Tips For Your Weight Lifting Workouts
Use this checklist to make sure your weight lifting workouts are the absolute best they can be!
1. Set a goal for yourself and get real about achieving it.
Until you set a goal of what you want to achieve, you're just dreaming.
It needs to be specific and written down. If losing body fat is what you want to do, you must be willing to achieve it at all costs.
Before any other step in your weight lifting workouts, this is the most important one.
2. Eat 5-6 small meals a day consisting of high protein, moderate carbs, and low-fat.
This is important in keeping your metabolism efficiently burning calories.
Constantly grazing on meals every 3 hours will allow your body to burn off what it has consumed quicker and more efficiently.
Make each meal consist of higher protein (builds muscle), moderate carbohydrates (fuel for the body) and low fat (energy and protection). Eating a protein/carb snack or meal every 3-4 hours to keep that metabolism running smoothly. A fast metabolism means you'll get the most fat burning results from your weight lifting workouts.
3. Do INTENSE cardiovascular workouts 3-4 times a week.
Treat your cardio days like you do your weight lifting workouts. That means, put all of your energy and intensity into your cardio. Do 30 minutes of cardio 3-4 days a week.
4. Do INTENSE weight lifting workouts 3-4 times a week.
Do not mistake weight training w/ trying to burn fat.
Weight training will not burn a sufficient amount of body fat. What weight training will do is help you burn fat in the future. When you add muscle to your frame, your body has to expend more energy (burn more calories) to maintain that muscle tissue.
The more lean muscle mass you have, the more calories you will expend, even at rest!
Weight lifting workouts will not only strengthen existing muscle, but will add additional lean muscle tissue to handle any future demands placed on the muscle.
5. Continue to increase resistance in your weight lifting workouts.
In order to make constant and significant gains, remember to train intensely and for short durations.
I like to call them "bursts of exercise".
Work no more than 2 muscle groups a workout, 3 workouts a week, keeping reps low.
This will cause you to maintain high enough resistance to add overload to the muscle, causing more muscle growth.
That was a general checklist and guide to use in your weight lifting workouts.
Want a step-by-step blue-print for gaining muscle and strength in your weight lifting workouts? Check out "7 Things You MUST DO to Gain Weight, Add Muscle, and Increase Strength"