Weight Lifting Basics
Weight lifting is one of the best ways to change the shape and look of your body. It will not only help you lose weight and gain strength throughout your entire body, but it will also visibly change your muscle structure. Weight lifting burns calories and creates microscopic tears in your muscles which are repaired during rest. After a few days, your muscles repair themselves and grow back stronger. This process burns calories around the clock; you will also be burning 50 calories per pound of muscle per day versus 0 calories per pound of fat per day since fat IS energy and muscle REQUIRES energy.Weight training includes the use of resistance equipment like pulley machines, exercise tubes, and free weights like dumbbells and barbells. Even if you're not looking to be an Olympic weight lifter, weight training will help keep your bones strong by stimulating muscle growth, prevent injury by strengthening the muscles around your joints and will elevate your energy level for hours. If you are unsure of how to start weight training, attend a weight lifting class at your gym or ask a trained professional in order to make the most of your time and not get injured.
Nutrition for Body Builders
In any vitamin shop or health store, you will find endless shelves of vitamins, supplements, protein powders and energy packs all catering to weight training and body building. It's hard to decide what supplement to take, what protein powders you might need and what vitamins you lack. There are a few things you can do without ever going down that aisle in the grocery store. For one, you can eat healthy and balanced meals. The more exercising you do, the more you will need to replace the nutrients by consuming vitamin-rich foods like vegetables and fruits. You'll also need good carbohydrates for energy and proteins for building muscle tissue. Additionally, hydration is essential. Be sure to get your regular 8 glasses of water a day with additional intake before and after a workout. Though sports drinks and nutrition bars are decent and quick supplements to intake when working out, nothing can replace the benefits of actual food. You will probably be told you need creatine, which is a protein said to produce more power for workouts. The best place to get more creatine is from actual lean meats. Before following any meal plan or diet program for body building, be sure to consult a physician, nutritionist or sports medicine expert.
Body Building Gyms: Circuit Training
Circuit training is like interval training in that it combines endurance and aerobic exercises with strength training. At the gym, you and your personal trainer will want to designate equipment for use in strengthening exercises and clear floor space for aerobic exercises. When starting a circuit training program, you want to be sure to move from the largest muscle groups to the smallest muscle groups. Try this basic series to get started: squats, leg extension, leg curl, calf press, lat pull down, chest press, seated row, shoulder press, bicep curl, then tricep extension. You should continue through each exercise station once, twice or until the allotted time has been completed.
Weight Lifting Gym Injuries
Weight trainers and body builders often over work one part of the body, causing damage to the part not getting attention. Most injuries happen at the gym while training. Some common injuries from weight training include muscle tears, forearm strains, knee ligament injuries and groin pulls. In order to prevent injury when weight training, you must include a full-body warm-up, a cool-down, and some stretching. When you're at the body buiding gym and time is running short, don't skip these elements. You will only slow yourself down and not be able to go to the gym when an injury does occur. Warm-ups should include an activity that increases your heart rate to about 60% of your maximum heart rate, followed by gentle stretches to prepare your muscles for the workout. Stretch at the end of your weight training workout and before you leave the gym while your muscles are very warm from the increase in blood flow. Hold each stretch for about 20-30 seconds before moving to the next stretch. Cool-downs should last about 5 minutes, allowing your heart rate to decrease. If you have any discomfort, that area should be iced immediately after your workout for 10 minutes. Always consult a physician if an injury persists or furthers. Pretending the pain doesn't exist will only make for a longer recovery time.