DIET & NUTRITION:Body Fat Percentage Calculator
Celebrity Diet Plans
Practical 'Weight-loss' Tips
The Santa Claus Diet
EXERCISE & TRAINING:ABCs of Building Muscle
Basic Weightlifting Tips
How to develop a beer belly!
How to develop a six-pack!
Training Plans for Running Events
PERSONAL STORIES & ENCOURAGEMENT:Confessions of an Ectomorph!*
Reverse the Signs of Aging*
Should Men Shave Their Chest?
* Articles marked with an asterisk are still in process.
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Fundamental Weightlifting Principles
This article focuses on the core fundamentals of weightlifting: How promote muscle growth and how to avoid over-training. Whether you are a beginner, or an elite athlete; you must keep these fundamentals in mind if you want to experience any progress.
Keep this in perspective: Your diet is much more important than your workout routine. This is hard to believe for most people; and that's why most people never reach their fitness goals. Please refer to our article titled Practical 'Weight-loss' Tips for eating tips that will maximize muscle growth and reduce fat.
HERE ARE SOME WEIGHTLIFTING PRINCIPLES EVERYONE SHOULD KEEP IN MIND:
Warm up to avoid injury:Put a rubber band in the refrigerator for an hour, then take it out and stretch it. It breaks much easier, right? That can happen to your muscles if you work out before warming up!
When you 'warm up' you're literally heating up your ligaments, tendons and muscles. You're also circulating blood and nutrients to those areas. My warm-ups involve little more than a brisk walk (or a slow jog), extremely mild stretching and/or using very light weights to warm the area(s) of focus for the workout.
If you work out in the afternoon or evening, your warm up might only take 5 minutes. For early morning workouts, you'll need 15 minutes at a minimum, maybe 30. If you feel lethargic or cold, you're not warmed up yet! if you tear a muscle while working out, you're probably not properly warmed up yet. : )
As I give this advice, I'm reminded of all the times I've skipped warm-ups to save time. That has often led to pulled muscles or worse!
Most of my injuries happened in the morning, so I avoid morning workouts. Afternoon or evening work-outs take less time, because you can get by with a shorter warm-up.
To maximize muscle growth, split your routines by body part(s):This is just a suggestion. If you just want to tone up and reduce fat, circuit training(1) is fine. Circuit training also good for beginners: If you're just starting out, hit the circuit for about a month, or until your strength gains start to level off.
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