The Basics Behind A Simple Weight Training Program

March 27, 2012 by  
Filed under Weight Training

Article by Aaron McCloud

If you are looking to get fit and develop some muscle, then it’s important that you start out on some kind of simple weight training program that will allow you to start seeing quick gains.

There are many different aspects that you need to bear in mind when approaching a beginner weight training program, but the three most important are:

1. Weight Training In Moderation

Weight Training is often misconstrued as an activity that you need to carry out to excess in order to see any meaningful gains. The reality is, however, that all of the gains in muscle size come in-between the training sessions, and so it is vital that you allow yourself good rest periods in-between weights sessions on even a simple weight training program.

This period is going to differ depending on who you ask, but a good rule of thumb is that you should never be training the same body part without a minimum of 48 hours of proper rest in between sessions. And even that depends on how hard you exerted the muscle, because if you really do a very hard work out to exhaustion then it may take your body five to seven days to properly recover from it.

Over-training is one of the key reasons why people just starting out on a simple weight training program either get injured, or quit – because it all seems like too much effort. So whilst your sessions should be fully committed, you should be wary of over-training.

2. Eat The Right Foods, And At The Right Times

Most people eat three meals a day, with a small breakfast, a larger lunch, and an enormous dinner.

From the perspective of a simple weight training program where you are trying to gain muscle and minimize the amount of fat on your body, this is OK. Do not get suckered in by people telling you need to eat five or six (or more) tiny meals each day.

If you eat a little more you’ll gain weight (since you’re working out, muscle). And if you eat less you’ll lose weight, mostly fat. Simple.

You should also make sure that you are eating enough protein, such as chicken, egg whites, and grass-fed beef. Since the primary building block for muscle is protein.

It is also a good idea to consider supplementing with protein drinks that contain Whey Protein, as Whey Protein is quickly and easily absorbed and can help your body to recover in that important post 30 minute period after a hard training session. Protein is the structure of your muscles.

3. Get Enough Sleep And Rest

It is essential, if you are training hard to build muscle, that you get adequate rest.Sleep is like a magic pill for the body, because you go to bed with muscles that you have literally torn apart with hard training, and overnight through the sleep process your body is able to rejuvenate itself, repair, and rebuild your muscles until they are bigger than before!

In a very real sense the most important part of weight training actually happens at night when you are sleeping. So if you are getting less than eight hours of sleep, you are robbing yourself of potential muscle gains.

These tips will help you when you’re starting a simple weight training program, but these are only the first essential elements. There are dozens of others that go into building muscle like the professionals, even if you don’t want to train like them! So if you want to find out the easy methods for a successful, step by step simple weight training program that you can achieve results with, then check out the links below.

If you want to get more info about weight training, check out the 5-Day Beginner Weight Training Course. Or read more info at my site, Complete Strength Training. I’m an American College of Sports Medicine certified Personal Trainer, and I’ve been lifting heavy things and practicing Japanese martial arts for quite a while. There’s a lot of info about all different kinds of strength and weight training. Check it out! – Copyright: You may freely republish this article, provided the text, author credit, active links, and this copyright notice remain intact.

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