Achieving the desired level of physical fitness is no cakewalk, and it is especially true for lifters who need an even greater storehouse of energy and stamina. This is why they are often recommended to boost their fitness under the supervision of an educated personal trainer.
However, if you want to take the matter in your hands, there are some easy to follow tips and tricks which will not only help you in your lifting but also assist you in leading a generally healthier life.
Provide a well-balanced diet to your body consisting of various fruits, vegetables, whole grains, cereals and other foods that give you the required amount of carbohydrates, proteins, and nutrients is our top recommendation.
Additionally, you should also consume healthy fats such as those in fish and flaxseed to meet your body’s requirements.
Healthy eating habits do not mean eating less food but instead eating smaller amounts of food at regular intervals. It is better to have at least three mini meals in between the breakfast, lunch and dinner meals. At all meals, however, you will have to ensure that your portion size is small enough to fill your stomach.
Use smaller plates and bowls to suppress your craving to overeat.
The best way to make sure that you do not eat anything unnecessary, which will add harmful fat to your body, is to evaluate every food item that you consume. Whether it is packaged food or a home-cooked meal, you can quickly identify whether that food is a source of protein, carbohydrate or vitamins, and minerals for you.
Lifters need to develop a lot of muscle tissue to be strong enough to be able to lift heavy weights. However, muscles are not generated overnight. There is a three-step procedure for building muscle tissue.
The first step is to eat calorie-rich food and increase your intake of proteins which are the primary muscle building material. The second step is to start weight training with compound movements. And the third step is to give your body the required amount of rest so that it can do its job of building the muscles.
It is a common misconception among lifters that the more massive the weights you lift, the better it is for you. Get over this myth as soon as possible! Instead, always lift only those weights which you can sustain for at least 30 to 40 seconds.
For example, lifting a 10kg weight to the 40-second mark is better than lifting a 20 kg weight for less than ten seconds.
Cardio exercises are a great way of warming up before a lifting session. You can regulate the cardio exercises according to whether you are aiming to lose weight or not. Many lifters prefer to look beefed up and big. For such lifters, it is recommended that cardio exercises should be kept to a minimum, say about 20 minutes of jog 3-4 times a week.
On the other hand, if you want to shed some weight, the duration of cardio exercises should be increased accordingly.
Most nutritionists recommend protein supplements for lifters as well as other athletes who have to undergo vigorous physical training sessions. No matter what you do, your body’s requirement of protein cannot be met with the protein present in your daily diet.
Therefore, protein supplements are generally very common among lifters. You can also go for a newer supplement called Creatine which is touted to be the most effective size building supplement.
Endurance training is a must for all athletes, irrespective of the sport they are training for.
Weightlifting, too, requires a very high level of endurance that you will have to train for through a mixture of cardio exercises as well as weight training.
There is a range of heart rate monitors available in the market today. Make sure to get one for yourself as this is a great device to have when you are undergoing day-long training sessions. A heart rate monitor lets you get a sense of how hard your heart is working.
This way you can see whether you are straining yourself as much as is required for burning those extra calories and building muscles or not.
Taking short breaks in between training is tempting. However, many times, these short breaks can stretch into long ones if you wander off or start conversing with another lifter.
Keeping shorter break times of only about 30 to 40 seconds ensures that you can stick to your training schedule and this also helps you build greater physical endurance.
Fighting fatigue during a training session can be a major battle for many lifters, especially those who have just started their endurance training.
To boost up your stamina, you can go for a glass of beetroot juice which is also great for your heart’s health. Alternatively, you can listen to some uplifting music which can put you in a positive mood.
It is a known fact that our body eventually gets used to the exercise regimen and adapts itself for the physical exertion which then minimizes the effect that exercise has.
To prevent the body from getting adapted, it is essential to change the exercise routine every few days. You can increase or decrease the number of reps you do, change the exercise tempo or switch to heavier weights for adding subtle changes to your routine on a daily basis.