Weight Lifting Workouts: Secrets to Success (cont.)

If your time or money budget is extra-tight, Bryant says, pick up a weight training DVD from a well-known trainer, or visit web sites like that of the American Council on Exercise (acefitness.com) to get technique tips.

"You can find pictures that show the starting and ending positions for weight lifting and tips for keeping your body properly aligned during the activity," Bryant says. "It's definitely worth your while to spend your first weight-training session learning the proper technique and form."

Weight Training Workout Rule No. 4: Learn the Power of Slow!

When it comes to weight lifting, experts say, the tortoise beats the hare every time. The reason?

"The key to success in weight training is known as A-B-C - which stands for always be in control," says Bryant. The best way to do that, he says, is with slow, deliberate movements.

"I don't want to give the impression that you are working in slo-mo, but you do want to make certain that your muscles are what are responsible for controlling movement in both direction, lifting and lowering," says Bryant.

Ryan agrees. "A lot of sports rely on high, fast motion, but when you're doing weight training, it's slow, deliberate motions with controlled breathing," he says. "Don't hold your breath and do the reps, and don't move too quickly."

Further, Schroeder says, beginners will benefit more from doing more repetitions with a lighter weight than trying to use heavy weights they can lift only a few times.

"In the beginning you have such a huge adaptation phase -- you're using muscles you never used before, and you're shocking your system, even with a light weight -- so you are much better off, and much safer to start much lighter with more repetitions," he tells WebMD

Starting with lighter weights mean you're less likely to end up with the kind of muscle pain that could end your weight training workout program on the spot.

"It's a discouraging scenario when you hurt all over, and starting slow means you are less likely to feel the kind of pain that causes you to get discouraged and quit after one or two tries," says Bryant.

Weight Training Workout Rule No. 5: Rest and Recover

Although it has little to do with form or function, experts say the real key to successful weight training is to understand the importance of rest and recover. At the core of weight training is a tearing-down and building-up process that ultimately makes muscles strong.

Schroeder explains: "In order for muscles to build, muscle fiber has to be torn, which is what happens when you stress the muscle with weights."

While that tearing-down process is vital for the muscle building activity to begin, it's really the respite that follows in the next 48 to 72 hours that ultimately results in muscle strength.

"Think of it like paper being torn," says Schroeder. "You've got to tape it back together before you can rip it again, and that's what a rest and recovery period allows you do -- it allows the torn muscle fibers to come together so you can tear it again." Each time you do, he says, the muscle gets stronger.

If you try working out every day, you'll not only increase your risk of injury, but also work against getting the results you want. Ryan says that one of the key reasons some people don't see results after 8-10 weeks of weight training is because they are simply not giving their bodies adequate time to recover.

"If you don't see any change in your body after a few months, don't think you need to do more. You probably need to do less," he says. "If you overtrain, all you get are breakdown and no buildup."

So how do you know when you're ready to hit the weights again? Ryan says to use muscle soreness and fatigue as a guide. "If you feel significant soreness, if your muscles feel fatigued, then it's too soon," he says.

Bryant says that as long as there is no injury, for most folks, the recovery process occurs within 48 to 72 hours after a workout. If you want to work out more often than that, he says, simply switch to a different area of the body for each workout.

Weight Training Rule No. 6: Chow Down to Build Up!

While good nutrition is vital to getting the most out of any exercise program, it's especially important for weight training. And if you're thinking fruits and vegetables, you're only partly right. Experts say muscles also require protein.

"You need protein for your muscle to recover," says Bryant, who advises everyone doing weight training to have a snack containing both protein and carbohydrates after every workout.

Ryan says that adding some extra protein to your diet, while cutting down on refined carbohydrates, sugars, and "bad" fats like saturated and trans fats, can help you see results sooner.

Published March 10, 2008.

SOURCES: Cedric Bryant, PhD, vice president of scientific affairs, American Council on Exercise. Alex Schroeder, CPT, Form and Function, Milwaukee, Wis. Mike Ryan, CPT, weight training expert, Gold's Gym Fitness Institute, Gold's Gym, Venice Beach, Calif.

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