keep your body hydrated. A person who exercises should drink at least 10 glasses of water a day. A dehydrated body is sick and ineffective.
No.26: Enhance your meals with protein ingredients. These will help you “nourish” your muscles and increase your body volume.
No.27: There are special applications guiding a beginner in its training. In this way, you find useful tips, and exercise programs for application at home.
No.28: Don’t skip carbs in your diet. They are important and provide you with the energy required for the workouts.
No.29: Use good fats to complete your meals nutritionally and strengthen your body.
No.30: Weight training is not only for men, but also for women. In fact, many trainers recommend it for faster & more effective fat loss (even for the most stubborn local fat, as belly fat and fat in love handles).
No.31: Weight training can be very helpful in lifting & tightening the gluteal muscles – so desired by all women – as well as in tightening the arms.
No.32: Weight training strengthens the bones, which in the end become stronger and denser (very important especially for women as this helps to prevent osteopenia or even osteoporosis) and more durable.
No.33: Weight training may not be as beneficial as cardio, but also boosts the good mood, helps to obtain a good psychology and fights depression.
No.34: You may not believe it, but weight training will improve your performance in your cardio workout.
No.35: By including 2-3 days a week of weight training, you will improve the plasticity and flexibility of your body.
No.36: Weight training means impressive ribbing & fat loss.
No.37: You can select exercises working individual muscle groups or complex exercises training massively more muscle groups. In this way, you can achieve shorter workouts but just as efficient with the same muscle gains.
No.38: Invest in a safe & effective nutritional supplement to help you boost and enhance your performance while maximizing your training profits.
OUR PROPOSAL: Nutritional Supplement for Weight Training: Crazy Bulk Products
For more information on the complete range of nutritional supplements for weight training (Bulking and Cutting Products), click HERE
