One of the best and most concrete means of motivation is documentation. Start out with your weight and measurements on paper or saved in a document. Make sure you have the date, maybe even a picture. Measure your upper arms, lower arms, chest and thighs and document.
Each workout – document each exercise done, how much weight, how many reps and how much you had to push it.
At first it might seem pointless, but the reward will be when you have been working at it for a period of time and then look back on how much weight you have increased, how much more you can do and much different you look. It will keep you motivated, and motivate you more. If you are having a stretch where you think you are not getting anywhere there is a reference to measure with. It will help you evaluate your progress.
How you document your progress is not as important as doing it. You can make notes after each workout and date them, or you can use a program to keep track such as one of the Office templates. If you have Microsoft Office, there are some downloads you can find that will put your information into graphs and tables so that you can visualize your progress even clearer. Here, you will find downloadable templates that you can use for handwritten logs, computer logs or whatever your preference is.
Tagged: documentation of workouts, measure progress, motivation
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When you are lifting weights posture and proper body mechanics is just as important as lifting techniques. It is essential to avoid injury. Keep your head above and centered over your shoulders, shoulders centered over your hips, knees slightly bent, feet about shoulder width apart. Look straight ahead, if you have a mirror to use, it is helpful in keeping your head in the correct position. Fully contact the muscle you are focusing on during every repetition, do not bounce.
Biceps – only move your forearm, keep your elbows pointing down. Start with palm up and do not twist your forearm, complete the full motion. If you increase the weight and you are unable to maintain proper position and technique, you should go back down with the weight until you can maintain technique. If you let your elbow raise, you are taking the work load off of the bicep, and the anterior part of the deltoid is taking it. If you want to work your biceps, keep your elbows pointing down.
With this technique you can use two dumbbells and do both arms at the same time or alternately. You can use a barbell working both arms at the same time as well. You can also face your palms toward your body(hammer curl).
Triceps – the first option to use would be the Bent Over Row. Put one knee on a bench or chair, that allows your hips to remain level with the knee up, bend over keeping your back straight and parallel to the floor, with the dumbbell in the hand opposite of the knee that is up-keep your elbow at your side, start with your arm bent at 90 degree angle and straighten arm-raising the dumbbell up until your arm is straight. Repeat for your reps.
-the second option to try if you do not like the bent over rows, would be the Standing Tricep Extension. Correct your posture, head centered over shoulders, shoulders over hips, hips over feet, feet shoulder width apart. Holding a dumbbell in each hand, with hands facing center, with elbows pointing up and bent, dumbbells behind your head-straighten arms raising dumbbells above your head to full extension.
Tagged: basic tips to workout, basic weight lifting, biceps, get ripped, techniques, tips, triceps, weight lifting tips
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Nutrition plays an important role when you are working hard to change your body composition. Not only are you building muscle, but you are working your body hard. Just as much emphasis needs to be placed on nutrition as the workout itself.
Hydration is a part of the nutrition. Throughout the day, drink as much water as you can. There are some great guidelines to follow in the article here. Drink 2-3 cups prior to your workout, and 2-3 cups following, again you can find specific guidelines here. The general guideline of 8-10 cups per day remains true for an average day, and more if you are exercising or in the sun/heat.
During exercise it is also beneficial to drink a good energy or sports drink. Personally I have switched to the energy drink Pro from Visalus because it has less sugar. I find it gives me that extra energy, and helps with post workout muscle recovery. I drink a Go prior to my workout, then Pro during. For reference this comparison chart explains why I choose these products, as well as it gives me more energy with better recovery following the workout. Whatever you decide to use, the most important fact is: look after your nutrition if you want your body to build muscle.
The next tremendously important part of nutrition when building muscle especially is the food that you give your body. Protein is absolutely essential. Again I use Visalus, but you can use another product if you like, or try to get enough protein in your diet with food. I tried adjusting my diet first but found fasting muscle growth when I started using the Visalus shakes, so personally I am sticking with it.
Everybody that is involved in a weight training or body building program should consume between 1 gram of protein to 1.5 grams of protein per pound of lean body mass (meaning that if you are 100 lbs. And have 10% body fat, you should consume at least 90 g of protein since your lean body mass = 90 lbs.). Nobody should consume more than 1.5 grams per pound of lean body mass as this is unnecessary and the extra protein may get turned into fat.
Some good protein choices would be eggs, lean red meat, chicken breast, turkey and tuna. One egg, and 6 oz of each of the mentioned meats are about 35-40 grams of protein.
Tagged: build muscle, hydration, nutrition, protein, water
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Depending on your current level of strength, and individual goals, the level of intensity must be high enough that the body recognizes the need to make strength improvements. Furthermore, the intensity must be repeatedly increased, otherwise the body gets used to it and no additional improvements will be seen. Strength training provides a series of benefits to anyone’s lifestyle. Provided programs are performed safely and with correct technique individuals can boost their metabolism to aid weight loss and management, improve their posture, work and play harder, reduce chances of injury, reduce heart disease, and counteract many of the infirmities that develop with age. If the goal is to bulk up, build muscle the approach is different with regards to nutrition, weights, the level of intensity and planning.
The weights that an individual starts out with again depends on the current level of strength. A compact Cap Barbell 40-Pound Dumbbell Set may be a good place to start. On the other hand if the individual is already at a level that increased intensity is needed, a barbell set 
, either basic entry level or higher quality with higher weight options like this ST Olympic set would last a lifetime, the individual would not “grow” out of this set:
ST Olympic Flat Bench with Gun Racks – White
One of the most important things to realize is that to succeed, reasonable goals need to be set and a plan made. When making a plan, decide how much time is available to work out. Decide if you have the equipment that you need or want. Evaluate your nutrition, and learn more about it if needed. Once everything is in place get to work.
Three times a week is a good place to start. It is challenging on the body to do more if you are not used to it, and if you push too hard, it will be tempting to give up.
goals
plan
equipment
action
evaluate
plan
action………ripped!!
Tagged: basic tips to workout, basic weight lifting, get ripped, weight lifting tips, workout
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The weights that an individual starts out with again depends on the current level of strength. Either basic entry level or higher quality with higher weight options like this ST Olympic set would last a lifetime, the individual would not “grow” out of this set:
ST Olympic Flat Bench with Gun Racks – White
If the space you have to work with does not allow for a bench, this set would be a good choice as it is regular size versus the larger longer olympic choice. This set is easy to use because of the threaded ends.CAP Barbell Regular 160-Pound Weight Set with Threaded Ends
Basic facts about what equipment is needed: Dumbbells are very helpful, a barbell can increase the variety of exercises and positions to use, a bench is great as well-but you can get by without. You need enough weights available so when you are ready to increase your weight they are there.
Tagged: basic weight lifting, weight lifting tips
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