Testing your strength against other weightlifting enthusiasts is an important milestone in the personal fitness journey of many men and women. In competition, all those workouts and energy bars pay off as you get to share your achievements with others and get the rush that comes from striving to be the best.
For first time weightlifting competitors, events may be intimidating, and there are many mistakes that new competitors may make that can result in embarrassment or injury. To make your first competition a memorable one for the right reasons, try these preparations for your debut event:
- Know the rules – Weightlifting is a very detail oriented sport, and there’s little leeway for error at competition. Be sure you know your weigh-in and lift time, and be prompt. Also, be sure you lift according to the rules, and avoid lowering the bar until you hear the “down” command from the center judge.
- Don’t compete until you’re confident – Lifting in front of judges and an audience can cause a bit of stage fright, especially among lifters who are unsure about their strength and abilities. Enter an event when you’re sure you are ready to compete.
- Have and established training routine – Prior to a competition, you should have a steady diet and workout regimen. Just a few weeks before competition is no time to make major changes to your routine.
- Be conservative in your initial lifts – Don’t overextend yourself or try to lift something heavier than you usually do. Ease your way into competition, and realize that it will take some practice before you start winning events.
- Have the right attire – Not having the right attire not only puts you at risk of injury, it can also make you the object of derision among fellow lifters. Take the time to get the right shoes, belts, braces, and other gear you need to compete at weightlifting events.
- Work with a coach – If you plan to lift competitively, working with a coach is strongly advised. Coaches can guide you through the mechanical aspects of a competition, ensuring that your form and technique are proper. They can also help you with the social aspect of competition, instructing you on proper etiquette during events. The weightlifting community is pretty tight-knit, so connecting with a coach who knows the ins and outs of competitions is a huge help.
Better coaching, a renewed national interest in fitness and increasing numbers of women participating in weightlifting is quickly growing this exciting sport. Competitive weightlifting is a great way to build your physical and mental strength, and make new friends and social contacts. Making a good first impression by hitting all the right cues on your debut event will go a long way toward helping you make the most of competitions.
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There are certain reasons why you might want to change your workout routine. It is important to not change your routines too often—otherwise, you will never receive the benefits of making the change in the first place. Most routines will provide the desired benefits, and changes are not always necessary as long as you do not have outrageous goals. However, there are times when a change is needed, such as:
- You change your goals. For instance, initially your goal was to lose fat, and now you want to build muscle. Adding weight training and replacing some, but not all, of your aerobic exercise routines will help start building muscle.
- You are getting bored with your routines. If you are getting bored, and it is affecting your motivation to exercise and train, a change could help reinvigorate your motivation. You might want to work with a professional trainer to create new routines that still address your goals and objectives.
- You have reached a plateau, and your routines are no longer working. It is worth mentioning, if you are just starting out, that it takes longer for your body to adapt and adjust, so it is essential to wait for a longer period of time, of about two months, before making any changes. If you have been working out longer, and your body and muscles have adapted to your routine, it could be time to consider a change.
- Something has occurred requiring a change. You may have injured yourself, your schedule has changed, or the weather has changed, and so on, forcing you to make a change to your routines. For example, you were in an accident and broke your leg. As a result, you are not going to be able to do some of your routines until your leg heals, but you should find others to do until it does heal.
These are the four most common reasons why you should change your workout routine. For most people, there should be no need to make changes unless their reason falls within one of these parameters. Rather, you should be patient and stick with what you are doing, as long as it is working and helping you reach your goals.
Keep in mind, changes are often subtle, so it may not look like you are getting any benefits from your current routines, when you are. One useful tip is to use a cloth or paper tape measure and record different body measurements on a weekly basis, like your hips, waist, chest, and so on. You might be surprised by the changes you notice when taking measurements. In addition, never, ever, under any circumstances, base your progress solely upon your weight, because fat weighs less than muscle. As your body starts shedding fat and building muscle, your weight can increase.
Additionally, changes to your eating habits and diet are highly recommended to help supplement your exercise and weight training goals. Your body requires additional nutrients, energy, and other vitamins used during your routines. This is why many people use energy bars, protein bars, and other such products, and incorporate them into their daily routines. To learn more about the nutritional benefits of using protein bars and related products, please feel free to reach out to us through our website.
CrossFit offers a variety of ways to tone up just about every muscle group, yet people are getting injured in high numbers while doing it. Since these sessions have trainers, why is it that so many people are getting injured? Like anything else, the issue most likely isn’t with the trainer, but with a lack of preparation. Even the best protein bar combined with determination and proper adherence to the CrossFit guidelines isn’t going to be enough if you don’t take the proper steps to prepare for a session.
One of the fastest ways to get injured when doing any kind of exercise program is to skip out on hydration. If you want to cut down calorie consumption, simply avoid drinks with refined sugar in them. Consider relying on natural juices and water, but avoid caffeine and refined sugar. You’re going to lose electrolytes and liquids when you start sweating during CrossFit training, and that can be dangerous. Keep something to drink on hand so that you can refuel as needed.
Use a Nutrition Plan
Skip the fad diets and use a nutrition plan that works for you. Maybe you’re trying to lose weight and want to reduce your calorie intake. That’s fine, as long as you are still getting your nutritional needs met. For example, instead of having a sandwich for a snack, enjoy one of our tasty low carb bars.
It’s a good idea to speak with a health professional who knows your unique circumstances so you can develop an appropriate diet plan. Otherwise, you could do more damage to yourself than good when you engage in CrossFit training. It’s even important to think about when you eat as much as you think about what you eat. For example, diabetics are encouraged to eat multiple small meals throughout the day in order to keep their blood sugar from spiking at any given time.
Stretch in Advance
Before you engage in any kind of training program, make sure you take the time to stretch your muscles. This helps loosen them up and prevents a lot of the pain that you may experience if you don’t stretch. On top of that, stretching helps you develop smooth, toned muscles instead of random bulky areas.
Rely on Professionals
When it comes to specific programs like the CrossFit program, make sure the trainers are certified to teach you and aren’t just someone who happened to use the program once and then decided to start training others. Relying on someone who isn’t properly trained is an almost guaranteed direct route to a future injury. It’s also important that you speak with your trainer to discuss your current abilities and limitations. In some cases, you may need to start out with a less strenuous program in order to help your body get used to exercising on a regular basis before starting the CrossFit program.
CrossFit is an excellent way to get into shape fast, but you need to take the right steps to get there. Don’t assume you can safely go from the couch to hand-stand push-ups without expecting some kind of injury to follow. Be sure to check back here regularly for more tips on how to bring your A-Game in a way that’s both smart and safe.
Nutrition, a proper sleep schedule, and keeping hydrated are all important elements of maintaining a healthy body. A good meal can go a long way, but sometimes you need to tweak it and add a protein bar or something similar to your day to boost energy. Just like you tweak your diet, you may need to tweak your form and posture while exercising, not just so you don’t hurt yourself, but also so that you get more out of your workout.
Importance of Posture
Poor posture is not only unattractive; it can also be bad for your health—and not just your back. The structure of your body was developed the way it was because it has a specific function. Yes, it allows you to do specific activities, but it also protects you at the same time.
Consider your rib cage. It is designed to protect your internal organs from injury. Since the human body is so amazing, it doesn’t just rely on the rib cage, but other elements as well. For instance, when you go into shock, your limbs get cold because your body senses an emergency and is diverting everything to your organs. Likewise, when you don’t use good posture, your organs may be facing unnecessary pressure. That means you aren’t going to get the right amount of oxygen, blood flow, and other things that your body is trying to do to keep you healthy.
When you exercise, bad posture leads to improper positioning of the organs, so it may not just be your back that you are straining. When it comes to exercise, proper posture helps your body evenly displace weights and pressure so that the areas you are trying to work on get the maximum benefit rather than causing injuries.
Importance of Form
Consider your posture to be the foundation of everything you do, and your form to be the management of all the details in between. When you work out and your trainer tells you to adjust your form, it isn’t just to be strict, but to make sure that you get the benefits you’re looking for. For instance, squats might seem easier when your knees turn inward, but, if anything, they need to be facing more outward. This allows the weight to fall where it needs to, rather than making your back and knees take all the pressure of the squat.
One common mistake that people make is locking their joints. This is dangerous for several reasons. For one thing, there are major arteries in those areas, so that if you lock your knees for too long, you may pass out or lose vision. At the very least, you’re putting an unnecessary strain on your heart. It also means that the weights or exercises you are doing are putting a strain on the joints rather than working the muscles.
Before your next workout, have a chat with your trainer. Ask for tips on improving your form and your posture in general. Every activity you do can benefit your body if your form and posture are correctly managed. And don’t forget to supplement your newly improved workout with a delicious Promax protein bar while you’re at it.
Sea Salt Chocolate Candy Corn
Salted Caramel Raisins
Pretzel Gold Fish
Salted Caramel Peanuts
Salted Caramel Almonds
Cut the Promax bar into small pieces.
Combine all ingredients in a bowl
Recipe and photo courtesy of Instagram user @kimhoeltje
2 tbs coconut flour
1 tbs Whey Vanilla
1/4 tsp baking powder
2 truvia packets
1/4c egg white
2 tbs Greek yogurt
1 Promax Chocolate Peanut Crunch Bar
2 tbs almond milk
I wanted a mint flavor so I added about 1/8 tsp of mint extract. You can omit extracts all together or add any flavor you want! I microwave mine for 2.5 minutes.
Recipe and photos courtesy of Instagram user @lindseyecooley
-1 Chocolate Chip Cookie Dough Promax bar
-Cut bar into small pieces
-Place on baking sheet (parchment paper highly recommended)
-Bake at 350 for 6-8 min
All the cookies – 290 calories
7F 37C 20P
Recipe and photo courtesy of Instagram user @kimhoeltje
Ingredients: serves 1
½ cup peanut butter
1 can Cannellini Beans, drained and rinsed
1 scoop Peanut Butter Protein Powder
1 Promax Nutty Butter Crisp Bar
- Remove skins from beans as much as possible, pulse in processor/blender until pulverized
- Add in peanut butter, then protein powder until the mixture is uniform and crumbly
- Cut Promax bar in half from the side and continue to cut into smaller, thin squares. Microwave pieces for 8 seconds.
- Add pieces to mixture, and with hands or spatula mix evenly throughout
- In an 8×8 pan lined with parchment paper, evenly spread the mixture and smooth out across the bottom, pushing down with spatula. Set in freezer for 1 hour. Cut in 5×5 pieces. Store in fridge.
- ENJOY! J
Recipe and photos courtesy of Instagram user @gfree_protein_queen