How to Do Weight Training and Build Muscle - The Diet Solution Program

Lean protein, such as chicken, red meat, fish, tofu, egg whites, low-fat dairy products, whey protein isolate, and Greek yogurt are all important to help you lose weight and gain muscle in the gym, but how do you know when it's time to start hitting the gym? There are several different times that you can use the protein, so it helps to have a few guidelines for choosing the best protein choice for each individual. When you start working out, it is very important to mix high-intensity endurance and strength exercises with lower intensity strength exercises. This type of routine is known as interval training, which has been shown to dramatically increase your metabolism and help you burn more calories in less time.

A good goal is to do four one-hour weight-training sessions followed by four one-hour recovery periods. For beginners, start off with ten to twelve repetitions on the upper-body exercises, four to six reps on the lower-body exercises, and four to eight reps on the cardio exercises. As you get stronger, raise the weights and reps; keep the weights steady and vary your exercises.

After completing your first week of intense weight training, work your way down to four to eight reps per exercise, with eight to twelve reps for the next two weeks. If you can only do six to eight reps at first, that is okay. You should be able to do more reps with heavier weights and lower reps over time. As you progress, you can add weight and lower reps as your body improves. Do not force yourself to work too many muscles at once; doing this will cause injury. As your muscles become stronger, they will be able to burn fat more efficiently, which means you will be burning more calories to lose weight and gain muscle.

The most common mistake among beginners who are trying to learn how to do weight training and build muscle is overworking the same muscles on a routine. The problem with this is that it causes extreme fatigue and causes you to not see results. Progressive overload is a great way to keep muscles toned while increasing your weight. Progressive overload involves alternating heavy weight-training exercises with low-intensity exercises. This means you lift the weights for about eight to ten seconds, then rest for one minute before finishing the set. Because the intensity of the weight training exercises is so high, it causes the muscles to be forced to repair and grow.

To perform progressive overload, do not simply do the same exercises every time. Instead, change up your exercises so that you are always working different parts of your muscles. Switch up your routine to work different muscles on each exercise. For example, if you usually do bicep curls on Monday, do tricep kickbacks on Wednesday, and bench dips on Friday. This rotation will force your body to constantly adapt so that it will never be tired and you will never stop working out because of boredom.

If you are trying to learn how to do weight training and build muscle, it is very important that you consume fewer calories than your body requires. When you consume fewer calories than you use, your body goes into survival mode and you use energy more efficiently. By consuming fewer calories than your body needs, you are burning fat while gaining lean muscle mass. You will also burn more calories when you are in survival mode because your metabolism is working at its highest level.

For the best results when learning how to do weight training and build muscle, incorporate interval type training into your routine. Interval type training involves doing exercises for a short period of time followed by a short period of rest. By doing interval type training exercises, you are burning more calories per minute than normal when you do your normal exercises. For example, if you perform ten minutes of leg extension exercises, followed by four minutes of lower body squats, you are burning a total of eight hundred calories.

This fitness program is for you if you want to lose weight and gain muscle. It doesn't matter if you are thirty or sixty-five years old. It doesn't matter if you are skinny or fat. I have helped many men and women set up their own fitness and nutrition programs using this system. If you live in Massachusetts and want me to help you, please visit my website. You can learn more about The Diet Solution Program and what it has to offer you.