Weightlifting for the Novice

Muscle Mass or Just Strengthen Muscles

Use weights in exercise patterns to build a large mass of muscles or just to strengthen muscles, depends on the goal set.
Use weights in exercise patterns to build a large mass of muscles or just to strengthen muscles, depends on the goal set.

Weights are an Excellent Way to Strengthen Muscles

Men and women alike can use weights in their exercise plan to strengthen muscles.
Men and women alike can use weights in their exercise plan to strengthen muscles.

Workouts with Weight-Just Starting Out

Men or women who want to start a weight lifting program need to start out slowly. Access all possible information about all the muscle groups and discuss with others who have been weight lifting for a while. Subscribe to a good weight lifting magazine and read this on a regular basis. Many professionals believe in warming up before starting any exercise regimen.

Warm up options may include traditional stretches, bending or whatever the person feels will help them limber up. It is essential that the person sets goals for their workout sessions. If the person puts their exercise routine down on paper, and keeps track of their workouts, gradually increasing their workouts towards set goals.

This helps prevent damage to the muscles. Now there are fresh new rumors that it is not a good idea to warm up before proceeding with an exercise plan. This decision must be up to the individual. Often people will become anxious and want to push their work out sessions instead of taking small steps to get used to the increased muscle tension. If the person hurries, they are at risk for muscle, tendon or ligament injury. Injuries of this sort will cause the exercise routine to stop until the injury heals. The time off from exercise routines and pain from trauma is not worth it.

It is a wise to do your workouts about three times a week when just starting out. Gradually increase these to four, five and six days per week. Always take one day off for the body to recuperate. Set workout at 30 minutes to one hour depending upon the person. Do not push the body over one hour. Hurrying through a routine could happen on a treadmill. Little experience on a treadmill makes he/she think they can reach their goal the first day. This is the wrong way to go about a routine.

Just like the rest of the body and vital organs, the muscles need the right vitamins, minerals and proteins so the muscle cells can grow. Junk food and unhealthy preparations of foods, such as deep-fried foods, has no place in a healthy diet . Fast foods contain an abundance of saturated fats, sodium and sugar. Decrease your caffeine consumption. Diet plans need to be strict. Get used to reading food and drink labels. Those devoted to workout routines and want to get healthy should avoid caffeine-laden drinks and those loaded with sugar content, including sports water.

Make good beverage choices such as no alcohol or only a small glass of quality red wine every day, skim milk, fresh water or high quality flavored water. Juices are also a good option, but make sure they are 100% natural with no sugar added. As a better benefit, investigate home juicing. One will see the value of the whole fruit in a glass of juice. Everyone has heard that the body requires at least 64 fluid ounces of water per day to keep the body and organs well hydrated. This is of course if it does not go against doctor's instructions.

Eight, eight ounce glasses of water per day are recommendations by doctors and dieticians. While working out, be sure to have some water handy and take advantage of drinking more water to balance hydration in the body. A good exercise plan, a well balanced diet, and recommended fluid intakes will equal better health and vitality.

When he/she is, starting to use an exercise plan with weights, start out with light poundage that is easier to lift and does not put unnecessary stress on the muscles. Start out with weights that are easy to lift. In time, he or she can increase the pounds, thus increasing the weight load as needed.

Women who use weights can set a goal of becoming muscle bound like some of the devote weight lifting men. However, women or men do not need to follow a weight lifting routine when the result is a large muscle mass. Using weights solely to strengthen the muscles is an excellent workout for men and women alike.

Reference Only

Successful lifetime weight lifter, G. Sherwood's personal experience

http://www.weight-lifting-complete.com/weight-lifting-for-beginners/

http://www.mayoclinic.org/healthy-living/fitness/in-depth/exercise/art-20045506

www.thefoxhealth.net

Eat balanced meals using the right foods, prepared in the right way. Eat plenty of fresh fruits and vegetable.
Eat balanced meals using the right foods, prepared in the right way. Eat plenty of fresh fruits and vegetable.

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Comments 3 comments

Venus Rivera profile image

Venus Rivera 2 years ago from Chicago, IL

Wow! I'm glad I read your hub today, it brought new light to my daily workouts. Thanks for the advice, Nurse240.


nurse240 profile image

nurse240 2 years ago from Jackson, Mi. Author

I am glad we were some help. I have future articles pending on weight lifting for the moderate and advanced weight lifter. Thank you for reading.

Carolann


Venus Rivera profile image

Venus Rivera 2 years ago from Chicago, IL

You're welcome, Nurse240. I will read your future articles on that subject.

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