Weight lifting can be likened to endurance training. Endurance training or Strength training is a type of training that both men and women love to engage in, which necessarily do not mean you have to use weights to engage in this type of weight lifting poseworkout. As one grows up, the muscle mass starts to naturally reduce. Whats important is that no matter your age, if you indulge in any form of endurance training it will help you reverse your loss

Benefits Of Weight Lifting

I remembered back some years when I just started working out and I was telling friends around how I enjoyed doing it but some of the responses weren’t always encouraging, they will rather I focus on real sports like playing football and so which led me to the conclusion that a few people knows that weight lifting can be beneficial

There are a lots of benefits from exercising , better mood, stress relieve, reduction of chronic diseases but its not about the negatives right now because there are only specific benefits you can get while lifting weight…

Did you know that….

The most obvious one and the reason why most people start weight lifting is muscle growth. Weight lifting if done right is the best activity to guarantee muscle growth. Professional athletes who played American football and other main factors like boxers they end up lifting weight in the gym. They don’t get that big doing their sport but even for non-athletes, muscle growth is a goal to pursue in my opinion


Because some of the time we all get judged by our appearance…like it or not.

Its just a fact!

A business man once confessed of spending over $150,000 on great looking clothes to look better in the process heweight lifting clothes generated over $690,000 in extra business that year.

Muscles in your body has similar effect either you are a man or woman. It betters your posture and tell people you have confidence in your body. But muscles are not only great in improving your social life, muscles can also help you lose fat.

They are a living tissue inside the body and the little tissue needs nutrition and care. This boost your metabolism and makes you eat more food without gaining weight.

Its about 100 calories everyday of every 10kg of muscle mass which really isn’t that much but….

Its like a peanut butter toast every day and I don’t think there are many people who do say no to a peanut butter toast unless they cannot open the peanut butter jar. This is not just a problem for women alone this is often also a problem for men. You may not starve but you can open a jar

Can Weight Lifting Build Your Muscle Growth?

Weight lifting can build your strenght gain, therefore it will save you time and save your pride. But weight lifying will not only protect your pride,it will also protect your body in general.  muscles  along with bones and joints are the foundation of your body. They are important for your stability and movement. And in weight lifting you are not only training your muscles..you are also training the bones and joints too.

were are the muscles attach In your body?…

At your bones.That’s a reason professional athletes lift weight.

It will not only make them stronger or make them look better it will also make them suffer less injuries. Also you may be interested to want to prevent osteoporosis in your old age or preventing your bones from breaking when doing sport.

Weight lifting can be beneficial for everyone. Muscles will help your appearance and confidence and will help your weight loss and strength gain and will also prevent you from injuries when doing sport,

What To Eat To Gain Weight – My Home Remedies To Gain Weight


Food Picture



weight lifting supplements

Eggs contains a good amount of calories fat and protein and are a popular food among people who wants to gain weight.
Simply eat the white part of about 3 or 4 eggs daily.
You can ear egg-white omelet or scrambled  egg white for breakfast dailyfor at least 1 month

Banana & Milk


what is weight lifting

Bananas are full of calories and contain high amount of carbohydrates and potassium that gives you instant energy.
Whosoever wants to gain weight must eat a banana daily in the morning and with a warm glass of milk

Mango & Milk


weight training workout plans


basic guide to weight lifting

Consume 1 mango (ripes) 3 times a day.
Make sure you drink a glass of warm milk after eating the mango
You will see noticeable results after 1 month


weight lifting for kids

They are packed with carbohydrates, so there is no doubt eating them regularly will help you increase in body weight.
Grill or bake the potatoes with butter or make French fries with extra virgin oil (if you prefer)
If you are eating French fries, limit your potatoe consumption to twice a week.

Clarified Butter


how to start lifting weight

Clarified butter is an excellent source of saturated fat and calories, hence it can increase your body weight.
Mix 1 teaspoon of clarified butter with 1 teaspoon of sugar.
Eat this mixture twice daily, at least 30 ninutes before eating your lunch and dinner. Follow this mixture for a month

Is Weight Lifting SAFE For Kids

With the recent obesity epidemic among children parents are getting worried and are looking for ways to help their children… and the solution is controversial…weight lifting.

Dr. Simeon Gomez a professor of sport was asked in a NBC interview hosted by Jonathan Bowler if kids could lift weight weight lifting for kidsor do other types of adult sports

aside from many adult sport exercise  program, weight lifting build muscles, of course, but also burn calories, increases bone density, and warring osteoporosis and has a number of other health and psychological benefits.

So Why is Weight Lifting Controversial For Kids Especially When Many of Them Are Over Weight?

According to Dr. Gomez one frustrating myth in medicine is “kids cannot lift weight“. That’s not true!

Kids lift weight as young as 7 years of age!

The key is: it has to be done correctly.

Kids should lift lighter weights with more repetition. The key is doing it in a supervised way with an adult supervision and doing it properly.

A renowned strength trainer in his recent book decrscibe “Why and How Of Safe Weight Training For Kids” and he practices what he preach with his 9 year old Georgia who felt the benefits.

But What About Other Athletic Activities Like Distance Running?weight lifting for fat lose

This days kids tend to focus on just 1 sport and practices it over and over again, a repetitive type of activities that might lead to overused type of injuries (any same kind of repetitive motion, the same exact way, same exact time can cause injuries to muscles to bones and most importantly to growth rate)

But done correctly, athletics are some of the sport kids can best do. They feel better, and they are strong in their sport.

And one more thing kids should do when they exercise and that is stretching. That keeps ligaments and joints loosen and make their bones and muscle to grow normally. All which help to control weight, improve self esteem and confidence…

Its kind of a win-win for kids and adults.


Which Supplement Do I Need To Build Muscle And Lose Fat

There are enough supplements on the market to make your head spin and unfortunately not ALL are of high quality and many of them are totally unnecessary. In an effort to keep you from wasting your money on supplements you just don’t need and to get you the best result possible here are some few guides to help you decide.

Are you interested in supplements?

Before we start, I have to bring up a misconception about supplements in general that many people have especially the beginners. Many people believe that taking a certain supplement will give you some kind of insane edge and all you just have to do is find the 1 supplement… and bang! Results will just come pouring in

This is one perfect opportunity for supplement companies to pitch you one product after another as that elusive magical supplement that in reality you don’t need

I want you to know that you can be someone who never took a supplement in your life and you can get way farther than someone who took supplements all the time. That’s because success with building muscles and burning fat comes down to the intensity of your workout and proper nutrition tactics

Proven Weight Gain Supplements That Actually Work And Are Effective

Supplements are only a tiny of your results. With that said, supplements can be used to take advantage of that tiny push that they can give you, the problem that I hope to take away in this guide is that there are tons of supplements out there while really there are only a couple of them that actually work and that are actually effective

The first supplement that can help and its probably the most widely used supplement is whey protein powder. It may be hard for you to get enough protein out of the diet and supplementation with protein powder can really definitely help you hit your macros. Its also great to have protein powder after workout or when you are on the go.

There are different type of  protein supplement products on the internet that you might want to buy, but I really like Whey Protein isolate  by clinical nutritionist because its cheap, taste good, and its very efficiently absorb by the body. My favourite brand is Elite Performance 612 Protein Isolate its 100% gold standard whey isolate. If you are lactose intolerant consider an ECG based protein powder instead.

Cratine Supplements For Beginners

The next supplements that work very well is creatine. Different people will experience different type of results with different kind of creating. And there are a lot of different types. Creatine monohydrate  is pretty much the most basic form of creatine. Probably the cheapest,and happens to be the most studied.creatine-powder

Creatine monohydrate has proven itself studies after studies, so it’s a pretty bet to start with, there are other types like PrimeBurn for example that claims to reduce bloating and claims to have to cycle it at all.

However not one kind of a creatine have the backing with scientific evidence like monohydrate has. My favourite creatine is probably the cheapest one. Its just plain Body Fuel Creatine Powder from Clinical Nutritionist . I used to take  when I use to bulk, it will always help me to put on some weight. However this was like 5 years ago so theve probably changed the formula by now and the old formular I remember used to contain a lot of sugar in it.

Now like I said if I take creatine it will be pure monohydrate creatine from Clinical Nutritionist

Supplements That Gives Superb Energy You Need

Next stop is your stimulants and your supplements that gives you energy such as nitric oxide, caffeine vitamin B,fat burner supplement

Nitric oxide will help give you great pump during your workout and will also gives you a bunch of energy and will squeeze out those last couples of abs. NO2-MAX wll help you recover faster between your sets by decreasing fatigues. rapidly increases blood flow for a high geared, longer lasting workout. …… cafeins and vitamin B are supplement you take before workout as well.

Most good pre workout supplements will include the combination  of these in one supplement. The trick with making sure your pre workout supplement stays effective and continue giving you energy is to not over use it.

I have point where I was taking pre workout supplement before everyone of my workout and what happen is that you start to become kind of dependent on the pre workout supplement to just get a good regular workout in.

Of course supplement company want you to believe that you should take it before everyone of your workout but I think that is a less effective way to use a pre workout. To get the best effect from your pre workout supplement, you should only take them once, maybe twice a week during the workout in which you want to really work on increasing your work load on intense level and breaking some personal records.

My favorite pre workout supplement have been the same for a very long time. NO2-MAX  pre workout supplement from CrazyBulk always do the trick for me

Top Recommended Cutting Supplements To Burn Fat

The last two supplement I want to talk about and I recommend are for when you are on a cut and you are trying to burn fat and minimizing muscle loss. BCAA’s are Branch Chain Amino Acids and L-Glutamins will help spare muscle tissues during a calorie deficit

Everyone that has lowered their fat percentage to a pretty low level has run into a problem of at least losing a little bit of muscle mass in the process. This is inevitable but we can do our very best to prevent this as much as possible

If you are already taking a protein powder then BCAA and L-Glotamin are already included in that powder, for that reason the only time you need more is when you are cutting calories. My favourite brand for both of these once again is from crazybulk company and they are pretty cheap too

That’s it guys, those are the only supplement nutrition that you really need. You may be wondering why I did not talk about fat burners, the answer to that is that for the most part they are very unhealthy for you and can cause a bunch of different problems.

Green Tea Fomula Best Alternative To Fat Burner SupplementGreen Tea Extra Strength 10,000mg 95% Polyphenols (90 Capsules)

The only fat burning supplement that you should take are Green Tea Extra Strength 10,000mg and EGCG (that is actually deriverd from green tea itself). Im really surprised by how many knowledgable, well intensioned fitness professionals recommend fat burners to their clients.

Focus on creating a substancial calorie deficit and you wont need to take any unhealthy fat burning pills.

There you go guys, my complete guide to weight lifting and supplementations for beginners. If you enjoy this article please do not forget to share by clicking the social share icon on your side.