about to start a weight lifting routine. any tips?
Question:
Answers:
- well first of all you should do it twice to three times a week.
- dont forget to warm up before every session.
- do not start with an amount of weights which seems difficult: start with something you can easily manage and when you're sure you can do this amount effortless go to something slightly heavier and so on.
- do whatever exercise you choose 12 times, have a little break (1 or 2 minutes) and do it 12 times again. not more not less this is important.
- i think the most important things are to keep it regular and steady and to never try something you're not able to do. just wait and practice and eventually you will be able to!
Other Answers:
Have protein rich diet. add grains, green veggies and egg, milk in your diet. start with less wight and slowly progress to max. good luck
Hire a personal trainer for a couple of hours just to give you some very good tips. They know areas that need balancing out. Stretching is also a very important aspect of weightlifting that cannot be neglected. Pay special attention to your diet and dont forget to include cardio into your program. first you should do routine exercises. after that you should become specific. and start heavy exercises. but under the supervisiopn of the coach.
My best advice is to start slowly.you will want to dive in and be in a hurry, but you will be so sore that you will not be able to move. My second best advice is to hire a personal trainer for a week or two and let them teach you form and what to do, how to change your routine, etc. The best of intentions are very often ruined by injury and ineffective form. Form is everything here. Do it right and the results will be amazing. Do it wrong and you are headed towards injury that can live with you for a life time. DO NOT listen to those in the gym. I see more people doing excercises and using equipment wrong than you can believe. Just because one guy looks great doesn't mean he knows what he is doing. Hire a person (the older, the better) who knows what they are doing and will teach you. Been there and done that. Good luck
Start slow w/program of light weights with quick repetitions. Use free weights if possible. Start at 60 -70 percent of max lift. Alway start w/warmup exercises & stretching. 2 to 3 sets, 12 -15 reps each. M-W-F. Shoulders - Milit. Press & dumbell frontal raises & lateral reps. Biceps - Preachers curls, and concentration curls. Triceps - french curls and press-down. Chest - flat bench press & incline press. Back - Lat pulldowns & dumbbell pullups. Leg - squats & frontal & quad curls. T-TH. wrist curls, calf raises, and situps, and walk/run for 45 minutes.
After 6 weeks begin a body part routine of increased weight and add 3rd exercise. Mon - Shoulders/triceps, Wed - Chest/biceps, Fri - Legs/Back, Tu/Th - walk/run/situps & others. Give bodypart one wk rest, begin protein drink.
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