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How To Begin Weightlifting

  1. Plan your goals

Weightlifting can vary a lot from person to person depending on their goals so the first thing you need to do is decide what you goal is and the more specific the better. There are many types of goals to help you go through here are a variety of goals you can aim for.

  • Weight loss
  • Weight gain
  • Muscle gain
  • Fat loss
  • Strength gain
  • Functional strength gain
  • Speed
  • Distance
  • Flexibility

When selecting you can work on more than 1 but many contradict each other so choosing 1 or 2 make it much easier to start

  1. Start on Machines

When you start weightlifting the first thing you see your mentors/ or inspiration doing are free weights and of course they are the best but they are also the most dangerous. I think everyone who begins a weightlifting program should start on machines. This is the safest way to begin building up strength because your muscles are locked into a guided range of motion. When you start weightlifting it takes a while for your body to learn to recruit muscle fibers to help stabilize the muscle which is important for safety (so you don’t drop the weight on your neck or head).

  1. Make a plan or find someone who can

Planning is one of the most important thing in weightlifting, even experienced trainers have some sort of plan when they train. Even I have a 4 week or an 8 week plan made up. So first thing you should do is look online, talk to someone and make yourself a workout plan. A plan makes sure you don’t get lost in the gym and end up not having an effective workout or feel scared to do something.

  1. Stick to your main exercises

When you start you don’t want to be doing the most specialized exercises. You don’t want to be doing some insane gymnastic plyometric randomness which without experience will end it a lot of pain and probably a bit of shame. So you are going to want to stick to your main movements which are your S,B,DL,OHP (Squat, Bench, Dead Lift, and Over Head Press). These movements work all the muscles in your body to some extent and are basically your bodies most natural movements.

  1. Do not follow the code “no pain no gain”

As a beginner you don’t have a firm grasp over the difference in pain between pain of lactic acid and pain of injury so you need to make sure your form in each exercise is on point (this goes back to why you use machines). Once you have experienced the difference between these pains you will be able to train to intensity of your heros till then don’t push through pain to get more reps

  1. Be confident

The gym is a great place and not one to be scared of. A majority of people in the gym will never really even notice your presence because of the fact they are there to get their workout and they simply don’t care about you and yours (sounds mean but its not).

  1. Execute! And don’t give up

Now that you have what you need its time to do it and not give up! Too many people exercise for a few months and then give up. Make changes in your lifestyle and make lifting a necessary part of your week or even day so that we can reach the goals we set back in step one and make them even better!

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Ginger

6 grams of ginger (1 tablespoon) = 5 calories. Also has a low glycemic index

Health benefits

Ginger has been known has long been known as very effective of alleviating symptons of gastrointestinal distress. Is regarded as an excellent carminative (promotes the elimination of intestinal gas) and intestinal spasmolytic (a substance which relaxes and soothes the intestinal tract) it also has been revealed that it has antioxidant effects, such as an ability to inhibit the formation of inflammatory compounds, and direct anti-inflammatory effects. It is also been proven to be more effective than Dramamine (a common over the counter drug for motion sickness) at preventing motion sickness. Ginger is also known to have an immune boosting effect. Has been used in Chinese medicine to be mixed with brown sugar to help in menstrual relief.

Anti – inflammatory

Unlike aspirin and other anti-inflammatory drugs ginger will not inhibit muscle/ tendon/ ligament recovery, making it a perfect supplement for post workout. Ginger is best to take 20mg+ if you decide to take capsules of ginger read the label and look for the ones with the highest content of “gingerols” which is the active anti-inflammatory ingredient. Tumeric is another anti-inflammatory drug very similar to ginger.

Ginger Bath

Ginger is a simple but nice remedy to sweat out and remove toxins from the body and it is best to include a bath so below are the ingredients you will need

  • 1 hot bath
  • 1 cup of fresh ginger (grated)
  • A large class of cold water (necessary)

Put the ginger in the bath and let it sit for 10 minutes then jump in. keeping your shoulders submerged for exactly 30 mins. You will sweat a lot so make sure you stay topped on your water with you glass of cold water. Remember you are trying to remove the toxins in your sweat not the water itself. After 15 – 20 minutes you will have heavy sweats for an hour or so. After you have stopped sweating take a cool shower and go to bed.

Strength Training and Ginger

In an Iranian study it is suggested that ginger supplementation boosts the number of kgs muscle mass you build with strength training and the number of kgs of fat you lose as a result

Experimental setup

The researchers divided 32 overweight males in their twenties into 4 groups

Group 1: took a placebo every day

Group 2: took 1g of ginger extract daily

Group 3: trained 3 times a week using weights and resistance training and took a placebo daily

Group 4: trained 3 times a week using weights and resistance training and took 1g ginger daily

Change in body fat

When researchers looked at how much the subjects loss it was found that group 4 seemed to do a little better than group 3

Conclusion

The stats show that group 4 and group 3 did equally well. But it was a small study and if the researchers had a larger group of subjects, it could be concluded that ginger helps boosts the effect of strength training

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Cinnamon

Cinnamon is a spice obtained from the inner back of several trees from the genus cinnamomim that is used in both sweet and savoury foods.

247 calories per 100 grams

Basic health benefits

  • Blood sugar control
  • Ability to stop medication-resistant yeast infections
  • Remedy for stomach bug/flu
  • Relaxs irritable bowel syndrome
  • An anti-oxidant

Cinnamon is an insulin mimicker

An insulin mimicker is exactly what it sounds like it is a substance that acts like insulin. It acts as a “buddy system” to create glycogen stores. As said by Dylan Cahn  “ you can think of insulin as a small child. When properly directed, it can be a great help to you! But, but when it has nothing to do it gets into trouble. Depending on the time of day and other circumstances in your body’s case it turns to fat”

An insulin spike can last in the body for 5 hours so that can lead to a lot of trouble.

Cinnamon and belly fat loss

If we think about it scientifically and basically for 5 seconds we can realize that the reason we store that stubborn fat around our stomachs is because the fat cells there are the most sensitive to glucose making it the easiest place to store fat. This sensitivity is due to the proximity of the fat storages in the stomach and your abdominal area (where your food is digested). When thinking of using cinnamon as a supplement make sure you are getting high quality cinnamon this can either be through capsules or though fresh powders or sticks. Stay far from processed cinnamon because it is usually just sugar and cinnamon mixed which will make sure you’re just wasting your time. In the end a small sprinkle in all your meals especially on low carb or keto diets will help ramp up your work but don’t overdo it. if you cant get your cinnamon where you live a test was done by the US department of agriculture where it tested 49 herb, spice and medicinal plant extracts to see which most acted like insulin and found cinnamon to be the most bioactive product followed by witch hazel, green and black teas, etc.

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Bulgarian Method

Work up until a heavy single max every training session. Not a competition max but a daily max meaning that it is a for sure single with not much struggle.

After your max remove 50 – 60lbs and do a few (3 – 4 sets or 15 – 20 mins worth of time) backoff sets of doubles or triples with the rules no grinding out reps. so reps that are hard but are not a struggle (look up more back off methods)

Day 1:

  • Squat movement (back squats should be the main squat movement but you can use front squats as well)
  • Press movement (bench, OHP, incline bench, and push presses
  • Upper body pull (higher reps basically like bodybuilding work)

Day 2:

  • Lower body pull (deadlifts are harder to recover from so you should be doing mostly speed work so 6 sets of triples at 70 – 75% and you can work up to a heavy triple once per week but same rules as squats no grinding reps)
  • Press movement
  • Upper body pull

If you are training like this 5 – 6 times a week you will feel like you are going through what are known as the “dark times” because you will feel like shit your body will break down and your body will tell you to stop but of course you need to get through this dark time

Unloading Weeks

When you get soo broken down you need and unloading week you still go and train except you only go to 80% not to a heavy single max and then only do about half the back off sets so like 1 or 2. One of these should be every 2 – 3 weeks for beginners and every 4 for advanced.

Oversimplified Summary

  1. Work up to daily max
  2. Do a couple of backoff sets
  3. No psyching yourself up
  4. Minimal deadlifting (once or twice a week focusing on speed deadlifting)
  5. You’re gunna do it even if you feel like shit
  6. Take unloading weeks

Used for advanced athletes not beginners

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A Recovery Week For Muscle Building

What Is It?

Heavy weight training starts the muscle building process, and normally you should not miss any scheduled training days to have max results. However, every few months it is said you should have a scheduled week every few months. The point of this is to give your body a rest obviously. For months you push your body to its limits to further grow the muscle. Exercise is much like taking any kind of drug as you exercise your body gets used to this intensity and it becomes less and less effective so you have to always increase the intensity but of course like drugs there is an overdose limit where if you train any harder you will not be making significant muscle growth while if you don’t exercise that hard you also don’t make muscular gains this is where most people plateau. When you take the 1 week of rest per every few months you don’t completely reset the need for more intensity. The muscles are not the only part strained by heavy weight training so is the CNS (Central Nervous System) and this rest allow for your CNS to reset and prepare your body for another few months of going hard.

Is This Necessary

In no way are off week necessary for your casual lifter. Your guy or girl who goes to the gym a few times a week to get fit, to look good and just to enjoy the gym does not need off weeks. They simply do not train as intense as a serious/ hard core lifter and don’t need this.

The Mental Aspect

To me not training for 3 days drives me crazy, all I want to do is train and when I get back I have a completely refreshed motivation to train because iv forced myself not to do it for the entire week. Normally id think that if I left the gym for even a few days id start to shrink but now as I research I learn that there is an importance to taking a week off every few months and I think this knowledge will ease the thought of shrinkage the wont happen.

Simplified Summary

Recovery weeks every few months help with …

  • Reset CNS (Central Nervous System)
  • Allow the body to rest and prepare for next few weeks of training
  • Increase strength gains
  • Helps avoid plateau