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24 years
I love to get inshape..having my muscles pumped and obvious. . I think weight lifting is the way of that goal right?..is there any side effects of weight lifting?
Aug 2, 2014
2nd opinion

Dr. Rania Mousa General Medicine
Weight lifting in itself is not harmful ,it gives more muscles strength and volume and tone to the muscles .But if you are new to this ,it is better done in the eye of a professional supervisor trainer ,to guide you what should and what should not be done to reduce injuries to muscles ,tendons,and joints ,and to guide you for the safest plan to gradually and in moderation ,you should start slowly to train your muscles to limit injuries and aches ,he will train you to warm up first and after finishing warm an stretch for the same reasons,this is the first point .

The other point is that you must pay attention to your nutrition plan .
If you train your muscles without feeding them you will result in muscles loss beside injuries pains and bad results .
you should eat often. Eating often means eating five to six small meals a day
This doesn't mean eating junk food and sugars, it means lots of protein and carbohydrates.
>Eat the right kind of fats. Maximize the avocados, dairy products, nuts (including peanut butter), and meats; stay away from ice cream, fries and fatty junk foods.

>increase protien intake,protein-rich foods include meat, cheese, milk, fish, and eggs. For vegetarians, protein can be found in soy products such as tofu as well as in combinations of foods, such as rice or corn with beans.
you can take your enough protein needed for workout through your food better than take it in the form of a milk shake or a powder
To build a pound of muscle, the body needs between 10 and 14 additional grams of protein per day.
That’s not really that much. Some of these powders have 80 grams of protein per serving. You don’t need that. All your body is going to do is break it down for energy. And too much protein can be hard on your kidneys and your liver.
The maximum amount of protein that most adults can use per day is 2 grams per 1kg of body weight.
So if you wants to build muscle mass, and you weigh about 80 kg, the most protein you would need per day is 160 grams. That sounds like a lot, but one 4-ounce hamburger contains 30 grams of protein, 1 can of tuna has 40 grams, and a single ounce of cheddar cheese has 7 grams, i medium chicken breast|(skin not eaten )contains 50 g protien,30 grams of protein from 1 cup of boiled soybeans,other sources of protiens are :fish (salmon,tuna ,halibut), cheese ,nuts,milk yogurt ,eggs,..

>carbohydrates, too, help build muscle and facilitate all of your vital functions, brown rice, pasta, potatoes and whole grains fall into the approved category.

>take snacks at night.

> after workout eat a protein meal to benefit and have bigger muscles.
>Don't miss drinking much water when exercising and after .
This is a food plan to be as a routine while exercising
you can also go to a nutritionist for a more detailed plan depending on weight height energy released and weight desired beside building muscles .
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