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Weightlifting For Beginners
Weightlifting is one of the oldest and most commonly practiced form of exercise out there. No matter where you are in the world, whichever gym you visit, you are going to see a great number of people lifting weights. Weightlifting is one of the most basic tasks performed to build your biceps, triceps and several other muscles.
Weight Lifting is a vigorous work out that will more than likely make your muscles sore. You should always have a proper weight lifting routine that focuses on a certain muscle group each day you lift weights in order to avoid over exertion and possible injury.
Here is an example five day plan that I personally adhere to:
Monday: Chest / Abs
Tuesday: Back / Calves
Wednesday: Shoulders / Abs
Friday: Upper Body / Abs
Saturday /Sunday: Rest
Weight lifting should never be performed on a random basis, there should always be a pattern as random weight lifting practices can significantly damage your muscles instead of making them stronger. You should always give your muscles at least a day to recover from the damage that comes from lifting weights. The routine I listed above is an excellent beginner work out routine.
Another important aspect of weight lifting is form. As you increase in weight it becomes paramount to ensure you maintain proper form when performing exercises such as the squat or dead lift in order to avoid serious injury to your back.
If you follow these guidelines and stay in-tune with what your body is trying to communicate to you, you will see exciting changes not just in your physical physique but also in the way you think which will lead to a positive more fulfilling life!
Physiological Benefits Of Weightlifting
Weightlifting comes with a whole range of benefits both physically and mentally, the most obvious being either getting ripped or going mean and lean. Besides the obvious, making the decision to take up weightlifting can also have a positive effect on your bodies ability to fight disease and increase the density of your bones which grows more important as you grow older.
Here are some physical benefits that provide a compelling argument for starting a weightlifting routine:
Powerful Weapon For Burning Calories
Weight lifting is a very basic task performed by gym enthusiasts however it can act as a strong weapon in your fight against burning calories. Research has shown that the metabolism process increases for up to 24 hours for people who lift weight on a daily basis. (1)
It Can Help You Lose Fat While You Build Muscle
An intense weight lifting workout routine can be very beneficial for the body. It can help you build muscles and these muscles are very significant in fighting body fats. It is recommended that people should perform weight lifting exercises at least 3 to 4 times a week; If you plan on working out all week long then it is advised to at least take a one day break in the middle of your routine. Weight lifting is an ideal exercise as it helps to make your body stronger while helping you lose weight at the same time.
Improve Bone Density
Weight lifting helps you to improve the quality of your bones in addition to the quality of your muscles because you are putting increasing amounts of pressure on them in gradual intervals. Bone density becomes more crucial as you age and can be a major deciding factor in the level of enjoyment you have later in life.
Reduce Risk of Diseases and Injury
One of the most important benefits of weight lifting is that it fortifies your body against injury and sickness. When done correctly, lifting weights increases the strength of your muscles and bones which naturally reduces the risk of injury.
Weightlifting can also greatly reduce the risk of heart disease and stroke. This study shows that even just an hour a week can lower your chances by 40-70 percent.
Studies have shown that weight lifting can be crucial in fighting again diabetes. It is believed that intense weight lifting routines can help lower diabetes risk. (2) Weight lifting is also very good for improving your blood pressure which in turn makes your heart healthy.
Mental Benefits of Weightlifting
Weightlifting not only builds strength in the body but bolsters the mind as well. Below is a list of benefits you may experience on the mental side of things if you make the decision to take up weightlifting.
Reduces Stress and Anxiety
Stress, depression, and anxiety are a few of the most common and lethal diseases known to mankind. Those who suffer from these tend to also suffer from physical ailments usually as a consequence of their chemical imbalance. Weight lifting can release endorphins which bring balance to the level of chemicals in your nervous system, which in turn helps with improving your mood and reducing stress and anxiety.
Weight Lifting Can Make You Mentally Stronger
Weight lifting can not only help to build your muscles but it can also help you become mentally stronger than before. Research has shown that working out can increase your brains episodic memory abilities and can also help you in boosting your cognitive skills.
A healthy body and a healthy brain typically means higher confidence, and those with higher levels of confidence usually report a higher level of enjoyment in life.
Enhanced Quality of Sleep and Intercourse
If you are one of the many people who may be suffering from sleep deprivation, weight lifting has been shown that it can help people get to sleep quicker and sleep more soundly. Another way weightlifting can help in the bedroom is by increasing your stamina and endurance during intercourse. This is a win / win for both you and your partner, and can be a more desirable solution than Testosterone Therapy.
The bottom line is that weightlifting benefits your body and mind in ways that ripple out and touch every aspect of your life. When coupled with the correct diet, you are sure to see some amazing results!
The Next Step:
Although weightlifting is a great way to boost stamina and vitality in and outside the bedroom. If you are still having issues it may be a sign that your body is running a deficit in testosterone. Luckily modern science has your back and this can be an easy fix.