Muscle Building for Beginners
August 8, 2009
You have decided to start weight lifting. Good for you! Where do you start? First, start reading up on everything you can get your hands on.There are different methods to train. You have to decide what is best for you depending on your body type and what your goals are.
Weight lifting has a lot of benefits. Not only do you build a great looking body, you build up a lot of strength for other activities. Research suggests you can increase your body mass by 1kg in eight weeks.
Strength training can help you avoid losing muscle mass as you age. Weight lifting improves bone density. This can help prevent injuries and osteoporosis. Weight lifting increases your metabolism and decreases body fat. It also decreases your blood pressure and, body fat content.
Strength training also improves your posture and prevents injuries. Now that you know all the benefits where do you begin? Hire a professional trainer for a couple sessions if you can afford it so you learn how to do the exercises correctly.
For a beginner you should concentrate on large muscle groups. These include the chest, back, and legs. You will burn more fat working the larger muscle groups.
You can train with free weights or on a universal gym. If you cannot hire a professional get someone to help you learn the exercises correctly.
Diet is very important in weight training. You should eat six smaller meals a day instead of three. This will keep your energy up all day and keep your metabolism burning.
One variation of dieting is 30 percent protein, 50 percent carbohydrates, and 20 percent fat. You want to get plenty of protein. Protein has the amino acids that build muscle. Good sources of protein include lean meats, eggs, poultry, and non-fatty fish.
Good sources of carbohydrates come from fruits, vegetables, and whole grains. You should eat mono-saturated fats, which come from walnuts certain oils and olives. Stay well hydrated throughout the day, especially while you work out.
Finally get plenty of rest. It is during rest period that muscle growth takes place. Get up to eight hours of sleep a night if you can. Allow at least 24 hours between workouts.
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