What Is The Recommended Rate Of Weight Loss Per Week Lift More Now – Weight Less "Forever"!

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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 now you’re seeing and feeling the countless benefits of cardiovascular exercise or walking. So it’s time to move it up a bit. Let’s add weights to our weekly program to transform your body and your mind!

Strength training is one of the most important parts of your lifelong exercise program. In fact, the American College of Sports Medicine now recommends weight training for every adult. The earlier you start weight training, the more muscle you will retain. It’s a use-it-or-low-it phenomenon.

Bodyweight exercises are also a great area to practice mental imagery. You can imagine how your muscles get stronger and bigger when you do bodyweight exercises. You’ll be pleasantly surprised at how this simple tool will help you stay motivated and help you get a higher return on your exercise investment!

Keep in mind that building muscle by lifting weights is about more than just looking and feeling better. It will speed up your metabolism! Which is great news for anyone trying to lose weight or get in shape. Lifting weights will also give you more energy, allow you to eat more food and recapture lost youth.

Strength training also increases bone density more than activities like swimming or even running. By stressing the major bones in the body, strength training offers tremendous protection against bone thinning or osteoporosis. And by building more muscle, you also protect your joints. For example, squats strengthen the knee joint by building stronger and stronger ligaments and muscles.

For a weight training program to be effective, you will need to exercise three to five days a week. You will need to train each muscle group with weights at least once a week or preferably twice. For example…arms twice, shoulders twice, legs twice, chest twice, etc. Abs will be worked two to three times a week.

I know the rest of this newsletter can be a little confusing, but to really explain in detail and precisely how to target your specific goal with weightlifting is beyond the scope and space of this special report, so to ensure safety and effectiveness in your training, you may want to at least once consider using a personal trainer to help design the right exercise routine and sequence for your body type. A personal trainer will show you the correct way to perform each exercise and help you do things efficiently.

Here are some tips for putting together a great workout to build muscle and burn fat:

o Each upper body muscle gets 2-3 sets, 12-14 reps per set. (Twice a week, but not on consecutive days).

o Each lower body muscle has 3-4 sets, 12-14 reps per set. (Twice a week, but not on consecutive days).

o A woman should lift a weight that is approximately 60% of the absolute maximum she could handle for that number of repetitions. Men should do at least 75% of their maximum.

o Move from one muscle group to another without rest. When you’ve worked all of your upper body muscles, rest for 30 seconds. With the lower body muscles, you will need 60 seconds of rest. This is known as a circuit. Repeat the circuit 3-4 times.

o Abdominal muscles should be exercised three times a week. A variety of crunch exercises are used to get the best abs workout. Do four sets for the abs, 20-40 reps per set. It is more important to focus on the intensity of the exercise than the number of repetitions or sets. With each set, you should achieve a significant “burn” in the abdominal muscles. You should not feel pain, especially not in your neck or back.

o You should stretch after every weight training or weight training session. Some stretching should always be done at the end of a weight training session, as that is when you need to lengthen and loosen the muscles.

The following are suggestions for easy exercises to use in your weightlifting routine, you can choose 2 from each list and use them to build your exercise puzzle as a base…

(((Upper Body)))

Chest/Shoulders: Lateral Raise, Dumbbell Squat, Upright Row, Bench Press, Fly, Incline Press, Parallel Dip, Cable Crossover

Back: Chin Up, Width Down, T-Bar Row, Set Cable Row Deflection

Arms: Triceps Dip, Triceps Press-Down, Overhead Triceps Press, Seated Triceps Press, Biceps Curl, Preacher Curl, Machine Preacher Curl, Cable Curl

(((Lower Body)))

Legs/butt: squats, lunges (side to side and/or front to back),

Leg Press, Leg lifts, Leg Curls, Calf Raises

Abdominal Crunch, Rotary Torso, Ab Flexor Machine, Leg

Roman chair lifts, leg lifts (flat on back), legs

Scissors (flat on back)

Change up these exercises and try different ones each time you work a muscle group. This will bring faster results while providing many other benefits. The exercises listed above also include exercises that can easily be done at home with dumbbells or a barbell and weights, as well as exercises that are specific to the gym.

Stop wasting your precious time! I personally guide you to success in my famous E-classes and teleseminars.

Isn’t it about time you get the results you deserve?

Learn more about these incredible classes and read what others are saying about the results they have achieved at: http://www.maximizeyourmetabolism.com/Newsletterspecial-discount.htm

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