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Quickie Workouts For Quality Results
Let’s face it, in today’s busy and noisy world everyone wants to do something and they want it done now! We want to get rich quick, 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. Most people tell me they can’t find the time to weight train 3 or 4 times a week. My answer is “no need to do weights 3 or 4 times a week”.
If you’ve been dying to transform your body from a rusty old ’77 Ford Pinto to a new Lamborghini Diablo but thought you’d have to sit in the gym to do it, have I got some good news for you. I want to show you a powerful new way to get the body you want in no time. The best part about this body transformation system is that you only need to weight train once every 3 or 4 days!
Most people believe they need to weight train 4, 5 or 6 days a week to develop the body they want. They are tricked into thinking that more is better and if they don’t hit their butt on the floor several times a week with weight training, they will never have that lean muscle body. those. dream about abortion.
Well I’m going to let you in on a muscle building secret that most people don’t know about. Once you learn these secret dynamics to get a lean and muscular body, all you have to do is start using them to build the body you want. So let’s learn the secret to building muscle!
It’s a known scientific 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 flow, flexibility, and mobility are just a few of the many benefits of strength training.
Although it is very difficult and difficult for the average person to work the body in a complete way, a basic understanding of the principles will help you understand the effectiveness of good exercises. With this knowledge, you will know how different training programs can help you achieve fitness, and what happens inside your body that makes you stronger and more beautiful.
As far as I can tell, below is an easy-to-understand definition of the human body.
1. Bones are the structure of the body. Your bones are an internal structure like the structure of a house.
2. Muscles control all body movements. Your muscles make up about 50% of your body weight.
3. Connective tissue of different types, including ligaments and tendons, connects muscles to bones and tethers and organs and other parts of the body.
4. The brain and nervous system direct all body movements.
5. The digestive system converts the food you eat into energy.
6. The heart, blood vessels, and lungs supply oxygen and nutrients to the muscles and other cells so they can perform their functions.
The problem with most books and programs written about bodybuilding or healthy living is that they focus on weight training or nutrition. Weight lifters act as if muscle and connective tissue are the only important aspects of bodybuilding, and fitness advocates act as if nutrition is the most important topic. Both are false and both are true. My way of life, the Power Health Lifestyle, treats everyone equally and does not put one above the other.
Weight training equals success!
As you can see, weight training is the most effective way to turn your body into a fat burning, muscle building machine. Lifting weights has helped keep my legs from breaking and has helped countless of my clients get the physical shape they want. Both my clients and I have been successful with weight training because we follow 3 simple but powerful rules. If you want to reap the many physical benefits that weight training has to offer and achieve the physique you desire, follow these 3 rules.
1. Overload. Remember, you have to force your muscles to work harder each time. This means that you cannot use the same weight or reps every time you exercise. The best way to achieve a progressive load is to increase the resistance/weight used and/or increase the repetitions performed in each exercise. It may seem difficult to do but it is not. By adding one or two more reps to the previous week’s workout, apply the overload rule.
2. Intensity. This is a very important but often overlooked aspect of weight training. I see so many people in the gym talking and joking instead of doing what they should be doing, training. You have to force your body to increase strength. For example, if you’re doing 3 sets of 12 reps on a barbell curl with 50 pounds, and your arms can do 15 reps, why aren’t you doing it? Your body will only add muscle and strength if you force it to work at a higher level. A simple but effective way to strengthen the muscles is to do 2 or 3 sets and continue with 3 additional sets to muscle failure. This means continuing each set until there are no more repetitions. You need to challenge yourself to improve!
3. Recovery. It’s a very simple fact about muscle growth and strength. When you lift weights, you actually break down the muscles instead of building them. This is the most important rest period for non-lifting as the muscles really repair and strengthen. So why are you trying to train for 3 or 4 days in a row? It is not productive for growth. It takes 2-7 days to recover from vigorous exercise. The harder you work out, the longer your body takes to repair it. Don’t stop your progress by training too often!
A guide to success
Here are some basic but powerful guidelines to follow if you want to be successful in the shortest possible time. Anytime you try to speed up the natural process of growing stronger, more muscular, and healthier, you often end up injured, overworked, and out of shape. Follow these basic rules for success.
oStrength training no more than three times a week! Many people start a training program with a lot of ambition and think that more is better. Remember the rules of recovery? This is especially true if you haven’t trained in a while. The body will be in a lot of pain and it will take time to recover. Do not over train and stop the natural growth process.
oDo 2 to 3 actual exercises per exercise! Here is an example. If I’m going to do the leg press, I’ll do 3 or 4 warm-up sets first adding weight for each set, then work up to as much weight as I can for 2 to 3 sets of 8 or 10 I wrote. repetition. The type of work that goes beyond that in a given exercise is more than training.
oChoose 1 or 2 exercises for small muscle groups and 2 to 3 for large muscle groups! The main muscle groups are legs, chest, back and shoulders. Small muscle groups are biceps, triceps, forearms, and calves. Choose from more than 10 exercises and work hard on them!
o Keep a record of all your exercises! Record keeping is paramount to success. If you don’t know what you’ve done, how will you know what to do? Doing advanced exercises means tracking your exercises so you can make them harder each time. I always kept a training journal for my workouts; like a diary of all my years of training.
Not only do you have an athletic and healthy body, but you have to be on the right track to maintain it!
Always in good health, Daniel Przyojski
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