Friday, May 3, 2013

Beginner's Guide To Weight Lifting Part Two

I'm so glad many of you enjoyed my top five tips for a beginner getting into weight lifting.

Now time for Part Two!

There's always new tips & tricks to learn! I'm including myself in this too because it's an ever evolving process.

1) Protein Intake- When you starting lifting, protein is crucial. You simply cannot put on muscle without eating enough protein. You want to aim for around 1gram of protein per pound of body weight. So if you're 130lbs, you want to aim for eating 130grams of protein a day. Sounds like a lot, but when you break it up into 5 five meals it's not.

Examples of protein sources:

3 oz chicken = 25 grams of protein
3oz extra lean ground turkey = 25 grams of protein
5oz of most fish = 30 grams of protein

For my vegetarian friends:

1/2 cup of tufu- 20 grams of protein
1/2 cup of most beans = 8 grams of protein
6 egg whites = 25 grams of protein

So it doesn't have to be eating meat all day long. Switch it up and you won't get bored.

2) High Reps vs. Low Reps- Get out of your comfort zone! I'm sure you know people who workout with weights and always stay within that 10-12 rep range. Challenge yourself or you won't see the results you want. Typically, I cycle through rep ranges. One week I'll go super heavy and aim for 5-8 reps. The next week I'll go for lighter reps in the 12-15 range and get lots of volume. The last week I'll go moderately heavy and aim for 10-12 reps. When you switch up the weight your using, your body is forced to react to it. When you get stuck in the 10-12 range all the time, your body isn't being challenged. Trust me when you start lifting heavy and hit new PR, you're going to be amazed by your own strength.

3) Cardio- So many people end up over training when all they do is cardio. I know because I was one of them. I used to live on the elliptical and the treadmill forcing myself to do almost an hour 6 days a week. I thought if I really push myself, I'll look toned and finally get abs. Hah, that would be the farthest from the truth. I was exhausted all the time and saw no results. Limit your cardio to 2-3 times a week. Cardio burns calories when you're doing it, but lifting weights gives you a caloric burn for up to 24 hours after. Hitting the weights is what is going to transform your body.

4) Abs- Everybody wants them, but very few people have them. Like the saying goes "Abs are made in the kitchen" is true. Without eating clean, you won't be able to see your abs. Lifting weights is what will decrease your body fat percentage so your abs will show through.

5) Should I Hire A Trainer?- This is obviously a personal choice, but I would recommend hiring a trainer just so you have a starting point. Not only will they teach you proper form on all the machines, but they can set you up on a nutrition plan. Plus every trainer has those great secret moves they've been doing for years that are amazing. It can be expensive, but to me it's worth the cost with all the knowledge you'll gain.

So go get lifting!

Happy Friday! I cannot wait until 5pm today! My senior project that I have been complaining about will finally be over. Wish me luck on the presentation!


  1. Good luck on your presentation today! I had my last one of the semester on Monday and it felt SO good to get it over with. I love the weight lifting guide. I know that when I first started I had absolutely no idea what to do. I still have a lot to learn but I love learning what to do and seeing how your body can adapt.

    1. I caaaaaan't wait for it to be over! Same here, I was so overwhelmed when I first started.

  2. Replies
    1. Thanks, can't wait for it to be over!

  3. This was the perfect thing to read before I hit the gym this morning. I really need to cut the cardio a bit in order to really get the results that I am looking for. It's just so tough! I love running and such.

    Thanks for the great post!

    1. Aw thanks so much. This is exactly why I wrote it, to help others out!

  4. I enjoyed reading your tips. I am very big cardio fan, but I have learned that it is important to do weights too. So after an hour of cardio; I'll hit the machines. I think tonight I will do heavier weight, I never thought about mixing up the amount of reps! Good idea!!

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