Losing weight and Weight lifting

Losing weight is not easy and is frustrating for most because the lack of results and feeling tired after a workout session. There is no perfect way in losing weight and gaining tone muscle, but few guidelines and a personal-trainer (if possible) will help you lose weight and gain muscle tone.

First, there has to be motivation and strong reasons on why you want to lose weight. You need to be prepared to change your diet and be ready to sweat.

  Tips to get you started:

    -Stay positive

    -Create a mental picture of how you are going to look (cut out a picture out of a magazine).

    -Drink plenty of water 30 minutes prior to the weight lifting and do not eat 45 minutes prior to working out.

   - Always start a day with a healthy breakfast

    -Cook without adding butter, margarine or oils to reduce cholesterol and fat intake

   - Always start lightly and don’t hurt yourselves during lifts

   - Eat lots of fruits and vegetables

   - Get rid of “white poison” (white sugar, white flower, white salt)

   - Do not eat anything after 7 am (assuming you go to sleep at 10, which you should)

Gym Rules for Gains

The basics of all weight lifting are:

1.       Never go too heavy in the beginning even if it feels like you can, because you’ll get very sore and won’t want to go back to the gym and more importantly you’ll be at the risk of getting hurt.

2.       Always warm up well.

-Ex: run 5-10 minutes on the treadmill, and then start very light with the specific movement that you’ll be performing with heavier weights.

3.       Always drink plenty of water an hour before lifting weights.

4.       Always pay attention to your stance, don’t swing or do something crazy while performing pushing or pulling movement to keep from getting hurt.

5.       Eat quick absorbing high protein food right after working out (golden hour)

6.       Overload your muscles if you want to get stronger but don’t strain yourself. After proper overload, you will have great results.

7.       If you hit plateau, in which you can’t get stronger, change your workout plan completely and adjust your diet to keep your body guessing and adapting.

8.       Rest and recovery time is when you actually grow. You need 7-9 hours of sleep each night.

9.       Never workout more than an 1.5 hours if you are a beginner, ask me how I know.

Weight lifting

WEIGHT LIFTING BENEFITS:

·         Raises your metabolism 

·         Strengthens bones

·         Helps to avoid injuries

·         Increases your confidence and self-esteem

·         Improve coordination and balance

·         You feel strong and fit

·         You have more energy

·         You won’t get bored

·         You can get rid of pain

·         It will increase endurance for the daily grind

·         It helps with the blood pressure

·         It strengthens the immune system

·         It also elevates your mood 

 The benefits are endless, all it takes is one little step to get started. Your happiness depends on your health. Start with little things first and go from there, learn from the experts and never give up. Life is too short to live in misery, we only pass this way once! Pick a plan that fits your life style and stick with it, there is no one answer. Treat your problems as opportunities to be creative.