Should I do aerobics before or after weight training?

There is no single way to balance aerobics and training, it really depends on where are at in your muscle building progress and overall fitness level. If you’re just getting started, I suggest trying doing fifteen minutes of aerobics, then abs, then your weight lifting routine last. If you’re just starting and not as fit as you’d like, you might want to do a five-minute cardio warm-up, then your weight lifting, and then finish your with some more cardio. Some people prefer to save cardio for last, however doing some brief cardio at the start of your workout can help get the blood flowing and consequently help you to avoid injury. You can try all of these methods during your weight lifting routine and see which you like best.

Should I use health supplements?

While not essential, your weight lifting routine will be greatly improved, as will your progress in building muscle, by a very good vitamin and mineral supplement. You want a time-release vitamin, with minerals, and you want to buy the highest quality vitamin, not a discount store off-brand. Your weight lifting routine will take a lot out of you, and none of us eat as well as we should. Good vitamins are essential.

To help your weight lifting program build the muscle you want, you also need a good protein supplement. Choose a supplement made from whey and casein. You can try several and find the one you like the best in terms of flavor and texture, but if you’re serious about your weight lifting routine, you need a good supplement. Probolic SR is a personal favorite.

When I’m just getting started, how many days a week should I work out?

When you’re just starting, your weight lifting routine should take you about an hour to an hour and a half, no more than four days a week. Three days a week is fine at first. Your lifting routine should be fifteen to twenty minutes of cardio exercise, ten minutes of abs, and forty-five minutes to an hour for your weight lifting routine.

How many sets do I do, and how many reps per set, for each area?

The muscle groups you’ll target in weight lifting are chest, shoulders, biceps, back, triceps and legs. When setting up your weight lifting routine, pick one exercise per muscle group. Do three or four sets, ten to twelve repetitions per set, for each exercise, for the first six weeks. At that point, you can make changes in your weight lifting routine to fit your personal needs.

Should I buy a lifting belt? How do I use it?

If you plan on doing any type of free weight leg exercises as a part of your weight lifting routine then buying a  good lifting belt is definitely a good idea. If possible, buy a high-quality leather belt. You’ll need to use the belt for support during overhead lifts, deadlifting, squatting or really intense lateral raises and standing curls. However, you shouldn’t wear the belt all the time. When your lower spine is not getting a lot of extra strain, take off the belt and let your muscles move through their full range of motion to make your weight lifting routine really work.

Is drinking lots of water important to my weight lifting routine?

Yes. Drinking lots of water is important to good health, in general. A good rule of thumb is two liters a day. If you’re drinking bottled water during your lifting routine and cardio workout, this helps you stay hydrated, but you will also want to supplement this by drinking throughout the day. There are a few things that influence how much water your body needs. Larger people should drink more water, and you should drink more when it’s hot or you’re working out heavily. An additional benefit is that water helps keep your muscles from cramping. Hydration is key in any sport, no less so in weight lifting.