The lateral raise (or shoulder fly) is performed while standing or seated, with hands hanging down holding weights, by lifting them out to the sides until just below the level of the shoulders. A slight variation in the lifts can hit the deltoids even harder, while moving upwards, just turn the hands slightly downwards, keeping the last finger higher than the thumb. This is an isolation exercise for the deltoids. Also works the forearms and traps.
And not all weight training is created equally. “Some strength workouts—like CrossFit WODs or circuit-based fitness classes—include too much of a metabolic or cardio component to be effective at prioritizing the main goals for runners, which are strength and power,” Fitzgerald says. Runners get enough cardio, so Fitzgerald recommends focusing on relatively heavy weight for a moderate number of repetitions with full recovery. And don’t forget that your own body serves as weight. So if picking up a barbell or dumbbells is a big stretch for you, know that there are other ways to add resistance with weight. [Get a complete weight training plan – created specifically for runners.]
Focus on form. Good form means you can reap all of the benefits of your workout and avoid injuries at the same time. To maintain proper form, pay attention to your posture (stand tall with chest lifted and abs held tight), move slowly (this ensures you're relying on muscles, not momentum, to do the lifting), and remember to breathe. Many people hold their breath while exerting, but exhaling during the hardest part of the exercise helps fuel the movement.

Keep things simple at dinner and aim for an even distribution of protein, starchy carbs and vegetables. Pick steak, chicken, pork, turkey or fish for your protein, or a soy-based product if you're vegetarian. Pasta, sweet potatoes, couscous, quinoa and buckwheat are all nutrient-dense, high-fiber carb sources. And as for vegetables, anything goes. Consider making double your evening meal to take for lunch the next day.
There is no greater teacher in the universe than yourself. The mistakes you make are your lessons. I would like to share some of the mistakes I made during my intial days/years. I started going to the gym during my first year in college. It was a crappy gym with very few equipment. They had a few dumbbells and and a couple of barbells. The worst part wasthere was no trainer. Yes, you heard it right. A gym filled with many first timers and beginners like myself and no trainer. This was enough to give you a list of mistakes I made as a beginner. Let me try to recollect and list down a few:
Use protein supplements wisely. Throwing back a protein shake every morning is not a guarantee that your body will build muscle mass. Although protein shakes are not inherently bad, they are also not a magical means of building muscle. If you decide to implement a protein supplement in your diet, make sure the ingredients are high-quality (i.e. not riddled with sugar and empty carbs).[13]
The mechanism on which this product works is that, it increases the blood flow to the muscles at the time of the workout. This increased blood flow, increases the supply of oxygen and nutrients to the muscles and hence contributes to their development. This product helps in increasing the strength of the body by making it more athletic. By helping in building leaner muscles, this product gives the body extraordinary pump. Besides its benefit of increasing the size of the muscles, this product is also known to have positive effects on the sexual activities of men by giving them bigger and harder erections.
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