Weight Training For Beginners

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

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Muscle building for beginners is an ideal regimen if you’re a skinny guy who wants to gain weight and muscle mass. Or if you’re a fat guy, you can do muscle building for beginners if you want your shoulder to be broader than your waistline. Otherwise, if you just want to be stronger and faster, you can do so by building muscles. Building muscles need you to do 3 things so that you’ll gain muscle and get bigger and stronger:

  • You should lift things that are heavy
  • Stick to a diet that promotes your muscle-building goals
  • Provide time for rest

Lifting heavy things is an essential part of building muscles. To do this more effectively, workout in a gym that has an efficient section for free weights and machines. Do some body weight exercises. It’ll bring big results for your weight loss goals and in maintaining your muscles. If you’re serious about weight training, most gyms have all the equipment you’ll need to become fit.

You’ll want to gain functional muscle strength and size, and in this case you should do full-body workout routines in combination with compound exercises. Multiple muscle groups have to be targeted by your exercises. Weight machines have improved greatly through the years so it’s not a bad thing anymore to use machines.  You’ll see many body builders now days on different machines.

As you continue to build strength you might want to consider adding free weights into your program. Do barbell squats instead of the squat machine. It’s a compound exercise that works every muscle in your physique. 

What about your diet? It depends on your current situation. If you’re skinny, your diet will comprise 90% of the muscle building battle. If you want to build size, you have to create a calorie surplus through your diet. In other words, you should take in more calories than what you burn. When you get that problem wherein you’re not gaining weight despite lifting ample weights, it means that you have to improve your diet. What are tips for a weight gaining diet? First off, eat lots of protein. It’s a different approach for weight gain that works. Make sure about your protein intake. It has to be 200 grams a day. Then gorge the rest of the 3500 calories from any foods that you find tasty, such as milk, pasta, rice, pizza, chicken, protein shakes, milk shakes and so on. (This is really fun if you’re under the age of thirty:)  I used to eat lots of peanut butter too!  Now if I just look at the jar I gain weight:)

Another approach to gaining weight for building muscles is to eat plenty of healthy foods. Your food choices for this option include brown rice, chicken, oatmeal, homemade shake, almond butter sandwiches of whole-grain wheat bread, fruits and veggies, milk, beef and eggs. Eating lots of healthy food is kinder to your insides, and it’s better than eating lots of any stuff. It may not work optimally for weight gain, but still, it makes sense.

If your overweight, this is what I did to lose weight while building strength and fitness: Fiber tablets twice a day, ate lots of protein, lifted weights every other day and reduced my carbs to under 40 grams a day.  (Mostly got rid of regular desserts and bread!)  There are plenty of low carb meal plans out there…check them out.  Including plenty of bread and dessert ideas:)

Rest in muscle building is as expedient as eating and working out. ( I can’t stress this enough! Skinny guys who want to build muscle should avoid doing cardio. Cardio is the antithesis of building large muscle mass, because it conditions your body to slow down your muscle growth. You can, for example spend 3 days a week in the gym, but know that your muscles grow when you’re at rest. What fitness experts usually practice is to workout exhaustively and then give their bodies ample time to recover by resting. Spend 8 to 9 hours of your time for sleeping (daily) and take naps whenever you can.

 

Hopefully, this helps you on your way to health and fitness!

Thomas W.

What is a Caveman Diet?

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

What is a “Caveman Diet”?

A Caveman Diet or better known as the Paleo Diet is a diet where you basically eat how a caveman ate. No sugary foods and processed foods. Cavemen did not have hot dogs and burgers, nor taco’s for lunch or a bag of chips for snack time. They had to hunt for their own meat. In its most basic definition, a caveman diet is a diet where you just eat meat, nuts, fruits, vegetables and drink water; LOTS of water! ( I add water based drinks like Crystal Light and Tea, because I like them:) (Try protein chips instead of regular chips!!)

If you remember in your history book in school you may have seen cavemen pictures most probably. If you notice, the cavemen are built really well with very little body fat! That’s something for you to think about. They have very fit bodies because they don’t sit around watching TV all day or use a computer 10 hours a day and eat junk food.

They eat lean protein, run around looking and hunting for food. They even have to chase their food really long distances just to eat! Considering this, the “Caveman Diet” was born. Eat “natural food” and get plenty of sleep and exercise. It sounds simple and it could be simple depending on your addiction to sweets or processed foods. Anyway, once you get started after your first few days, it’s time for a tasty healthy lifestyle for good!

The amazing benefits of following the Caveman Diet:

  • Improved sleep
  • Increase in muscle mass
  • Greatly increased speed of weight loss
  • Less or no bloating
  • Reduced allergies
  • Better absorption of nutrients from food
  • Greatly lowered risk of heart disease, diabetes or cancer
  • Mental clarity
  • Healthier gut flora
  • Increased lipids
  • Improved mood or attitude
  • Clearer skin
  • Healthier looking hair

But does the Caveman Diet come with side-effects? Is it really worth it? According to Robb Wolf, the only side-effect of following the Paleo diet and eating like a caveman is that it will bother your friends how great you’re going to look after being on the Caveman in short time!

For example, If you’re in a restaurant and your friend asks to order for you and he/she orders something that’s not really “Paleo” then you’re going to have to refuse which might bother other people and you might be considered a “party pooper!” but real friends will support your Paleo diet and will admire you eating like a caveman!!

So do the pros outweigh the cons? I think so, but you’ll have to decide for your self:)  I know, I’ve lost over thirty pounds on this and I’m not starving!  Just saying:)

Have a Wonderful Day!

Thomas W.