WEIGHT TRAINING TIPS

WEIGHT TRAINING TIPS

BEFORE GETTING STARTED.

The most effective way to train and get into shape is through good preparation and taking all necessary precautions to train safely; especially when lifting free weights.

• I highly recommend consulting your physician prior to beginning any of these training programs.

• When you begin any training program, be sure to start off with a weight that you can control, one that is not too heavy for you to handle. Always begin with a lighter weight and gradually increase the amount of weight as you progress.

1. Motivation provides the energy needed until success is achieved. Success does not have to mean finishing first, but satisfaction that you've done your best and stayed focused toward your personal goals.

2. Always warm up properly. This can be done by spending 7-10 minutes on the exercise bike, treadmill, or walking track. Also be careful when stretching. Don't overdo it, especially when the weather is cool.

3. Muscle responds to resistance and stimulus. It doesn't know the difference between 100 lb. And 400 lb. So train the muscle by using proper form and technique. And keep the ego in check. When performing overhead pressing, rowing, or squatting movements, use a weight belt to protect the lower back.

4. In order to stimulate muscle mass, basic, explosive training of the muscle groups must be performed. For example, chest-bench press, shoulder-military, biceps-barbell curls, etc. Be mindful that it doesn't take a ton of weight to stimulate a muscle to grow, just the correct stimulus.

5. Many people use too heavy a weight during an exercise, resulting in imprecise, sloppy form, exercising their egos more than shocking muscles into growth.

6. It is the quality, not the quantity. Short intense workouts are more beneficial. A constant paced 40-45 minute workout using moderate weight, resting 30-35 seconds or less between sets accomplishes more than the heavy low rep, slow moving 2 hour workouts seen too often in gyms across the country.

7. It's smart to vary your training routine to keep the muscles stimulated.

8. Recuperation is key to results. Be sure to incorporate balanced rest periods into your training program. Remember training is approximately 25% of your fitness program. Nutrition, supplements, and proper rest are the crucial 75%.

9. It is permissible to miss a workout if you are physically under the weather. However, if you have had a long day, just cut back on the intensity and number of sets. For example, instead of doing four sets per exercise, only do two.

10. Put in perspective the philosophy, "no pain, no gain." The aim should be to train or stimulate, not annihilate. To train in pain could mean over-training or a possible injury.

NUTRITION & DIET TIPS

NUTRITION & DIET TIPS

1. Eat for what you are going to be doing, and not for what you have done. This means that the majority of your calories should be taken in during the active part of your day. Most of us are active between the hours of 8:00 a.m. - 4:00 p.m.

2. Stay away from foods high in fat and complex carbohydrates such as pasta, potatoes, breads, etc. when your goal is to lose bodyfat or drop a few pounds. Drink plenty of water during the day. The recommended amount is 8 8 oz. Glasses daily.

3. Stay away from zero carbohydrate fad diets. These types of diet can cause memory lapse, slow bowels, fatigue, and the loss of muscle, which is important in burning fat.

4. Do not skip meals when trying to lose weight. This throws the metabolic clock off balance. As a child our bodies were programmed for three main meals per day (breakfast, lunch and dinner). When that sequence is not being followed, the body throws up its own defense mechanism by holding on to fat to protect itself. The body will burn muscle for energy and save the fat just in case.

5. If you can't flex it, don't carry it. Keep a tab on the scale and mirror. If the bodyfat starts to increase, cut back. Let the last meal of the evening be fruit or a mixed salad with low calorie dressing. Don't forget the water.

6. Keep a nutritional calorie journal. By measuring your calorie intake, you will know whether to add or take away.

7. Compare labels for nutritional information on products when grocery shopping. Be especially aware of the fat and sodium content.

8. Eat four to five small meals a day instead of three large meals. The body will burn the calories more efficiently and the craving for food will not be as great. Keeping in mind that a meal can be the size of a banana, or apple, or bran muffin, or a cup of yogurt.

9. Never wait until you're starving before having a meal. You are most likely to overeat during that time.

10. Break the age old habit of eating everything on your plate. Especially when the portions are large. Leave with a slight feeling of satisfaction.

11. Feed your body quality nutrition. Proper nutrition accounts for 75% of who we are, and our aim should be - "you are what you eat." Quality in and quality out, or junk in and junk out. The body is on a quest, constantly generating new cells and tissue. That process is cut short; however, when empty and worthless calories are given in the body.

FAT-LOSS TIPS

FAT-LOSS TIPS

When you want to drop body fat (not muscle), there are four safe ways To achieve it:

1. First - lower your caloric intake by 250 calories a day. This can be done by eliminating foods you can do without such as sodas and sweets. Check the calorie content of such products to start the reduction there.

2. Second - increase your activity level. This can be done by incorporating 30 minutes of speed walking, treadmill, or cycling (see activity chart) each day of the week. The combination of aerobic training and weight training is the best way to shed body fat.

3. Third - include supplements to enhance the body's ability to burn fat such as the fat metabolism enhancer.

4. Fourth - system cleansing and detox program (see cleansing and detox). The seven day cleanse will rid the body of waste that can account for up to 5-10 lbs. The recommended supplements used can enhance the overall cleansing effect.

Also, don't forget the importance of including multivitamins and multiminerals in your daily diet. It's the foundation to every good health program.

EXERCISE TIPS FOR BEGINNERS AND SENIORS

EXERCISE TIPS FOR BEGINNERS AND SENIORS

Before starting an exercise program, get the o.k. from your physician first.

1. Walking is great to be used as an exercise program. Start walking 10-12 minutes to begin with. Within a week, increase to 20 minutes. The third week, go for 30 minutes. Afterwards you're on the way.

2. Do light stretching at the end of our walk. Injuries occur when cold muscles are stretched before warming up.

3. Be cautious when exercising. If you experience a feeling of dizziness, stop and call your physician.

4. Always keep some cool (not ice cold) water near when exercising.

5. Use caution when doing resistance training with free weights, selectorized or hydrolic equipment. First familiarize the body with the feel of resistance. Start with light weight or resistance.

6. Exercise to stimulate, not to annihilate. The world wasn't formed in a day, and neither were we. Set small goals and build upon them.

7. Do not exercise on a full stomach. Wait an hour or more.

8. Change your exercise agenda from time to time. Add variety. There's golf, bowling, gardening, hiking, washing the car, house cleaning, and family athletics fun like softball or basketball.

9. I recommend maintenance for the lower back/abdominal areas by doing crunches. This is a safe and effective way to keep these areas strong. If you're not familiar with abdominal crunches, call your local fitness center for a certified personal trainer. They will be able to help. Or tune in to TBN (Trinity Broadcast Network) on your local or cable station and watch for additional exercise tips.

10. When exercising, be sure to focus your attention on what you are doing. The mind and the body must be linked together. Too often people get hurt thinking about fishing while they're doing an overhead press. Stay focused!