If you want to increase the strength of your muscles, muscular mass and stay fit then the weight lifting is the best workout program for men and women. It will also help in reducing the unwanted fat & to train cardiovascular system.
With the help of this workout program one can achieve the maximum benefits, minimum risk of injury by implementing it gradually and in a correct way. So keep some time to prepare your workout plan, so that to get your expected result as early as possible.
Tips For The Best Workout Programs
Use of Proper Technique
Firstly you determine which muscle you want to build with the help of your weightlifting workout program. It is require choosing the proper exercise to build those muscles. So if you want to build the chest muscles then use flyes and presses.
According to body building expert you should not use the exercise for an isolated muscle. So always use the combination of exercises it will challenge a particular muscle and exercises that will simultaneously work for several other muscles.
Initially Start Slow
As this is a new exercise program for you it is important to start it slowly. Start lifting for two to three days in a week. Also make sure that exercises that you perform is addressing the all important muscle groups. By performing a more number of reps with less weight will make sure that you will steadily construct a power base which you can improve in near future.
Use A 3X5 Workout For Beginners
For beginner workout of five reps of an exercise is sufficient and it should be followed by a one-minute short break, repeat the same set for two times. Try to make three set of one exercise and take a slightly longer break. Then start a new exercise.
Estimate Your Maximum Weight Capacity
It is very important to calculate the maximum weight you can handle. In one set you can easily do multiple reps of your exercise. You can take a short break when you are using your maximum weight.
So if you know your maximum weight capacity it will definitely help you to warm-up for the next set. As weight lifting is one of the best workout programs but must be handling with very carefully.
After any workout your muscles repair and grow larger. Your muscles require at least 24 hours recovering. At initial stage it will takes 48 hours to recover. If you desire to lift twice each day, do alternate lower and upper body workouts in each session.
Warm Up And Stretching Of Muscles
Take some time to warm up that muscle as well as stretch your muscles without any weight. So when you will start lifting it will be beneficial for you.
Taking proper nutritional food will be beneficial for you. Eat more carbohydrate food before performing workouts. You have to include carbohydrates, protein food, vitamins in your diet.