Exercise. The Wrong Way to Exercise. Excess Calories + Excess Cortisol + Excess Insulin = Weight Gain
|
|
- Avis Brooks
- 5 years ago
- Views:
Transcription
1 Exercise The menopausal metabolism is more insulin resistant and cortisol reactive. This means that the exercise component needs to address both of these elements. This is why movement, not exercise, and stress reducing activities take precedent. These were covered in module 4 and include activities such as leisure walking, meditation, spending time with supportive friends etc. Remember, the distinction between movement and exercise is not often made. Think of movement as anything that is used as transportation or as part of activities of daily living. This means walking from place to place, working in the garden, cooking, taking out the rubbish, etc. Movement should be prioritised. You should look for every opportunity to move. You can t do too much movement, but you can do too much exercise. Another important factor, covered in module 3, is that diet is still the most important factor for fat loss, and exercise should never be overdone, especially in a low-calorie state. Intense exercise, if done excessively over a period of time, whilst dieting, can push the body into a state of muscle breakdown and metabolic compensation. The Wrong Way to Exercise Let s talk about the wrong way to exercise first. Exercise is a stress to the body. That s the first thing you need to understand. If it s done the correct way not overdone it s what psychologists call an eustress or a positive stress to the body. In this case the body is able to adapt to the stress and it utilises metabolic resources that are a product of that stress to become leaner, faster and stronger. However, exercise overdone or done the wrong way becomes a negative stress. This is the first, most important aspect, of exercise physiology to understand, because most people just think any old exercise is good exercise and the more, the harder, the longer, the better. Unfortunately, what most people think, is dead wrong. Mistake No. 1 - Ab Exercises Traditional advice tells us that if we want a slim tummy we need to exercise our abs. It is the furthest from the truth. Spot reduction ANYWHERE in the body does NOTHING. It s impossible. If fact, ab exercises can make your waist bigger. If you re not burning the fat over the top of muscles it is like putting on your jumper under a raincoat. It will just make you look bulkier. Mistake No. 2 - Over Exercising and Excess Insulin When you over-exercise you stress out the body and emphasise the secretion of stress hormones, namely cortisol. It should be clear why this is a problem at this stage. Just remember the equation: Excess Calories + Excess Cortisol + Excess Insulin = Weight Gain 1 of 6
2 Even if you are in a calorie deficit, if you over-exercise the excess cortisol you produce is likely to minimise or undo your result. This is a key reason the whole eat less, exercise more paradigm can t work. This is compounded by the fact that cortisol makes us crave sugary, salty, and fatty foods which can lead to overeating. This, in turn, causes you to release excess amounts of insulin and you end up in a downward spiral toward packing on the fat. So the trick is to exercise in a way that releases enough cortisol, but not too much, and releases hormones like human growth hormone, testosterone, adrenaline, noradrenaline, and compounds like lactic acid along with the cortisol. When all those things come together, they enhance cortisol s positive effects and blunt cortisol s negative effects. Now you re on the positive upward spiral toward fat-burning nirvana. What does this exercise look like? Well, from a menopausal metabolic perspective it elicits what is called the Goldilocks Effect on cortisol: Not too much cortisol, not too little cortisol, but just the right amount to stimulate fat burning right around the middle. The endless bouts of cardio on the treadmill forget about it. That stuff will seriously stress out your body. When it comes to diet, exercise, relaxation really anything in life you want to achieve the Goldilocks Effect: Not too much, not too little, but just right. That s the real ticket to effective, efficient, sustainable fat loss. Mistake No. 3 - Not Relaxing Most people dismiss the importance of relaxation in today s world. They tell themselves they are simply too busy to take some time out, relax and chill. If you re committed to burning off that slab of fat on your belly you need to seriously rethink this position. Relaxation isn t optional if you want to burn fat. It s mandatory. One of the best times to walk is right after you work out. This is ideal because going for a walk is a great way to cool down and it brings down the elevated cortisol levels you experience during a workout. I suggest you try to take a 30 to 60 minute walk immediately after your exercise routine. Consider it the R&R part of your workout. But don t stop there. In general I believe we could all afford to add more relaxation time in to our lives. So make time to do the things you love that relax and nourish you. And make sure to integrate activities into your life that nourish you physically, psychologically, and spiritually. approaches. Finally, when you re looking at belly fat it s essential to remember that all of us are different. You are different. You are an individual. When it comes to putting all of this together, the AIM process assess, investigate and modify becomes your major critical tool to make sure that you understand how to burn fat for you. And that s the real key. If you follow that, you ll never get confused by the latest food, infomercial or diet program again. Those are all one-size-fits-all What I ve taught you here is how to adjust and do this for yourself. And that s probably going to be the thing that you ll have to come back to, over and over and over again, until you finally figure out how to attack fat and get rid of it once and for all. 2 of 6
3 The Exercise Plan The exercise approach on the BTC Plan is as follows: Traditional Strength Training 2 x workouts per week. 4 x Sets of 8-12 reps Rest period = 1-3 minutes Metabolic Conditioning 2 x workouts per week. 20 Minutes Traditional Strength Training These sessions are traditional standard weight training workouts that stimulate muscle growth and sculpting. They are different to the more modern and somewhat popular metabolic conditioning programs in that they do not over-tax (think stress here) the body. With the increased risk of osteoporosis due to the menopause weight training exercise is even more important. This type of training works the full body and in between each exercise you will rest for between 1 to 3 minutes. This rest is very beneficial because it allows the body to recover fully before continuing. This way you can push your muscles to failure and benefit from the muscle gain. The metabolic conditioning workouts do not do a great job of overloading the muscles in a way that will stimulate growth or maintenance but they are good at burning fat when the diet is right. The goal with these workouts is to tax the body with heavy weights and then allow it to recover before repeating. Choose a weight heavy enough that it is very difficult to complete 10 reps. If you can do more than 12 reps, increase the weight. If you can t get at least 8 reps out then you will need to reduce the weight. The first few workouts will be a bit of trial and error but eventually you will be able to estimate what weights are suitable for you. There are two traditional strength workouts in this program, A and B, so rotate them as desired or stick to one for a few weeks before you change. You will be using dumbbells which makes these workouts ideal to do at home or can be done in the gym. These sessions should last approximately minutes depending on your length of rest. Metabolic Conditioning Workouts These workouts are the ones that will stimulate fat burning and to understand the workouts in this section you first have to understand that metabolic conditioning is not interval training. While you will be doing some interval exercises, metabolic conditioning is a bit different. Metabolic exercise is also very different to aerobic exercise. If the body is not being pushed to higher intensities than traditional aerobic exercise (jogging for example) allows, then you are not reaping the best benefits for your metabolism. These workouts are also not power lifting or bodybuilding. Both forms of exercise use longer periods of rest, while metabolic conditioning has much shorter rest periods. You will know when you are doing this style of 3 of 6
4 training correctly, because it has a distinct feeling associated with it. You ll be breathless, your muscles will be burning and you will be very hot and sweaty. In these workouts you are doing both cardiovascular training and resistance training at the same time and you will attack the same muscles again and again. The benefits are great: you ll balance your hormones, but also burn the maximum amount of calories possible during a workout. Metabolic conditioning also creates a metabolic ripple effect that produces elevated fat burning long after the workout has been completed. Done correctly you will stimulate testosterone and with a diet that unlocks fat, they will together ignite fat burning for days. Because these workouts use relatively heavy weights they are even more effective. This specific brand of metabolic conditioning involves overloading the muscles. It is wonderful at burning fat but it can fall short in muscle toning unless it s tweaked. This is why the workouts add in an approach to muscle building too. This approach is what is known as overload and it means that for the body to respond it must again and again encounter an increasingly greater stimulus that forces it to adapt. To get individual muscles to respond they must encounter overload. Multiple sets and reps of the same movements will always be used in both types of training to achieve this effect. This is why you must do more than one set of exercises, increase your weights frequently and make sure the muscles you are working are actually stimulated again and again. Types of Metabolic Conditioning Workouts These workouts utilise full-body exercises that involve multiple planes of movement and not only add to the metabolic element of the workout but also help to develop greater fitness and a more athletic looking physique. We are not going for big and bulky or skinny fat. We are going for the athletic lean look. Full body exercises are also the best way to include the cardio component into weight training workouts. Rest-Based Training (RBT) This approach is an essential tool in the metabolic conditioning workouts. The push until you have to rest format allows each person to generate the correct intensity necessary to turn on fat burning long after the workout is over. Similar to interval training in that there are alternating periods of hard exercise with periods of easy exercise, this type of training has been shown to reliably stimulate EPOC (excess post-exercise oxygen consumption) or in other words enhances fat burning that lasts for hours and even days after a workout is over. But rest-based workouts differ from interval training because there is no set time limit on how long to work and when to rest. Interval training prescribes a very definitive work phase with a finite rest phase, which, like aerobic exercise, may lead to pacing yourself. Rest based training eliminates the pacing effect by pushing yourself until you can no longer perform the exercise, then resting until you can begin again. The mantra to remember with rest-based training is: WORK UNTIL YOU CAN T - REST UNTIL YOU CAN!! The goal is to push as hard as possible for as long as possible with no pacing whatsoever. When you can t perform even one more exercise because your muscles are so exhausted, you rest just until you have recovered enough a matter of seconds to minutes to start the exercise again and deliver the same degree of intensity. This means that anyone at any fitness level can self-tailor the workout to her exact specifications. Think of it this way: a champion sprinter who attempts to run two 100-metre races one right after the other, without resting between them, could win the first race, but would likely finish last in the second race. The exertion required during the first race would be impossible to generate in the second. With rest the sprinter could not physically or mentally compete. The 4 of 6
5 same applies to you and your workouts. Focus on rest first and then it will be possible to achieve more high quality work. The more you rest the harder you will be able to push. The workouts literally can t be done without it. Using structured rest periods ignores the individual metabolism and fitness level, causing many to miss out on the workout benefits. The idea is to optimise your work-to-rest ratio. Short rest periods mean the workout intensity can be elevated to adequately generate breathlessness, burning muscles and heat. Also known as the B s and H s - breathless, burning, heavy and heat. Breathless Breathless: You should be so breathless that you can t talk as you re exerting effort during the workout and are forced to rest at times because of it. You should be panting. Burning Burning: You should reach metabolic failure, which is signalled by muscle burn so intense that you will need to stop and recover. Heavy Heavy: You need to lift weights heavy enough to induce strain in the muscles and joints at times. For this reason, you ll lift heavy weights and use explosive exercises like jumps and squats. Heat Heat: This means you ll be getting hot and sweaty. Since we all sweat differently, this is the least effective biofeedback signal to assess during your workout. More heat means increased blood flow and therefore more fat being shuttled to the areas of the body that can burn it. You might find you sweat more as your fitness improves. There are several different types of workouts that you can do: Basic Spark - better for beginners Sprint Intervals - good for use in the gym and for beginners Metabolic Chains - better for the more advanced exerciser. Create Your Own Workouts! Constructing a Metabolic Chain You are five steps away from making your own chain workout. Here s what you should be looking for: Get metabolic: Choose a base exercise to activate fat burning. Burpees and jump squats are great places to start. Build the chain: From the base exercise, chain together two to four movements. For example, adding a pushup at the bottom of a burpee and an overhead press at the top creates a challenging chain. Get focused: Isolate a body part by adding reps to one of the exercises. Want to target your chest? Do one pushup the first time you repeat the chain, and continue adding one rep each time you repeat it. When you reach 10 reps start over at one and do it again. Choose your weights: Pick a dumbbell with which you can knock out 10 reps of the toughest movement. If you re a pro at curls but need to work on your overhead presses you should be able to eke out 10 shoulder 5 of 6
6 presses with your chosen weight. A quick way to find the right weight for you is to choose a dumbbell in which you can t do more than 3 reps (your 3 rep max) when doing the hardest movement, then cut that weight in half. For example, if you can perform no more than 3 bicep curls with an 8kg dumbbell then your weight for the workouts is 4kg. Time it: Set your stopwatch for 20 minutes. Rest when you need to, and begin again right where you left off. Get Metabolic Build the Chain Get Focused Choose your Weight Time it 6 of 6
Program Design The Science of Fat Loss and changing your Bodies Composition for the Long Term.
Program Design The Science of Fat Loss and changing your Bodies Composition for the Long Term. It is impossible to write this article without it going into depth about scientific processes. It would also
More informationHow To Train for Strength and Fat Loss with Consistent Results
How To Train for Strength and Fat Loss with Consistent Results Hi. My name is Johan and I'm Head Fitness Coach at BIG 5 Fitness in Yarraville, VIC. I have been training myself and my clients using the
More informationDropset Training And HIIT By Shaun McGill
Dropset Training And HIIT By Shaun McGill Legal Disclaimer As a health and fitness professional with over 8 years experience in coaching people to great results I believe 100% in what I m sharing within
More information5 HIIT Workouts To Get Your A** In Shape
5 HIIT Workouts To Get Your A** In Shape Burn Off The Fat WITHOUT Losing Muscle These 5 workouts follow the protocol of High-Intensity Interval Training (HIIT). If you don't know what HIIT is, basically,
More informationTrenz Pruca - August 20, 2017
Trenz Pruca - August 20, 2017 LEANWITHSTYLE 1 Welcome to your 8-Week Workout Routine. Introduction This routine is meant to go hand in hand with your IIFYM Book, meaning that it is the perfect 1-2 punch
More informationDISCLAIMER - PLEASE READ!
DISCLAIMER - PLEASE READ! This e-book and the information contained in it are not meant for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical
More informationYOUR HIIT WORKOUTS. easy guide to DR. GUS VICKERY, M.D. a bonus Authentic Health guidebook. author of Authentic Health
YOUR easy guide to HIIT WORKOUTS a bonus Authentic Health guidebook DR. GUS VICKERY, M.D. author of Authentic Health Your Easy Guide to HIIT Workouts A bonus Authentic Health guide book In the book Authentic
More information7 Secrets To Gain Weight And Build Muscle Fast For Hard Gainers
7 Secrets To Gain Weight And Build Muscle Fast For Hard Gainers So you re a hard gainer. Some people look at you and are envious. You can eat anything and not gain a pound? I wish I could do that! However,
More information1. Check with your doctor before starting any new exercise or diet program.
Extremely Flat Abs Disclaimer See your physician before starting any exercise or nutrition program. Prior to starting, you should discuss all nutritional changes with your physician or a registered dietician.
More informationYour Guide To Muscle Building Training
Your Guide To Muscle Building Training Table Of Contents Introduction... 4 Chapter 1 The Top Workout Mistakes To Avoid... 5 Chapter 2 A Closer Look At Workout Program Options... 7 Chapter 3 Mass Building
More informationASSESSING BODY COMPOSITION
ALL ABOUT EXERCISE ASSESSING BODY COMPOSITION BODY MASS INDEX Body Mass Index (BMI) is a number calculated from a person s height and weight. BMI is an indicator of total body fat and is used to screen
More information8 sets of single arm dumbbell press, around 70% of 1RM for hypertrophy rep range (8-12 reps).
My Workout Split Below is the split I train 50 weeks per year. Every now and then, usually when I learn a new exercise and want to try it out, the odd thing here or there changes. I take a de-load period
More informationLEGAL NOTICE. This plan MAY NOT be reproduced in anyway, nor copyright claimed for any part or in whole of the plan or contents.
LEGAL NOTICE The Publisher has strived to be as accurate and complete as possible in the creation of this workout plan, notwithstanding the fact that the Publisher does not warrant or represent at any
More informationErika Hurst // Hurst Strength
Erika Hurst // Hurst Strength While there s no wrong way to exercise, not all exercise is equal. If you crave a lean, fit and capable body, intensity will always trump duration. Going longer in your workouts
More informationthe Muscle evo MUSCLE BUILDING CHEAT SHEEt
the Muscle evo MUSCLE BUILDING CHEAT SHEEt TODAY, I am going to show you exactly how to go about building muscle. If what you re doing at the moment isn t working, please pay attention. What I have to
More informationFifteen Hidden Truths of the Fitness Industry
Fifteen Hidden Truths of the Fitness Industry And How You Can Use Them to Get Leaner and Stronger! Jordan Moorhead 8/28/2014 This free publication is provided by Jordan Moorhead and JM Custom Fitness as
More informationUltimate Fat Loss. Guidelines
Ultimate Fat Loss Guidelines This 8 week training program is meant to get you lean in the most efficient possible. Because of this, you ll essentially be doing 6 workouts per week. You can do 3 longer
More informationFitness101 Intermediate to Advanced Plan.
Fitness101 Intermediate to Advanced Plan www.sleekgeek.co.za THE FITNESS 101 SLEEKGEEK 8-WEEK TRANSFORMATION PLAN LEVEL: INTERMEDIATE TO ADVANCED INTRODUCTION Welcome to our Fitness 101 8-Week Transformation
More informationLittle #NOSBoss Program (Beginner)
INTRO Right! If you re reading this you ve already taken the first step towards getting into an active lifestyle. Congratulations! From here on it s all easy going! (That s not entirely true ) To help
More informationGIRLSGONESTRONG presents STRENGTH FAT LOSS. for
GIRLSGONESTRONG presents STRENGTH Training for FAT LOSS Disclaimer: This publication and the information presented herein is provided for informational and educational purposes only and is not to be interpreted
More informationX-Plain Exercising For a Healthy Life Reference Summary
X-Plain Exercising For a Healthy Life Reference Summary Introduction By exercising and becoming more active, you can improve your health. People who are not physically active are much more likely to develop
More informationRapid Fitness & Fat Loss Cardio - 16 week programme
Rapid Fitness & Fat Loss Discover How To Get Twice The Fat Loss In Less Than Half The Time! WHY DOES THIS WORK SO WELL? By Robin Buck, BSc Physio, CSCS www.fitnessbootcamp.co.za The traditional approach
More informationrength_training.html
http://www.kidshealth.org/teen/food_fitness/exercise/st rength_training.html Strength Training Strength training is a vital part of a balanced exercise routine that includes aerobic activity and flexibility
More informationGet Stronger, Get Leaner
31 Get Stronger, Get Leaner Want to look slimmer, tighter, and more toned all over? Not worry about any lumps or bumps peeking out in that T-shirt or sexy dress? Then it s time to focus on strength training!
More information14 Week INTERMEDIATE HALF MARATHON (21km) TRAINING PLAN
RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 14 Week INTERMEDIATE HALF MARATHON (21km) TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed
More informationPage 1
http://travelstrong.net Page 1 Contents. Welcome. 3 Scheduling Your Workouts. 5 Warm-Up. 7 Workout. 8 Exercise Technique. 9 Good Luck. 12 http://travelstrong.net Page 2 Welcome. If you re reading this,
More informationLEGAL NOTICE. This plan MAY NOT be reproduced in anyway, nor copyright claimed for any part or in whole of the plan or contents.
LEGAL NOTICE The Publisher has strived to be as accurate and complete as possible in the creation of this workout plan, notwithstanding the fact that the Publisher does not warrant or represent at any
More information12 Week Workout Program
12 Week Workout Program By Lee Hayward I get a lot of e-mail from people asking me all sorts of exercise related questions such as: - How many days per week should I workout? - How many exercises should
More informationZanna Van Dijk s Legacy St. Regis Maldives Workout
Zanna Van Dijk s Legacy St. Regis Maldives Workout Warming Up It is essential that prior to any of the workouts you warm up and cool down appropriately. Here is an example warm up routine you could complete
More information14 Week BEGINNER HALF MARATHON (21km) TRAINING PLAN
RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 14 Week BEGINNER HALF MARATHON (21km) TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed up with
More informationTHE BICEPS BIBLE THEIR BICEPS!!! Jay Piggin
Let s face it, when it comes to building one s body, the biceps are the rst muscle group we all focus on. Find that hard to agree with? I interviewed over 100 different men and 85% of them said if they
More informationPE10U2L5 - Strength Training. Unit 2: Active Living
Page 1 of 6 Unit 2: Active Living Lesson 5 - Strength Training Label your Assignment as: PE10U2L5 Introduction In today's lesson, we are going to look at the many benefits to be gained by participating
More informationTaranaki Cycle Challenge
Taranaki Cycle Challenge I have been asked to put together a training plan for the Taranaki Cycle Challenge. As a professional coach and sport scientist I know there is not one simple plan for all, but
More information9. Do NOT the skip a warm-up, as well, take a few minutes to cool the body down.
Disclaimer: See your physician before starting any exercise or nutrition program. Prior to starting, you should discuss all nutritional changes with your physician or a registered dietician. If you are
More informationDiscover the right way to exercise
Discover the right way to exercise Hi, my name is Jimmy Cuneo! Here s a little bit about me Having trained and coached martial arts for over 30 years, I am extremely passionate about training and teaching
More informationTHE MUSCLE EVO MUSCLE BUILDING CHEAT SHEET
THE MUSCLE EVO MUSCLE BUILDING CHEAT SHEET TODAY, I am going to show you exactly how to go about building muscle. If what you re doing at the moment isn t working, please pay attention. What I have to
More informationAnthony Alayon Presents Slim In 60 Seconds Workout
Anthony Alayon Presents Slim In 60 Seconds www.truthaboutfoodingredients.com 2 WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any
More informationThe Truth About Fitness, Weight Loss and Improving Athletic Performance by Kevin Quinlan
The Truth About Fitness, Weight Loss and Improving Athletic Performance by Kevin Quinlan First of all, let me set your mind at ease I m NOT trying to sell you anything here! The purpose of this report
More informationSHE LIFTS. Bonus 1 - Calorie-Torching Cardio to Blitz Body Fat. Mike Samuels with Jason Maxwell
SHE LIFTS Bonus 1 - Calorie-Torching Cardio to Blitz Body Fat Mike Samuels with Jason Maxwell Disclaimer She Lifts Copyright 2016 by Jason Maxwell All rights reserved. No part of this work may be reproduced
More informationBeat. Adrenal Fatigue Naturally!
Beat Adrenal Fatigue Naturally! What is Adrenal Fatigue? Before we dive into adrenal fatigue, let s first start with the adrenal glands. The adrenal glands are glands that sit on top of the kidneys. They
More informationFat Loss Why is it Such a Challenge? Fat Burning Where Does the Fat Go?
Fat Loss Why is it Such a Challenge? You may have tried everything to address those love handles that you don t love. You may be at your wits end trying to tighten up those abs that surely must be under
More informationCopyright Notice. Disclaimer and/or Legal Notices. Full Body Workouts
Copyright Notice This information is for your personal use ONLY. You cannot distribute, copy, reproduce, or otherwise sell this product or information in any form whatsoever, including but not limited
More informationCardio For Your Core
Cardio For Your Core Disclaimer See your physician before starting any exercise or nutrition program. Prior to starting, you should discuss all nutritional changes with your physician or a registered dietician.
More information3 Different kinds of GAINS. Created By: Your local god Levi
3 Different kinds of GAINS Created By: Your local god Levi Diet if you want to bulk To become a God of the bulk you most follow a strict bulking diet that will do 80% of the results while working out will
More informationTrack Your Magic Number
Find Your Magic Weight Loss Number Do you know how many calories you need to be consuming for WEIGHT LOSS? Not knowing how many calories you are supposed to consume per day is like driving from Atlanta
More informationHow should each run feel?!
How should each run feel? There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
More informationLose ONE-POUND/Day. That kind of weight loss never works.
Lose ONE-POUND/Day I don t know about you, but there are a lot of New Year resolutions made - that are broken by February 1 st of every year. Why? Because people for the most part, don t know how to take
More informationThe Ascension Method. Introduction
Introduction I have been training for over ten years. Countless hours at the gym, reading every bit of information on how to gain muscle, trying different routines, just hoping to finally crack the code
More informationIn detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training:
How should each feel? There are a number of different paces that you should aim to master which will make up your training: Easy fully conversational at the speed of chat and about 6/10 effort Steady conversational,
More informationSuperhero Sprints Quick Start Guide
Superhero Sprints Quick Start Guide Copyright 2013 BodyFit Formula DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken
More informationI m so pumped for you to jump right in, but first we need to go over a few key points of the workout portion of this challenge:
WORKOUTS Introduction You carry yourself a little differently when you train. You earned your body, you respect your body, and that kind of confidence sends a strong message on the value of selfworth and
More information2013 JadaCastellari.com all rights reserved
Muscle building fundamentals If you are new to building muscle, or you have not built as much muscle as you would like to yet, then this material is for you.... As you read through this material I will
More informationBLOCK 2. How to get started. Week 4-6. Make sure you learn the exercises first and have proper form.
Week 4-6 GERMAN HIGH VOLUME TRAINING 10 REPS PER SET TAKE YOUR TIME WITH YOUR REPS 10 SETS PER EXERCISE 1 MINUTE BREAKS IN BETWEEN EXERCISES BLOCK 2 How to get started Before you get started, familiarize
More informationDynamic Warm-Up & Cool-Down. Do this complete warm-up and cooldown
Dynamic Warm-Up & Cool-Down. Do this complete warm-up and cooldown before and after every workout. Dynamic Warm-Up ~Prepare & Activate~ 1a Leg swings 1 x 8 each 1b Diagonal arm swings 1 x 8/side 1c Bent-over
More informationTRaining: A solid workout plan is an integral part of any fitness journey. THE SCIENCE BEHIND HIIT MAX
HIIT MAX WORKOUTS 1 TRaining: A solid workout plan is an integral part of any fitness journey. By combining this program s HIIT MAX workouts along its accompanying Nutrition Prescription plan, you will
More informationGrade 11 PE: Active Living Forms of Movement
Grade 11 PE: Active Living Forms of Movement Name: Date: There are two forms of movement: 1. Locomotor movement 2. Non-locomotor movement Locomotor Movement: These are movements where the body travels
More informationStep 3: Coordinating Reps, Sets and Rest For Maximum Efficiency 13 Reps Sets Rest
Contents Introduction Page 3 Step 1: Why The Full Body Workout Trumps Any Split 5 Step 2: Getting Your Exercise Selection Down 9 Step 3: Coordinating Reps, Sets and Rest For Maximum Efficiency 13 13 Reps
More informationReport Compiled By Joe Okoro Author of The 4-Week Detox Diet.
Report Compiled By Joe Okoro Author of The 4-Week Detox Diet http://healthylivingguy.com/4weekdetox/ Let's face it...losing weight isn't hard. It's keeping it off once you've lost it that is more challenging.
More informationBrass Ring Fitness Basic Training Week 3 Level: Beginner
Brass Ring Fitness Basic Training Week 3 Level: Beginner Legal Notice: You are permitted to distribute the electronic version of this book intact, without editing it in any way, shape, or form. However,
More informationLET S GET STARTED. Beginner s workout. Healthier. Happier. Welcome to the Get Healthy beginner s workout. CARDIO. Step ups
Welcome to the Get Healthy beginner s workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.gethealthynsw.com.au/fitness-videos to get
More informationBoom! Explosive Strength Gains. Mark Sherwood. For more information from the author visit:
Boom! Explosive Strength Gains Mark Sherwood For more information from the author visit: http://www.precisionpointtraining.com/ Copyright 2019 by Mark Sherwood Boom! Explosive Strength Gains By Mark Sherwood
More informationDAY 2 THE 60-SECOND WORKOUT
DAY 2 THE 60-SECOND WORKOUT SLIMDOWN AMERICA DAY 2 THE 60-SECOND WORKOUT SLIMDOWN AMERICA WEEK 1 DAY 2 The 60-Second Workout Today is another easy day. You will be continuing to work on your meal frequency,
More informationWhy Sleep Is the No. 1 Most Important Thing for a Better Body
Why Sleep Is the No. 1 Most Important Thing for a Better Body Even with the very best diet and fitness routine, if sleep is off, you're wrecked. Here's why Adam Bornstein (Website is https://www.bornfitness.com/about
More informationLactic Acid Training The Most Effective (and Hardest) Fat Loss Training Methods You re Not Using
Lactic Acid Training The Most Effective (and Hardest) Fat Loss Training Methods You re Not Using By John Romaniello Fat loss training programs are a dime a dozen; and although most of them seem to be moderately
More informationFor faster results, add your choice of cardio (walking/running, elliptical, treadmill) 4 or 5 times a week.
Fit, Firm, Flexible, Fast! Shape up fast with a double-duty cardio and strength-training workout that builds lean muscle, increases flexibility, and gets you the fit body you want. Work your whole body
More information8 Week Program: Intermediate
8 Week Program: Intermediate Introduction The Program This program has been developed by an Exercise Physiologist to provide individuals at all fitness levels with a comprehensive exercise program that
More information&START&DATE:&& & NAME:&& & HEIGHT:& & WEIGHT:& & 24 DAY CHALLENGE
&START&DATE:&& & NAME:&& & HEIGHT:& & 24 DAY CHALLENGE WEIGHT:& & && &&&&END&DATE:&& & NAME:&& & HEIGHT:& & 24 DAY CHALLENGE WEIGHT:& & && Welcome to the first day of your new fun, fit lifestyle, the first
More informationCardio. Types of Cardio
Cardio How much cardio should you do? Are you doing too little or too much? Here are some answers to some of your frequently asked questions. Types of Cardio Intervals Although they are intense and can
More informationProgram Design Basics for Fat Loss and Long Term Changes to Body Composition.
Program Design Basics for Fat Loss and Long Term Changes to Body Composition. Losing Weight is the single most common goal we hear from members all year around. It is actually the reason the majority of
More informationVince Del Monte and Lee Hayward Present. 21-DAY FAST MASS BUILDING Featured 21-Day Specialization Workout: Brick-House Back & Chiseled Chest
Vince Del Monte and Lee Hayward Present 21-DAY FAST MASS BUILDING Featured 21-Day Specialization Workout: Brick-House Back & Chiseled Chest Always consult a physician before beginning any exercise program.
More information8-Week Body Transformation (Week 1 & 2) #JSohActive
8-Week Body Transformation (Week 1 & 2) #JSohActive WARM UP (5 10 Mins) 5-Minute Morning Stretches to Power Your Day (Video Link: https://youtu.be/epabz6dgapw) MONDAY, WEDNESDAY, FRIDAY (High Intensity)
More informationIn detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training:
How should each run feel? There are a number of different paces that you should aim to master which will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort
More informationPERSONAL FITNESS PLAN
PERSONAL FITNESS PLAN Name Date 1 MY PERSONAL FITNESS PLAN CONTRACT Fitness Contract for Self I,, am going to make a commitment to helping build lifelong fitness and nutrition habits that will aid me in
More informationIf you re going to be truly successful at doing pull ups, you need to get rid of the flub hanging around your middle.
If you re going to be truly successful at doing pull ups, you need to get rid of the flub hanging around your middle. Fat loss from cardio? That s what most would think. (Dreaded cardio). Do you think
More informationMODERE EXERCISE PROGRAM
Congratulations on taking your health, fitness and body composition to the next level! Long term weight loss is impossible without a sustainable exercise routine. The Modere Exercise Program exercise philosophy
More information5 Perfect Body Hacks
Introduction Adding 100 pounds to your bench press, over the course of a year, as a beginner, isn t easy but it s certainly possible. Adding 100 pounds to your biceps curls, on the other hand, is not realistic.
More informationCopyright Notice. Disclaimer and/or Legal Notices
Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval
More informationw e e k s 1-4 The 8-Week Shape and Tone Program
w e e k s 1-4 The 8-Week Shape and Tone Program The 8-Week Shape and Tone Program Welcome to the 8-Week Shaping and Toning Program. If you just completed Four Weeks of Fat Blasting, congrats --- you are
More informationSlimz TARGETED WEIGHT CONTROL. 5 Day exercise plan ADVANCED
3 Slimz TARGETED WEIGHT CONTROL 5 Day exercise plan ADVANCED 5 Day exercise plan You don t need to belong to a gym to exercise, however exercise is vital to increase your metabolism and burn excess fat.
More informationThe Weight Loss Hack. By Drew Griffiths (BSc, MSc)
The Weight Loss Hack By Drew Griffiths (BSc, MSc) Disclaimer - Please consult your Doctor or GP before undertaking any changes in diet & exercise Part 1 The Diet Hack A simple way to control calories Part
More informationWelcome to FREAK Week ZERO within the 6 Weeks To FREAK Strength / Power Protocol. Week ZERO will serve as a bit of a testing ground to help determine the loads you ll be using within the upcoming weeks
More informationGive it a go. Make it a part of your morning. Try it when you are brushing your teeth.
SARAH S While I am not a psychologist and I don t treat mental health disorders, I would like to share my tricks to living in a healthy mind. I practice this every day! I tell myself to look for the good
More informationThe Fastest Way to Sculpt! the best dumbbell workout to drop pounds, flatten your belly, and firm up your trouble zones.
The! the best dumbbell workout to drop pounds, flatten your belly, and firm up your trouble zones. Getting in the best shape of your life doesn t mean you have to spend hours at the gym. Our cardio and
More informationFlatter Stomach By Anthony Alayon
5 Flatter Minutes To A Stomach By Anthony Alayon www.truthaboutfoodingredients.com 2 WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property
More informationThe Secret To A Great Butt
Share this guide The Secret To A Great Butt 4 TIPS TO GET STARTED The Secret To A Great Butt: 4 Tips To Get Started Without question the number 1 request I get today, is finding the best way to get a great
More informationLEVEL 3. Training Program. Getting Started:
Training Program LEVEL3 Training Program ADVANCED page 2 Training Program TIPS page 7 We ve developed an Advanced Training Program (Level 3) to help you attain your weight-loss goal. The program is separated
More informationULTIMATE WORKOUT GUIDE
ULTIMATE WORKOUT GUIDE Hi, I m Sam Warrington, Founder of SWIFT Fitness. better the results. Firstly, well done for even getting to this point. So many people fall into the trap of thinking about starting
More informationGet a Ripped Beach Body
You Are About to Learn a Proven, Step- By-Step Approach for Getting a Lean and Muscular Body - The Physique of a Strong and Athletic Male Model (Not Bulky At All... and Definitely Not Like the Skinny Ones!)
More informationOVER 60 s WORKOUT Mini workout
This is the mini workout for over 60 s because age is no barrier to starting or continuing an exercise routine. If this is your first time doing one of these workouts, we recommend you check out the introduction
More informationOMEGA BODY BLUEPRINT.
Four Exercises Every Fat Loss Program Needs As I ve mentioned a few times now, designing programs is equal parts art and science. I m fond of saying that there are some things that cannot be taught, but
More informationThe Truth About Cardio Programming By Paul Robbins Date Released : 18 Jul 2001
Page 1 of 5 close The Truth About Cardio Programming By Paul Robbins Date Released : 18 Jul 2001 There are three main components of an effective weight loss program: Proper diet, effective weight training
More informationRacing Preparations FAQs and Tips for Success Tips from Alessandra Erg Competitions
Erg Competitions How can I prepare for racing 2km at an indoor rowing (erg) competition? 1) Contrary to what you might think, you should still continue some of your longer endurance practices. Maintaining
More informationI M TRYING TO CONCEIVE, CAN I DO THE PROGRAM? I M PREGNANT, CAN I DO THE PROGRAM?
I M TRYING TO CONCEIVE, CAN I DO THE PROGRAM? If you re trying to conceive (how exciting!) we suggest you exercise at a level that is comfortable for you. If you re already a 28er, stick to the level you
More informationPhysical Activity. Image 1
Physical Activity Acknowledgements: This protocol and associated curriculum materials were developed with support by Grant Numbers P60 MD000538 (NIH National Institute for Minority Health and Health Disparities),
More information8 Week Program: Experienced
8 Week Program: Experienced Introduction The Program This program has been developed by an Exercise Physiologist to provide individuals at all fitness levels with a comprehensive exercise program that
More informationNOTE: Before engaging in any new physical activity, always consult your physician.
Welcome to Dan Riley s sixth installment of Texans Fitness Corner. The response continues to be overwhelming. Dan responded to five of the questions this time around and we will continue to post selected
More informationPREVIEW W W W. L E O N - S C O T T. C O M
PREVIEW WELCOME... PREVIEW This is an honest reflection into my fitness and training regime, throughout this ebook I will take you on my journey which keeps me in shape all year round. My journey started
More information21 DAY EXTREME SHRED FINISHERS
Face it, you ll probably never single-arm curl a 75 pound dumbbell with strict form for 4 sets of 12. Lucky for you, though, you won t need to. Look, believing that you re not progressing with your biceps
More informationBOGSTACLE training guide
BOGSTACLE training guide BOGSTACLE is not just a run with a few extra obstacles thrown in the way. Being running fit will help but to avoid getting bogged down on the day you also need to practise being
More information