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Lift More Now - Weight Less Forever!
It's week three, and you've already learned the importance of drinking plenty of water, and by now, are seeing and feeling the countless benefits of cardiovascular exercise, or walking. So, it's time to turn it up a notch. Let's add weights to our weekly program, to reshape your body, and your mind! Weight training is one of the most important parts of your life-long exercise program. In fact, the American College of Sports Medicine now recommends weight training for every adult. The sooner you start weight training, the more muscle you'll keep. It's a use-it-or-lose-it phenomenon. Weight training is also a great area in which to practice mental imagery. You can imagine your muscles getting firmer and bigger as you perform your weight training exercises. You'll be pleasantly surprised at how this simple tool will help keep you motivated, and will help yield a higher return on your exercise investment! Keep in mind, building muscles by lifting weights does more than make you look and feel better. It speeds up your metabolism! Which is great news to anyone trying to lose weight or get fit. Lifting weights also gives you more energy, allows you to eat more food, and recaptures lost youth. Weight training also increases bone density more than activities like swimming or even running. By stressing the major bones in the body, weight training offers tremendous protection against the thinning of bones, or osteoporosis. And, by building more muscle, you protect your joints as well. For instance, squats strengthen the knee joint by building stronger, firmer ligaments and muscles. For a weight training program to be effective, you will need to exercise between three and five days per week. You will need to exercise each muscle group with weights, at least once a week, or preferably twice. For example...arms twice, shoulders twice, legs twice, chest twice, etc. Abdominal muscles will be exercised two to three times a week. I know the rest of this newsletter may be a bit confusing, but to really get detailed and explain exactly how to target your particular goal with weight lifting is beyond the scope and space allocated for this Special Report, so to assure the safety and effectiveness of your workout, you may want to consider using a personal trainer at least once to help you design the proper exercise routine and sequence for your body type. A personal trainer will show you the proper way to do each and every exercise, and help you get things done effectively. Here a few tips of how to put together a great muscle-toning, fat-burning workout: ? Each upper body muscle gets 2-3 sets, 12-14 repetitions per set. (Twice weekly, but not on consecutive days). ? Each lower body muscle gets 3-4 sets, 12-14 repetitions per set. (Twice weekly, but not on consecutive days). ? Woman should lift a weight that is approximately 60% of the absolute maximum they could handle for this number of repetitions. Men should do at least 75% of their maximum. ? Move from one muscle group to another without rest. When you have worked all the upper body muscles, take 30 seconds of rest. With lower body muscles, you will need 60 seconds of rest. This is known as a circuit. Repeat circuit 3-4 times. ? Abdominal muscles should be worked three times per week. Various crunching exercises are used to best work the abdominal muscles. Do four sets for the abdominal muscles, 20-40 repetitions per set. It is more important to focus on the intensity of the exercise than the number of repetitions or sets. You should achieve a significant "burn" in the abdominal muscles on each set. You should not feel pain, especially not in your neck or back. ? After each of your resistance training or weight-lifting workouts, you should stretch. Some stretching should always be done at the end of a weight-lifting workout because this is when you need to elongate and relax the muscles. The following are suggestions for easy-to-perform exercises that can be used in your weight-lifting routine, you can choose 2 from each list and put your workout puzzle together with them as your foundation... (((Upper Body))) Chest/Shoulders: Lateral Raise, Dumbbell Shrug, Upright Row, Bench Press, Fly's, Incline Press, Parallel Dip, Bent-Forward Cable Crossover Back: Chin-Up, Lat Pull Down, T-Bar Row, Decline Seated Cable Row Arms: Triceps Dip, Triceps Press-down, Overhead Triceps Press, Seated Triceps Press, Biceps Curl, Preacher Curl, Machine Preacher Curl, Cable Curl (((Lower Body))) Legs/Buttocks: Squats, Lunges (side-to-side and/or front-to-back),
Leg Press, Leg Lifts, Leg Curls, Calf Raises Abdominals: Abdominal Crunch, Rotary Torso, Ab Flexor Machine, Leg
Lifts from Roman Chair, Leg Lifts (while flat on back), Leg
Scissors (while flat on back) Change these exercises around, trying different ones each time you exercise a muscle group. This will yield quicker results, while providing many additional benefits. Also, the exercises listed above include exercises that can easily be done at home with dumbbells or a weight bar and weights, as well as exercises that are specific to the gym. Stop wasting your valuable time! In my famous E-classes and teleseminars, I personally guide you to success. Isn't it time you got the results you deserve? Get more about these incredible classes now and read what others are saying about the results they got, at: http://www.maximizeyourmetabolism.com/Newsletterspecial-discount.htm For a ton of f.ree, valuable tips, tricks, and secrets visit: http://www.MaximizeYourMetabolism.com © 2002-2005 Wisdom Books, LLC & Christopher Guerriero WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this blurb with it: Christopher Guerriero, is the founder of the National Metabolic & Longevity Research Center and a best-selling author, speaker, and coach to millions. He is creator of the award-winning 'Maximize Your Metabolism' system. To learn more about this step-by-step program, and to sign up for FR*EE how-to articles and F.REE teleseminars, visit http://www.MaximizeYourMetabolism.com
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Build Muscle Memory on the Go with PocketstringsThe GadgeteerThe idea is to work on chords and build muscle memory, not to mention some handy calluses, in places where having an actual guitar would be inconvenient. There is no way to strum though and no prerecorded “correct” chord sounds, so it's truly only a ... |
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Burn fat, build muscleCincinnati.comThree local lawmakers will “wait upon the governor” as part of the State of the State address Tuesday in Steubenville. The ceremonial role includes members... After faxing seven national letters of intent for Lakota West football players, ...and more » |
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Burn fat, build muscleCincinnati.comTrainer Trisha DeHall helps her clients, many of them middle-aged women, lose body fat and gain muscle through a system she calls “controlled confusion.” Her specialty at Fit Body Boot Camp in Blue Ash is a 45-minute structured, group session that ...and more » |
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Moevenpick Bur Dubai launches fat-burning menuHotelier Middle EastFood for Life is a new series of dishes included in the hotel's breakfast, lunch and dinner buffets which will help build muscle, improve digestion and increase metabolism, according to the hotel. The range of 'Fat Burners' on the Food for Life menu ... |
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Everything You Need To Exercise Without Getting Off the CouchGizmodoMany will try and tell you that heading to the gym and using complicated workout equipment is the only way to build muscle and tone your body, but those are lies. We've put together a list of gear that will not only help get you in shape, ... |
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Alcoholics ridiculousDeccan ChronicleThe second category believes that alcohol is protein and must be had post-workout as a supplement to build muscle. The concept of 'Fat-Burner Alcohol' is in great demand these days with liquor vendors offering 'diet' varieties of beer, vodka, whiskey. |
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Ohio Youth Receive Fitness and Athletic Skills Training at Free WorkshopsPhysical Therapy ProductsThe training techniques used at the workshops are designed to help kids and teens build muscle, lose weight, get faster, jump higher, and become an all-around better person. Jason Yun, CSCS, KBA, NSCA-CPT, YFS, CISSN, owner of Yun Strength and Fitness ...and more » |
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