Fundamental advice and guidance for strength training beginners
Fundamental advice and guidance for strength training beginners
Before I go into the mechanics of weight lifting, I'd like to get the basic fundamentals down. Firstly, one's body require adequate rest, so aim for at least 7 hours of sleep a night. Secondly, your body will require a great diet. High protein meals, with low carbs, and you'll need to drink a lot of water, no less than 2 litres a day. I don't want anyone to have 3 massive meals, that is the common diet for most of the people. Instead, I want somebody to have between 5 and 6 small meals, which contain a great deal of protein (chicken, turkey maybe fish) and low carbs (unprocessed - brown bread, brown rice etc), but no carbs are allowed after 4pm.
Ok, we've got the fundamentals down, so next I'd plan to raise a few things a person will need to know about in the gym. Firstly, I'd like to mention observation. When starting out in the gym, observe the guys who now have the body you're looking to achieve. If somebody see a massive guy working out in the gym, observe the exercises he's doing, and the technique or even form he's using when performing them. If he thinks your watching him, tell him you're a novice, as he might actually offer individuals top tips or even an enable you to workout along side him. Don't take everything he'll say as gospel, as he may have got some incorrect ideas, which is why its smart to do your own research, but get a general gist of how he goes about things.
I workout frequently in the gym, and constantly have people watching me, but I am aware of where there coming from. I've often had guys move towards me, asking me to help them out, and subject to my time availability, I'll either help them out there and then, or offer them some quick tips, and help them out if I possibly can the next time we cross paths. It's no big deal, and many guys understand all someone want to do is learn.
Understand another point, and that point is that overtraining isn't what you want. Somebody shouldn't be in the gym any more than an hour or so in 1 single workout session. Get in, complete the task, and leave. If you're doing exercises for longer than an hour, you're overtraining, and are likely to be ruining your efforts.
When weight lifting, you have to realize that people need to work the entire body, not only a single area. If you're doing any form of body building, a person will really have to workout the legs, arms, back, chest, shoulders etc, everything. The body needs balance, so people won't get the best out of your exercise routine as well as body if people only work out certain regions, forgetting the others.
In regards to exercise, a person will need to do everything in a controlled motion, you're form is everything. If people exercise with the incorrect form, you're very much likely to injury yourself, and you're not working those muscles to their maximum potential. When pushing or even pulling, everything must be controlled, no snapping motions. Lift slowly, lower slowly. Push slow, pull slow.
A lot of guys aim to lift heavier than their ready for when starting out, and this can result in injury, and thus, results in the guy having to stay away from a health club for a period, which regularly ends up with the guy getting put off the gym all together. When starting, start light. If an individual have to just workout using the bar, do so, if individuals can only manage 2.5kg on each end of the barbell, do so. We're not here to judge, and we had to begin somewhere. I may be in the position to bang out 140kg bench press without a muscle tremble, but I don't look down upon a guy lifting just the barbell. I'll only look down on the guy lifting only the barbell if he's doing it week after week, without adding weight.
This leads me to my next point. A person will should aim to work each muscle group twice each week, I normally lift weights on Monday, Tuesday, Thursday and Friday, with Wednesday and the weekend as my rest days. Every week a person will need to increase your workload, even when it's only by adding 1.1kg to each side each week. At the end of the day, you're getting somewhere, and people need to push on.
I hope you've enjoyed this article, and I'd like to thank you for reading.
chris zygt
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