Weightlifting and strength training programs are excellent if you want to get into shape or become physically fit. While following a healthy workout regime is great, exercising without guidance and training can be challenging.  In this weight training guide, we will help you know steps, guidelines, and rules on the best exercises to try if you have just started exercising. If you have followed a strict diet or have done cardio before and have failed to witness the remarkable results, try strength training.  This way you train your body consistently, perhaps twice a week for about 12 weeks to witness the benefits like: Enhanced muscle contractile strength Improved tendon strength Increased size of muscle fiber Improved ligament strength When the above happens to you, you will feel healthier and less prone to injuries. Basic Lifting Etiquette Lifting is not just entering the gym and holding barbells, dumbbells or other heavy equipment in; instead, there are some lifting etiquettes also.   When lifting, carry a towel with you. And after the lifting, don’t leave until you wipe off the benches, machines, and equipment that you have used. In case you have used barbells or any other equipment that requires re-racking, ensure you do so before leaving the gym. If you are using a machine that another person is waiting for, don’t rest for extended periods. This can be inconveniencing for others as well.  Mistakes to Avoid Irrespective of your background, weight training is another sphere altogether that requires you to watch out for some common mistakes that can derail your performance. For instance, the weights you see in the gym are for different stages in your journey. Lifting too much too soon can undermine your form and expose you to injuries. Take your time before going through repetitions as some of the perks of weightlifting come from muscle tension during slow and controlled movements. Also, make sure to get enough rest, not too long, or too short; aim for having 30 to 90 seconds of rest. Weight Training Workouts While there are several workouts you can try, the best approach is to have a coach who takes you through each workout at least for the first few days. Some of the weight training workouts you can target are: Leg press Treadmill Butterfly Triceps pushdown Machine shoulder press Machine bicep curl Air bike Ab crunch machine These workouts will help you maintain overall health and fitness especially to the beginners who have never done any workout before. Critical Training Tips For effective training, ensure that you stay hydrated; take about 8 to 10 glasses of water daily. When it comes to diet, eat small portions but make sure to consume balanced meals at least 30 to 60 minutes before your workout. Always keep a record of your activities in the gym and track your progress. There is no greater satisfaction than knowing that you are doing the right thing towards your goal.        
KUNAL JHAVERI | 05 Aug 18
  Core exercises are very crucial in improving your balance and stability. They train your pelvis muscles, abdomen, hips, and lower back to function in harmony. The core includes the erector spinae, lower lats, and obliques fondly referred to as the traverse abdominis. When you talk about core training, you are basically engaged in CrossFit training that strengthens and develop these stabilizer muscles. The following are some of the workouts that can help build your core and your ab. Dumbbell Side Plank Rotation This exercise is a brilliant combination of scapular mobility and strength. If you want to build back lost range of motion in your shoulder blade during injury cycles when the shoulder region gets protective and tight, side plank rotations are the best. You can also add the top armload to give your upper shoulder rhomboid some extra work. Contralateral Glute Bridge Hold This is an excellent posterior chain and trunk drill which can help you build the main muscle connection between your shoulders and hips. Just in case you didn’t know, the connection between opposing shoulder and hip joints usually shows up in lots of human movement patterns. Two examples of such movement patterns including walking and running. Through this exercise, you can prepare your body for an upcoming running session. L Hang Flutter Kicks This is an absolute core crusher and an excellent way in which to work your overhead position. Truth be told, hanging is not an activity that gets enough time on any typical day. However, by increasing your hanging time, you can add to your stock of core CrossFit exercises which you can do when hanging from a bar or rings. The benefits of this practice include engaged flexor chain followed by a hollow body position which helps in reinforcing good alignment overhead while at the same time stimulating your anterior chain. Two Arm Turkish Sit-Up Turkish sit-up is one of the workouts that places a huge demand on the anterior core. It is an exercise that trains your shoulder and enhances your range of motion. It also helps in stabilizing your shoulder through the entire 90-degree range of motion. Two arms Turkish sit up has a fantastic carryover to overhead training. Rope L-Sit Pull Up This is an advanced upper pulling exercise which gives you an amazing grip challenge. You fully benefit from this, ensure you perform equal reps using each hand position. If you can combine the rope L-sit pull up with a lower body squat variation, you can get a superset that gives you lots of rest time in between sets. The last exercise is the ring mountain climber which is a moderate core exercise that you can do with ease in any CrossFit gym. It is often viewed as a precursor to the ring body saw workout. One of the skills the ring mountain climber exercise helps you develop is the flexion of the hip on a somewhat stable spine and hollow position.
KUNAL JHAVERI | 08 Dec 17