Weight Lifting Tips & Techniques (esp. for women)

Tips:

·         Set a realistic goal – Decide what you want to get out of lifting (Build muscle? Build lean muscle? Lose fat? Tone up? Improve health?) Be specific with what you want & write it down.

·         Be consistent – In order to see results you have to be consistent. Tell yourself that it will pay-off.

·         Learn proper form and lifting techniques – If you have never lifted either get a trainer, go to the gym with someone who is good at lifting or go to a gym class (try mine @ Golds Gym-ha ha). How you perform will greatly affect your body. Remember to be controlled in your weight-lifting movements and be careful with your neck (many women tweak their necks by looking around while lifting).

·         Eat healthy – Feed your body right, period. If you take-in to little calories you will only lose water and muscle so eat but make sure you’re taking in whole foods & protein (of course). According to women’s health fitness website, when your lean muscle decreases – your metabolism decreases making it much harder to actually lose fat. Build up your lean muscle with good weight lifting tips and weight lifting exercises.

·         Muscles are hot, period! – Again, don’t be afraid of looking too muscular! If you don’t lift and only do cardio you will not have lean muscle which burns more fat calories (ultimately aiding in weight loss).

·         Rest! If you want your body to change it has to rest to repair the muscles.

·         Up your game! Once your body gets used to a certain set of weights you have to add more weight to increase your muscle mass unless you want to stay the same. Use a variety and shock your muscles.

·         Be patient. It will take a while to achieve the results you work hard for. Many people (women esp.) get frustrated and give up. Hang-in there! Good results will come!

·         Drink-up! (Water of course) :) 8-10 glasses a day. It will help flush toxins from your body.

Techniques:

·         Protect your back while lifting! Improper lifting techniques can lead to back, leg and arm injuries/pain. Learn the correct way to lift so you avoid injuries.

·         Lift close to your body.

·         Generally feet should be shoulder-width apart – Especially when doing squats. Sometimes when your feet are too close together it hinders movement.

·         Bend your knees to avoid locking them.

·         Tighten stomach muscles and squeeze glutes – This will support your back and tone up abs and glutes.

·         Use your lower body often & not your back – Bend your knees.

·         Have a spotter if you’re straining.

·         Keep eyes open and directly in front of you.

I hope these tips and techniques help! Let me know what other questions on weight-lifting or fitness you have…More to come----> NaTaLiE :)