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Weight Loss Exercise

Weight Training Supplements That Really Work




When you are into weight training and bodybuilding, you may feel the need to take weight training supplements to make your workouts more effective and develop big muscles faster. While there are many supplements that can enhance your performance and improve muscle bulk and strength, there are countless others that may be ineffective, unsafe, or even illegal. Choosing weight training supplements that work will give you the powerful physique you have always wanted in a safe and healthy manner.

If you want strong, lean muscles it may not be enough to do strength training exercises regularly. You must also consume the nutrients required to provide energy and help develop your muscles. Weight training supplements are essential for significant muscle growth or when you are undergoing intensive training. The dietary supplements listed below are proven to be effective and safe for anyone who is into sports, weight training, or bodybuilding.

Protein Powder

Protein is the building block of muscle, and your body needs plenty of protein and amino acids to increase muscle mass. During your workouts, the muscle fibers are torn and broken. To repair your muscles, your body must have a good supply of protein.

Body builders and fitness enthusiasts require at least 1 gram of protein per pound of body weight every day. It is often difficult to get the amount of protein you need from food alone. Protein powder is a convenient and inexpensive way to add high-quality protein in your diet.

Creatine

A creatine supplement is best taken within one hour after your weight training workout. Your body produces creatine but only in small amounts. Creatine helps provide energy for explosive movements like heavy lifts. This weight training supplement improves performance in high-intensity exercise. It also enhances protein synthesis, reduces protein breakdown, and speeds up recovery rates so you spend less time resting between your workouts.

Creatine monohydrate powder is said to be the best creatine supplement. Take the creatine supplement according to the package instructions and do not exceed the recommended dosage.

Multi-Vitamins

The body needs vitamins and minerals for optimal health. If you lack an essential vitamin or mineral, your body may not be able to build lean muscle mass efficiently. Intense weight training can rapidly deplete nutrients in your body. It is therefore essential to take multi-vitamin supplements to avoid the risk of weakened bones, heart disease, nerve damage, and other vitamin-deficiency disorders. Choose a multi-vitamin that contains whole foods and natural ingredients.

Essential Fatty Acids (EFA’s)

Essential fatty acids are good fats that are necessary for a healthy immune system, brain function, smooth skin, and digestive support. EFA’s also offer anti-aging benefits and help keep the circulatory system healthy. Essential fatty acids are long-chain polyunsaturated fatty acids made up of linolenic, linoleic, and oleic acids. Fish oil capsules are some of the best EFA supplements.

Final Words on Weight Training Supplements

There are many weight training supplements being advertised out there. Before you take any of them, make sure they have been independently tested for value, safety, and effectiveness. Athletes, in particular, should not take supplements that could fail them in drug testing.

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Weight Loss Exercise

How to Lift Weights Properly for Strength Training



Ever wonder how to lift weights properly? Lifting weights is the best way to build muscle mass, gain strength, and improve your physique. However, strength training puts a lot of stress and pressure on your body especially when you begin working with heavy weights. Regardless of whether you are lifting heavy or lighter weights, it is vital to do so correctly. Before doing any strength training exercise, it is important to learn how to lift weights properly.

Always warm up before you begin your strength training exercises. Walking or jogging on a treadmill is a good way to limber up your muscles to avoid injury. There should always be a gym instructor or fitness professional present when you exercise. A gym instructor can show you how to do each exercise properly, what equipment to use, and how to use it.

How to Lift Weights Properly

How to Lift Weights Properly for Strength Training

How to Lift Weights Properly

Knowing how to lift weights properly will reduce the risk of injury and provide a more effective workout. The following tips are applicable when doing strength training exercises:

  • Choose a weight that allows you to perform 12 to 15 repetitions when you start out. Add more weights as you gain strength.
  • Control the weight and lift slowly from the original position. Return to the starting position slowly. Although you may be tempted to do so, do not allow the weight to drop quickly to the starting position. The downward motion is just as important as the upward motion. Both are necessary parts of lifting and will work your muscles in both directions.
  • When lifting, use your muscles to complete the motion and not momentum. Do not arch your back or rock your body to get the weights up. If you have to swing your body to lift weights, you may be trying to lift too much weight. Reduce the load and learn how to lift weights properly.
  • Move the weights through the full range of motion for the exercise. You should feel your muscles stretching and contracting fully with each repetition.
  • Don’t forget to breathe continuously while lifting. As you lift the weight, exhale through your mouth. Inhale through your nose as you lower the weight. A lot of people hold their breath when lifting weights. This is a dangerous practice as it can cause your blood pressure to spike.
  • Use a spotter when doing exercises where you may accidentally drop a barbell or dumbbell on yourself. Part of knowing how to lift weights properly includes making sure there’s another person close by to monitor you when you are working with free weights. You’ll be able to push yourself harder if you have a spotter who can help make sure you do not injure yourself as you make that final rep.

You always have to remember to be careful, mindful and focussed when lifting weights properly. Strength training can transform your body when done right.


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Weight Loss Exercise

Does Lifting Weights Burn Fat?



I always get asked does lifting weights burn fat? People who want to drop extra pounds often turn to cardiovascular exercise in order to burn fat. Many trainers recommend aerobic exercises to burn calories, saying that strength training is only good for building muscles.

Does Lifting Weights Burn Fat?

Does Lifting Weights Burn Fat?

Does Lifting Weights Burn Fat?

However, more and more people these days are becoming aware of the importance of muscle development for long-term fat loss. That is why people are beginning to ask, “Does lifting weights burn fat?”

Combine Cardio and Weight Training

Not too long ago, people who wanted to lose weight performed intense aerobic workouts such as running, jogging, swimming, or exercising on an elliptical trainer. Cardiovascular exercise elevates the metabolism during workout and for a short time after the workout session.

Weight training, on the other hand, develops muscle mass and increases the body’s metabolism long after the exercise session is over. The reason is that muscles require more calories to maintain than fat does. Thus, lifting weights actually burns fat faster.

Does Lifting Weights Burn Fat – Higher Metabolism

Strength training builds more muscles in the body. Because muscles use up more calories, your body turns into a fat-burning furnace. With more lean muscle in your body, your metabolism will increase. Lifting weights actually helps you burn fat even while you rest. After your weight lifting session, your body will continue burning more calories for a longer period than you would after an aerobic session.

Build More Muscles

Many people think that bigger muscles are developed during strength training. Lifting weights actually tears down the muscles. Muscle development and repair take place during the rest period following the weight lifting session. It is while you rest and recuperate that your muscles grow bigger and stronger.

Burn Fat Faster

Cardiovascular exercise provides a calorie-burning workout that melts fat from all over your body. However, if you want to keep the fat off it’s necessary to combine weight lifting with your cardio workout. This will increase your metabolism so your body burns more calories even while you are resting or sleeping. Strength training using resistance methods or by lifting weights helps you burn fat and keep it from coming back. For every 3 pounds of muscles gained, you burn about 120 calories more per day.

Avoid Quick Weight-Loss Diets

You may be tempted to go on a miracle or starvation diet when trying to lose weight quickly. This is bad because it will cause the loss of muscle mass. Any weight lost will be quickly regained. It is best, instead, to work towards a gradual fat loss by combining weight lifting and cardio activities. This will allow you to build up muscle mass and increase your metabolism. Although it may take longer to attain your ideal weight, the results will last longer.

So, does lifting weights burn fat? You know now that it does.


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