The Minimalist Guide to Lifting
Lifting weights is not only good for your body but it’s also great exercise for your mind. You will feel better after lifting heavy weight and you’ll have more energy afterwards. And if you’re looking for something new to do with yourself, then weightlifting might just be the way to go!
It’s no secret that most people are overweight or obese nowadays. But what many don’t realize is that they could all be doing much less than they think. If you want to lose weight, start lifting weights!
What Is Body Weight Workout?
Body weight workout consists of two parts: 1) lifting the barbell (or dumbbell), and 2) holding onto the bar while performing other exercises such as pushups, sit ups, squats etc. This type of workout requires little time from your muscles because it involves very few movements.
How To Lift Heavy Weight?
There are several ways to lift heavy weight. One of them is using momentum and the second one is using speed. For example, if you want to lift a certain amount of weight, you can either use both methods simultaneously or you can choose which method suits your needs best.
Using momentum means using your body to help you lift the weight. For example, while performing a bench press, you can push the bar upwards a little bit so that it has an easier time lifting the remaining part of the bar. This is not cheating though because you’re not taking any help from anything else such as your legs.
Using speed, on the other hand, means helping the bar get moving with your legs and then using your hands to stop the bar in place. This can be used with any barbell exercise such as the squat and bench press.
The goal is to make the movement efficient in that you’re using the least amount of energy as possible to lift the barbell.
Is Lifting Weights Safe For My Body?
Of course lifting weights is safe for your body if you’re doing it right and listening to your body at all times. If you feel pain then stop what you’re doing and take a rest. Listen to your body and push it to the limit but not too much that it starts hurting.
The human body is incredibly durable and can handle quite a bit as long as you know how far to push yourself. For most men this means lifting about 3 times a week and for women this means lifting about 2 times a week. The muscles need time to repair themselves and grow back stronger than before.
What If I’m A Woman?
There is no difference between men and women when it comes to strength training. A woman can be just as strong as any man if she wants. All that is required is more lifting of the barbell and focusing on the muscles that need to grow stronger. As a woman, you can either lift a little bit less weight than men or you can lift the same amount of weight as men if you want to. It’s all up to you.
What Should I Eat To Build Muscle?
You should eat mostly lean meat such as chicken and turkey, a little bit of fish, and small amounts of nuts and beans. You should also eat complex carbohydrates such as pasta, oatmeal, fruits and vegetables. And you should eat small amounts of low-fat dairy products as well such as milk or cheese.
How Should I Eat To Build Muscle?
You should spread out your food intake throughout the day. It’s best to eat 5 or 6 times a day instead of 2 or 3 times a day. This will keep your metabolism running smoothly and prevent you from getting hungry as often. You should also eat shortly before and after your workout. This replenishes the nutrients that your body uses up during the workout.
What Supplements Should I Take?
There are supplements out there that claim to build muscle but they’re all pretty much useless and a waste of money. However, there are two products that have been scientifically proven to be effective: creatine and whey protein. Whey is good to use after your workout to rebuild the strength that you lost during the workout while creatine helps your body produce more energy.
There is one more supplement that is very important and that is a good quality multivitamin. Your body is going to be using a lot of vitamins and minerals during your lifting sessions so you need to make sure you replenish what you use up.
Lifting Heavy Weights Hurts My Body, Should I Continue Lifting This Way?
No. It’s normal for your body to hurt as you start out. It means that you’re doing something right and pushing your muscles to the limit. However, after a few weeks this pain should go away and in some cases you should be feeling better than ever!
What If I’m Injured?
If you get injured then there are several things you can do. The first thing you should do is stop doing whatever it is that’s hurting you. Rest is very important when it comes to lifting weights. Your muscles grow while you’re resting, not while you’re lifting.
If you can’t do the heavy weights that is fine; you can always do more reps with a lighter weight. You should also stretch before and after your workout to prevent injuries.
Should I Take Steroids?
No. Anabolic steroids are illegal and very dangerous to your body. Many professional athletes use these drugs but they’re not only risking their own health but their own careers as well. These drugs can cause serious health problems such as heart attacks, strokes, liver tumors, infections, impotency and even cancer.
Should I Take Any Other Type Of Drug?
No. Aside from anabolic steroids there are several other types of drugs that you should have no need to even think about using. One of these is Human Growth Hormone (HGH). This drug is usually given to aging adults and is not only very expensive but it’s illegal for those who don’t need it. Also, its long term affects are little understood and can lead to cancer.
Another type of drug that you should stay away from is Amphetamines. These drugs force your body to work harder and faster, but it doesn’t make the work easier or the results any better. In fact it does just the opposite because your body can only take so much before it starts to give out.
What About Drinking Alcohol?
Alcohol is very bad for you if you drink it in large quantities. It can lead to health problems down the road and prevent you from reaching your full potential in sports and lifting. The recommended limit is no more than 2 drinks per day or no more than 3 per day if you’re a heavy weight individual (more than 200 lbs).
What If I Want To Take Steroids But I’m Not 18?
You shouldn’t be considering taking anabolic steroids under any circumstances. However, some kids who are 14 or 15 still think they need to take them in order to keep up with the more mature athletes at their school. The truth is they don’t need to and here’s why:
When you’re born, you’re given a set number of certain things that you’re going to have for the rest of your life. One of these is the number of muscle fibers that you have in your body. No matter how much you work out or how much steroids you take, this number isn’t going to change. That means that even if you take steroids your muscles are only going to get so big. By the time you reach high school most of the kids your age will have almost caught up to you in size even if they don’t ever take steroids.
If you’re still concerned that you might be at a disadvantage because of your age, don’t be. This isn’t football where having a few years on younger players is a huge advantage. In weight training and bodybuilding, it really doesn’t matter at all.
What’s The Best Way To Train To Gain Muscle?
One of the most important things to remember is that your body adapts to a routine rather quickly. This means that if you do the same exercises at the same intensity level and rest for the same amount of time you will begin to see your progress slow down or even halt altogether. To keep your body from adapting to a routine, you have to switch your workouts up every three months or so. However, just changing the exercises you’re doing isn’t enough. You have to increase the weight that you’re lifting and the number of reps that you’re doing.
What About Supplements? Should I Be Taking Them?
While supplements can help you reach your goals, they aren’t essential for building muscle (especially if you’re under eighteen). The only supplements that are absolutely essential are protein shakes, creatine and vitamin supplements such as vitamin C. The reason why you need protein is to help your muscles repair themselves after a hard workout. Protein supplements are absorbed quickly, which means that your body can get the protein it needs more easily. The reason why you should take creatine and vitamin C is so that your body can create and maintain the muscle tissue it needs to.
How Long Does It Take To See Results And How Big Will I Get?
Everyone develops at a different pace. While it’s possible for some people to see results in as little as three months, it usually takes between six months and a year before you start to see the type of gains that you want. As far as how big you’ll get, this will depend on your diet. Even if you work out hard and long, if you don’t eat enough and the right things your results will be severely limited. While some people can get away with eating whatever they want and not exercising and still see good results, this isn’t a healthy way to gain muscle… not to mention it’s almost impossible for teenagers.
Should I Try Steroids?
NO! Just NO. It doesn’t matter what your reasons are or how safe you think they are. JUST DON’T DO IT! Not only are there legal consequences that can potentially ruin your life, there are also physical consequences that can shorten your life span and even result in death. There’s no quick way to get big muscles. If it seems too good to be true, it probably is.
How Can I Develop A Good Workout Routine?
First of all, you have to decide what your goals are. If you want to get big and bulky, you’re going to have a little different workout than if you wanted to get lean and defined. If you don’t know what your goals are, just read this entire guide again and see which style appeals to you the most and that should give you an idea of where to start.
If you’re trying to get big and bulky, you’re going to want to do a lot more weight lifting than aerobics. Try doing mostly weightlifting movements like bench presses, dips, deadlifts, squats and shoulder presses and only do aerobics like running or cycling for 25 minutes or less per session 3 or 4 times a week.
Sources & references used in this article:
Strength Training Bible for Women: The Complete Guide to Lifting Weights for a Lean, Strong, Fit Body by D Kirschen, W Smith – 2016 – books.google.com
The Barefoot Running Book Second Edition: A Practical Guide to the Art and Science of Barefoot and Minimalist Shoe Running by J Robillard – 2010 – books.google.com
Do Less: A Minimalist Guide to a Simplified, Organized, and Happy Life by R Jonat – 2014 – books.google.com