8 Things You Need to Know Before You Start Lifting

8 Things You Need to Know Before You Start Lifting

We’re pleased you’ve decided to take up lifting. There’s an array of benefits you’ll experience including building muscle mass, improving posture, better sleep, increasing bone density, weight management, increasing metabolism and lowering inflammation. All of which can even help you fight off chronic disease. 

There are 8 things to know before you start:

1. Keep it Simple

Whenever you start a new routine, keep it simple. Don’t try to do too much at once you’ll lose your motivation, or feel overwhelmed, and want to give up. 

Just focus on getting stronger and improving your form. The rest will fall into place. 

2.              Movement, Not Muscles

Concentrate on maintaining proper form first. Not your muscles. If you’re doing the exercises wrong, then you’re going to hurt yourself and all your hard work will be wasted. 

Contrary to popular belief, you don’t need to spend hours lifting weights to see the results you want. Compound exercises work multiple muscle groups and are some of the best ways to spend your time at the gym. 

Start by learning some exercises that work your major muscle groups. Then learn how to do those moves with dumbbells or machines.

Eventually you can focus on building massive muscles through isolation movements like shoulder presses and bicep curls. But for now, it may be best to work on compound moves. 

3.            Ditch your Phone

Don’t let your phone be a distraction when you’re at the gym. Chances are you only have a limited time to hit the gym, so don’t let your phone eat up all your time there. You’ll never get the gains you’re looking for if you do! Keep your phone on silent or better yet, leave it at home or in your locker at the gym. 

4.            The time of day that you train matters, based on your goals

Did you know the best time to workout and maximize your gains is between 4 and 6 pm? That’s when testosterone, the hormone that builds muscle and strength, is at its peak.

If you’re looking to burn stored fat and lose weight, the best time to work out is in the morning on an empty stomach. 

5.            Plan Your Training Sessions

Once you take the plunge and start lifting, you’re going to have to start planning ahead. That’s the key to your success!

Maximizing your gains will take a lot of hard work, including planning of your workouts and meals. Plan to lift three times per week as part of a full-body workout and plan on meal prepping to build muscle mass. 

6.            Fuel and Energize Muscles 

It’s important to refuel and reenergize your muscles after you lift. You’re putting your body through a lot of strain and it’s important to make sure it recovers before you start beating it up again. 

Eat the right foods and add a protein powder or supplement to your diet, and soon enough you’ll start to see the gains you’re looking for.  

7.            Give Your Body Time to Recover

Being extra sore doesn’t necessarily mean you got a better workout, but it does mean your body is tired. Recovery is just as important as actually lifting heavy weights. 

Always listen to your body and make sure you’re not pushing yourself too hard. Otherwise, you could end up injured. 

8.            Get Your Diet in Order

Your diet is just as important, if not more important, than lifting heavy weights. You have to make sure you’re eating properly and lifting in order to maximize your gains.  Whatever your reasons for taking up lifting, remember this: If you’re looking for quick gains, you have to make sure you’re putting the right things in your body, too. This means eating the right foods, drinking low-calorie drinks, and even adding a supplement or protein powder to your daily routine. 

Honestly, once you get your diet in order, you’ll start to see the results you’re looking for. 

 When you take a supplement or protein powder, you’re making sure that your body is getting essential nutrients and vitamins, which could improve your health. Learn about your options at gatsport.com.