Weight training is for everybody, not just athletes, body builder or competitive lifters. Using weights regularly helps to develop strong bones and build lean muscle mass. Increased lean muscle mass raises the metabolism and helps you burn fat and lose weight more efficiently. However, as with every exercise, you need to know what you're doing. This is especially true when you lift weights for body building. Here's some top tips for success with lifting weights. Be realistic

If you've drunk a six-pack too many and ended up with a beer gut, you're not going to turn it into a six-pack overnight or even in a few weeks. If, sisters, your abs have been turned to jelly by three pregnancies, you're not going to get a perfectly flat stomach in a few months. Remember the old saying about eating an elephant a bite at a time? Remember that every small gain is a success that you should take pride in.

Use good scales

The old-fashioned bathroom scales just won't do, as this can't distinguish fat from muscle. You need something that can measure body fat, as this is what you want to eliminate while increasing your muscle mass.

Diet

Get the right balance of carbs, vitamins, minerals and proteins. Especially the proteins. You will need the proteins to build muscle bulk ' they aren't made from nothing! However, don't exclusively eat the proteins (you'll have problems with your kidneys and constipation if you do). Carbs, fibre and good fats are necessary too. You may also need a multivitamin nutritional supplement.

Push yourself

Your muscles will not get any bigger if they always have the same load to lift every time. You will need to increase in some way to stimulate your muscles into growing bigger. Increase reps, increase sets, increase the weights or slow down your movements to make them harder.

Eat and drink at the right time

You will need to consume some protein before and after your workout, along with a fast acting carbohydrate for instant energy. Drink plenty of water (or a sports drink) because you will lose a lot of body fluid via sweat during a workout. Protein shakes are great for post-workout meals (snacks?) and are easy to prepare and carry with you to the gym, as are protein bars. Have a look at the A-Z Nutrition range of protein supplements, all at low, low prices.

Rest

Your body will need time to actually build your new muscles. To avoid injury and overtraining, take a step back every four to six weeks, doing only a half workout for a week. Also, taking one day off in seven works well to prevent strains and injuries. Avoid stress ' the stress hormones prevent muscle building.

Aerobic exercise

This boosts bloodflow and stamina, so you will be able to lift more and for longer. Change. Don't do the same workout for months and months. Give yourself a bit of variety to work your muscles in new ways. Having said that, it's also important not to change too often. Change if you're not seeing any results for weeks on end.

Body clocks

Morning people will work out best first thing in the morning. Night owls will do better working out at the end of the day. Work with your body, not against it. Sleep. When you sleep, your body rebuilds itself ' this is the whole biological purpose of sleep. Lack of sleep lowers your metabolism.

Copyright (c) 2008 Al Short