How to Get Past a Weight Loss Plateau
Even the best-laid plans can falter.
Weight-loss plateaus happen to virtually everyone who is trying to lose weight. At some point, you may well find that your own progress has stalled, even if you’re continuing to exercise and eat well. The good news is, these are extremely common and are no cause for despair.
All it takes to get your body over the hurdle is the right push. It’s not just about physiology but also psychology. You may be experiencing this challenge because you have simply run out of the motivation required to reach your fitness goals.
This is also a very common experience and nothing to be ashamed of. Again, all you need is a jolt to get you going again. One of the best ways to jumpstart your fitness journey is with a fitness workout challenge.
A challenge with a strict time limit and structure, such as a 30-day challenge, is the ideal way to get things going again. The following are the very best fitness challenges to help you overcome this temporary roadblock.
30-Day Full Body Fitness Challenges
If you really need to feel the burn, then you need a full-body custom workout plan to reignite every muscle in your body.
There are many effective ways to do this, but the most popular ones involve you dedicated each day of the week to a different body part, with one day off for rest.
So Monday would be your lower body day, Tuesday your upper body, Wednesday your cross-fit, and so on.
30-Day Cleanse Challenges
One sure-fire way to get your weight loss back on track is with a 30-day cleanse. There are countless ones to choose from, from paid programs like The Clean Program and ones you can easily do yourself, such as the Master Cleanse.
If you’re on a high-protein diet or are bulking up, certain types of cleanses are best avoided until you can gradually adjust your diet. Alternatively, there are a number of high-protein cleanses which will whip you into shape.
30-Day Ab Challenges
Sometimes the most effective workout challenges are those with a visible and tangible goal at the end. Telling yourself, you want to get shredded within a month is a powerful visual motivator that will jump-start your weight loss journey in a heartbeat.
There are several highly-recommended ab challenges you can undertake without having to spend a single penny. Try the 30-day ab challenge app to start with, so you can game-if your weight loss and push yourself to the finish line.
30-Day Squat Challenges
This one is especially popular with the ladies, for a good reason. Workout routines that make you look and feel good in a rapidly short period of time are few and far between.
The simplicity and ease of most squat challenges are a key part of their appeal and a great way to build up your motivation again.
Start off with just a few squats and keep building until you’re doing hundreds a day by the end of the month.
Learn More
It takes more than fitness challenges to reach the finish line and achieve the body of your dreams. You need support, expertise, and discipline to ensure your body is the very best it can be.
If you want the support and information you need to reach the top, don’t hesitate to get in touch with us today. We’re here to get you on track – your success is our mission.
Will a Weight Loss Plateau Go Away on Its Own?
No. It’s challenging to lose much weight without some physical fitness or movement. If you’re not actively and constantly moving, losing the calories needed for weight loss becomes tough.
How Long Does It Take to Break a Weight Loss Plateau?
Studies show that weight loss plateaus happen after 7 Months of maintaining a low-calorie gameplan.
Is a Weight Loss Plateau Good?
No. It can be frustrating but keep in mind, this stage in your weight loss journey is normal. Almost everyone goes through this delay. Most important is to never give up or quit.
How Do You Speed Up Weight Loss?
Strength Training or actively moving is essential. It’s always a good idea to lift weights every day. Another important tip is to consume protein every day. Get enough sleep and don’t be afraid to gain weight. Keep in mind; fear is what attracts. Consume Fiber and Whole organic foods regularly.
Want to experience a 21-day transformation Challenge? Great! Click on the image below to learn more!
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Gym Or Home Workout: Which Type Of Routine Suits You Best?
Gym Or Home Workout: Which Type Of Routine Suits You Best?
Are you happy working out at home, or do you have to be among others as you get toned? Here’s how you figure out whether you’re a gym or home workout person.
Many people ask themselves whether they should choose a gym or home workout. They may have limited budgets or time, or strict ideas on what they need from their exercise regimen.
If you are weighing the pros and cons of gyms vs. home for your fitness schedule, there are many factors to take into account. Not only should you think about what kinds of movement you prefer, but you should also think about what motivates you and what inhibits you. You want to choose the best way possible to stick with your program!
Here are 15 questions to ask yourself to determine the right fitness regimen for you.
1. Do You Need The Presence of Others?
It’s hard to slack off and watch TV at the gym. The presence of other people with similar health goals can be motivating.
There is also a healthy competitive spirit at the gym. By measuring your progress against others, you may push yourself more to work harder.
If you thrive on the opinions of others to get moving, you may wish to exercise at a gym instead of at home.
2. Have You Recently Had a Baby?
If you have recently had a baby, you are probably juggling the urge to get rid of the baby fat with exhaustion, child care, and breastfeeding. Getting out of the house may be more of a challenge than it’s worth.
In this case, you may want to start exercising in the privacy of your own home. You will be able to jump up if the baby cries, and you won’t have to compare yourself to a lot of skinny minnies in spandex.
On the other hand, if your gym has babysitting services, going out to work out can be a much-needed break for new moms.
3. Do You Work Irregular Hours?
Maybe you work the late shift and get home in the middle of the night. Maybe you need to jump in transglobal calls at odd hours. It can be hard to schedule training at the gym when real life and work worries get in the way. Not all gyms are open 24 hours a day, either.
Some people’s careers are so demanding and time-consuming that it is hard to schedule any time during the week to get to the gym. When they get home, they may just want to collapse. For these people, maybe a weekend routine or activity is best.
If you are simply too busy to be able to commit to a daily routine at a gym, you can make sure you have an inviting place to work out at home whenever possible. Invest in a treadmill, stationary bike or a set of free weights and keep them in your study or garage.
That way, you can pick up the weights or jump on the treadmill at any time you have the energy, day or night.
4. Are You Shy About Your Appearance?
Maybe you don’t like your current weight. Maybe you are ashamed at how little muscle you have in your arms and legs, and you want to bulk up more.
Going to the gym can be intimidating for people who are inhibited about how they look. They may refuse to go at all, which of course is antithetical to the goal of getting on a fitness regime.
If you are low in confidence about your physical body, start off with an at-home fitness program. You can lose weight and get into shape with exercises or even a private trainer. You will start gaining self-esteem in no time.
5. Do You Have Young Kids at Home?
It can be difficult and expensive to get to a gym when you are taking care of small children. Even though some health clubs have child care, your kids may have other ideas. Some children enjoy the playgroup at sports clubs and other venues, and some would rather relax in the comfort of their own houses.
Exercising at home allows you to save on babysitting while keeping an eye on the youngsters upstairs. You are also setting a good example, that health is an important priority in your family. They may even want to join you!
6. Do You Need to Get Out of the House?
If you are a stay-at-home mom or you work remotely, you may realize that some days you never leave the house! Signing up for a gym or fitness classes can force you to leave your abode. That’s good for not only your physical but your mental health.
A change of scenery can also be inspiring. A different environment plus exercise for even 30 minutes per day can clear your mind and reset your attitude if you are otherwise housebound.
7. Do You Work Out with Your Partner?
If you like to work out as a couple, your decision of gym or home may depend on your partner’s preferences. You can work out either place, so long as you agree.
Working out with a spouse or friend can push you when your energy flags, and pass the time if you get bored. They can inspire you. They can also annoy you-which is actually another great method of motivation!
Gyms sometimes also offer family memberships so you might be able to save some money as well.
8. Do You Want to Meet New People?
If you lead an isolated lifestyle or have moved to a new location, you may want to spend your free time meeting new people. The gym is the new singles bar, church or community center.
Many gyms organize meetups on weekends like hikes, softball games and other healthy excursions. There are even more casual ways to meet people, like at the juice bar after your work out. You will have an opportunity to meet people with similar health goals.
If you have friends at the gym, you are also more likely to return on a continuous basis. Fitness can become one of just many shared fun times.
9. Are You Trying to Lose Weight?
Overweight people are sometimes embarrassed to start working out in front of others who may be more fit. Although everyone will tell you not to worry, if it prevents you from showing up it is a problem.
Some gyms are focused on weight loss and are more likely to have a clientele with goals similar to yours. Alternatively, sometimes you will have more luck with the initial fitness push when you start working out at home.
After a little time with regular exercise and good nutrition, you may start to feel confident enough to integrate some group activities into your regimen. Many gym rats started out as overweight: they will describe to you how they used to hate going to the gym, and now they love it!
10. Do You Have Special Physical Needs?
Maybe you are recovering from an injury. Maybe you have a sensitive back or a sore shoulder. Maybe you are developing arthritis or other age-related weakness.
If you have special circumstances which might risk your well being, you are better off working out at a gym or at home with a personal trainer. You need guidance on the right kinds of exercises to do to prevent you from hurting yourself.
A professional coach or physical therapist can guide you in ways that strengthen the body part in question without risk of additional injury or strain. They can spot you if you are hesitant about certain moves.
11. Do You Like A Certain Kind of Music?
Some gyms blast loud music non-stop. You may love that! Or it might send you screaming for the hills.
You can always wear headphones if you like a specific kind of music to get you going or to block out the noise of others. However, if you prefer to blast Gregorian chants first thing in the morning while doing your sit-ups, you may be better off in the privacy of your own home.
12. Are You On A Strict Budget?
Gyms vary widely in price depending on the services they offer and the location. There are fancy gyms with pools and spas, located in high-end real estate markets, where the monthly membership fees can be high. There are also plain nuts-and-bolts gyms which just provide the basics.
Working out at home can be more cost effective because you save yourself those high monthly fees. However, paying for something sometimes ensures that you actually do it.
If you want to save some bucks, working out at home is a great option so long as you actually stick with the program. One alternative is to hire a coach to come in once per week to create a program you adhere to the rest of the time. They will check up on your progress and adjust your routine as you improve.
13. Do You Need Extra Encouragement?
Sometimes when you work out alone you can just give up. If you get tired or it hurts, there is no reason to keep going! And the refrigerator is just inches away, full of enticing snacks…
If you are pushing through an aerobics class at the gym, the teacher is probably hollering words of encouragement throughout. If you are bench pressing an extra heavy weight in the gym and you are struggling, the words of encouragement from the trainer and your fellow gym members can make all the difference.
Working out with people gives us an extra kick. It’s often too easy to throw in the towel when you are home alone, unless you have a coach by your side urging you to do your best.
14. Do You Crave Variety?
Boredom is a big enemy of fitness. Some people need to shake it up often, or else they just get bored and quit.
If you choose a gym and you are inclined towards boredom, make sure there are lots of different activities. Do they offer a range of fitness classes like Pilates, yoga, and TRX? Do they have a pool, tennis courts or cycling?
If you are working out at home, shake it up. Go for hikes or run outside in nice weather. Use videotapes of different workouts and change your soundtrack often. You can even work out in different rooms of the house.
Changing your exercise routine is not only good for you mentally, but it is good for you physically. It is healthy to work out different muscle groups and alternate between endurance, cardio, and weight training.
15. Do You Want Nutritional Advice?
Most exercise programs work best when they are supplemented by a diet. You will find many different opinions on the best diet plan for your specific goal: to lose weight, build muscle, or address specific health issues.
If you decide you would be happier at a gym, choose one with someone on staff who can help guide your nutritional regimen as well as your exercise program. Many trainers and coaches can advise on specific diets, foods to avoid, and perfect portions. Other gyms even sell nutritional supplements and other items which are better for you than snacking on junk food at home.
If you are working out at home, you can research the many resources available which advise on the best methods to achieve your nutritional goals. You might also work with a coach who is also educated on diet.
Gym or Home Workout? Either or Both May Work For You
If you are trying to decide whether the gym or home workout is right for you, you need to look at your personal preferences, goals, and priorities. But be flexible! Your life may evolve over time.
You may want to go to a gym after working out at home for a few months and losing weight. Your child will soon be old enough to want to participate in a playgroup. You may learn ways to go through your circuit at the gym quickly and efficiently in a way that works with your tight schedule.
Whatever you decide, there is always an option which will work with your specific lifestyle, family, and budget. The important thing is to just do it.
Our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.
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17 Fun Weight Loss Rewards to Help Keep You Inspired
17 Fun Weight Loss Rewards to Help Keep You Inspired
According to a Centers for Disease Control and Prevention study conducted a few years ago, almost 50 percent of Americans are trying to lose weight at any given time.
Some people are attempting to shed a few pounds to make themselves healthier. Others are doing it in an effort to look better in their clothes. And there are, of course, some moms looking to bounce back from pregnancy and lose baby weight.
There are so many different reasons to lose weight, but finding the motivation to do it can be tough. It’s why you should consider treating yourself to weight loss rewards throughout your journey.
Exercise rewards will make you more motivated than ever before to lose as much weight as you can. They’ll also give you something to look forward to as you strive to lose weight.
Here are 17 rewards that are guaranteed to keep you inspired.
1. Purchase New Workout Gear
There are a lot of people who make the mistake of treating themselves to new workout gear as soon as they commit to getting back in the gym to lose weight. They think it’ll help them take their commitment more seriously.
Resist the urge to do this and wait until after you’ve established a routine before buying new workout gear. It’ll prevent you from buying gear that you don’t actually need. It’ll also allow new workout gear to serve as one of your very first weight loss rewards.
2. Treat Yourself to a Massage
Is your goal to completely transform the look of your body by losing weight? This 9 Week Challenge will provide you with everything you’ll need to make your weight loss dreams a reality in a short amount of time.
You will, however, find that you’re pretty sore during the first few weeks of working out. Your muscles are going to ache, and your entire body will feel drained at times.
This is not necessarily a bad thing! It’s actually a sign that your body is responding to the workouts you’re doing and getting into better shape. But that won’t make you feel any better when you’re very sore.
A massage can take care of the soreness and inflammation you might feel following a string of hard workouts. It’ll also improve your blood flow and make your muscles feel looser than they would otherwise.
Treat yourself to a nice massage to get your body feeling its best again. This will motivate you to get back into the gym quicker.
3. Take a Beach Vacation
A study that was done a few years ago revealed that about one-third of Americans would rather take a trip to the dentist’s office than put on a bathing suit. They simply can’t stand the way they look in a swimsuit.
This won’t be a problem for you once you start losing a bunch of weight. You’re going to be excited about slipping into a swimsuit for the first time in a long time.
Circle a date on your calendar and tell yourself that you’re going to take a beach vacation at that time. You’ll feel an unprecedented amount of motivation every time you go to the gym when you use beach vacations as exercise rewards.
4. Try a New Hairstyle
Once you start losing weight, you’re going to have to get used to hearing, “You look so much different!”, every time you bump into someone who hasn’t seen you in a while. They’ll be blown away by your new look.
Why not start getting used to it now by trying a new hairstyle? Whether you decide to chop all your hair off or just make a small change to it, it’ll help you prepare for all the looks you’re going to be getting when the pounds start coming off in the coming weeks.
5. Participate in a Recreational Sports League
There’s a reason why about 80 percent of American adults don’t get enough exercise on a regular basis. It’s because they don’t enjoy the monotony that comes along with going to the gym day after day after day after…well, you get the point.
When you spend almost every day in the gym, it can start to get boring after a little while. So why not spice things up by finding fun ways to exercise in between gym workouts?
One good way to do it is by participating in a recreational sports league. There are adult leagues all over the country that would be more than happy to welcome you into the mix.
You can sign up for a sports league on your own and meet some new friends or team up with your existing friends to start your own team. Either way, it’ll allow you to blow off some steam while taking part in something you enjoy.
6. Get a Tattoo
We’ve already talked about how you’re going to want to show off plenty of skin once you begin losing weight. Going to the beach and sitting by the pool will start to become the norm for you when you’re not carrying around a bunch of extra weight.
And while you’re showing off your skin for the first time in a while, won’t it be great to show off a new tattoo (or two?!), too? Tattoos make great weight loss rewards for those who are ready to start showing off their muscles more in the future.
Studies have shown that about 40 percent of Americans now have tattoos. Additionally, 25 percent have more than one tattoo. Treat yourself to some fresh ink today and use it to remind yourself of how far you’ve come so far.
7. Pick Up New Running Sneakers
Most fitness experts will tell you that it’s smart to replace your running sneakers every 300 to 500 miles. That might seem like a long time in between sneaker replacements, but it’ll sneak up on you when you’re knocking out a few miles at a time.
If your current sneakers are on the older side, throw them in the trash and replace them with new ones as one of your exercise rewards. You’ll love how they fit, and you’ll cut down on your chances of suffering feet and leg injuries thanks to your new sneakers.
8. Have Updated Headshots Taken at Work
Do you cringe every time you look at the photo on your work ID? Or do you have a professional headshot on your company’s website that makes you want to quit tomorrow just so that they’ll take the picture down?
Now is the perfect time to do something about it. Walk into work as soon as you can and ask for a new photo to be taken of you. As long as you like the weight loss progress you’ve made thus far, it’ll give you an opportunity to show off how far you’ve come.
9. Splurge on a Mani-Pedi
The best weight loss rewards are the ones that allow you to pamper yourself. We already talked about the benefits of getting a massage, but there are other ways you can pamper yourself when you’re not lying down on the massage table.
Splurging on a manicure and pedicure is one terrific option. You’ll feel so relaxed after heading down to the salon to get both your fingernails and your toenails pampered.
And if you need more rewards than just that? Go all out and visit a local spa for a mani-pedi along with a facial and whatever other spa treatments they have to offer.
10. Enroll in Cooking Classes
Working out is obviously one of the keys to losing weight. You need to burn as many calories as you possibly can in the gym to see the pounds start to fall off.
But outside of working out, it’s also important for you to eat healthily. This starts with finding the right foods for your specific body type and also includes learning how to prepare the proper meals in your kitchen.
To make it easier for you to diet, consider enrolling yourself in some cooking classes so that you can learn how to cook things that will taste good and be good for you. This is one of the weight loss rewards that will continue rewarding you for a long, long time.
11. Buy a Better Mattress
In addition to working out and eating right, there’s one other thing you’ll need to do to lose weight: Sleep! Sleep will allow your body to recover from your workouts and make losing weight easier on you.
The problem? Americans are becoming more and more sleep deprived by the year. Smartphones, Netflix, and all the other technological advances that have come along have made sleep expendable for some people. It’s why one-third of Americans don’t sleep enough.
Avoid being sleep deprived by buying yourself a better mattress. It’ll make you want to spend as much time in bed as you possibly can moving forward.
12. Invest in New Headphones
Are you still using the headphones that came with your smartphone to listen to music at the gym?
Put an end to that immediately and invest in high-quality headphones that will enhance your workout. Ideally, you should look for a pair of Bluetooth headphones that will sync up with your smartphone or, better yet, your smartwatch and make it easy to scroll through your workout playlist.
13. Put Together a New Playlist
Speaking of a workout playlist, you do have one of those, right?
If not, get on it immediately. There are hundreds of workout songs that’ll get you into the right frame of mind to work out harder in the gym.
Studies have shown that music can actually make it more fun to exercise. It can also motivate you to push yourself, which will ultimately lead to you losing more weight than you could have imagined.
14. Ask Friends to Take a Fitness Class
If your motivation levels have been low in the gym lately, think about making one of your weight loss rewards fitness classes with your friends. Whether you choose to take yoga classes, spin classes, or other types of classes, you’ll find that you get more out of your workouts when you’re in a group.
There are many benefits that come along with working out as part of a group. They include everything from increased socialization to lower stress levels. Give it a shot today.
15. Subscribe to a New Magazine
There is so much you can learn about making the most of your workouts right online. You don’t need fitness magazines anymore to obtain workout tips.
But if you still enjoy getting your hands on a magazine every now and then (maybe to bring along with you on your beach vacation?), subscribe to one of the many fitness magazines as one of your exercise rewards.
You can find tips on working out, eating right, sleeping, and so much more in these magazines. And if nothing else, looking at photos of other fit people will give you a kick in the butt and motivate you like never before.
16. Enjoy a Cheat Day
Sticking to a diet day in and day out is a tall task. It can start to feel like it’s going to be impossible to do it when there’s no end in sight. Enter: The cheat day!
Cheat days give you a chance to eat all the things you abstain from on a regular basis. You can chow down on pizza, brownies, and whatever else you miss eating when you’re dieting.
You shouldn’t go too crazy with your cheat days and end up slipping back into old habits. But if you indulge every now and again, it can actually help you stay on track as you work towards losing weight.
17. Take On a New Training Routine
After you spend a few months working out and lose a bunch of weight, it’s not uncommon to hit what’s called a “weight loss plateau.” It’s when you suddenly stop losing weight after dropping a bunch of pounds.
One way to combat a weight loss plateau is by trying a new training routine on for size. If you’ve been doing nothing but weight training, give cardio a try. Or if you’ve been doing nothing but running, try hitting the weights and see how it goes.
By simply switching up your workout, you can shake things up in your body and get it to start burning calories and shedding pounds again.
Start Using These Weight Loss Rewards Now
Losing weight takes a lot of hard work and sacrifice. But you also need to reward yourself from time to time to keep your motivation levels up.
The weight loss rewards listed here should give you all the motivation you’ll need to keep working hard in the gym and continue eating right. Work your way through them and reward yourself whenever you need a quick boost.
Contact us today to enroll in the 21 Day Transformation Challenge that you need to keep your weight loss goals on track.
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Work Harder, Get Stronger: How to Start Weightlifting
Work Harder, Get Stronger: How to Start Weightlifting
The secret to getting stronger isn’t much of a secret. It’s weightlifting. We’ll show you how to start weightlifting and begin your journey to a stronger you.
Weightlifting has been one of the most popular fitness methods, for good reason.
Weightlifting does more than bulk you up. Strength training has a myriad of benefits; you gain more strength, you burn fat, and you’re able to keep more fat off for a long time.
Here’s the catch: many newbies aren’t sure where to start. Here’s how to start weightlifting.
To PT or Not to PT
When a beginner starts their weightlifting journey, they often debate about hiring a personal trainer, or a PT.
There are many benefits of hiring a personal trainer. A trainer can identify your current fitness stance and fitness goals and can develop an effective weightlifting routine for you.
The Benefits of Hiring a Trainer
Beginners can easily get lost in the myriad of weightlifting machines, weight types, and lifting techniques. Trainers are experienced in all of these areas.
Trainers are also your best bet to ensure you lower your injury risk and are in correct form.
Personal trainers are also beneficial if you plan on competing in competitions or if you need to lose an exceptional amount of weight. Trainers can provide fitness and diet tips to get you in the best shape of your life.
Trainers also closely monitor your routine, your progress, and provide constant motivation for slackers.
When to Not Hire a Trainer
What if you have a decent amount of strength training experience but are simply altering your weightlifting regimen? You’ll still benefit from a trainer. But if you’re comfortable with lifting, you can try developing your own fitness routine.
More PT Information
If you have regular (once a week) personal training sessions on top of solo workouts for at least a year, you’ll gain enough education and comfort in your fitness routine.
While hiring a trainer is almost guaranteed to give you the results you want, by going out and conquering your fitness goals, you’ll likely still gain the results you want. So hiring a trainer is a choice that you should consider.
How Much to Lift?
The weight you lift depends on the results you want.
Contrary to popular belief, you don’t have to lift extremely heavy to increase your strength, tone your body, and even bulk up.
Weights are separated into a few categories:
- Light
- Moderately Light
- Moderate
- Moderately Heavy
- Heavy
Here’s a more detailed explanation of each weight type.
Light
These are weights you can pick up with ease. You won’t feel any strain and can even make it throughout your full set without feeling any tension.
Moderately Light
Differentiating between moderately light and light weights are difficult at work. With moderately light weights, you should still be able to pick up the weight with ease. But at the end of your set, you’ll feel a little bit fatigued.
Moderate
When you first lift a weight at moderate strength, you can easily lift the weight but you will have to use extra effort compared to the previous two weight types. You’ll likely feel fatigued after your set, but not completely exhausted.
Moderately Heavy
This is where most people train. You’re able to pick up the weight but still feel like you need to make an effort for each rep. But you’re still able to achieve correct form and have a lower injury risk.
Heavy
It’s ill-advised beginners lift heavy on their own without the aid of a trainer.
You’re not able to easily lift the weight and have to use all of your strength and effort to even do a rep. You’ll find doing each rep difficult and will feel completely exhausted after your set.
Which Weights Should You Lift?
For best results, you should lift all weights. Different workouts call for different weight types. You’ll also notice certain muscles can lift heavier than other muscles.
For example, you probably notice you can lift moderately heavy when you do bicep curls. But you have to decrease your weight significantly when you lift shoulders.
That’s because most people, men and women, are used to lifting with their arms and not lifting overhead.
The Different Types of Weights
When most beginners think of weightlifting, they usually only think of dumbbells and bars. While these are crucial weight types, there are many types of weights and they all have their benefits.
Here are the most basic weight types:
- Barbells
- Dumbbells
- Machines
- Cables
- Kettlebells
- Standalone weight plate (the weights that go on machines – you can also use these alone)
Which ones should you use? You’ll have to take your fitness goals and weight preferences into consideration. But beginners should try each weight type.
If you’re working legs, deadlift with barbells. When squatting, use kettlebells or a weight plate.
Then, use dumbbells for lunges. There’s a myriad of hamstring exercises you can do on the cables. There are also many machines that increase your leg strength, such as the leg press.
After you experiment with all weight types, you can substitute certain weight types with those you prefer.
Reps and Sets
“Reps” and “sets” appeared a few times in this article. As a beginner, you may not know what this teams. When you start weightlifting, you’ll realize how often you use this information.
A rep is each time you lift a weight. Reps are often combined with something called a set. Most weightlifters do two or more sets of a specific number of reps.
For example, let’s say you do 20 reps of ab crunches. You break the 20 reps up into two sets. This means when you do ab crunches, you do two sets of 10 reps.
How Many Reps and Sets?
Now that you know what reps and sets are, you’re probably wondering how many you should do.
Well, this depends on the workout and the weight you’re lifting.
Let’s make this easy and break up the reps-weight ratio in three categories: light, moderate, and heavy lifting.
Since heavy lifting requires lots of strength, several reps aren’t required for heavy lifting. But you won’t get results with light lifting unless you increase your reps.
Here are general numbers to remember:
- Light lifting: 40-50 reps
- Moderate lifting: 20-30 reps
- Heavy lifting: 5-10 reps
You can break the rep count in as many sets as you need. Unless you’re lifting heavy, most lifters do sets of 10-15 reps.
How Reps and Weight Affect Your Results
When you start lifting and make fitness friends, you’ll hear a ton of advice. Some people will tell you to lift lighter with more reps or lift heavier with fewer reps.
The truth is, both methods are effective. But every weightlifter is different.
Lifting heavy with fewer reps forces your body to use maximum strength. This results in quicker results; your strength will increase, you’ll bulk up, and get toned quickly.
But lifting only at your maximum not only increases your injury risk, but you’ll be less flexible. If you decide to jump into maximum lifting, go back and forth between heavy lifting and using lighter weights or resistance bands.
So you may think lifting lighter weights with more reps is the solution. But this depends on the results you want. If you want leaner and toned muscles, lifting light is the way to do it. You won’t bulk up or increase your strength as quickly.
This method is more challenging for beginners than they would expect. Lifting light requires endurance – something you develop when you gain experience lifting.
It’s easy to immediately feel fatigued after the 25 rep mark, especially when you’re supposed to reach 40 or 50 reps for one exercise.
No method is better than the other. It all depends on your weightlifting goals.
Creating a Routine
Finally, it’s time to create a routine. Many weightlifters focus on one area, such as arms or abs, in one day.
It’s also important to do cardio; have a cardio day or two each week and do about 10-15 minutes of cardio after lifting to burn more calories.
And never forget to stretch! Stretching decreases your risk of injury and you’ll improve your flexibility.
First, decide what you’re training. To start, you can divide your days between upper body (arms, chest, and back), core (abs) and legs (hamstrings, glutes, and hips).
After you’re comfortable lifting, you’ll know your muscle groups and can devote days to one or two specific muscle groups.
Then, take about five minutes and stretch out those muscles.
And now you can start lifting! To start out, don’t go too intense. Take about 15 or 20 minutes to lift.
End with a little bit of cardio. Once you become more experienced, you can stop post-workout cardio or replace it with light lifting or resistance bands. The goal is to burn extra calories but cool off from the intensity of weightlifting.
Now You Know How to Start Weightlifting
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