WEIGHTLIFTING PART FOUR

WEIGHTLIFTING

PART FOUR

16) Lets go back and fill in some holes. Before you lift, you must get your body ready. Your muscles must be warmed to perform their best and avoid injury. Set aside ten to twenty minutes for this. Your preworkout session should include stretching and core work and some use of all muscles to be used in your workout. I like to do all of the weightlifting moves that I'm going to make in the session, one after the other, with light weights - 10 pound dumbbells.

17) After your weightlifting session, take time to cool down properly. This is down with stretching and resting. It is important. Take at least 5 minutes. I know you're pumped and want to go show someone. Be kind to your body and it will be kind to you. Develop good habits.

18) Water! Drink before, during and after. Sports drinks with electrolytes may be better but I'm not convinced. Whichever you choose, keep the fluids coming.

19) Food! Don't start a session less than 1-1/2 hours after eating a meal - two is preferable. Look at food as fuel. If you're lifting to lose weight, do not stop eating. It takes a lot of calories to lift weights. The real benefit comes from increased muscle mass which uses calories all day long, yes - even when you are not lifting. To be a little more specific on what to eat, the long accepted diet for weightlifters is carbs before and protein after. Carbohydrates are energy producers. Make sure they are 'good' carbs and not instant sugars. The protein after is necessary to repair the muscle fibers broken down during lifting. It will reduce soreness and increase muscle mass. Muscles can not grow without protein.