Tag Archives: Cardio Training

Tips Before You Start Weightlifting

Broad shoulders, bulging biceps, muscular chest, and super bone strength. Who doesn’t want that perfect Superman body stats! But it takes a lot of weight training, hard work, and dedication to get that pitch-perfect body. So, you must know how to go about building the body you’ve always dreamed of. Here are some things you should consider before you start weight training.

Pay Attention to Nutrition
It is of prime importance to keep a close watch on what you eat , when you eat, and how you eat. Instead of three heavy meals, spread your meals. Make that a habit, and you’ll observe that your body automatically conditions to it accordingly. A proper and balanced intake of essential nutrients – carbohydrates, proteins, fats, vitamins, and minerals – should be high on your daily checklist. Having supplements like multivitamins, omega-3 capsules, and whey protein blends can satiate the remaining nutrient needs.

Stay Hydrated
Drink plenty of water throughout the day to keep you going. During sleep, you tend to lose a lot of water. Thus, it is a healthy habit to drink ample amount of water before going to bed and after getting up. During weight training, there’s water loss in the form of sweat due to the body heat that is generated due to an extensive workout. Replenish all that loss by drinking 3-4 liters (for men) and 2-3 liters (for women) of water, respectively. Juices, soups, raw fruits, and vegetables are also high on water content.

Warm Up
Before you begin a rigorous workout regime, make sure that you do some basic stretches, push-ups, crunches, to get your blood flowing. Aerobics or jogging are also great options to warm up. By warming up your fat burning mechanism activates and the muscles get ready for the subsequent weight training.

Keep a Track of Your Growth
One must keep oneself aptly informed of one’s progress on a regular or periodic basis. What have you done all the while? How much weight have you lost? How much can you stretch further? Did you gain any weight? The answers to such questions must be kept in the form of data – pictures, graphs, notes, etc. If possible, stick them somewhere which comes under your regular line of sight, or sync the records to your phones, tablets, and laptops so that you stay informed on the go.

Stay Away from Detractors
In today’s world, with the rise of social media, one has become more mentally and emotionally vulnerable. Mobile phones, equipped with the social networking applications, occupy most of our time and concentration. Make it a point that while you are in training, mobile phones are kept at bay. Also, don’t let yourself fall prey to the remarks of people around. Remember – “If you know you can do it, nothing can stop you”.

Diverse Exercises
Don’t limit yourself to the same routine. During the course of your training you might come to a stage, where you won’t make any development. That’s the time you change your sets. Try for some variants – full-body routine, jump training, or shock training. Change your diet for a week. If you want, you can take a week’s off as well.

Take Care of the Joints and Back
Beginners, keep one thing in mind – “Prevention is better than cure”. Things won’t happen with a swish of wand. Don’t injure yourself in haste. Take special care of your joints and back while lifting weights. Avoid locking your joints (knees, elbows, and shoulders) and maintain proper posture during weightlifting. Don’t lift weights that you can’t handle. A slow and steadily developed body is way better than an injured one.

Take Enough Rest
As much as it is essential to work out, it is also mandatory that you take adequate amount of sleep and rest periodically. A good night’s (around 6-7 hours) sleep relaxes your muscles and keeps you charged for the next day’s session. Take some time out for rest (say about 30-40 seconds) during training. After every set you must make it a habit to relax for a while, and then continue.

Get a Trainer
For beginners, the best way to go about the training is to find a coach. One who has gone through it all, is in the best position to advise and help you get what he has attained. In short, get yourself a role model and learn the trade from him – all the what’s, how’s and when’s. It can’t get any better than that.

Cardio Training
Just remember – it isn’t all about getting that Superman body if you can’t walk a flight of stairs without gasping for breath. Maintaining a sound cardiovascular health is really essential for the longer run. Make it a habit to run, sprint, or jog on the treadmill in your gym. Even better if you can spend some time out in the open, early in the morning, supplying your lungs a good amount of fresh oxygen that keeps you lively throughout the day.