weight lifting

[Rebel79]

Eat lots of protein, ie Tuna and chicken. Try to stay away from carbs until you are working out harder and more often. Eat 1 gram of protein per pound that you weigh. I started really lifting at the beginning of January along with eatnig right (protein and carbs) and I have seen some big gains.... like 4" in my chest in 2 weeks. In your first 90 days you will see the most improvement and then plateau for a while. But keep at it!

Lift smart, stretch before and after. Start off high repitition, medium weight for a few weeks and gradually increase to low rep high weight. Meaning your target zone of repititions is 6-8 times. If you can lift it more than 8-10 times you need to go up in weight. Any lower, then go down in weight. Complete about 3-4 sets.

Its good to break down your workout into different days, but it reuqires dedication! On Monday's I'll work out my back arms (tricep) and chest ie bench, incline, decline, tricep extensions and pullover, millitary press, and butterfly.

Wed is legs, squats, leg curls, leg extensions, calf extensions.

Friday is shoulders and bicep. ie Bicep curls, shoulder shrugs, lat pulldown, rowing, etc.