Let's face it, in this fast paced hustle and bustle world everyone wants to get things done and they want it 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 stay healthy, and the list goes on and on and on.
Most people tell me they can't find the 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 really desire to transform your body from looking like a rusty old '77 Ford Pinto into a brand new Lamborghini Diablo but thought you needed to live in the gym to do it, have I got great news for you.
I want to show you a radical new way to get the body you desire 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! Most people believe they need to weight train 4, 5 or even 6 days a week to develop the body they desire.
They have been misled into believing that more is better and that if they don't beat their butt into the ground several times a week with all out weight training, they'll never have that sleek, fat-free muscular physique they've been dreaming about.
Well I'm going to let you in on a few muscle-building secrets that most people don't know about.
Once you learn these secret dynamics for obtaining 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 SECRETS OF 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 a few of the many benefits of strength training.
Although the inner workings of the body are very complex and difficult for the common person 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 takes place inside your body that causes you to get stronger and look and feel better.
As simply as I can put it, below is an easy to understand description of the human body.
1.
Bones are the frameworks of the body.
Your skeleton is your internal framework much like the framework of a house.
2.
Muscles control all movement of the body.
Your muscles make up about 50% of your weight.
3.
Connective tissue of different types, including ligaments and tendons, connect muscles to the bone and tethers and cushions organs and other body parts.
4.
The brain and nervous system are what guide all body movements.
5.
The digestive system changes the food you consume into energy.
6.
The heart, blood vessels and lungs provide oxygen and nutrients to the muscles and other cells so they can perform their duties.
The problem with most books and programs being written on bodybuilding or healthy living is that they mostly focus on the weight training or the diet.
Weight lifters act as if the muscles and connective tissues are the only important aspect of bodybuilding, and health advocates act as if the diet is the most important subject.
Both are wrong and both are right.
My approach, the Power Health Lifestyle, treats each as an equal and never puts 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 lean machine.
Weight lifting helped save my leg from amputation and has helped countless clients of mine achieve the physical look they wanted.
Both my clients and I have been successful with weight training because we follow 3 simple yet powerful rules.
If you want to receive the many physical benefits weight training has to offer and achieve the physical look you desire, follow these 3 rules.
1.
Progressive Overload.
Remember that you must force your muscles to work a little harder each time.
That means you can't use the same weight or reps at every workout.
The best ways to induce a progressive overload is to increase the resistance/weight used and/or increase the number of repetitions performed at each workout.
This may sound hard to do but it is not.
By just adding one or two extra reps to an exercise from the previous week's routine is applying the overload rule.
2.
Intensity.
This is a very important but much overlooked factor in weight training.
I see too many people in the gym talking and joking around instead of doing what they're there to do, train.
You must force your body to increase in strength.
For example, if you typically do 3 sets of 12 reps on the barbell curl with 50 pounds, and your arms are capable of doing 15 reps, why are you not 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 overload the muscle is to perform 2 or 3 sets then continue 3 extra sets to muscular failure.
That means continuing each set until no more repetitions are possible.
You must challenge yourself to improve! 3.
Recovery.
A very simple fact about muscle growth and strength is this.
When you are lifting weights you are actually tearing down the muscle not building it.
It is the crucial rest period of not lifting that the muscle is actually repairing and growing stronger.
So why would you try to train for 3 or 4 days in a row?It's counter productive for growth.
It takes between 2-7 days to recover from a strength workout.
The harder you work the longer it takes your body to repair.
Don't stop your progress by training too often! Guidelines to Success Here are some basic yet powerful guidelines to follow if you want to be successful in the shortest amount of time.
Anytime you try to rush the natural process of growing stronger, more muscular, and healthier, you usually end up injured, over-worked, and quitting all together.
Follow these basic rules for success.
oStrength train no more than three times per week!Many people start out on a training program with lots of gusto and think that more is better.
Remember the rule on recovery?Well this is especially true if you have not trained in a while.
The body will get very sore and need time to recuperate.
Don't over train and stop the natural growth process.
oPerform 2 to 3 actual work sets per exercise!An example would be as follows.
If I am going to perform the leg press, I would first do 3 or 4 warm-up sets adding weight to each set, then max out with as much weight as I could safely handle for 2 to 3 sets for my prescribed 8 or 10 repetitions.
Any more work sets than that in a given exercise would be over training.
oChoose 1 or 2 exercises for small muscle groups and 2 to 3 for large muscle groups!Large muscle groups are legs, chest, back, and shoulders.
Small muscle groups are biceps, triceps, forearms, and calves.
Choose no more than 10 total exercises and work hard on them! oAlways keep a record of all workouts!Keeping records is paramount to success.
If you do not know what you have done, how will you know what to do?Making a progressive workout means tracking your workouts so you can keep making them a little harder each time.
I have always kept a training log for my workouts; it's like a diary of all my years of training.
It's not beyond your reach to have an athletic and healthy physique, but you have to be reaching in the right direction if you want to grab hold of it! Power health always, Daniel Przyojski