Jan 29, 2012

Kathy Mann

FIGHTHYPE FITNESS TIP: TOTAL EFFECTIVE WEIGHT LOSS PROGRAM PART 4 – "EXERCISE …

Okay, so we’ve covered the Mental Conditioning, Supplementation and Meal Planning aspects of Total Effective Weight Loss. The final section discusses the exercise portion of this program. It is important to incorporate a cardio training program along with a resistance-training program. Both are vital in building that lean physique you desire.

Exercise Program

Cardio Training: This can be in the form of a treadmill, stationary bike, rowing machine, aerobics classes or regular walking/running. Cardio training is essential to achieving that “lean” look you want. If you intend to do your cardio training during your resistance training, we recommend doing your cardio training after your resistance training. Your heart rate will be elevated and your blood sugar will be burned off during your resistance training. This will allow for optimal fat burning during cardio training.

Resistance Training: While there are several theories on how to train your muscles, we recommend the Push-Pull method of training. This means, grouping your exercises by pushing or pulling movements. An example of a push movement would be the bench press and a pull movement would be bicep curl. By grouping these exercises together, you will avoid over training muscle groups. This also allows for maximum recovery time for each muscle group.

Muscle Disruption: It is necessary to disrupt your resistance-training program with various exercises. If you do the same exercises every time, your muscles will build up a resistance or become immune to your training. This will lead to frustration and loss of motivation.

Breathing: Believe it or not, poor breathing habits are the biggest problem during training. Most people have a tendency to hold their breath while exerting energy. This is one of the worst things you could do. Your body needs oxygen for the energy to complete your repetitions. Breathe in on the negative motion (lowering weight) and breathe out the positive motion (push or pull of weight).

Muscle Soreness: You will experience muscle soreness after you begin training. It will be reduced as your body gets used to training. However, to combat these symptoms, take Stealth Bodybuilding’s Mega BCAA Plus/BCAA Powder and Glutamine Ultra/Glutamine Powder. This will aid in recovery and muscle soreness reduction.

Exercise Schedule

Below is a suggested schedule for a 4-day and 5-day training program. Always perform a warm up set with low weight prior to beginning your exercises. This allows your muscles to stretch and warm up which will reduce the chance injury.

[click image to enlarge]

Exercise Quick Tips

Be sure to eat a small meal 30-60 minutes before you train. This can be in the form of a protein shake. Your body will use this as energy for your workout.
Train smart. Do not sacrifice form for higher weights. You will receive better results with proper form.
Use a spotter when lifting.
Wear comfortable clothing when working out. Do not wear anything that will restrict your movements.
Talk to others at your gym about your goals. You will find that most people are very helpful in lending advice.
Hang around people who have successfully transformed their lifestyles.
Be careful of the “Gung Ho” syndrome. Do not over do it when you first begin, especially during resistance training. Use weights that allow you to complete the reps with proper form. Your ability to exercise with heavier weights will increase as you develop a consistent workout routine.
If you’re going to the gym, take your own music. Listening to music that you enjoy will greatly enhance your workouts.
Keep your workouts around an hour in duration. This is plenty of time to do resistance and cardio training.
Most important, HAVE FUN! Do exercises that you enjoy. If you don’t like using a rowing machine for your cardio, DON’T! Use a treadmill, bike, or take an aerobics class. There are a lot of exercises out there. Choose the ones that you are most comfortable with.

[click image to enlarge]

To monitor your body fat %, you can have this done at most gyms. Or, you can purchase calipers, a scale that measures this, or a hand-held Body Fat Analyzer

You can purchase the 24 Hour Fat Burning System at Stealth Bodybuilding 24-Hour Fat Burning Stack. This system includes a FREE Ultra Cleanse Complete that is needed for the first portion of your supplementation program. SAVE $14.97!

Contact us at: sales@stealthbodybuilding.com

About Us: Stealth Bodybuilding Supplements were design by fitness and nutrition professionals who have spent over 30 years in the industry and are FED UP with OVER PRICED SUPPLEMENTS! A 5lb protein powder or a pre-workout drink should not cost you $60 or more! With our vast amount of industry-wide resources, we are able to provide high-quality supplements at affordable prices. All of our products are manufactured in cGMP facilities so you can be sure you are getting a high-quality product. Our experience ranges from working with normal individuals looking for a healthier lifestyle up to the Top Elite Athletes around the world.

Quote of the week: “Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe.” - Gail Devers

CLICK HERE IF YOU MISSED PT. 1 OF THE TOTAL EFFECITVE WEIGHT LOSS PROGRAM: “MENTAL CONDITIONING”

CLICK HERE IF YOU MISSED PT. 2 OF THE TOTAL EFFECITVE WEIGHT LOSS PROGRAM: “SUPPLEMENTATION”

CLICK HERE IF YOU MISSED PT. 3 OF THE TOTAL EFFECTIVE WEIGHT LOSS PROGRAM: “MEAL PLANNING”

FIGHTHYPE FITNESS TIP: TOTAL EFFECTIVE WEIGHT LOSS PROGRAM PART 4 – "EXERCISE …

Leave a comment

Recent Posts

Categories

Tags