1 WEIGHT TRAIN

Process Paper

How to Weight Train

Prabh Preet Singh

8653380

COMM 8040

Professor Rick Mitchell

February 6, 2020
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Almost everyone among us has dabbled into weight training sometime in their life but it
is rare to find someone who sticks to it and develops it into a real habit. We set new
year resolutions, get expensive subscriptions, pay for unnecessary gear and
supplements, hit the gym, and two weeks later give up and find ourselves lying on the
couch, watching Netflix while snacking on Cheetos. Let us understand why that
happens, how to avoid it and learn to reap the maximum benefits of this exercise
regime.

If weight training is to be accommodated, the motivation for it should be right. Most of us

get into it for the wrong reasons, we look at ourselves in the mirror and compare
ourselves to the bodies we see on TV or while flipping through the pages of glossy
magazines and that comparison makes us hate ourselves. While aesthetics are
important, fitness is a far greater priority and our overall health should be our motivation.
“Intense muscle work perfects the functioning of physiological processes by slowing
down the heart rate and increasing cardiac output … while at the same time, reducing
body fat” (Awruk & Janowski, 2016). In fact, it wouldn’t be a stretch to say that with the
right motivation, half the work is already done.

While working out is important, proper technique and right progression is the sine qua
non if you want to be a real trainee and avoid injuries in the gym. While giving your
everything to every exercise is important, do it with a flawed technique or overload your
bar and you risk injuries that will set you back for months. For instance, Barbell high row
is arguably the worst exercise that a beginner can do, not only does it hurt the rotator
cuff, it also shears the clavicle (Rolfe, 2013).

Diet and sleep are the two pillars of muscle building; your muscles love them like winter
snows love Canada. While you blast your muscles in the gym, it is during your sleep
that the nutrition you take is transformed into your muscles. “The secret to simple,
healthy eating? Variety. Choose different kinds of veggies, fruits, and other plant-based
foods, since they all have phytonutrients that contribute to good health in unique ways.
The same goes for protein foods. Try new kinds of fish, poultry, meats, beans, and
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legumes. And don’t overlook nuts and seeds” (Booth et al, 2019). Eight hours of sleep
with the right diet will go a long way in your program. “Taking care of your future self is
important, and a long-term lack of sleep has been tied to so many diseases that you
could play a version of Six Degrees of Kevin Bacon with it” (Booth et al, 2019).

Keeping all the above in mind, it’s safe to say that weight training is not just a hobby but
because it targets all aspects like sleep, exercise, and diet; it is a lifestyle choice. And
although it is hard to start and keep working at your training, once you are set, it is worth
it. So, keep exercising and good luck!

References

Awruk, K., & Janowski, K. (2016). Motivation for Physical Activity and Mental Health
Indicators in Male Gym Attendees, Physical Culture and Sport. Studies and
Research, 69(1), 65-73. doi: https://doi.org/10.1515/pcssr-2016-0003

Booth, S., Foroutan, R., Keith, N. R., Fielding, L. E., & Winter, W. C. (2019). The 4
Pillars of Health. Health, 33(6), 92–95. Retrieved from
https://search.ebscohost.com/login.aspx?direct=true&db=awh&AN=136764888&
site=eds-live&scope=site

Rolfe, B
Source: Alive: Canada's Natural Health & Wellness Magazine. Mar2013, Issue
365, p115-120. 4p. 1 Color Photograph, 3 Diagrams, 1 Chart. Retrieved from:
https://eds.b.ebscohost.com/eds/pdfviewer/pdfviewer?vid=1&sid=153b6a4b-
c3c1-4b9a-a1f1-a0f1f00130aa%40pdc-v-sessmgr05