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For your safety make sure you have a spotter.

Weight training, alone, can't provide every thing you need to build muscle and stay fit. Remember you need good nutrition, 8 hours of sleep, a proven workout plan and dedication. The bottom line is, "It's up to you." It seems as though many more people are becoming interested in health and physical fitness. Individuals of all ages are searching for ways to improve their diets, lose weight and define their physiques. The best way to define your body is by learning how to exercise properly and shifting your weight loss regimen into high gear. Today the hottest trend is for an individual to shed those unwanted excess pounds and attempt to gain muscle mass fast.

You can not just go to the gym and expect your body to change without understanding what you need to do. Weightlifting and resistance exercises will help you build muscle and eliminate the excess fat. Begin with light weights that you can handle easily. Once you have established the proper form and mastered the correct number of repetitions you can exchange those lighter weights for weights that are going to provide the physical challenges which are necessary to build muscle. It is important to remember that you should always increase the number of reps in a set of exercises before you attempt to move to heavier weight.

Free weights such as dumbbells and barbells are more challenging than the weights that are attached to resistance machines. You will also be required to perfect your weightlifting form when your workout includes this type of equipment. If you want to gain muscle mass, you will need to concentrate your efforts on exercising with free weights. Study yourself in the mirror and make sure that your posture, stance and lifting techniques are correct. You can also ask for assistance from a personal trainer, study weightlifting videos on YouTube.com, read books or get advice from more experienced gym members.

Cardio exercises such as running, aerobics, treadmill sessions and jumping rope are going to speed up your ability to burn fat but these exercises will not help much with gaining muscle mass. Your gym sessions need to include workouts that are going to challenge your muscles to the point of exhaustion. This is commonly known in the bodybuilding world as muscle failure. You will need to perform 3-4 sets of 12-15 reps for each of your exercises. These numbers are designed to help you replace that unwanted fat with the lean muscular definition that is going to demand attention from others.

Isolate your muscle groups and work different groups on different days. For instance you could work your upper body (biceps, triceps, pecs and lateral muscles) on Mondays, Wednesdays and Fridays. On Tuesdays and Thursdays you could concentrate on building the larger muscles in your glutes, thighs and calves. If you prefer a full-body workout regimen you should give yourself one full day of rest in between each of the exercise sessions.

When you are trying to build muscle you have to exercise at least 3-5 times a week. Never perform weightlifting routines on consecutive days because your muscle tissue must have at least 24 hours to repair and rebuild. Muscle Building