Weightlifting involves lifting weights and dumbbells. For its part, bodybuilding aims to acquire strength, endurance, and explosiveness in the person who practices it. Both of these physical activities are used to build muscle in the body. The two can go hand in hand, and you will certainly feel lost when starting out with one or both. Fortunately, it is always possible to find the right way to start your training.
Workouts and exercises for beginners
If you are new to weight lifting and bodybuilding, you can try working out three times a week. Spread these three sessions over every two days, but it will really depend on your work schedule and the hours you can train.
Start with basic exercises for each part of the body and do two exercises in 3 sets of 8 to 12 repetitions, for each part. For example, when working on the shoulders, use a pushing motion and then a side lift motion.
If you want to work your chest, use a flat bench press and dumbbells. Other parts of the body are also set in motion with this exercise. When you are a beginner, set up a basic program to get started.
Back exercises
They include a downward pulling motion and then an upward pulling motion while seated. The number of sets and repetitions is the same as before. It also works with other parts of the body indirectly.
Exercises for the arms and legs
Working the arms is ideal for beginners. You won’t need to put in a lot of effort.
Speaking of leg exercises, all you have to do is work them out by doing curls, extensions and pushes. 3 sets of 12 to 15 reps should be enough to tire you out.
Exercises for the abdominals
One of the best exercises is the hanging leg lift with the straps. It works the whole trunk and really brings out the definition.
To finish, you can do 20 minutes of cardio, then your choice of the treadmill or the bike. This is a compendium of basic strength training for beginners that will get you off to a good start.
The Right Diet For Beginners In Bodybuilding And Weightlifting
Training is important, but you also need to consider what you eat. If you train hard and keep eating the wrong foods, the results won’t be as fast and you will get discouraged. It takes discipline and hard work, both in the gym and in your kitchen. You can cut out sugars, white flour products, and fried foods. This alone will make a huge difference.
Then increase your protein intake at least five times a day, and divide it at hourly intervals. For your protein-rich meals, which can consist of chicken, tuna, egg whites, steak, and fish, you can add a salad, a small portion of rice, oatmeal, or potatoes. Diet is very important for successful training.