Getting started with weight training can often seem overwhelming. There is so much information regarding the best workout program, and the best muscle gain diet to follow. There is good news for newbies, though; when starting out, even the simplest programs will get you results. The crucial things for you are that you learn to lift properly and that you follow a good diet.
Lifting correctly and safely is essential, and you shouldn't even consider lifting heavy until you know you're doing it right. While you can find plenty of books and videos that will help, truly the best investment you can make as a beginner is in a trainer who can show you, and correct your mistakes before they become habit. Diet may be another matter though. There is much less consensus on what's best. You don't need to complicate this as a beginner, though. Start with some simple guidelines, and make adjustments as your improvements slow.
* Eat foods that you'd find in nature - Processed foods, with long ingredient lists of mostly chemicals you can't pronounce, should be avoided. Frozen veggies and fruits are fine, as long as they contain nothing else. Same with frozen meats and fish. But avoid the pre-packaged meals. Fresh is often tastier, but not necessarily healthier. Along with that, nuts and all-natural nut butters and whole grains should be just about all you need for the bulk of your meals.
* Most carbs should come from fruits and veggies. The exception is immediately after a workout, when you can benefit from high glycemic carbohydrates. [Note - there is a lot of debate about this. Again, though, if you're just getting started it's more important to follow a set of rules that have worked for others. You can make adjustments as necessary.]
* Eat a lot of protein - Lean meats, especially. And by "a lot", I mean 1 gram of protein per pound of lean body weight. This is probably more than you're used to, so you might find it challenging in the beginning, but it's worked for many in the past and will work for you.
* Some healthy fat is important, too - Fat is necessary, but eat the right kind. Fried foods are out, but you should include things like olive oil, avocados, all kinds of nuts, and wild-caught salmon. If you really don't like fish, fish oil supplements are a great alternative.
This article is meant to provide you some guidelines as you get started down the path to a lean, muscular physique. At some point it's going to become necessary to monitor your diet more closely, and to have something more personalized to your own goals and your body type. At that time, if it fits your budget, it's a good idea to turn to a professional for advice. But get started now, and worry about that when you need to.
Lifting correctly and safely is essential, and you shouldn't even consider lifting heavy until you know you're doing it right. While you can find plenty of books and videos that will help, truly the best investment you can make as a beginner is in a trainer who can show you, and correct your mistakes before they become habit. Diet may be another matter though. There is much less consensus on what's best. You don't need to complicate this as a beginner, though. Start with some simple guidelines, and make adjustments as your improvements slow.
* Eat foods that you'd find in nature - Processed foods, with long ingredient lists of mostly chemicals you can't pronounce, should be avoided. Frozen veggies and fruits are fine, as long as they contain nothing else. Same with frozen meats and fish. But avoid the pre-packaged meals. Fresh is often tastier, but not necessarily healthier. Along with that, nuts and all-natural nut butters and whole grains should be just about all you need for the bulk of your meals.
* Most carbs should come from fruits and veggies. The exception is immediately after a workout, when you can benefit from high glycemic carbohydrates. [Note - there is a lot of debate about this. Again, though, if you're just getting started it's more important to follow a set of rules that have worked for others. You can make adjustments as necessary.]
* Eat a lot of protein - Lean meats, especially. And by "a lot", I mean 1 gram of protein per pound of lean body weight. This is probably more than you're used to, so you might find it challenging in the beginning, but it's worked for many in the past and will work for you.
* Some healthy fat is important, too - Fat is necessary, but eat the right kind. Fried foods are out, but you should include things like olive oil, avocados, all kinds of nuts, and wild-caught salmon. If you really don't like fish, fish oil supplements are a great alternative.
This article is meant to provide you some guidelines as you get started down the path to a lean, muscular physique. At some point it's going to become necessary to monitor your diet more closely, and to have something more personalized to your own goals and your body type. At that time, if it fits your budget, it's a good idea to turn to a professional for advice. But get started now, and worry about that when you need to.
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