Whether you are a weight lifter or weight lifting is part of your cross training regimen for your main choice of exercise, then you know just how rewarding and addictive the pursuit of growing stronger can be. If you are reading this article then that means you are thinking about or have decided that you want to start increasing your abilities in the weight room. This is a great thing to do! Lifting weights can increase your muscle mass and decrease your fat stores, which increases your metabolism and makes you healthier in general.
You can not improve your gains at a rapid pace because you might risk injury which would completely defeat the point of your goals. Instead, you should focus on steadily improving your lift over time. Here are some tips on how to do just that.
Supplement Your Meals
You should certainly focus on your nutritional intake during this time. Making sure you are taking in the proper amount of macronutrients and macronutrients will help you reach your goals and recover well. One way to make sure that you get enough of these things is to supplement your meals. You can do this by adding protein powder to different meals and taking different vitamins and minerals that work in your favor. For example, Magnesium is a micronutrient that is associated with relieving depression symptoms and helping you rest properly. It is also commonly undertaken by a majority of people.
Pick Your Goal
In order to increase your lift, you might want to have a concrete goal in mind to move towards. This goal, probably a specific number that sounds like a reach to you now, will keep you motivated and striving towards something.
Track Your Progress
Many weight lifters swear by the magic that is tracking your process. Really, there is no magic or mystique to this idea. You simply use a journal of some kind, maybe one geared specifically towards lifting, and make entries as you progress towards your goal. This will help you see concrete, steady improvements. If you ever start feeling burned out, you can read through past entries and get reinvigorated.
Increase Your Caloric Intake
If you are increasing the amount of fitness you are doing then you need to consider increasing how many calories you are consuming. A lot of people assume that to get more fit you should eat less, but this is a big mistake. If you are doing more work, then your body needs more fuel! Do some research or even see a dietician and figure out what your daily caloric goal should be that will help you improve your lift capacity.
Take Rest Seriously
Sleeping the correct amounts every night will certainly help your body recover more quickly. Recovery is key to your improvement!
Even sedentary adults are recommended to get between 7-8 hours of sleep each night. This means getting at least 7 hours should be considered mandatory for every athlete.
Increase in Increments
It can be easy to be over eager and start chomping at the bit to make big strides of improvement. However, increasing your rep weights quickly over a small amount of time can lead to injury which is not ideal!
Focus on Form
Form is key when it comes to improvements in the gym. Start doing exercises now that help your body gain strength in specific areas that will make holding proper form during big reps easier, almost as if it is second nature. Building a solid core early will help gains come quicker over time.
Pay Attention To Your Body
As always, you should listen to your body as you move through this journey to lifting improvement. Your instinct may feel like going hard one day, but if you slow down and feel extra sore and maybe a little foggy in your brain, then you should take the day off to rest and relax.
Lifting weights can be such an incredible and rewarding pursuit. No matter what your goals are when it comes to lifting, you should chase them relentlessly, slowly and with specific steps. One thing is for sure, you will never regret making a lifting goal and achieving it. Enjoy the pursuit and don’t forget to enjoy the journey!