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Quickie Workouts For Quality Results
Come on, in this fast paced world everyone wants to get things done and they want to get them done now! We want to get rich in a hurry, we want a new car or two today, we want to eat on the run and still be healthy, and the list goes on and on. Many people tell me they can’t find time to weight train 3 or 4 times a week. My response is “You don’t need to weight train 3 or 4 times a week”.
If you want to transform your body from looking like a rusty old ’77 Ford Pinto to a brand new Lamborghini Diablo but feel like you have to hit the gym, do I have good news for you? I want to show you a radical new way to get the body you want in record time. The best part of this body transformation system is that you only need to weight train once every 3 to 4 days!
Many people believe that they need to weight train 4, 5 or even 6 days a week to develop the body they want. They’ve been misled into believing that more is better, and if they don’t hit the floor with full body weight training several times a week, they’ll never have the lean, fat-free muscular body they once were. dreaming about.
Well, I’m going to tell you some muscle building secrets that most people don’t know about. Once you learn these secret dynamics to get a lean and muscular body, you need to start using them to build the body you want. So let’s learn the secret to building muscle!
It is a scientifically known fact that weight training will improve your muscle tone and strength as well as increase your bone density. The benefits of weight training such as increased blood circulation, flexibility and mobility are just some of the many benefits of strength training.
Although the inner workings of the body are extremely complex and difficult for the layman to fully understand, a basic understanding of the principles will enable you to understand the effectiveness of a good training routine. With this knowledge you will know how different training programs will help you achieve physical fitness and what happens in your body that makes you stronger and look and feel better.
I can say in very simple terms, the description of human body below is easy to understand.
1. Bones are the framework of the body. Your skeleton is your internal framework, like the frame of a house.
2. Muscles control all body movements. Your muscles make up 50% of your weight.
3. Various types of connective tissue, including ligaments and tendons, connect muscles to bone and tethers and cushions organs and other body parts.
4. The brain and nervous system guide all body movements.
5. The digestive system converts the food you consume into energy.
6.The heart, blood vessels, and lungs supply oxygen and nutrients to muscles and other cells so they can perform their duties.
The problem with most books and programs written on bodybuilding or healthy living is that they focus mostly on weight training or diet. Weight lifters act as if muscle and connective tissue are the only important aspects of bodybuilding, and health advocates act as if diet is the most important issue. Both wrong and both right. My approach, the Power Health Lifestyle, treats everyone as equal and never puts one above the other.
Weight training equals success!
As you can see weight training is one of the most effective ways to turn your body into a fat burning, lean muscle building machine. Weight lifting helped save my leg from amputation and has helped countless of my clients achieve the physique they desire. My clients and I have both been successful with weight training because we follow 3 simple but powerful rules. Follow these 3 rules if you want to reap the many physical benefits of weight training and get the physique you want.
1. Progressive overload. Remember that you have to force your muscles to work a little harder each time. This means you can’t use the same weight or repetitions in every workout. The best way to induce progressive overload is to increase the resistance/weight used and/or increase the number of repetitions performed in each workout. This may seem difficult to do but it is not. Simply adding one or two extra reps to an exercise from the previous week’s routine is applying the overload rule.
2. Severity. This is a very important but overlooked factor in weight training. I see a lot of people at the gym talking around instead of training what they are supposed to be doing. You must force your body to increase its strength. For example, if you can do 3 sets of 12 reps with 50 pounds on barbell curls and your arms are capable of 15 reps, why wouldn’t you do them? Your body will only build muscle and strength if you force yourself to perform at a high level. A simple but effective way to overload a muscle is to do 2 or 3 sets and then continue with 3 additional sets until the muscle fails. This means continuing each set until no repetitions are possible. You must challenge yourself to improve!
3. Recovery. There is a very simple thing about muscle growth and strength. When you’re lifting weights, you’re tearing muscle apart from building it. A period of non-lifting rest is crucial for the muscles to really repair and strengthen. So why would you try to train 3 or 4 days in a row? It is productive for growth. Recovery from a strength workout takes 2-7 days. The harder you work out, the longer it takes for your body to recover. Don’t stop your progress by training too often!
Guidelines for Success
Here are some basic but powerful guidelines if you want to succeed in the least amount of time. Anytime you try to rush the natural process of getting stronger, more muscular, and healthier, you often end up injured, overworked, and quit all together. Follow these basic rules for success.
oStrength train no more than three times a week! Many people start a training program with too much enthusiasm and think that more is better. Remember the rules of recovery? Well, this is especially true if you haven’t trained in a while. The body will hurt a lot and it will take time to heal. Don’t over train and stop the natural growth process.
o Do 2 to 3 real work sets for each exercise! An example would be as follows. If I’m going to do leg presses, I’ll do 3 or 4 warm-up sets first and add weight to each set, then lift as much weight as I can safely handle for 2 to 3 sets for my prescribed 8 or 10. A higher work set than in a repetitive exercise will be on the training.
Choose 1 or 2 exercises for smaller muscle groups and 2 to 3 for larger muscle groups! The major muscle groups are the legs, chest, back and shoulders. Small muscle groups are biceps, triceps, arms and calves. Choose no more than 10 exercises in total and work hard on them!
o Always keep track of all workouts! Record keeping is paramount to success. How can we know what to do if we don’t know what we’ve done? Progressive workouts mean tracking your workouts so you can keep making them a little harder each time. I have always kept a training log for my workouts; This is a diary of all my training years.
Having an athletic and healthy body is not out of your reach, but if you want to attain it, you need to reach in the right direction!
Power health always, Daniel Przyojski
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