How Much Time Should You Allow Between Weight Training Sets 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 lots of water and now you can see and feel the countless benefits of cardiovascular exercise or walking. So it’s time to step it up a notch. Let’s add weights to our weekly program to transform your body and mind!

Weight 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 all adults. The sooner you start weight training, the more muscle you will retain. It’s a use-it-or-lose-it phenomenon.

Weight training is also a great area to practice mental imagery. You can imagine your muscles getting firmer and bigger as you perform your weight training exercises. You’ll be pleasantly surprised at how this simple tool will help keep you motivated and will help provide a higher return on your training investment!

Remember that building muscle by lifting weights does more than make you look and feel better. It speeds up your metabolism! Which is great news for anyone trying to lose weight or get in shape. Lifting weights also gives you more energy, allows you to eat more food and regains lost youth.

Weight training also increases bone density more than activities like swimming or even running. By stressing the large bones in the body, weight training provides enormous protection against bone thinning or osteoporosis. And by building more muscle, you also protect your joints. For example, the squat strengthens the knee joint by building stronger, firmer ligaments and muscles.

For a weight training program to be effective, you need to exercise between three and five days a week. You must 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. The abs will be trained two to three times a week.

I know the rest of this newsletter can be a bit confusing, but to really get into detail and explain exactly how to target your particular weightlifting goal is beyond the scope and space allotted for this special report, so to ensure the safety and effectiveness of your workout, consider using a personal trainer at least once to help you design the right workout routine and sequence for your body type. A personal trainer will show you the correct way to perform each exercise and help you get things done efficiently.

Here are a few tips on how to put together a great muscle-toning, fat-burning workout:

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

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

o Women should lift a weight that is approximately 60% of the absolute maximum they 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. After you’ve worked all of your upper body muscles, take a 30-second rest. With muscles in the lower body, you need 60 seconds of rest. This is known as a circuit. Repeat the circuit 3-4 times.

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

o After each of your strength training or weight lifting sessions, you should stretch. Some stretching should always be done at the end of a weightlifting workout because this is where you need to lengthen and relax the muscles.

The following are suggestions for easy to do exercises that can be used in your weight lifting routine, you can choose 2 from each list and put your training puzzle together with them as your foundation…

(((Upper body)))

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

Back: Chin-Up, Lat Pull Down, T-Bar Row, Decline Seated Cable Row

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

(((Lower Body)))

Legs/buttocks: Squats, Lunges (side-to-side and/or front-to-back),

Leg press, leg lift, leg curls, calf raises

Abdominals: Abdominal Crunch, Rotary Torso, Ab Flexor Machine, Legs

Lifts from the Roman Chair, Leg Lifts (while flat on the back), Legs

Scissors (while flat on its back)

Rotate these exercises, trying different ones each time you train a muscle group. This will provide faster results while providing many additional benefits. The above exercises also include exercises that can easily be done at home with dumbbells or a barbell and weights, as well as exercises specific to the gym.

Stop wasting your valuable time! In my famous E-classes and teleseminars, I personally guide you to success.

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

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

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