Do you want to get big? Are you sick of looking small or feeling out of shape? Well this article will help you change all of that. Weightlifting is a very complex sport. It involves physical exertion, balanced nutrition, and will power. Most people think weightlifting is dangerous. They think it can harm your bones and overall body structure. If your worried about that, then it is best to get a personal trainer. The truth remains that weightlifting actually improves your overall body and performance. Without it, more people would be unhealthy or unfit. Understanding the history and science will help you reach your goals, so start pumping iron so you can get them gains!

The history of weight training dates all the way back to Ancient Greece, when Olympic athletes would train to improve physical strength and endurance. This form of weight training used elements from nature to improve natural strength. Then, they developed dumbbells and other equipment. The birth of weightlifting equipment occurred sometime in the 2nd century with the invention of the dumbbell by the Greeks. After that invention, little progress was made in the development of the sport until the 1960’s. The various exercise machines that we are familiar with today became more popular, such as the barbell, squat racks, and dead lift platforms. According to bodybuilding.com, there are at least 30,000 fitness clubs and 50.2 million active club members today. People of all ages are now looking to weight training as a way to improve physical appearance, mobility, and attitude. In the past, only professional athletes would train with weights. Today, athletes as young as those in middle school are commonly found weight training. Like famous singer Wiz Khalifa sang: “Work hard, play hard.”

Weightlifting isn’t just doing reps. There’s real science behind it. For the best results, having knowledge of the nutrients you need to consume is crucial for building muscle. Tracking your daily meals is the most efficient way to see the results you want. I recommend an app called My Fitnesspal. This app will allow you to track your caloric intake and all the different macronutrients in your meals. To build muscle or lose fat, it is best to balance your macronutrients or decrease either fats or carbs. Macronutrients consist of fats, proteins, and carbohydrates. It is important to eat a lot of protein, preferably your body weight in grams everyday if you are an athlete. If you’re a beginner lifter then start with 50-100 grams of protein a day. You need to consume that much because you can preserve your lean muscle and lose that stubborn body fat. The amount of carbohydrates consumed is determined by how much energy your’e going to be exerting. If you consume too many carbohydrates, you will store the rest as fat. The same principal also works with fats. Both Fats and carbohydrates can be controlled depending on your diet.
Next is the topic of bulking versus cutting. Bulking is eating a lot of food that isn’t necessarily healthy. For example, normal football players eat a lot of food at lunch because they need all that energy for practice and weight lifting. The main purpose of bulking is to gain strength rapidly. Cutting is for people who want to lose body fat and get more lean. Beginners who have a body fat percentage of higher than 13% should start cutting. Unless your main goal is to get stronger and fat is not an issue for you, by all means go ahead and bulk. You can find your body fat percentage by going to see a physician. Truth is, it’s more about the food you eat versus how long you workout. The nutrition is more important than the workout because if you train hard and eat bad, there will be no results. Your IQ of nutrition will benefit your workouts and performance.

So your’e a beginner? To start, I highly recommend splitting your workouts into four different days. Those four days will cover the main important parts of your body. For instance, I like to do chest and biceps on Monday. Then I like to hit legs by themselves, because of the massive muscles in the leg category. After that, I usually like to do a shoulders and tricep workout. Finally, I like to wrap things up with a back workout, with exercises such as bent over rows or dead lifts. You can change it up as long as you’re hitting the main body parts: chest, bicep, tricep, shoulder, legs, and back. These workouts tend to take around an hour. Like every other sport, weightlifting requires commitment. Always try to make time for your workouts.
Now you’re probably wondering,”Why should I start weightlifting?” Well let me ask you: “Do you want that ripped six-pack look?” Not only does weightlifting grant you your wishes, but it also benefits your health and mental outlook. For younger people, weightlifting can increase overall athletic performance and endurance. For older people, weightlifting can make their bones stronger, which makes them feel more mobile. Start now so you can fulfill your dreams and increase performance on the field. A wise, famous bodybuilder named Arnold Schwarzenegger once said, “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”