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    25 Weight Training Tips
    25 Weight Training Tips
    25 Weight Training Tips
    Ebook65 pages53 minutes

    25 Weight Training Tips

    By K.H. Castle

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    About this ebook

    25 Weight Training Tips offers guidance and suggestions to those who hope to build mass or tone, with the tips divided into the important areas of assumptions, focus, exercises, diet and supplements, and attitude. Some common issues and misconceptions are addressed, and practical advice given which can be used by both men and women, and weight training newcomers and veterans alike.

    LanguageEnglish
    PublisherK.H. Castle
    Release dateJul 25, 2013
    ISBN9781301500154
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      Book preview

      25 Weight Training Tips - K.H. Castle

      25 Weight Training Tips

      By K.H. Castle

      Copyright © 2013 K.H. Castle

      All rights reserved.

      No part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted in any form or by any means without the prior written permission of the author.

      This work is for informational and educational purposes only and is designed for healthy adults. There may be risks involved in undertaking the activities mentioned in this book for those with pre-existing conditions, and you are advised to consult a qualified medical or health care professional before making major changes to your lifestyle. The author shall not be held liable or responsible for any injury, damage, or loss resulting from misuse of the advice given in this book.

      Contents

      Introduction

      Section 1: Assumptions

      TIP 1: Weight training vs. cardio

      TIP 2: Use of light weights

      TIP 3: Use of heavy weights

      Section 2: Focus

      TIP 4: Number of reps.

      TIP 5: Rest periods

      TIP 6: Routines

      TIP 7: Muscle groups

      Section 3: Exercises

      TIP 8: Exercise form

      TIP 9: Exercise speed

      TIP 10: Exercise equipment

      TIP 11: Choice of exercises

      TIP 12: Ending a set

      TIP 13: Workout session length

      TIP 14: Workout partners and trainers

      Section 4: Diet and Supplements

      TIP 15: Supplements

      TIP 16: Diet

      TIP 17: Balancing diet and training

      Section 5: Attitude

      TIP 18: Sleep

      TIP 19: Copying other people

      TIP 20: Visualization

      TIP 21: Developing confidence

      TIP 22: Genetics

      TIP 23: Fitness

      TIP 24: Patience

      TIP 25: Avoiding distractions

      Introduction

      This book offers 25 tips for those attempting to build mass or tone, with the advice divided into five separate categories that all play a vital part in successful training: Assumptions; Focus; Exercises; Diet and Supplements; and Attitude.

      I address some of the most common issues that weight trainers may face, including how to combine cardio and weight training, workout habits and how to perform the exercises, the use of supplements, getting into the right frame of mind, and more. All of the suggestions come from my personal experience both as a gym user for years and from working out at home, and I’ve made mistakes and learned from them to understand what works and what doesn’t. The tips are suitable for both men and women, new trainers and the more experienced alike, and may offer guidance to those who are struggling and some new ideas for everyone else.

      Section 1: Assumptions

      TIP 1: Weight training vs. cardio

      Many of those who follow a weight training routine to build muscle may also undertake long cardio workouts at some point during their week. Weight trainers may do cardio with the belief that it will improve their metabolism to burn fat, and prepare their body for the muscle building process. But this strategy may actually be counterproductive to the stated goals. Weight training is designed to get your body accustomed to lifting relatively heavy objects, forcing it to increase the amount of muscle carried to deal with the challenge. Long cardio workouts are performed to get your body used to undertaking prolonged physical exertion, forcing it to become more durable to manage the struggle. The two are very different processes.

      Both weight training and cardio workouts burn calories, and both will improve your body, but they prepare the body for conflicting challenges:

      Weight training is high intensity and low frequency. It takes effort to lift the object, but after a few repetitions (reps) and a matter of seconds you’re done;

      An extended cardiovascular workout is the opposite, representing low intensity and high frequency. It’s easy to jog lightly on a treadmill, or use an elliptical cross trainer for a period of seconds, and the challenge is maintaining it.

      By doing both weight training and long cardio workouts your body can be caught in two minds. It may not know whether to prepare for high intensity exercise, by building muscle mass or improving muscle-fat ratio (i.e. toning) to ready itself for any challenge, or to prepare for high frequency exercise, by not building more muscle than needed as that would divert energy away from the activity and into maintaining your body. As a result your body may not achieve either goal.

      If your primary goal is to build muscle mass or

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