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"The food you eat" is a key phrase in weightlifting. Nutrition plays a huge part in deciding how much you make changes and how fast you achieve them. In most cases there are two kinds of people on a weight program. Ones that want to lose weight and those who want to gain it. Protein is a big nutrient for both of these groups of people. It contains amino acids, which are the basic building blocks of muscle. People who want to lose weight but don't get enough protein will lose muscle along with fat because the body will also use muscle as an energy source. Carbohydrates are another big nutrient for both types of people. It acts as another energy source for the body besides tearing down muscle. But the consumption of fat is where the needs differ, obviously. In the last decade there has also been a huge explosion of supplements available to both types of weightlifters. Creatine being the most popular, a substance which helps people lift heavier weights by giving the muscle more energy. For people trying to gain weight there is numerous weight gain substances that are high in calories and protein. For the person trying to lose weight there are supplements the raise your metabolism, mostly by caffeine. To make these work you need the right program, though. The basic principle is if you want to gain weight you should do four to five sets of three to five repetitions while leaving about a minute of rest in between sets. This builds bulk in the muscles. If you're trying to lose weight, you should do two to three sets of ten to fifteen repetitions. While only resting about.