Weightlifting 101

23 Sep

Thanks to PDX weightliftingWeight Training 101

If you have ever considered going to the gym and working out to lose weight or just to gain strength, chances are you have either considered doing Olympic weightlifting. These exercises are some of the most recognizable workouts in the athlete’s bag of workouts.

Reasons for Weight Training
Many people believe that cardio exercises are the best way to lose weight, yet the object evidence disproves this. What appears to be the best fat burning regimen includes cardio and weight lifting to stimulate muscle growth. Since muscle burns more fat you lose more weight and faster than if you were doing cardio alone. Now weight loss at first will be slow since you are replacing fat with muscle but you will start to see rapid gains in both weight loss as well as the amount of weight that can be lifted.

The Basics
Weight training comes down to a single primary rule: To build muscle you need to use more resistance than your muscles are used to. The more work you do, the more work you are capable of doing so you need to increase the load (or weight) that you are using to avoid hitting what is known as a plateau. A plateau is where your body adapts to the weight that you are using, so you need to increase that weight to continue making gains. Other things you can do to avoid this adaptation is changing the amount of repetitions, set size, as well as changing the types of exercises.

Goals
Training involves a lot of work, so one of the keys here is training for your goal. If your goal is to lose weight, you train to exercise many different muscle groups with more rep ranges. If your goal is gaining strength, your program must be tailored around that goal, such as working with weight that forces work closer to your 1 rep max.

R and R
Rest and recovery are almost if not just as important as your workout days. Allowing the muscles to heal and properly recover from the stress you are inflicting on them is what causes them strengthen and change.
As with all workout programs, one must be in good enough shape to do the work. DO NOT attempt any kind of heavy weightlifting without consulting your doctor to make sure you are able, especially if you already facing things such as a back injury or sickness.
Over the next few weeks we will go into the different exercises and the benefits of each one. For further reading check out these websites :
Olympic Weightlifting
Exercises and Workouts

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