Im starting weight training to get a better physique can anyone offer some advice?

How old are you?


height-weight- and such





Don't go to heavy at first, you need to build up, or you will need of hurting yourself





Benchpress, squat , arm curlIm starting weight training to get a better physique can anyone offer some advice?
Absolutely. Though I can't really give all of my knowledge here in one post. I've been weight training for about 7 years now, and through experience and the trials and tribulations of fitness, I am going to list my personal views on the top 3 mistakes people make in weight-lifting.





3) Not enough rest.


Training is important, but not as important as rest. All you do in the gym is break the muscle down. It doesn't take long to do that, and rebuilding it is what gives you the true results. Don't train more than 4 days a week, and I wouldn't reccomend training for much longer than an hour. There are scientific reasons as to why, but in short, you don't want to become overtrained (a weight-lifter's worst enemy).





2) Bad form.


Perform the exercises the way they were meant to be performed. Proper posture and speed when lifting weights in crucial. Don't be afraid to ask veterans of the sport for advice, 9 out of 10 times they are glad to help. And never, EVER, be afraid to ask for a spot. You'll look lik a bigger moron when the weights are sitting on your neck and you're screaming for help, than you will asking someone to lend a helping hand.





And the number one mistake most weight-lifters make is...





1) Poor diet!


Diet is everything. Period. 90% of weight-lifting and fitness in general is centered around what you eat. Do research on bodybuilding forums about what is good to eat, and what is bad. My personal reccomendation, is 6 small meals a day which include the following:





-1g of protein per pound of bodyweight (increase this to 1.5-2g if you are trying to put on size).


-2g of carbs per pound of bodyweight (same as above).


-Limit the fat intake 2 hours before, and 2 hours after your workout.


-Never skip breakfast.


-Eat a small meal high in casein protein before bed.