Strength Training: Tips for Success

Strength Training is a set of exercises that are designed to build muscle mass and strength. It involves muscle contraction against an external resistance tool such as dumbbells, bricks and rubber exercise tubing. For some people, this is the answer to their dream to have that impressive ripped body. For others, it’s more of a tool for fitness and health. Whatever your reason is for undergoing strength training, it’s a must to get to know about these tips to have better chances of success:

Set Realistic Goals
This is one obvious tip that many people tend to overlook. It’s essential for people to be aware what reasonable expectations are so they don’t go beyond that. Women shouldn’t expect to have flat abs after a few weeks of giving birth. Those who’ve ingested alcoholic drinks all their life should not expect to get a six-pack within a month’s of workout. Instead, you should be proud of the small gains that you achieve and continue persevering to see more significant results over time.

Take Note of Your Progress
Log, log, and log – be sure to have a notebook ready for this purpose. A vital part of strength training is the part where you record your progress. This way, you’d know exactly how much weight loss, increased muscle tone or waist size reduction you’ve already attained. Without proper documentation of your progress, it would be difficult to track how well you’re doing with your strength training workout. Make use of reliable electronic scale to measure body weight and fat mass.

Eat Right
Saturated fat, trans fat and refined carbohydrates are major no-no. Say goodbye to sweets, pastries, desserts, soda, and other junk foods. Instead, focus more on high-fiber and high-protein foods like lean meat, fish, poultry, low-fat dairy, nuts, seeds, fruits and vegetables. It’s a common mistake for people undergoing strength training program to avoid food like the plague. Without protein, you won’t be able to build muscle mass. Without healthy carbohydrates, you won’t have the energy to endure the rigorous workout of the strength training. After 30 minutes of strength training workout, eat or drink 20 grams of protein.

Give Your Body Time To Recover
After intense training for 4 to 6 weeks, have an easy week off. Do only half of your workout or lower the workout intensity by 50 percent. This would give your body time to recover so that the muscles can be repaired and make way for new growth.

Don’t Forget Your Cardio
It’s a common misconception that aerobic exercise would inhibit the growth of muscles. The truth is, it can even help build muscle mass. Not only that, it also helps burn calories and fat. Just see to it that you don’t go beyond the recommended 50 minutes per session of low to moderate intensity cardio workout.

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