DISCIPLINE.
Tired of how you look? Then understand you’re the only one who can change it. Create a plan and carry it out, budgeting time for the gym, food prep and rest for the week.
BUT BE FLEXIBLE.
While you should be rigid about your workout
times and food intake, don’t lock yourself into lofty goals such as losing 10 pounds in the first two weeks. Instead, aim to shed up to 2 pounds per week after weeks 4-5. Anything earlier or greater than that is icing on the cake!
BE A FITNESS NERD.
Watch and read everything you can get your hands on (such as M&F) to learn about the body, The more you know, the better off you’ll be.
BE GOAL-ORIENTED.
Giving yourself a reason to get into shape (or remain that way) is a great way to stay on track with your goals. Signing up for a 10K or joining a league in your favorite sport is often motivation enough not to miss your next gym session.
BE FREE.
Free weights force your body to recruit more total muscle because they call on stabilizer muscles to balance the weight, a superior advantage to the predetermined range of motion that machines have to offer.
THINK “RONNIE.”
Train like a bodybuilder to help improve your hormonal milieu. Doing 3-5 sets of 8-12 reps with relatively short rest periods has been shown to increase testosterone and growth release, improving your anabolic environment and metabolism.
OVERLOAD.
Training with the progressive-overload principle helps rev your metabolism. Pushing your muscles beyond what they’re currently trained to overcome forces them to adapt and regenerate themselves so they’re ready the next time such a stimulus is encountered.
FASTFACT:
Depending on a number of factors - weight loads, rest periods, intensity, exercise selection, etc. - the average weight-training session will yield a caloric burn of 400-600 calories.
THE MAGICAL FRUIT.
Subjects who ate half of a grapefruit with meals or drank 8 ounces of grapefruit juice three times a day lost 4 pounds (with some losing more than 10 pounds) in 12 weeks without dieting.
GET A PARTNER.
Weight training with the right partner can help push and motivate you beyond what you’d achieve on your own. He or she can also be a positive and healthy source of competition, if that’s a characteristic that helps drive you in accomplishing specific goals.
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