Beginner’s Guide to Weight Training Exercises

Workout Fuel
How should I eat to pack on muscle?
Often. Think of your muscles as stored protein. So you need a surplus of new protein to add size. You also need adequate carbs, which minimize the breakdown of old protein after an intense workout, speeding muscle growth.

Eat enough calories to gain a pound a week, divided into five or six small meals a day. That ensures there are always plenty of raw materials available for building muscle. Try a diet that's about 45–50% carbohydrates, 30% fat, and 20–25% protein. (About one gram of protein per pound of body weight.)

How should I eat to lose fat fast?
It's probably no surprise that cutting carbs is the quickest way to lose lard. That's because a low-carb diet lowers your levels of insulin, a hormone that promotes fat storage. You'll still need lots of protein, but your fat intake is just as important. Research shows that you burn more fat when you eat more fat. Overall, limit your carb intake to about 10–15% of your total calories, while eating the rest of your calories from equal parts protein and fat. Cap your weight loss at about three pounds a week.

Should I eat before or after my workout?
Eat both times. Research shows that eating right before and right after a workout increases the rate at which your body stores new protein—in the form of muscle—and decreases the rate at which it breaks down old protein.

Before your workout: Consume 5–10 grams of high-quality protein—without significant amounts of calories from carbs or fat—about 5–15 minutes before your workout. The easiest way: Mix up a protein shake.

After your workout: For fat loss, immediately consume at least 10 grams of protein—no carbs, no fat. For muscle, consume at least 10 grams of protein and 20 grams of carbs.

Ways to Avoid a Beating

» Keep your shirt on. Enough said.

» Avoid walking in front of a guy who's lifting in front of a mirror. It gets the same reaction as stepping between him and his girl.

» Re-rack the weights—dumbbells and weight plates—after using them.

» Don't give anyone lifting advice.

» Don't do curls in the squat rack. Think about it.