You don’t have to look like an Olympic body builder to see and feel the benefits of weight lifting. Incorporating a weight lifting routine is essential to a successful exercise plan. Building muscle makes your body much more efficient at burning fat, helps your bones become stronger, and can strengthen your upper and lower back.

Many people get frustrated with their exercise routine because they don’t see results. This isn’t the case with weight lifting. In addition to the great health benefits to body building, weight lifting is the quickest way to see results. Combining a weight routine, which strengthens muscles and burns calories, with a cardiovascular program can lead to a body transformation. Before you start any lifting routine, consult with a certified trainer to develop a program that’s right for you and to learn basic technique.

Supplements

Taking a body building supplement can help you improve your results and gain strength. Before you start taking any supplement, it’s important to weigh the benefits and the possible risks. Do your research and decide what will work for your body and your fitness goals. Here are a few common supplements that can help your weight lifting regimen.

Creatine

Fish Oil

A common supplement in sports nutrition is fish oil. Many athletes take fish oil supplements because they help lower muscle inflammation, which reduces muscle soreness. Fish oil supplements contain omega-3 fatty acids, which also contribute to overall heart health and blood circulation and can aid weight loss. Omega-3 fatty acids can be found in many fish including tuna, trout, and salmon, but if you don’t feel like eating fish every night for dinner,  fish oil supplements can help you gain the same benefits.

Whey Protein

Vitamin E

Vitamin E has also been linked to decreased muscle soreness and inflammation. Vitamin E also has antioxidant qualities and can improve your skin. Vitamin E is naturally found in almonds and peanut butter, but you would have to eat more than the recommended serving to gain the benefits you would need in your weight lifting routine. Some fish oil supplements contain Vitamin E, so read all labels before taking supplements.

The Basics of Good Nutrition

Of course, supplements won’t matter if you’re not following the basics of good sports nutrition. Eat a healthy diet full of lean protein and leafy vegetables. Drink plenty of water before, during, and after your workout. Warm up before your workout with a quick jog or jump roping—something that will get your muscles warm. Make sure to stretch your muscles after you work out. Give your muscles time to rest and recover.  Sports supplements can’t replace a healthy lifestyle.