Copyright (c) 2009 Jim Suzak

These are some of the best muscle building weight training tips that a beginner can use to gain muscle. By following these guidelines, you can get started on the right track to help get the most out of your muscle building weight training routine.

A warm up of ten to fifteen minutes should be sufficient. It does not matter what you do to warm up, you just need to get your heart pumping. Also, you should move all parts of your body to loosen up. Cardio types of exercises are excellent for warm up. By doing this you will prevent injuries to the muscles by increasing your core body temperature.

While weight training you will need to do your workout as smoothly and efficiently as possible. Do this by focusing on a smooth, flowing, and continuous type movement. By working out in a fast or jerky manner, you can cause muscle injuries because of the unnecessary strain being placed on your muscles.

Do not hold your breath while weight training. Your muscles always need oxygen to produce energy. Make sure you freely breathe throughout the exercise workout and the timing of when you breathe in or out during does not matter.

Doing exercises with less weight will not challenge your muscles to grow big and strong, so you need to choose the right weight. When you weight train with too heavy weights your muscles can be damaged. Select a weight that you are comfortable with and one that tires the muscles out within 8-10 repetitions.

Focus and concentrate on your workout and do not forget to count repetitions. By not focusing, your work out can result in doing an exercise incorrectly. One set done properly will help you more than doing two or three sets the wrong way.

Avoid focusing your workout on just a few muscle groups by balancing your muscle building weight training workout. You will need to work all your muscle groups for the greatest benefit.

Do not exaggerate and overdo your muscle building weight training. This can cause damage or serious injury to your muscles. Actually, with just one set of 10-12 repetitions of each exercise, being done slowly and using the right technique, is when most people can get their optimal results.

Your muscles will need at least 48 hours to recover after a vigorous weight training workout. Within this time, your muscles are recovering and growing. For maximum benefit, you should try to workout once every 3 days. Also to help in muscle growth, you should drink a good body building supplement after your weight training workout.

You will need to set goals you can reach your destination. Think about what you want. Do you want to lose weight, gain muscle or become a professional body builder? By setting a goal, it will be easier to make a weight training road map for yourself.

It is important that you get a good muscle building weight training book. Find one that has good pictures and descriptions of the exercises that you want to do.

As a beginner, by following these weight training tips, you will be able to achieve the body that you have always desired. Along with your new look, your health and self confidence will also be greatly increased.

The author is a professional trainer and muscle builder that has researched, written and published many articles on how to build muscle and loose fat. He specializes in weight training the beginner as well as the intermediate muscle builder. Check-out his website for more information,details and programs that will help you build your self-esteem through muscle building and fat loss. –> WeightTrainingInfo.com

Article Source:http://www.articlesbase.com/health-articles/best-weight-training-tips-for-beginners-908698.html

Assignment from the last session:

Lets start with some of your success stories (Memories): It will be easy for you to remember three events when you performed at your best, felt excited, perhaps happy, or had this great feeling of success. Imagine yourself clearly and vividly in these situations. You can see the colours around you, is there any sound? What do you say to yourself? Are there people around you? What do they do and say? How would you describe the dominant feeling? Describe these three situations as clearly, as possible using all of your senses including sight, sound, smell, touch and feelings…

How did that work for you? Can you recall one of those situations before an important meeting, a job interview or an important telephone call where you felt like all your energy was simply drained out of you?

Now, many times we think that a coffee will help, but does it really help? Another thing we might do is to postpone it, or tell ourselves I’m just too tired for that today, or I’m feeling sick, feeling overwhelmed and so on… There are many strategies we employ when it comes to avoiding scary tasks that all feel like totally valid reasons at the time.

But, what is the real solution? Is there a way to change our energy level in an instant and get the motivation to go through with the task that we are afraid of doing? Good news, there is more than one simple and easy strategy. These techniques are research based and proven to produce outstanding results!

Solutions to instant “Life Energy”: Lets start with an example using the strategy we introduced last time:

Memories As you have learned from the previous newsletter: Your first step to vibrant health and life energy Good memories build our “Life Energy” up in an instant. Yesterday I had a client and we went through this process to see if we could overcome a problem she was having. Until now, when she had to solve a problem she felt it was easy to become overwhelmed and in this overwhelmed, drowning state it is just impossible to come up with good solutions. After recalling a wonderful memory and re-living the experience she commented “Wow that is fantastic! Just with activating a great memory, I am living it again, the excitement in the feelings, and the generation of my uplifting self talk”. From this point she was easily guided to find a great solution for the problem she was having. We call this, getting into the Resource State.

So, the meeting starts in 20 minutes and you feel the energy inside of you diminishing, what can you do?

1. Stand up, lift your arms and breathe in as long and deep as you can, then breath out slowly. While you are doing this, think about something you can be grateful for, or a good memory or somebody you love. Feel this feeling in your heart and with each further breath you take allow this sensation to grow and grow.

In total you take 10 deep breaths and enjoy this feeling, it might be love, gratefulness, happiness, or success energising every cell of your body. It is like a bright light floating through you and vitalizing you.

So, now you are ready, you are in your resource state, where you have access to your whole potential. Now see if you can’t find the energy to get into that scary task!

Real Life Example from Simon Thompson, professional triathlete (member of the Australian Olympic team)

I often feel nervous before a big race. If I let it get to me this fear can become overwhelming and it actually inhibits movement, which is not an ideal situation to be in! I will often take a few moments before warming up for the event to focus my mind and put myself into the resource state. I will make a visualisation where I combine thoughts, feelings and memories of the past when I’ve competed at my best and project them onto the race I’m about to have. I picture the start of the race and see myself as I have been on occasions when I’m brimming with confidence and look physically and mentally ready to go. I then move into the race itself and feel myself swimming, riding and running to the best of my ability and the ease at which the movements come to me. Finally, I can visualise myself crossing the line in first place and the wonderful sensations that go with it. Once I’ve completed this visualisation I’m no longer feeling nervous, but I’m definitely excited to race!

Give it a try for yourself and let me know how you are going with that, or if you need any help.

Energise your life, all sessions on:
http://energeticlifesolutions.blog.com/
free videos on: www.energetic-life-solutions.com

Article Source:http://www.articlesbase.com/health-articles/how-to-boost-your-energy-level-in-an-instant-908486.html