|
Weight Training Secrets by Laurie Bell
These weight training secrets from Lose the Lies Lose the Weight will tone, firm, and sculpt your body beautifully.
- Work each muscle group (chest, back, biceps, calves, etc.) once a week.
- The number of exercises you will do for each muscle group depends on your workout plan. The Basic, Advanced, and Expert Plans listed below are fully illustrated in Lose the Lies Lose the Weight.
- BASIC PLAN-1 exercise per muscle group weekly for 3 total sets.
- ADVANCED PLAN-2 exercises per muscle group weekly for 6 total sets.
- EXPERT PLAN-3 exercises per muscle group weekly for 9 total sets.
- Do three sets of each exercise.
- Your first set will be with light weights, 12-15 repetitions.
- Your second set will be with heavier weights, 9-12 repetitions.
- Your third set will be your heaviest, with 6-9 repetitions.
- Rest for 60 seconds between most sets. With challenging sets involving larger muscle groups, rest up to 120 seconds.
- Muscles must be challenged to stimulate growth. Gradually try to lift heavier weights or do additional repetitions.
- Stop if you feel a sudden, sharp pain. This is different from the "burn" which stimulates muscle growth.
- After six months of conditioning, you are ready for more challenging repetitions, or "million dollar reps." For a million dollars, you could do another repetition (or two) in the "burning" zone, right?
- Do 30 minutes of cardio exercise, three times per week, on alternating days. Begin with a 5-minute warm up, 20 minutes within your target heart rate, and a 5-minute cool down.
- Always do a 5-minute cardio warm up before stretching or lifting weights.
- Two to three hours before working out, eat a small amount of protein along with complex carbohydrates like vegetables, a whole-grain English muffin, or whole-grain pasta. One hour before working out, eat quickly digested simple carbohydrates like a banana or yogurt.
- To help muscles recover, eat a meal containing carbohydrates and protein within one hour after working out.
- If you reach a plateau with your weight loss, add additional cardio exercise to your workout plan, while cutting back on your caloric intake.
- Be honest with yourself about how much you're really eating.
Download Laurie Bell's Weight Training Secrets
For more information and great weight loss tips, read Lose the Lies, Lose the Weight by Laurie Bell.
Fill out the form below to email this article to a friend:
Copyright 2007 Laurie Bell, Lose the Lies Lose the Weight: The Ultimate Guide to Permanent Weight Loss, http://www.losethelieslosetheweight.com
|
|
Laurie Bell, BS is a two-time bodybuilding champion, health club owner, 42 year old mother, and the author of Lose the Lies, Lose the Weight, a comprehensive resource covering weight loss motivation, fitness, nutrition, and body shaping workouts. For everything you need to lose weight, tone, firm, and sculpt your body, read Lose the Lies Lose the Weight, by Laurie Bell. No hype. No fad diets. No excuses.
"I am now down 13.5 pounds and every week a few more come off! I feel better and have more energy then I have had in years. Lose the Lies Lose the Weight has been a great help! There are no words big enough to convey my gratitude."
-Candace Jaramillo, Westminster, CO
"Lose the Lies Lose the Weight is the total package. With the knowledge I've learned, I've been able to make the positive lifestyle changes become everyday living. I recommend this book to people of all fitness levels."
-Matt Angell, Brighton, CO
"Thanks Laurie-15 pounds lost and counting!"
-Dr. Letitia Wright, host, The Wright Place TV Show
"I've lost about 15 pounds. Lose the Lies Lose the Weight reminded me of the things I need to do. It was easy to understand and follow. Thank you Laurie, for taking the time and investing your energy in writing such a good book! I'll use it for years to come."
-Krista K. Rimel, Westminster, CO
"Lose the Lies, Lose the Weight has not only changed my life, but has put my entire family on course to living healthier, more fit lives."
-Sabrina Adams, publisher, Zoë Life Publishing
"I read Lose the Lies, Lose the Weight, followed the program, and already lost 10 pounds. If you want the 'real deal' on weight loss, read this book."
-Stacey Kannenberg, author, Let's Get Ready for Kindergarten
"Laurie Bell's combination of enthusiasm and personal knowledge helped me gain control of my life."
-Carmen Maurer, Dover, Ohio
"Laurie's book is amazing! Using a calorie counter book, like Laurie recommends, with regular exercise, made me finally get to my target weight. I recommend Lose the Lies Lose the Weight to anyone who is serious about getting in shape."
-Michelle A. Hanson, Westminster, CO
Lose the Lies, Lose the Weight provides excellent, practical, balanced advice for all ages. Frustrated dieters will benefit tremendously from this book by learning about the destructive, manipulative, nutrition, and exercise lies that sabotage success in weight loss.
- Suzanne Himka, R.D., C.S.C.S., sports nutrition consultant
"Lose the Lies, Lose the Weight is not 'another diet book.' It teaches you how to live the fitness lifestyle. This book will work for anyone and everyone who is really ready to stop looking for the quick fix!"
- Monica Brant, IFBB Pro Figure Competitor, IFBB Fitness Olympia Champion, and Cover Model |
|
