Lifting weights is a great way to become a buffed up version of yourself. If done right and consistently, it can enhance your stamina and helps you build more muscle while burning fat. Several scientific researchers claim that weight lifting can also lower the risk of diabetes, cardiovascular disease, and osteoporosis. If you have recently joined a weight-lifting regime or feel that you aren’t making any gains out of the current lifting workout you need to take a look at the 6 tips below to help you make the most out of it.
1. Sync Your Breaths And Strengthen Your Core
While warming up before your lifts, it’s advised that you practice deep breathing exercises too. This will make sure that oxygen-rich blood flows into each and every cell in your body and you are well-prepped up. Exhale through your mouth before you lift the weight. Inhale deeply as soon as you lift the weight. When it has reached the desired position, hold for 2 seconds and exhale through your mouth. Inhale through your nose again while you lower the weight as lowering requires less effort.
Many beginners who lift weights tend to ignore the importance of engaging the core while lifting. A strong core is crucial for giving you more stability while lifting weights. The muscles of your abdomen, glutes, spine, shoulder, and thighs should work like a single unit while you lift.1
2. Practice Progressive Overload
You should raise the quality of time you spend weightlifting by increasing weights, resistance, sets or reps gradually. However, don’t be in a rush to practice progressive overload as that can lead to injury. You need to have 6—8 weeks of one regime for your body to get accustomed before you make a change. Your muscles and joints need ample time to adapt and grow.
You need to take regular rest intervals in between sets so that your endurance doesn’t decline. Studies have proved that higher levels of muscular power and absolute strength resulted from taking at least 3—5 minutes of rest between each set.2
3. Achieve Full Range Of Motion In All Lifts
Many beginners who try weight lifting at home tend to commit the error of not going all the way with each lift. It’s important to go all the way while exercising a muscle group if you want a high-efficiency weight lifting session. Studies have proved that individuals who lift weights with a full range of motion have stronger joints, lesser fat stores, and thicker muscles than those who followed a partial range.3
4. Don’t Slack On The Rest Days
Working out 7 days a week is a recipe for muscle fatigue injury and demotivation. Never underestimate the importance a rest day as that’s the time your body needs to carry out the repair and regeneration processes. Ideally, 24—48 hours of rest is required for your joints and muscles to recover after a workout. You should also follow a meticulous diet plan on the rest day as well to provide all the sufficient nutrients for your body’s rehabilitation.
5. Lift Under Someone’s Watch
The right workout partner can give you a huge motivation to persist even on days you feel uninspired to workout. A trained partner can guide you safely while lifting and even inspire you to push your limits. Many seasoned weight lifters claim that exercising with their workout aides kept them safe while training and ensured that they remain committed to their goals.
Understand that muscle building and fat burning take time, discipline and consistent efforts. Most days will be a bumpy ride but if you hang in there and do things right, you will see start seeing the transformation, you always wanted to see.
|↑1||The real-world benefits of strengthening your core. Harvard Health Publishing|
|↑2||de Salles, Belmiro Freitas, Roberto Simao, Fabrício Miranda, Jefferson da Silva Novaes, Adriana Lemos, and Jeffrey M. Willardson. “Rest interval between sets in strength training.” Sports Medicine 39, no. 9 (2009): 765-777|
|↑3||McMahon, Gerard E., Christopher I. Morse, Adrian Burden, Keith Winwood, and Gladys L. Onambélé. “Impact of range of motion during ecologically valid resistance training protocols on muscle size, subcutaneous fat, and strength.” The Journal of Strength & Conditioning Research 28, no. 1 (2014): 245-255.|