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Weightlifting is a serious sport to some but to many others, it’s a good way to keep their muscles working and well-toned. However, a negative stigma often revolves around this fitness activity. The idea that lifting weights will turn you into a real life hulk is so “mainstream” that people who dislike having this specific body type are afraid of even trying the exercise themselves.

How To Gradually Lift More Weight

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Weightlifting is a serious sport to some but to many others, it’s a good way to keep their muscles working and well-toned. However, a negative stigma often revolves around this fitness activity. The idea that lifting weights will turn you into a real life hulk is so “mainstream” that people who dislike having this specific body type are afraid of even trying the exercise themselves. There’s also that stereotypic notion that lifting weights is a “manly” exercise, crushing the interests of many women who, at first, were inclined to try the sport.

If you have this silly stereotype that weight-lifting is an activity solely for the benefit of men, then it’s definitely high time you start changing your views. Lifting weights is a fitness regimen that can benefit men and women alike. And no, it will not make you look like Goku from Dragonball Z. It will also not turn you into another massive Marvel character. Lifting weights is healthy exercise – and something you should definitely try too!

If you have problems with your weight (you either want to reduce, gain, or maintain) or have issues with untoned muscles, weightlifting exercises can really help you resolve these problems. It will even lead you to having a better lifestyle – that is, if you allow it to. To add, weightlifting has never been easier thanks to today’s technology.

The only thing you should be wary of is when your body reaches the “plateau phase.” This happens when your body has already gotten used to your weightlifting routine and stops delivering desired results. When you reach this stage, the usual response is to liven up your routine; take it higher.

However, how does one gradually increase his or her lift capacity? Well, here’s how:

Repetition

If you’re wondering why you can’t lift heavier weights even though your body’s built is considerably large, allow me to lay your worries to rest. You can’t lift those heavy weights because you’re not used to them. Your size doesn’t determine your strength; it only determines the possibility of your strength. It means that you have the potential to have the strength of the big man you are but you still have to work for it. If you don’t know how to efficiently channel this “potential strength,” you won’t be able to use it as effectively.

If you want to begin lifting heavier weights soon for whatever reason you may possible have, start from what you can manage. It doesn’t matter if what you can currently lift is only 10 kilograms; you can always do more reps to compensate. Repetitions help your muscles adjust. More repetitions mean that your muscles are being put to work twice (or even thrice) as much. It helps build them; it helps prepare them for bigger weights.

Also, high repetitions are great for toning muscles. If you’re particularly happy about your build already and only want to tighten those loose muscles, then lighter weights with more repetitions will do well for your exercise. This is a technique men and women alike are fond of.

Consistency

Next, if you desire to lift more weights soon, then you have to teach yourself to remain consistent. Don’t be an “off” today “on” tomorrow type of person. If you vowed to follow a particular schedule for your workout, see it through. If you said you’re going to do 100 repetitions each day, still, see it through. Always, always remain consistent. You see, consistency is the key to developing the strength of your muscles. You will reap the benefits of your training the moment you stop making excuses for yourself and start getting to work.

On a more general note, don’t expect other people to keep their promises when you can’t even keep your own. Again, be consistent.

Discipline

Bundled with consistency is discipline. These two go together like peanut butter and jelly. Consistency requires discipline and discipline develops through consistency. When a person is well-disciplined, his actions become consistent. The same goes for working out. Teach yourself to be disciplined in your weightlifting efforts. Commit yourself to your training like your life depends on it and don’t postpone for tomorrow the things you can do today.

Another good sign of discipline is when you can rid yourself of old bad habits and replace them with new ones. If before you’d stay up late to watch comedy shows with a beer on each hand, this time you commit yourself to sleeping in early because you’ve got weightlifting training to attend to tomorrow. This is the kind of discipline you need to transform yourself – to transform your strength.

Diet

Any dedicated weightlifter knows that his or her diet heavily influences his or her training. As they say, you are what you eat. When you eat healthy, you are healthy. When you eat junk, then you are junk. Get it? Your diet can either make or break your weightlifting career. Make sure that you eat right.

So what is a weightlifter’s diet?

Well, first and foremost, protein is a must. It’s the muscle building material of the body. It’s basically what’s going to give you strength. Other than protein, you should keep carbs, sugar, and fat intake to a minimum. I’m not saying you should quit eating those things; just moderate your intake of them. Also, you should consume more fruits and vegetables. They should give you the energy you need. Complete your diet-exercise tandem with some cardio workout and you’re good to do. Try using recumbent bikes or treadmills.

Gradual Exposure

Now, it’s time to talk about the shift. When increasing your weightlifting capacity, it’s important to know how to take things slowly. Don’t suddenly jump from twenty to fifty kilograms in a day’s time. That will put your muscles under a lot of stress and may possibly strain them. Instead, expose yourself to heavier weights gradually. Add a little more every other week or so. By doing this consistently, you’ll get to where you want to be. Just take things one day at a time and don’t rush.

Don’t worry. This isn’t a race.

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