Weight training is an essential part of every exercise programme, working well as a standalone activity, as well as complimenting other forms of training. It can help you achieve a number of goals, but knowing exactly how to achieve these results in a safe and effective way can be confusing. There’s no shortage of advice around, but sifting through and working out what’s most applicable to you is time-consuming. My latest book explains the benefits and basic principles of weight training, helping you understand the reasons behind the best route to success, as well as including three different programmes for you to follow.
You can begin training immediately and start seeing results in just a few weeks. The many benefits to be gained from regular weight training include:
• Weight Loss
• More toned physique
• Increased bone strength and density
• Greater self confidence and self esteem
• Reduce the risk of injury
• Boosts immune system
• Increased sports performance
But to get the most of from weight training you need to follow a structured programme. Taking a whimsical approach and flitting from one exercise to the next is a sure-fire way to see your results stall. Your training must follow a number of principles otherwise you may find your efforts are in vain.
You might not want to join a gym, or you might not have access to one in your local area. If this is the case then it’s still possible to have an effective workout at home, however you will have to invest in a few basic pieces of kit. As long as you have the space, and the self discipline to train regularly at home, it can save you money in the long run.
Weight training helps to build or tone muscle but in order for this to take place the body requires the right materials in the form of dietary carbohydrate, protein and fat. These foods are broken in a process called metabolism to provide energy and the building blocks for growth, repair and all other essential daily functions. Following a number of nutritional principles will help you to recover more quickly between workouts and facilitate increases in strength and muscle tone.
Top Tips
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Your programme needs some kind of structure in order for you to progress and meet your goals.
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If exercising at home, a set of adjustable dumbbells and a stability ball are all you need to strengthen your upper and lower body.
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Eat a mix of protein and carbohydrate, such as milk, immediately after exercise to help fuel the recovery process.
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Vary the exercises and other aspects of your training every six weeks to prevent things from becoming stale and your results plateauing.
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Allow 48hrs recovery between workouts that involve the same muscles to allow them to recover sufficiently.
Weight Training for Men – A Beginner’s Guide is available from www.need2knowbooks.co.uk