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Weight lifting tips

Weight lifting tip # 1. Evaluating your body .

By evaluating your current body composition, body weight and body measurements, you give yourself a starting point. This will be very important in deciding what your nutritional and weight lifting goals will be. I suggest you record your body statistics and periodically update them on a weekly or bi weekly basis.

This way you will know if you are on track with your goals. I suggest you find out your body fat percentage, lean body mass, body weight, and body measurements. You can find out your body fat percentage and lean mass composition using the Accu-Measure body fat calipers.

Remember to record these numbers and update them on a weekly basis. You will also want to record your body weight and remember to monitor this on a weekly basis.

Weight lifting tip # 2. Setting your goals

Looking at the big picture and breaking it down into small mini goals will help you achieve your muscle building goals. It's very important that you identify your goals and periodically monitor and adjust your goals on an ongoing basis.

I suggest breaking your goals down into long (3 to 6 months), short (1 to 2 weeks), and immediate term goals. Make sure your goals are realistic. Record your goals and keep them in a handy place where you have constant access to them.

I recommend you record your goals in a weight lifting log.

Weight lifting tip # 3. Keep a weight lifting log and diet log

It is very important that you write everything down. By keeping track of your progress you are keeping yourself honest and motivated. A weight lifting log and diet log can help you get better results. You can look back at the end of each week and figure out if you were on target with your goals.

A weight lifting log and diet log will show whether your goals are realistic and gives you insight into your exercise and eating patterns. If your building muscle and strength, you won't have to wonder what works, because you'll have a full description of everything you've done to reach your goals. This will be your blue print for muscle building success.

Software programs like Always Gaining are great to use because it totally automates your muscle building program. You simply plug the numbers into the system and it automatically adjusts your next workout for optimal results.

Weight lifting tip # 4. Setting up your weight lifting program

Setting up your weight lifting program is a lot easier once you know your body statistics and goals. You must decide whether you are a beginner, intermediate, or advanced weight lifter.

Once you know your current weight lifting status, build your weight lifting routine according to that information. I suggest you incorporate free weight exercises into your muscle building programs as opposed to machines.

In order to build muscle you need to concentrate on the basic movements like the squat, shoulder press, bench press, dead lifts, barbell rows and chins.

Remember to keep your workout short, heavy and intense. If you need more information on weight lifting programs, click here to go to the weight lifting program portion of Building Muscle101.

Weight lifting tip # 5. Nutrition

Nutrition is one half of the key to building muscle. Without the proper nutrition, you might as well pack your bags and go home. No amount of super sets, negative sets, tri-sets or pre-exhausting will build any amount of muscle mass without the proper nutrition.

To be honest, nutrition will be that element of your muscle building program that will put you over the edge.

Nutrition will make the difference between an o.k. physique and one that commands power. You will go into the gym, and absolutely explode! When you are in a nutritionally optimal state, your strength will explode and it will feel like someone has attached a tire pump to your muscles!

The trick to unlocking your muscle building fury is to find your Optimal nutritional state . To build muscle you need to consume more total calories than your body uses each day.

Remember this very important weight lifting tip, nutrition is the key to building real muscle.

Try eating 6 times per day and make sure each meal is balanced with the optimal amount of calories, protein, carbohydrates, and fat.

Weight lifting tip # 6. Build a menu plan that supports your nutritional goals

Once you find out what your nutritional goals are, you need to build a menu that will support your goals. Try and find menus that are easy to cook and taste great. The trick is to adjust the menus and recipes to match your nutritional goals.

What you want to do is adjust the amount of ingredients in the original recipe to match that of your own. I suggest you try Stella's Kitchen for great muscle building recipes that are a snap to create and taste absolutely great.

Weight lifting tip # 7. Use weight lifting supplements to enhance your muscle building program

Weight lifting supplements are meant to enhance an already great muscle building program. If you have the right combination of nutrients and the right weight lifting program, a sport supplement schedule may serve to enhance your performance.

In order for weight lifting supplements to function properly, they must be taken at the proper times and in the proper amounts. I suggest you do your homework when it comes to using weight lifting supplements and make an informed decision before consuming any powder, pill, or brew.

Read as much literature as possible on your chosen sport supplement. If there is any doubt, save you money. I strongly suggest you read Will Brink's book, Muscle Building Nutrition.

Mr. Brink is an world renowned expert in the field of sport's nutrition and definitely knows his stuff when it comes to weight lifting supplements. This book will help you plan your optimal nutritional and supplementation plan, step by step.

You will also want to ensure that the weight lifting supplement manufacturer is well established in the industry and not a fly by night company.

Please click here to review some weight lifting supplements that are helpful in building muscle.

Weight lifting tip # 8. Monitoring your muscle building program

It is very important that you monitor and evaluate your program on an ongoing basis. By evaluating and monitoring your muscle building program, you can update or make any adjustments that may be needed to fine tune your program.

I suggest you evaluate your progress on a weekly or bi-weekly basis. By evaluating your program on a weekly or bi weekly basis, you can decide whether your training program needs to be adjusted or whether you need to add or cut down on calories.

I suggest you take a day out of your week and evaluate your body composition, body weight and body measurements. Decide whether or not you need to adjust your weight lifting routine and nutrition program based on your evaluation.

Weight lifting tip # 9. Rest

Blasting your body at full throttle all the time will slowly run you down. You need to take some time to rest and relax. Have fun, kick back and relax and enjoy the fruits of you labour. Let your body get into a good rhythm of work and rest.

By getting quality rest you will ensure that you get the most out of your muscle building program. Sleep is vital to building muscle. Make sure that you get enough rest to properly repair your body.

It is during sleep that most growth and repair occurs. Without adequate sleep the body becomes weakened. It is very important that you get the correct amount of sleep because muscle growth happens while you are resting, not while you are training. If you were to lift weights on a steady basis and not get any quality rest, your body would slowly fall apart. Weight training tears the muscle tissue down and the diet provides the necessary fuel and material for repair, but it is during sleep that the repair and growth process occurs. Therefore, sleep is as vital to building muscle as is your training program and diet. You simply cannot have any of these three muscle building components alone, or any two. All three components must be in place if you are to build a quality physique. It is crucial that you give adequate time and priority to all three, including rest and recuperation.

I suggest you aim for 7 to 9 hours of rest each night. Don't be afraid to take a nap in the afternoon or after work to add a little energy to your workouts. Remember this very important weight lifting tip!

Weight lifting tip # 10. Keep motivated

Motivation is the juice that keeps the machine moving. Throughout your muscle building program, it is very important that you stay focused and motivated. Although this may seem a little harder than you may expect.

Just remember that not all of your workouts are going to be 100%. It's important to know that there will be times when you just don't feel like working out or your workouts don't feel quite right. Feeling like this for one or two workouts is normal, but if it persists, your body is telling you to try somthing new or to take some time off.

There will also come a time when your muscle gains and progress will come to a halt. Yes, it will happen but don't get discouraged, it has happened to us all, even the best.

The important thing to remember is to keep going, don't quit. If you find yourself in a rut, think of it as a challenge. Try and find new ways to gain. If your bench press is sticking, stop doing it and use dumbbells instead, or try Building-muscle101's bench press program.

Listen to your body. Don't try and be stubborn when it comes to listening to your body. If it's telling your that it's tired, listen and take some time off. Your body has ways of telling you when it's tired and broken. This is a very important weight lifting tip, listen carefully to your body and you'll make great gains and avoid injuries.

Try and keep yourself motivated. Stick posters of your ideal body on the fridge, in your locker, in your room or anywhere else you might need motivation. I used to stick a poster of Bertil Fox in my locker at school. Every time I opened my locker, there was Bertil driving me on.

Try listening to music that motivates you in the gym. The repetitive sound of plates banging against one another can test even the most dedicated weight lifter. Listen to music that gives you some edge and drive.

Try taking pictures of yourself every couple of weeks. This way you'll see yourself improving from the "old you".

Weight lifting tip # 11. Use quality weight lifting apparel and clothing in the gym

Quality weight lifting apparel and weight lifting clothing is a must if you want to maximize your range of motion. Use weight lifting apparel and clothing that allows your body to move comfortably and freely without constriction.

Train in weight lifting apparel and clothing that is conducive to building muscle.

Weight lifting tip #12. Drink a lot of water

Building muscle requires a lot of fluid. You should be drinking at least 8 to 12 cups of water per day. Water is essential for good health and building muscle.

Remember this weight lifting tip, in order to move muscle, you need water. Muscle is considered an active tissue and water is found in the highest concentrations in active tissue. If your body is dehydrated, chances are you're not going to have a very productive weight lifting session.

Without enough water, your muscles are not getting enough electrolytes. Muscle strength and control are weakened. If you want to build muscle, than you must keep your body well hydrated. Drinking alot of water is an important weight lifting tip and shouldn't be neglected.

Weight lifting tip #13. Give your self a free day

Try giving yourself a free day every couple of weeks in which you can eat anything you want. This way your not going crazy with your weight lifting diet and it allows you to enjoy some of the food you've always liked. I love this weight lifting tip because I think everyone (including me) has a favorite meal that's not the healthiest.

Weight lifting tip #14. Have some fun

Here is one weight lifting tip you will want to remember. Building muscle should be a fun and rewarding experience. Make sure to enjoy what your doing and have some fun. What fun is weight lifting and building muscle if you can't stand being at the gym?

Weight lifting tip #15. Believe in yourself

Always believe in yourself. If you start doubting your abilities, your workouts are not going to be effective and your efforts are not going to be 100%.

Attitude is everything. Once your attitude changes, everything changes. When you know you can do it, you can and will do it.

Remember this important weight lifing tip.

Always believe in yourself!!

Weight lifting tip #16. 10 simple nutritional tips to help you build mass

Looking to build mass and power? Try these weight lifting tips to add a kick to your gains.

1- Consume at least one gram of protein per pound of bodyweight each day. For example, if you weight 150 pounds, you should be eating at least 150 grams of protein each and every day.

2- Consume at least 3 to 4 grams of carbohydrates per pound of bodyweight each day. Make sure that most of these carbohydrates come from comples sources such as pasta, rice, oatmeal, potatoes and yams and fibrous veggies such as broccoli and asparagus. The only time you should be feeding your body fast acting carbs is immediately after your workouts.

3- Ingest health fats from sources such as nuts and seeds, olives, flax seed and canola oils. Reduce your intake of saturated and trans fatty acids.

4- No need to starve yourself. If you want to add muscle, you need to consume calorie dense foods such as comples carbs.

5- Your diet ratio should be 50 to 55% carbohydrates, 25 to 30% protein and 15 to 20% fat. See Will Brink's Muscle Building Nutrition. for a complete break down of optimal nutritional ratios.

6- Spread your eating over a minumum of five meals per day, taking in at least 30 grams of protein per meal. By spreading out your meals in this fashion will ensure that the nutrients for the muscle building process are constantly being supplied.

7- Drink alot of water! Try drinking at least one gallon of water per day. Water is essential for building muscle.

8- Consume more calories. Eat slightly beyond the point of satiety. Remember to eat a big, healthy breakfast.

9- When boosting your caloric intake, gradually increase the amount of calories over a period of 7 to 10 days. This way, you are using the extra calories as fuel as opposed to storing it as fat. If you find yourself stuck, gradually increase the amount of calories per day.

10- Eat at least 6 times per day, counting significant snacks such as protein shakes as meals.

Use these 10 weight lifting tips to increase your size and strength.

Use the above noted weight lifting tips in your muscle building program and you should be off to a flying start.

As you progress in your program, make sure to challenge yourself and change your weight lifting routine around. This will add a new angle to your training and improve the weight lifting experience.

Looking for more weight lifting tips and weight lifting programs? Looking for weight lifting programs designed for your particular sport? Looking for speed, strength, power, agility and endurance programs?

Try going to SportSpecific.com . This web site has over 3,700 pages of jammed packed information on sport specific training programs. It doesn't matter what sport your into, you'll find excellent weight lifting tips and a training program designed to blast your performance to the next level.

source : www.building-muscle101.com

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