|
|
|
|
|
|
Exercising
|
|
| |
|
| |
|
|
|
|
|
Cycle in new exercises every 4 weeks. This will
give you enough time to get familiar with a
workout and to build consistency. Early in your
program use bulk movements for the primary
exercise and shaping/toning exercises for the
secondary exercises. In the last 4 weeks lean
more towards shaping and toning for all
exercises. This will help bring the cuts out. |
| |
|
|
|
|
|
Don't add to much to the workout. Follow it like
Bill Phillips says. There is a reason he has it
set up like this. He doesn't go into detail in
the book, but the trained eye can see why he did
it. So stick to the every other day weight
training (it limits over training) and cardio on
the other days (gives your metabolism a boost
all week long.) |
| |
|
|
|
|
|
Instead of doing quads, hamstrings, calves and
abs. I drop the abs and do a butt exercise
instead. Most ladies want extra results in this
area. I do the abs after cardio because most
people have more time any way. No need for them
to come to the gym for only 20 minutes. |
| |
|
|
|
|
|
A
lot of people have trouble developing their
shoulders. The reason is because they are made
up of slow twitch, endurance fibers. So they
need higher reps and more time under tension. So
I have them do a set of 12 reps on side lateral
raise before each set of overhead press. This
gives them a good burn and results come fast on
this slow body part. |
| |
|
|
|
|
|
Instead of taking a minute break between sets,
do a minute of cardio. Just moderate cardio that
raises you heart rate some. I noticed that on
the upper body day my clients weren't breathing
hard or sweating enough. So I added this in. It
has worked great! I use a heart rate monitor to
see how they are doing and this keeps them right
in the zone I want them. The easiest to use is
the stationary bike. Do this between all your
low point sets and you will add 20 minutes of
cardio to your workout without increasing the
time. Works great! |
|
|
|
|
|
|
Drink water, lots of water, gallons of water!! |
|
|
|
|
|
|
Different Rep ranges effect muscle in different
ways:
12-15 reps...builds muscle endurance
6-12 reps...builds muscle mass
1-6 reps....build muscle strength |
|
|
|
|
|
|
Always keep a record/journal of your workouts.
This is the only way you will be able to
increase your progress (by knowing what you did
the week before). |
|
|
|
|
|
|
When
you can complete the same exercise with the same
reps at the same weight for two weeks in a row,
increase your weight by 5-10% on the 3rd week |
|
|
|
|
|
|
Before a workout have a low Glycemic carb
(oatmeal) and after a workout have a high
Glycemic carb (Protein Drink).
see the Glycemic index. |
|
|
|
|
|
|
|
Food Ideas
|
|
| |
|
| |
|
|
|
|
|
For some people, like me, the chocolate Myoplex may be a
little TOO "chocolate strong". What I do is mix half of
chocolate with half vanilla and it evens out just right.
Try it! |
| |
|
|
|
|
|
Drink water, lots of water, gallons of water!! |
| |
|
|
|
|
|
Spend a few
hours on Sunday preparing meals for the week. Boil a dozen
eggs and leave them in the frig. for a quick protein
snack. Roast a large turkey
breast, with bone (so it is less dry) and get several
meals out of it. This way, you can make a quick sandwich
by adding light mayo and whole wheat bread, or just have
it with rice and veggies. Of course, you can also make
rice in advance as well. Always make sure to have at least
one meal readily in your refrigerator so you are not
searching for the right type of foods when the time comes
to eat. |
| |
|
|
|
|
|
Don't you hate
it when the shell of a hard boiled egg tears the egg apart
when you try to peel it? Want to know how to keep it from
sticking? Put the eggs in water first, then bring the
water to a boil. Boil them for 20 minutes then immediately
cool them under cold water. You may need to fill and empty
the pan a few times to get the water to stay cold enough.
Store in refrigerator as soon as possible. |
| |
|
|
|
|
|
I like to eat
rice cakes with peanut butter and banana slices on them as
a snack. |
| |
|
|
|
|
|
A great treat
for dessert is fat free sugar free Jell-O pudding. |
| |
|
|
| |
|
|
| |
|
|
|
|
Losing Fat
|
|
| |
|
| |
|
|
|
|
|
Do your cardio in the morning before you take in any food,
you will burn more fat than you would if you exercised at
lunch or in the evening. |
| |
|
|
|
|
|
Drink water, lots of water, gallons of water!! |
| |
|
|
|
|
|
Eat your
larger meals in the morning and smaller ones at night.
Keeping your carb intake larger in the morning and much
lower in the evening. |
| |
|
|
|
|
|
Fat burners do
work, but read the labels and use with caution! |
| |
|
|
|
|
|
Break your
meals into 5-6 smaller meals rather than 3 large ones,
your body will utilize the food more efficiently. |
| |
|
|
|
|
|
Keep your
heart rate between 60-85% of your max heart rate when
doing cardio. Use this as the formula:
(220 minus your age x .60) this is your lower range
(220 minus your age x .85) this is your upper range |
|
|
|
|
|
|
Stay away from
too much saturated fats (fats that harden if left out).
Unsaturated fats from nuts (walnuts, peanuts, almonds) and
fish oils (such as Salmon) are good fats and can actually
aid in the breaking up of the stubborn "brown fats". |
|
|
|
|
|
|
Low carb bars
are and excellent way to watch your carb intake while
taken in extra protein but be careful! some of the low
carb bars contain a substance called glycerin that is
neither a protein nor a carb but has the equivalency of
4.3 calories per gram. |
|
|
|
|
|
|
Cardio should
be done at least 4 days a week for a minimum of 30-35
minutes to start seeing a loss in fat. |
|
|
|
|
|
Prepping for the Before and After photo
|
|
| |
|
|
|
|
