Top 5 Outdoor Workout Essentials

Now that summer’s here, it is time to think about all our outdoor workouts. Yes, it is that time of the year again, so there’s no need to hit the gym every day and be in a closed and confined space while the weather is so good outside. This means that you can do whatever you want during the day (or simply do your job) and then when you clock out, you can always hit the local park or a place where you can jog or do an outdoor workout. However, since you don’t have equipment outside, you always have to think about the things you will carry with you in your gym bag for your outdoor workouts. You might want to familiarize yourself with some outdoor workouts and how to make the most of them, but these are the outdoor workout essentials that you simply need to have in your gym, in this case outdoor, bag: 

Equipment 

As far as the equipment is concerned, you need to think about your workout a bit more when you’re opting for outdoor workouts. Unless you find an outdoor gym or different things that can help you out in your workout, you need to take the necessary tools with you. It might be a bit difficult to take weights and dumbbells with you, but you can always take empty bottles that you will fill with water or sand somewhere outside. 

Extra Equipment 

What is extra equipment though? Well, these are all the things that you don’t actually need but taking them with you will result in a much better and more efficient workout. One such thing is a yoga mat that you will be able to use not only for yoga but also for warming up, stretching or doing and pushups. It’s definitely an important asset to have with you for frugal fitness workouts, and the good thing is that it is not very heavy, so you can easily take it with you. 

Clothes 

Your clothes can make or break any workout. What you need to pay attention to is the quality of the clothes that you use for your workouts, regardless of the place you are conducting your workout in. Since we’re speaking about outdoor workouts, make sure that you equip yourself with high-quality thermal jackets as these will enhance your performance outdoors and thus result in a much more effective workout. Also, always opt for moisture-wicking clothes made out of breathable materials. Even though it’s not the clothes that help you get your body in shape, there are those clothes that will definitely make your workouts much more pleasant, comfortable and can enhance your motivation and your posture. 

Entertainment 

But what are you going to do outside without any form of entertainment? There are no big TVs on which you can watch different things while you’re lifting your weights, so what can you do? Well, the most important thing here is to have high-quality headphones that will keep you occupied. Play your favorite music playlist, enjoy a podcast episode, or listen to an audiobook – the choice is yours. Another plus side is that everything’s much more interesting outside, so you will have no problem trying to find something to watch while you’re doing your outdoor exercises. You might even find someone to flirt with! 

Hydration 

And finally, even though this should be included in the “extra equipment” headline, it’s so important that it deserves a headline of its own. Hydration is crucial, and not only when workouts are concerned. This is why it’s always good to have a water bottle with you at all times – not only will you be protecting the environment by not buying bottled water in shops but you will also have it by your side to remind you that you need to drink plenty of water during the day. This is why it is always good to have a double insulated water bottle with you at all times – not only will you be protecting the environment by not buying bottled water in shops but you will also have it by your side to remind you that you need to drink plenty of water during the day.

Exercise Outside

Outdoor workouts do not differ a lot from the ones conducted at the gym, but there are certain things you need to worry about – as you might miss something that you have at the gym but cannot find outside. Also, pick a great outdoor space for your workout and you will be good to go!

The Best Fitness Tips for Men

Exercising at home is easier to accomplish than most people realize. Dear gentlemen, instead of the bulky and heavy machines and equipment used in gyms, you can incorporate simple and fun routines that will increase your fitness levels. There is even equipment you can use including rubber tubes and elastic bands that will not dig a hole in your pocket. 

Let us delve into some fitness tips for men below. 

Why Do You Want To Exercise? 

Before you start exercising, ask yourself why you are doing it. These will give you a goal to work towards. Exercising is the best way to keep your body healthy and in good working condition. As you grow into adulthood, you exercise to get a robust and healthy body. When you get into the routine, it becomes more about maintaining your health and fitness levels. In your senior years, you want to keep a healthy body, and not suffer from ailments that you can avert by simple exercising. 

Vary Your Routine 

Boredom is a primary reason why most men are unable to stick to their fitness routines. By varying your workouts, your motivation levels will be higher, and you will achieve better results. People who stick to one routine do not achieve good outcomes because the body gets used to doing the same thing over and over again. Get in the right mix of yoga, strength training, running, swimming among others. 

Get Someone To Workout With 

It is a reality that if you find someone to workout with, you will stick to your fitness program better. Get someone who has the right level of motivation, so that you encourage each other. Also look at it this way, having a workout buddy will push you to become better because innately, we are always trying to prove that we are better than someone else. 

Think About Your Diet 

Stay healthy by eating the right kinds of food. When you are shopping, be selective about what you pick and avoid anything that is processed, has trans-fat or sugar. Look for foods that are rich in nutrient value and fiber. 

Also, think about preparing your food at home, and carry it to work so that you avoid the temptation of fast food. Keep away from frying food and opt for grilling, baking, steaming or sautéing your food. Use healthy oils like olive oil, canola or coconut oil. 

Some Routines You Can Incorporate In Your Workout 

Cardio And Weight Lifting Workouts 

Cardio workouts and lifting weights are great for losing weight and gaining muscle. The stronger you get, the more weights you will be able to add every week. For some of these exercises, you do not need a gym or equipment. Some workouts you can try to include aerobics, tennis, football, swimming, jogging among others. 

However, do consult a personal trainer or gym instructor for tips on how to design an effective workout routine. You risk injury if you take on more than your body can handle. 

Resistance Bands For Muscle Toning 

Resistance bands come in stretchy materials like elastic and non-slip latex. You need to get several sizes that you will wear around your target body area such as, thighs and arms. It works by pulling one limb against the other so that you work your muscles against the pullback of the band. These are great pieces of equipment for the constant traveler. You can do your exercise while on the move without worrying about any extra weight. 

Resistance training is a gentle way of building up muscle endurance and muscle tone. 

Squats And Lower Back Strengthening 

Since we evolved from the hunter-gatherer lifestyle to machines and gadgets, humans have become sedentary beings. We do not need to move around as much as in the pre-machine stage. This inactivity has brought with it some spinal weakening, which is reversible by doing squatting and other exercises, which target the back. By using thigh pull-ups and thigh tube resistance straps, you will build and develop better frame support. 

Remember when we would play leapfrog as children? Lower back exercises keep our spines strong; they get us up and out of our seats, and they assist in keeping our body in alignment for a healthier life. 

Muscle Building Using Punching Bags 

If you want to build power in your muscles, punch bags are great equipment to use. These bags come in various supports; you can suspend them from above, secure them to the floor in a fixed spot, or have them free standing on a weighted stand. They are sturdy and are capable of handling a lot of pounding. 

Get Fit 

Exercising should be fun and something you do continuously throughout your life. Discover the type of exercises that you enjoy the most and do them, switch them up a bit to avoid getting bored, but make it a personal goal to do some daily exercise.

5 Top Workouts For Bodybuilding And Strength Training

If you have spent any amount of time in the gym lately, you will probably have noticed there are several key workouts which the biggest guys there use each and every time. There is a good reason for this - and it is not because they are simply lacking in imagination when it comes to how they spend their time in the gym. 

The real reason these guys use these same exercises day after day is due to their time-tested effectiveness. Ever since bodybuilding became a thing, these workouts have existed. And while other workouts may have come and gone, these bad boys have stood the test of time, because quite simply, they work! 

So, which are the 5 most effective workouts for bodybuilding and strength training? Lucky for you, we have listed them below: 

1 - Squats 

Everybody (and I mean everybody) knows the squat. I bet even your Grandma knows what it is. But not everybody knows how to do them with proper form. 

They are probably the most commonly used workout there is in the world, and they don’t even require any equipment to get started. Fantastic for working the glutes and quads, they’re an essential part of leg day every time. And they are key to maintaining strength in your legs no matter what your age. In short, even if you don’t ‘do’ bodybuilding, you should be doing squats. 

To perform a squat with good form: 

• Spread your feet hip-width apart, and turn your toes out slightly 
• Stand up straight, and keep your back straight as you lower your body into the same position as you would if you sat down on the toilet 
• Stop when your hips are at a point where they’re just slightly below your knees 
• Power yourself back up to a standing position using the muscles in your glutes and quads 
• Repeat 

To make the squat slightly more challenging as you progress, you can introduce a barbell, dumbbells or even kettlebells. 

2 - Deadlift 

Another well-known move, the deadlift, is an essential exercise for any serious bodybuilder. It works the lower back and hamstrings, but just as importantly, it also works the core and in particular the traps - making it great for improving stability. But it’s vital to get your form right with this one - failure to do so could lead to back injury, which is never helpful when you’re trying to build muscle. 

To perform the deadlift with good form: 

• Stand with your feet shoulder-width apart and make sure you’re close to the bar itself, which should be lying on the floor in front of you 
• Bend at the knees and grab the bar, keeping your hands just slightly wider than shoulder width 
• Arch your back and lift the bar from the floor 
• As you reach the mid-way point of the lift, allow your hips to move forward, and move towards standing upright 
• Briefly pause once you reach the top, then allow the bar to return to its starting position 
• Repeat the process 

With the deadlift, it’s important you don’t overdo it at the start. Begin with light weights, and gradually work your way up to lifting heavier as your muscles begin to develop over time. 

3 - Bent Over Row 

Want to work your lats, traps, rhomboids, and posterior delts at the same time with a view to growing a monster back? Bent over rows are where it’s at. 

To perform the bent over row with proper form: 

• Standing with your feet shoulder-width apart, hold the bar in front of your quads 
• The height of the bar should be slightly higher than your knees 
• Pull the bar up towards your sternum, then return to the starting position 
• Repeat 

If you have existing issues with your back, don’t perform the bent over row. While it’s brilliant for improving back strength if you have no existing problems, it will only serve to worsen any backache you already have. If this applies to you, opt for the low pulley row instead. 

4 - Overhead Press 

The overhead press is another move which is perfect for developing the core muscles and delts. Here’s how to do it properly: 

• With the bar in front of your legs, keep your elbows forward and out and lift the bar up just above your chest 
• Be sure to keep your back straight 
• Lift the bar above your head and straighten your arms completely 
• Return the bar to the starting position 

Always use a narrow grip (no wider than shoulder-width apart) to avoid shoulder pain during or after performing the overhead press. 

5 - Bench Press 

The much-loved bench press is popular with serious bodybuilders, and for good reason. Incorporating the chest and triceps, it can really beef up your upper body strength after just a few sessions. 

To perform the bench press with proper form: 

• Lay flat on a bench and grip the bar with hands shoulder-width apart 
• Your forearms should be completely vertical before lifting 
• Slowly lower the bar to your chest, then push it back up to its starting position 
• Repeat 

Be sure to keep your back arched; this helps protect it as you press. In addition, make sure you wrap your thumb around when gripping the bar. As you can imagine, a slip while performing the bench press could be pretty gruesome! 

You Don’t Need Roids To Get Results With These Moves 

These are the most popular workouts among professional bodybuilders, and those who stick at them are doing bodybuilding right. But unfortunately, they’re not the only popular way to build bulk fast. 

Steroids have been, and have stayed relatively popular over the years, despite the health risks they pose to users. Gym nerds who use them tend to give an inaccurate and dangerous account of just how safe they are. 

The truth is, no steroid is safe when it comes to bodybuilding. The side effects of Tren, Dianabol, Clen, and Anavar are all too real, but it’s not often you’ll find a user admitting it. 

Roid rage, hair loss, erectile dysfunction, man boobs, water retention, liver damage, and heart failure are all genuine side effects of anabolic steroids when taken in the quantities used by bodybuilders. And yes, there have been deaths. Rich Piana, Chad Brothers and Eddie Guerrero are just a few names which spring to mind. There have been countless others who have maybe not been so famous, but all deaths from steroid use are, of course, equally as tragic. 

The best thing about bodybuilding, of course, is how healthy you can become while engaging in the sport. Why, then, would you want to risk taking illegal, dangerous substances to get bigger? Logically, it really makes no sense. 

So long as you practice proper nutrition, perform effective exercises such as those mentioned above and supplement naturally, you will achieve great things without the need for any steroids. 

Work out regularly, stick to tried and tested methods, eat well, and you’ll have monster gains which will make your bulk the envy of those steroid users in no time - and all without any health risks! And really, what could be better than that?

I hope you enjoyed this blog post about the most effective exercises for bodybuilding and strength training on a frugal budget.

Interested in more articles about bodybuilding workouts? 

Read Related Resources:

• Beginner's Guide To Bodybuilding 101

• The Worst Kept Secrets In Bodybuilding 

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How To Balance Weight Lifting With Cardio For Maximum Gains

People are too quick to frame cardio and weightlifting as being diametrically opposed. Do too much of one and you limit the effectiveness of the other – and vice versa. When executed in the right doses, cardio and weightlifting can work synergistically to help you realise your fitness goals. You just need to learn how to balance them properly. 

To help you on your journey to peak performance, we’ve covered some of the common misconceptions about cardio and weightlifting and what you can do to find the perfect blend of both. 

Why Are Muscle-Focused Lifters Skeptical Of Cardio? 

You won’t see competitive weightlifters running around the local park. The reason for that is very simple: intense cardiovascular exercise burns up calories that your body needs to build muscle. By sacrificing these calories to run, swim or cycle, you are expending resources that can otherwise be spent maximising the size and strength of your muscles. Your squat variations aren’t going to matter if you’re using up all of your body’s stores on cardio. 

The Benefits Of Blending Cardio And Weightlifting 

Ultimately, carrying out difficult cardio sessions will improve your stamina. With improved endurance, you can exercise harder for longer. And your overall health will improve: regular cardio improves heart health and helps eliminate fat. You’ll quickly make progress in your weightlifting journey. 

Even if you’re solely focused on building muscle, if you can fit in a few cardio sessions every so often, it’ll increase your endurance and your overall health. 

Stagger Your Workouts 

Building muscle occurs during the recovery process from strenuous weightlifting – not when you’re actually exerting yourself lifting weights. Your muscles need a minimum of 48 hours to thoroughly recover from a weightlifting workout. In this time, you need to ensure your body is fuelled with all of the nutrients, fluids and rest it needs to recover and grow. 

Because of this lag, you need to ensure that your workouts are staggered correctly. If you’re going to do some strenuous cardio, make sure it is at least 48 hours before (or after) a weightlifting session. By staggering your workouts in this way, you can ensure that neither form of exercise gets in the way of the other. Because of this, neither goal is compromised. 

Think About Your Daily Routine 

If you lead an already active lifestyle – maybe you cycle to work, go on a walk during your lunch break and play five-a-side after work – you might not need to do much cardiovascular exercise beyond that. Similarly, if your job requires you to be on your feet all day – rather than slumped at a chair in an office – you might already have the ideal blend of cardio and weightlifting. 

If, however, you’re not particularly active during the week, you might want to consider squeezing in a few sessions of cardiovascular activity. That could be a gentle jog around the block, a few lengths of swimming or an evening bike ride.

4 Smart Ways To Maximise Muscle-Growth Using SuperSets

What Is A Superset In A Workout? 

Whether you’re a trainer, athlete, or casual bodybuilder, you’ve undoubtedly heard about supersets. Basically, what they refer to is the practice of performing two different exercises, back-to-back, with minimal rest. For a while, supersets were all the hype. I mean, who wouldn’t want to be done with their workouts faster without having to compromise on quality or performance? Supersets stimulate muscle building faster than doing straight sets, and also help increase oxidative capacity [1], so you can burn fat faster. 

To a certain extent, supersets continue to attract some attention, but significantly less than they used to. The reason for this is that recent medical research has weighed in on the subject and found same-group supersets to be detrimental to muscle growth [2]. However, if done the right way you can quickly reap a ton of muscle-building benefits, including increased testosterone [3], improved cardiovascular fitness, and of course bigger muscles. 

Some of us have experienced this significant physical shortcoming first-hand. However, there’s a type of superset that is tremendously beneficial, particularly when the practice revolves around agonist-antagonist pairs of muscles. I’m talking about a training technique that goes by the name of reciprocal superset training (SUPER). When supersets are used in this manner, they can help bodybuilders achieve two outstanding things: 

1. Save tremendous amounts of time in the gym and cut workout durations by as much as 50%, which is incredibly useful for busy professionals. 

2. Effectively maximize muscle growth by increasing total training volume, as well as muscle activation. 

In what follows, I discuss even further my experience of how you can use supersets to your advantage. 

1. Do NOT Pair Demanding Compounds 

Taxing movements such as the deadlift or squat should not be coupled together in the superset programme. If you want to apply the technique to leg day, you can easily do so by pairing hamstrings and leg extension. The reason for this is that supersets are naturally taxing, compound movements on the whole. The squat and row or the overhead press and bench press do not mix well with this technique. Using compounds and supersets in this way will only decrease your performance output, but also result in unnecessary muscle damage, as well as prolonged inflammation. These drawbacks raise red flags for trainers and bodybuilders alike because everyone knows just how destructive and debilitating the latter three can be. 

Should you want to maximize your rest time when doing squats, the scapular pull-up, essentially a chin-up done with a pronated grip, has the potential to serve as good superset pair. This is due to kinesiology, as well as the muscle groups that are activated in each instance. On the one hand, the squat effectively compresses your back muscles as the weight of the barbell pushes down on your spine. On the other, the pull-up helps relieve all of that tension by lengthening your body. If you find you’re very tired, just hanging from the bar will help you improve your squats by helping you revert to a normal, resting posture. 

As you may have already noticed, the pull-up/back squat superset is a case where the two types of exercises complement one another quite neatly. Unlike the squat, the pull-up is not a compound and, therefore, does not tax your body to the same extent that former does. If you want to do the same thing with the overhead press, then you should aim for an isolation exercise for your lats, such as the straight-arm cable pull-down or chest-supported row. The key, as you will soon find out, lies in the way and degree to which your chosen supersets activate your muscles. 

2. Pair Muscle Groups That Don’t Interfere With One Another 

We know that increased volume load is the ultimate way to induce fatigue and tap into that enhanced training stimulus [4]. This is the theoretical reason why supersets should lead to better gains. However, if we constantly target the same muscle over and over again, we objectively risk causing a catabolic response, as in the case of Brentano et al.’s investigation. Similar results were demonstrated in numerous investigations on supersets because muscles need, and I mean upper-case, bold emphasis NEED adequate rest in-between sets. Ideally, you’d want to provide somewhere between 3 to 5 minutes of rest for a muscle group before hitting it again [5]. 

As you may have already deduced from the previous tip, the only way you can reap the benefits from the increased volume load, provide adequate rest for a muscle group [6], and spend as little time as possible in the gym is to use what coaches refer to as agonist- antagonist technique. This helps you deadlock the potential for increased growth and performance associated with supersets without having to worry about crippling muscle damage. Simply put, you just have to superset muscles whose functions do not overlap. As in the above scenario, this will ensure that you don’t overwork a specific group and end up doing more harm than good. The classic agonist-antagonist combo is biceps and triceps. 

Aside from squats / pronated pull-ups, overhead press/chest-supported row, you can also safely superset bench-press/seated row, bench-press/barbell row, as well as knee extension (quads) with knee flexion (hamstrings). Quite at odds with many investigations on the topic of supersets, Paz et al.’s study concluded that supersets allowed their participants to do more reps and also lift heavier weights. Their observations and EMG readings were all pointing to this conclusion, which led them to assume that it was the increased interval of rest that unlocked the beast of higher volume loads. With nearly two decades’ worth of experience in coaching, I can vouchsafe that this is definitely the case. 

3. Rest Is Paramount 

Since I’ve just mentioned rest, let me repeat that the third pillar of maximizing lean tissue growth through supersets is the amount of rest you give to a specific muscle group. Paz’s influential and thorough examination concluded that a sufficient rest period was what set their results apart from contradictory findings on the topic of supersets. Many get the impression that the supersets technique essentially means going berserk through the gym, jumping from one exercise to another with barely any time to breathe. This is not how you grow muscles with the SUPER routine, though. This is how you lose them. 

For instance, if you’re hitting hamstring with quadriceps, you want to allow at least 60 seconds of rest between each exercise. You’ll see some coaches refer to this approach as staggered rest. If we allow for an approximate of 40 seconds to complete a set, as well as 20 seconds total to get on and off, you’re looking at about 3 minutes of rest before engaging a muscle group yet again. Under no circumstance should you try to rush these downtimes, as they will ensure that enough oxygenated blood and energy get to your deep fibres and prepare you to deliver as much performance as possible on the next set of reps. 

In the most extreme cases, as you would have undoubtedly heard in people undergoing Cross-Fit or similarly strenuous routines, exertional rhabdomyolysis becomes an actual threat. From a mental and cardiovascular perspective, the superset approach can be very stressful on your system, which is why it is strictly not recommended to people who have just started exercising. A good way to start with supersets is to try to incorporate one pair every training session, while keeping a close eye on the rhythm that is most comfortable to you. 

You should try to wiggle out of the comfort zone, but not to blast it off entirely. While we all want to benefit from that increased rep-range [7], the only way to do so in a constructive manner is to take it step-wise. 

4. Less Time, More Growth 

If properly executed, supersets can help maximize your muscle growth given strict training time limitations. This is achieved through the bottom-line increase in volume load, as a result of being able to do more reps, lift heavier, or both. More importantly, even for those who are not rushed to finish their workout by an incredibly busy lifestyle, the SUPER system was shown to effectively increase muscle endurance when adequately implemented. 

Especially if you’re not a veteran bodybuilder or athlete, my advice is to try it out with a trainer, as they will be able to gauge whether your cardiovascular system can withstand the stress and help you push through those near-failure reps. Alternatively, they will also be able to tell you whether you need more cardio fitness in order to be able to complete a full routine of supersets. 

Final Thoughts

Regardless of whether you’re doing it on your own or with a professional, a) avoiding conflicting compounds, b) providing adequate rest, and c) the overall idea of agonist-antagonist pairs is what you should be taking away from this piece. After having done it myself, I can guarantee that you’ll feel heavenly because few other strength routines will take everything out of you like supersets do. Now hit the gym and start maximizing your muscle growth!


List Of References: 

[1] How To Lose Weight Fast: 10 Smart Ways (Guaranteed To Work) https://www.dna-lean.co.uk/blog/lose-weight-fast/ 

[2] Muscle Damage and Muscle Activity Induced by Strength Training Super-Sets in Physically Active Men – https://www.ncbi.nlm.nih.gov/pubmed/27243916 [3] 19 Breakthrough Ways Proven To Increase Testosterone (NATURALLY) – https://www.dna-lean.co.uk/blog/increase-testosterone/ 

[4] Volume Load and Neuromuscular Fatigue During an Acute Bout of Agonist-Antagonist Paired-Set vs. Traditional-Set Training –  https://www.ncbi.nlm.nih.gov/pubmed/28933712 

[5] Recommendations for natural bodybuilding contest preparation: resistance and cardiovascular training – https://www.ncbi.nlm.nih.gov/pubmed/24998610 

[6] The effect of an upper-body agonist-antagonist resistance training protocol on volume load and efficiency – https://www.ncbi.nlm.nih.gov/pubmed/20847705 

[7] Effects of different rest intervals between antagonist paired sets on repetition performance and muscle activation – https://www.ncbi.nlm.nih.gov/pubmed/25148302

Weight Lifting Could Be The Best Workout For You

Are you someone looking for a great workout? Maybe you are trying to get more daily exercise in and don’t know where to start? Well, why not go all out and pick up a whole new routine, one that will really benefit your mind and body. 

If you are someone who is getting into the habit of leading an incredibly healthy lifestyle, this is the post for you! Sure, you’ve started going for a run in the morning or a swim in the evening, and you’ve begun to change your diet to really fill you up and thin you out, but there are some workouts that are more worth it than others. And weight lifting might just be the best routine for your fitness goals - let’s take a look at why. 

You’ll Sleep A Lot Better 

Sleeping well is something a lot of people have trouble with, and if you’re someone who’s looking to fit some better kips in, this is your chance to sort out some of the most common struggles we have in the modern age regarding our sleep cycles. And when you’ve had a bad night, you’re going to have a bad day, and the cycle goes on and on until you’re exhausted. 

Weight lifting can help sort this problem out. When you’re weight lifting on a regular basis, even just breaking out the small dumbbells to give your biceps a quick workout, you are going to be able to stay asleep for longer during the night. And you are going to fall into deep sleep for a lot longer, which is where your sore and worked muscles will be able to repair themselves, and that’s how you grow stronger! 

You Will See Results A Lot Faster 

For all of us on a strict schedule, weight lifting is going to be the best workout to try and fit in. This is because of the fast results it can have on your body - of course, the results won’t be exactly instantaneous, but you are going to see your muscles grow stronger and sharper a lot quicker than someone on a simple cardio workout. 

And this is because you’re directly working them, tearing tiny rips in the fibers of your muscles, that naturally repair themselves whenever you fall asleep at night. Seeing as you do so on a nightly basis, well, the fast process can speak for itself! Feel free to look into a personal trainer like UP Fitness to make sure you’re always getting results as you grow strong and stronger, as your current set of weights won’t work for you for forever! 

Weight Lifting Works Wonderfully Well

Weight lifting is an incredibly useful workout, and it’s one a lot more people should be getting themselves interested in. Your muscles are one of the core components of your body, and you need to take care of them as much as you do your bones! Work them out more often if you’re worried about them.

I hope you enjoyed this blog post about why weight lifting is the best workout to build strength and muscle mass on a frugal budget.

Interested in more articles about frugal fitness weightlifting? 

Read Related Resources:

• How To Get The Fitness Results You Want

• When The Going Gets Tough, The Tough Get Fit


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Common Weightlifting Injuries & How To Avoid Them

Many frugal weightlifting workouts begin with modest goals and therefore include modest exercises. Participants may not want to enter a Mr. or Ms. Universe contest or appear on the cover of a popular fitness magazine; they just want to look and feel better. Even if the exercises involve a low number of reps and a low amount of weight, an injury is still possible. That’s especially true if weightlifting is almost a completely new endeavor and your muscles aren’t used to lifting anything heavier than a briefcase or small child. Since being injury-free is an important part of any frugal workout, here are some common injuries to be aware of, as well as some prevention tips. 

Lateral Elbow Tendonitis 

“Tennis Elbow” is probably one of the most misleading physiological nicknames in the book because the injury typically has nothing to do with either this sport or this body part. Instead, over-gripping inflames the tendons on the lateral side of the elbow. 

Among new weightlifters, tennis elbow often strikes on the non-dominant side, since these muscles are the most under-developed. If a person reaches or grabs, the dominant side (the right hand for right-handed people) nearly always does the work. To get a feel for how under-developed the other side is, try making a fist with your non-dominant hand and clenching it. If you feel pressure near the elbow, you are probably at risk for elbow tendonitis. Weight-bearing grips, even if it’s only a few pounds, will cause exponentially more strain. 

Since tendonitis is almost always an overuse injury, it’s also rather easy to prevent. Pushups build wrist muscles, so do a number of reps before you move on to curls or lifts. 

Shoulder Separation 

The AC (acromioclavicular) joint connects the collarbone and shoulder blade (clavicle and scapula). When the ligaments connecting this joint tear, the collarbone can actually separate from the shoulder blade. This injury is rare among beginning weightlifters because it’s usually associated with rather extreme trauma, but it does happen and you should take some steps to prevent it. 

These steps include keeping your shoulder tucked in and avoiding weightlifting exercises which require you to extend your arm away from your midline. 

Disc Herniation 

Similarly, some refer to this back injury as a “weightlifting injury.” Many times, weightlifting is little more than the straw that broke the camel’s back. Chronic poor posture forces the spine into an unnatural position. When the person applies physical stress to the back (i.e. lifting something heavy), the disc, which is the soft cushion material inside the spin, squeezes out and places pressure on the nerve. 

The stress only needs to be something extraordinary and not something “heavy.” Many people who are already at risk sustain hernias by moving household furniture or lifting a moderately-heavy barbell. 

Drink lots of water, as a dried-out spine is more likely to crack. Moreover, there are many lightweight back braces that help improve posture and provide support in those first few weightlifting sessions. Finally, although it sounds trite, lift with your legs and not your back. Engaging your core muscles with each lift will also improve results. 

Knee Injuries 

Lots of athletes sustain knee injuries because it’s a rather delicate joint. The knee is a hinge joint that only flexes and extends. Any excessive lateral movement can cause something like: 

Tendonitis: Knee tendons are designed to provide stability, and that’s it. A lateral movement that engages the outside tendons quickly causes them to become inflamed. Middle-aged athletes are especially susceptible to tendonitis and even tendon tears, which are a little more serious. 

Meniscal Tears: This is the “torn cartilage” injury. Cartilage is great for cushioning the knee when it hinges, but if it flexes in a different direction, the muscles sometimes cannot handle the extra pressure. 

IT Band Syndrome: If the pain is generalized along the upper leg, your injury is most likely IT band syndrome. The Iliotibial band is a bundle of tissue that runs from the thigh to the outside of the knee. Improper form causes it to rub against the knee joint. 

PFPS (patellar overload syndrome, or “runner’s knee”) is also very common among new weightlifters. Again due to poor form, the cartilage rubs against the kneecap. 

Pay close attention to your form while lifting. If the knee is at all unstable, you’re at risk for a knee injury. Stretches will strengthen the tendons and stabilize the joint; a lightweight brace will have the same effect.

Conclusion

Remember that when it comes to weightlifitng, it's all about longevity and health. Don't sacrifice your joints, tendons, and ligaments for the rest of your life for a few extra reps or couple extra pounds of muscle mass. That's a lesson most of us, myself included, has had to learn the hard way.

I hope you enjoyed this article about common weightlifting injuries and how to avoid them while staying on a budget.

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What Every New Weightlifter Should Learn From The Beginning

Starting to weight lift from scratch can be hard. Not only are you unsure of your technique, but getting in the gym and starting a new regime when you’re unsure can seem like climbing an insurmountable hill. 

Here are the things you need to know as a new weightlifter. We hope these tips help you out in the future: 

Diet Is More Important 

When it comes to building big muscles, the workouts you do are 20% of the contribution to the physique you want. It simply provides the stress to break down your muscle fibers, so they grow in the right way. To gain a great physique, you will need to pay 80% of your attention in the kitchen. What are you putting into your body? How are you letting your body heal enough, if at all? Are you getting the right nutrients, the right amount of protein (1g per 1lb/s of body weight,) and the right amount of healthy fat? Or are you simply eating big and winging it, hoping that the work you did in the gym that day would be enough? 

Even if you’re relatively knowledgeable about a novice lifters dietary requirements, you should never stop researching in your free time. For example, do you know that there are even side effects of whey protein consumption? Do you know how to eat large quantities of fresh fish to avoid mercury poisoning? It’s always important to read verified advice, and never put anything in your body you’re not sure of. 

Get Some Shoes 

Your form needs to start out correctly, or else you’ll have trouble adapting to the correct pathway during your ascent. It’s much easier to correct mistakes in the early days. In order to get the right form, you need to study hard, watch instructional videos and even request the help of a specialist trainer to help you. Not only that, but you’ll need some solid weightlifting shoes. Think of the surface area of your foot, and how limited it is. The center of balance should be directly in the middle of your foot. Think of what surface you’d like to be standing on with a heavy bar on your back. 

It’s likely that you’d prefer a flat, stable surface over a soft, cushioned one. For this reason, weightlifting shoes which have a solid grounding for the sole of your foot, and plenty of surface area can help. Get them perfectly fitted. This is the best piece of equipment you could ever bring into the weight room with you, apart from knowledge of safety and plenty of water. 

Be Patient 

Everyone who enters a gym for the first time wants progress immediately. It’s likely that you’ll look in the mirror often to try and see exactly how much progress you’ve made after each workout. This can only burn you out. Instead of focusing on your progress, always focus on studying more often and better. This will help you direct your mind towards a positive future goal, while also giving you the body you want in less time than you think. Be patient, work on your whole body and not just the mirror muscles, and before long you won’t recognize the person you see in the mirror, in a triumphant and positive way. 

Conclusion

With these tips, you’re sure to have a wonderful time in your new weightlifting hobby. Stay safe, and good luck while lifting weights!

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