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Lost Battalion Hall Weightlifting
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Junior lifters are the future of the sport, and the Lost Battalion Hall team loves to see juniors catching the weightlifting bug.
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Senior lifters are the perfect age to train hard and make amazing gains. This highly competitive age division is also full of people who train for the fun, camaraderie, and health benefits that weightlifting offers.
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Masters are in the most diverse age category and range from well-honed veterans of the sport to novices looking to try something new and exciting. Whatever their motivation, this is a group of athletes dedicated to aging with strength.
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Meal Plan: Getting the Right Nutrients
Having a healthy and balanced diet is one of the most important things you can do for yourself, along with regular exercise. The diet for weightlifters isn’t that different from other healthy diets, however, with weightlifting comes a special regimen that needs to be followed.
For starters, there is an emphasis on quantity and meal timing and this is where it differs from bodybuilding, even though they both involve lifting heavyweights. For competitive weightlifters, the objective isn’t body gaining mass – especially because they need to stay within their own weight categories – but it’s speeding up the recovery time of the muscles.
The right diet should be able to aid the athlete’s body to repair itself during rest periods and to provide the necessary nutrients in order to help them utilize their abilities to their maximum during a performance.
That said, it should be clear by now that training for Olympic weightlifting isn’t just about spending hours at the gym, but also spending time in the kitchen, meal prepping and cooking yourself some healthy meals. You shouldn’t rely on takeout, however healthy or organic the place claims their food is, it’s best to prepare your meals yourself, so that you know exactly what you’re eating.
Education about nutrition is your best friend, there are many books you can read about this, or stuff online, and even order some cookbooks to help you. Getting some practical kitchen appliances is one of the best favors you’ll ever do for yourself. It’ll save you a lot of time and energy, especially when you’ve been to the gym all morning and just want to whip up a great meal to fuel yourself up.
So, before your workout, you need to eat more starchy foods like rice, potatoes, quinoa, oats, bread, whole-wheat pastas, and a lot less fats. Carbs will give you enough energy to burn while working out, but you need to limit these after your workout, so as to not gain unnecessary weight. What will help you build strength is protein, so, any protein powders, lean meats, eggs, fish, Greek yogurt, is great. You need to include these macros in your diet every single day in order to maximize muscle growth and decrease recovery time.
We don’t even need to mention the crucial importance of eating fruit and veggies and limiting sugar intake, because we think that since you’re here, you must know about the basics.
Good luck!
Essential Weight Lifting Moves For Beginners
Building muscle is a confidence booster which will help one’s self-esteem. This allows one to give one the capability of achieving. This is one of the best ways to shifting from weighing on the sale to holding your hands for empowering. There are some training exercises which are some of the best ways to keep your bones stronger. There are many health benefits which also allows one to help reduce anxiety and improve heart health. Here are some essential weightlifting moves that a beginner should do.
Goblet Squats
This is one of the most common kinds of exercise where one has to hold a weight at chest level, closer to your body. Bend the knees and drop your back to help lower into a squat like motion. Push you knees out and balance the weight in your heels. Stand back up and squeeze your glutes to finish a rep.
Shoulder Presses
Stand with your feet wider at the hip-width apart or kneel with your back straight and core tight. Hold a dumbbell and start with your arm raised, elbow bent and shoulder height to help catch up in the air. Press the dumbbells overhead to help keep your elbows facing forward. Pause and slowly return to starting position.
Basic Stiff Leg Deadlifts
Stand, and your leg needs to be placed hip-width apart, knees slightly bent, holding a dumbbell in each hand. Hinge at your hips and bend the knees slightly to lower your body to help push your butt back. Now hold the dumbbells close to your legs which will allow you to slightly lower your body. Make sure that your core is tight and push from the heels to stand up straight, also keep the weights close to your shins as your pull. Stop at the top and squeeze your butt to complete one rep.
Bent Over Rows
Hold the dumbbell on the one hand, step the opposite leg forward, which will allow one to stand in a very stiff position. Hinge forward at the hips, and your torso can easily be angled towards the floor which will enable one to stay back in a flat. Try to make sure that you are keeping this position for a long time while being able to hold your strength. In a controlled motion, try to lower the dumbbell back down to start down the position.
Chest Presses
Lie on your back on the floor and by holding a dumbbell in each hand, make sure that you rotate your wrist forward. This allows your palms to be facing away from your side chest, elbows at 90-degree angles. The dumbbells are generally up and together, which will help ensure that you are using your chest muscles to initiate the movement.
LBH Lifters Brave Nyc Transit Strike
Despite a paralyzing transit strike, NYC residents have weathered the lack of bus and subway service with characteristic New York aplomb and fortitude.
There are 8 million stories in this city and the story of LBH lifters is just one of them. Coach Joe Triolo and other LBH lifters have provided carpooling to and from the gym so that no lifter using public transportation should miss a workout. To further ensure that LBH members’ training was not adversely affected, Coach Joe Triolo opened the gym on the Friday before Christmas so that members who may have missed a workout could train.
One of our most stalwart lifters, Qi Cheng, actually rode his bicycle several miles from work in sub-freezing temperature, darkness, and rush hour traffic to train with his team mates. Qi Cheng, Coach Joe Triolo and the rest of the Lost Battalion Hall Weightlifting Team members are demonstrative of their team motto:
“Be prepared to lift anytime, anywhere, and under any conditions.”
Sticky: Help Us Update Our Contact List
More people than we can count have graced the platforms at LBH since Morris Weissbrot founded the Olympic weightlifting program in 1962.
We’re trying to compile an e-mail list of current and past LBH team members as well as update the team rosters and add current member profiles.
If you lift for the LBH Weightlifting Team (or if you used to lift for the LBH weightlifting team and want to keep in contact and stay involved on some level), please notify us of your current e-mail address and year of birth.
If you’d like a profile of yourself published on the website, write a brief bio and submit that as well. If writing isn’t your thing, it’s OK–you can just provide bullet points, and Len or I will whip something up for you.
Attach a photo of yourself, preferably lifting during training or competition. If you don’t have a picture of yourself lifting, let us know, and someone can arrange to shoot a photo next time you’re at LBH.
Don’t worry–we won’t ever publish your e-mail on the website or share it with anyone else without your permission, and your year of birth will only be published with your competition results, not on your profile or the team roster.
If you prefer only to have your name listed on the team roster and not be profiled separately, just let us know, and we’ll keep you out of the spotlight.
Send the following:
Your name
Your current e-mail address (will remain private)
Your year of birth (will remain private, unless listed in competition results)
Your bio (if you want us to post a profile of you) or corrected bio if your profile is already up but needs updating
A photo (or a request to have a photo taken)
to [email protected]lostbattalionhallweightlifting.org.
Thanks for your help!
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