What you need to know about weight lifting

Just as cardio is aerobic activity, weight lifting is anaerobic activity - not needing oxygen to perform. Weight lifting is great as it burns pure fat, and helps us with muscle. It will also boost your metabolism for up to 24 hours after you're done lifting! The more muscle mass you have, the higher your metabolism will be, which is why lifting weights is absolutely necessary to lose good weight! Let's break it up:

STRENGTH: this is weight lifting where the aim is 4-6 reps. This is great for gains in strength, but it's not good for beginners or the standard weight lifter. This is more for people who want to make serious gains in power and are very good at handling large amounts of weight. Do not seriously attempt high levels of weight unless you are experienced enough, or at least have a spotter.

MASS: this is lifting which aims for 8-12 reps. This is what people will typically do when they want to gain size. So if you're looking to boost your pecs or biceps, then you'll want to aim for this rep range.

ENDURANCE: this requires 14-16 reps (or more). This is what people do when they want to tighten up, but they don't want to get bigger. This will burn fat without adding muscle mass to your body, so this is for those wanting to tone.

Now, there's a lot more to weight lifting. Here are some rules:

-Let muscle groups rest 48 hours. If you work your abs on Monday, don't work them again until Wednesday. The process of weightlifting is the tearing of your muscle fibers, and allowing them to regrow stronger. If you don't let them regrow, then you will not improve your muscle health, and you will be more prone to injury.
-Don't fall into a routine. What this means is; don't do the same exercises all the time. Switch it up! Your muscles, and your body as a whole, will develop a memory for routine. Your body constantly tries to work in more efficient ways, and if you only do bench press for your pecs, then your pecs will eventually recognize it and perform at a more efficient rate. That SOUNDS good, but it's not. You want your muscle to react in a "surprised" fashion to your weight lifting so you get more bang for your buck.

Here are the suggestions:

-Look into buying whey protein. Whey protein is fast-acting protein, meaning it will reach your muscles quicker, meaning the process of rebuilding will happen immediately and your muscles won't go long without nourishment.
-Get 8 hours of sleep. Scientific studies have shown that not getting 8 hours of sleep can sacrifice your results.

These are the basics of weightlifting. There will be more specifics down the road.