Trainer in a Book
Hi, my name is Ben Wisan. I have been in the fitness and training industry for over 10 years. I have a Personal Training Certification through American Council on Exercise. I have interned with the head trainer at University California San Diego and trained at LA Fitness. I have also placed in local and national, natural, body building competitions and modeled.
Your Personal
Trainer in a Book
I owned a successful private training business for years in San Diego, California and I am currently a lead trainer at Gold's Gym. As a known trainer in San Diego, I have hundreds of people ask me about their fitness, my rates and creating them their own personalized routine. The truth is, almost everyone wants a personal trainer, but not everybody needs a trainer-in-person. Trainer in a Book literally becomes your trainer. From page one of chapter one, I am your trainer and I give you your own personalized workout, stretch, nutrition and yoga routine. I give you all the same advice I give my other clients (as well as tips from other fitness professionals) and create for you your own, personalized routine, each of which has helped countless of my clients achieve their fitness goals, if you choose to be one of my clients you will achieve amazing fitness before your year is up. By getting this book, you signed up for my training. If you let me, I will get you in better shape than you have ever been in your life, just ask my other clients, nothing is impossible and there are no irreversible fitness conditions. Trainer in a book gives you the knowledge to lose weight gain muscle, get toned or just get healthier. It's time to start your training, it's time to achieve your fitness goals! “Haha, I hate Ben! He's a very good trainer, but he pushes you hard with weights and cardio. I lost 60 lbs. in 8 months as well as got my heart back to a normal rate. I am infinitely more toned than I was, as well as being much happier with myself overall”. -Patrick: Baker “I have trained with a trainer before, but have never been very sore after. Whenever I train with Ben I always feel sore for the next day... and a week after. Ben's methods whether in person, or on paper are frighteningly effective.” -Bobby: Computer Programmer
Ben Wisan
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Ben Wisan
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Preface ________________________________________
______________________________________ Hi, my name is Ben Wisan, I have been in the fitness and training industry for over 10 years. I have a Personal Training Certification through American Council on Exercise. I have interned with the head trainer at UC San Diego and trained at LA Fitness. I have also modeled and competed in and won local and national, natural, body building competitions. I owned a successful, private training business in San Diego, California for years and I am currently training as a lead trainer at Golds' Gym. As a trainer, I have had hundreds of friends, relatives and strangers ask me about their fitness, my rates and creating them a personalized routine.
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Because of this, I have come to the conclusion, that almost everyone wants a personal trainer. Even though almost everyone does want a trainer, barriers exist such as: time, cost and availability. Because of these barriers, hiring a personal trainer (in person) is not always plausible. For this reason, I wrote Trainer in a Book. From the first page of the first chapter, I am your trainer. As your trainer, we go through your weight routine, warmups, and stretching. I give you all the same advice I give my other clients and through your selections in the book, I (with the help of write-ins from celebrity fitness professionals) create for you a personalized cardio, weight and nutritional routine. If you choose to be one of my clients you will achieve amazing fitness before your year is up. By buying this book, you have signed up for my training. If you let me, I will get you in better shape than you have ever been in your life. Just ask my other clients: nothing is impossible and there are no irreversible fitness conditions. If you are willing to train hard, you will achieve your fitness goals! But we are wasting time, let's begin. You and I have much work to do, so join me in chapter one for your fitness consultation!
Below are some testimonials: “I have trained with a trainer before, but have never been very sore after. Whenever I train with Ben I always feel sore for the next day... and a week after. Ben's methods whether in person, or on paper are frighteningly effective.� -Bobby: Computer Programmer
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“Ben Wisan? I have yet to leave a session with Ben without feeling well trained and motivated. Because of his training, I have lost body fat, have lowered my cholesterol and for the first time in my life am beginning to see a six-pack.” -Jeffery: Private Business Owner
“Haha, I hate Ben! He's a very good trainer, but he pushes you hard with weights and cardio. I lost 60 lbs. in 8 months as well as got my heart back to a normal rate. I am infinitely more toned than I was, as well as being much happier with myself overall”. -Patrick: Baker “I love Ben's Park Workout. I had specific goals when I started training with him in January. It is now summer and I have achieved all of them. I have lost all of the weight, am more toned than I have ever been, and my energy levels in general are through the roof. I'll also never go back to training in a gym! It felt great to train in the outdoors - it made my workout fun and was very relaxing mentally.” -Kiran: Patent Attorney and Mom
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Table of Contents: _______________________________________
Preface......................................................................................2 Chapter 1: Your consultation....................................................6 Chapter 2: Before you Come.….......................................................11 Chapter 3: Your Session....................................................................15 Chapter 4: Cardio and Weight Loss..................................................20 Chapter 5: Your Nutrition..................................................................27 Chapter 6: Your Flexibility................................................................35 Chapter 7: A Trainer's review on Recreation Classes.…...................42 Chapter 8:Your Personalized Routine................................................47 Chapter 9: Resistance Training and Getting Bulk..............................63 Chapter 10: Your Index of Form and Exercises.................................67 Chapter 11: A Bit More on Diet.........................................................139
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Chapter 1
The Consultation
Your Consultation Chapter One ______________________________________
_______________________________________
Hi, my name is Ben Wisan. I am a certified, well-known personal trainer in San Diego. It's great to meet you. Let's get you started on your fitness journey! What are you training for? The type of goal that you have will dramatically change the way that I train you. Check out Chapter 3 for your specific training program.
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Chapter 1
The Consultation
Second Question: What are your goals? Let's set some realistic goals, big and small that you would like to achieve through training. Write your 2-6 specific goals below.
Goals: Example 1: Gain 5 lbs of muscle by January. Example 2: Shrink waist to a size 23 by that July wedding.
Remember! Be specific in your goals and set time frames. With proper exercise and diet it is possible to gain 1-2 lbs of muscle and/or lose 1-2 lbs of fat per week, while still being healthy, according to the American Council of Science and Medicine (ACSM). Keep track of weight, body fat and measurements. Remember that when you first start working out you will be gaining muscle weight, but on a regular scale it will just appear as regular weight.
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Chapter 1
The Consultation
Body Weight Body Fat Neck Biceps Chest Waist Hips Thighs
Last Question: What are your risk factors? I recommend all my patients to get medical clearance before they start their fitness regimen. It is recommend that you get doctors approval before you begin your exercise program (American Council on Exercise 158). This is
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Chapter 1
The Consultation
especially true if you are a male over 45 or female over 55 years of age or have one or more of the following risk factors: -high cholesterol -family history of heart disease -obesity -smoker -hypertension -hypercholesterolemia -impaired fasting glucose (American Council and Exercise 157) As you begin or continue the workout phase of your life, there are some potential mental blocks that should be avoided in order to accomplish your fitness goals.
First, Focused on You. Since you live in a world with other humans it is very easy for you to compare yourself to people who are in better shape than you. This is a pitfall and will lead to discouragement. You must focus only on your own progress which is relative to your own starting point.
Second, sometimes it is our own mindsets that defeat us, but also sometimes it's other peoples'. Stay close to those who are positive and encouraging and ignore any negative people or advice. If you are to gain your fitness goals you must learn to look past negativity.
Third, remember rule one of fitness, is that IF YOU ARE WORkING OUT, YOU WILL BE IMPROVING. Your consistency, your diet and your trainer will help depict the level of improvement, but even if you only work out once a week for 5 minutes, you will be improving your level of fitness.
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Chapter 1
The Consultation
Persistence is one of the big factors of a successful fitness seeker. In order to get to the place of fitness that you have dreamed of, you need to stay consistent, and in order to stay consistent you need to stay motivated. To aid with this try to remember these three points:
Consistently check on your progress Every 2-5 weeks take weight, measurements and check your body fat
Set small goals Number of pushups, measurements, 5ks (3-mile runs), mud runs, increasing your one-rep max. These are all great shortterm goals and will help to keep you motivated for the long run.
Finally, always include others in your fitness pursuits.
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Chapter 2
Before You Come
Training Preparation Chapter Two __________________________________________
______________________________________________
Hi there, as I tell all my other clients, while preparing for your first workout session, there are three things to keep in mind for optimal energy in the gym: nutrition, hydration and rest. A. Pre-Workout Nutrition: The best time to eat a full meal (high in complex carbohydrates: bread, pasta, oatmeal, etc.) is about 2-3 hours before you work out, and small snacks after this. This will give your body the glycogen necessary for a high energy workout. If you don't have enough time to eat a full meal, than I always recommend grabbing 1-2 pieces of whole wheat, bread. Make sure to count them in your calorie counter.
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Chapter 2
Weights and Cardiovascular
Improper Nutrition? Remember, if you do not eat enough before your workout, it is typical to feel faint and/or completely drained at the beginning of a workout. Your body, just like a car, cannot run without fuel.
B. Hydration: Drink that water! Drinking enough water before, during and after your workout, can never be stressed enough. Your muscles and organs are composed of 60% water and therefore will cramp unless you drink enough water (ACSM). The American College of Sports Medicine recommends clients to drink two glasses before workout, 7-10 oz every 10-20 minutes of your workout and 32 ounces of water for every pound of body weight you have lost after your workout (ACSM 256).
Why, You Ask? Many people who work out are very dehydrated: dehydration can lead to muscle cramps, headaches, post workout apathy, depression and stomach cramps. Remember your muscles are made mostly of water and proteins. Without either of these you cannot develop your muscles. A good indicator of dehydration is that if your urine is yellow, you are probably dehydrated.
C. Proper rest: The National Sleep Foundation recommends 7-9 hours of sleep for the average adult over 18 (8.5-9.25 hours for ages 10-17) to function normally. Your body has somewhat of a sleep bank. If you consistently rob your body of sleep, it will not perform as well until the sleep has been restored. My clients who don't sleep enough will often feel very tired and sometimes nauseous during workouts.
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Chapter 2
Before You Come
Terminology you might hear: Rep: Repetition means the execution of an exercise movement. Set: Set means the number or group of repetitions that you repeat for that exercise. For example, “pushups 12x3� means you do 3 sets of pushups with 12 pushups or repetitions per set. Super-set is when you do sets of two different exercises back to back with no rest intervals, normally till you finish 2-3 sets of each. Tri-set is when you do the same with 3 exercises. Barbell: A barbell is a bar where weight is stacked on either end of the bar. Dumbbell: Dumbbells are like barbells but instead of one bar, there is one dumbbell for each hand. Resistance Bands: Resistance Bands are very useful when a portable weights routine is needed. You can attach your band to something or stand on it for extra resistance. Repetition Max: In order to find the correct weight for you to use, all you have to do is find your rep max (RM) for each exercise. Your rep max is just the maximum weight you can lift for one movement or repetition of an exercise without hurting yourself.
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Chapter 2
Weights and Cardiovascular
Spotter, Spot: Someone who assists in heavier sets of an exercise.
Tips from the Pros: Danny Fisher: Trained the US Olympic Team. Beijing, China. NCSS, NASM and PSM National Certifications Master Trainer 24 Hour Fitness
Danny's Tips on Lifting For a Lifetime.
Tip 1: Start with a moderate weight program. “Moderation is the key to a successful program”.
Tip 2: Rest. “Muscle Mass is not built in the gym, it is built at home and at rest”
Tip 3: Change up your routines monthly and take days off in between workouts. “Most People that workout in the gym are either over-trained or plateaued”.
Always bring a water bottle (hydration), proper shoes (arch support) and a towel (to sit or lay on for machines and ab mats), and show up ready to train!
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Chapter 3
Your Session
Your Session Chapter Three _______________________________________
________________________________ Get ready to work out hard! Grab your personalized workout from chapter 3 and follow these steps for your first Trainer in a Book workout. I promise you will get a great workout! Just like anything else there are steps to your workout. Your workout will be short and effective. I will break up my instruction into four fluid parts: first warm-up-andstretch; second, tips on proper form and breathing; third,
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Chapter 3
The Session
your actual workout; and last, your cool-down and recovery shake. 1. First, Warm Up and Stretch! Let's try to get a 5-10 minute warmup on a treadmill or exercise bike, going at a moderate pace. This warmup will make your muscle tissue more flexible, warmer, and reduce chance of injury. Also try to get a nice full body stretch (Chapter 6) and make sure that you stretch most muscles for about 45-60 seconds (ACSM).
2. Your Workout! Exciting! After you have ran on the treadmill for 5 minutes, and stretched, you are ready for the actual workout part of your routine. Below I have listed workouts, one of which will match up perfectly to your fitness goals. These workouts should last you for three months and then should be repeated 4 times in a year, this should bring you to a year of training, from these five select your personalized designed workout plan. Tone up: You are not interested in big muscles or a huge increase in strength. If you are solely trying to tone your full body, this is the workout that will tone you up and give you the edge you are looking for. I have designed the Tone Up and 6 Minute Abs Workout for you, or if you want to train outdoors, use the Park workout on Chapter 8.
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Chapter 3
Your Session
Muscle Bulk: Your purpose in the gym is to get some size, you're trying to pack on a bit more muscle, increase size, or just gain weight, this is your workout! When you are “bulking� always use heavier weight and fewer reps. If this sounds like you, I have designed the Bulk Up and 6 minute 6 Pack workout (Chapter 8) specifically for you, remember to lift heavy and add another meal or two. Strength: If you are training for strength and functionality, then I have designed the Park Workout with the pre-stated weight, as well as the Muscle Mass with higher weight and fewer reps. You will find these workouts on chapter 8.
Weight Loss: If you are trying for weight loss I have designed the Tone Up workout specifically for you (Chapter 8). Keep in mind that you need to also be doing cardio most days of the week (Chapter 4) and also limiting your caloric intake. As I tell my other clients, you can't out-train a bad diet.
Busy: You are always on the road and this interrupts your workouts. I have designed the Traveler workout just for you, check it out on chapter 8. It is designed to work your full body, using only what is available to you on the road and in hotel rooms.
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Chapter 3
The Session
Proper Form: Proper form is really one of the most important things to keep in mind during workout. With improper form and heavy weight it is definitely possible to injure yourself. Stick to the form guidelines in this book and if in doubt, check with a fitness professional.
3. Breathing Correctly Breathing correctly is a very essential part of working out. Incorrect breathing can lead to hyperventilation, nausea, dizziness, and even loss of consciousness. The correct way to breathe (according to health experts) is one inhalation and exhalation of breath for each repetition of exercise. With this breathing pattern in mind, it is always best to exhale on exertion. So when doing a bicep curl, for example, you would breathe out when curling up, and breathe in while the weight is descending.
Go at Your Pace: “You know your body best. Go at your own pace and take breaks when needed. It is very important that when you're first starting up, you must go slower and let your body adapt to your workout! And always keep breathing. It seems simple, but sometimes people forget that deep, regulated breaths during and after exertion will help you recover faster.�
4. Cool Down and Recovery: Do another 5 minutes of cardio (Chapter 4) and stretching to cool down and drink more water.
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Chapter 3
Your Session
Keep your protein intake high, and get enough food and sleep. I would recommend 60-90 grams of protein each day and 7-9 hours of sleep. Keep your caloric intake near the daily number (Chapter 5) (ASCM) and you'll recover fast. “Great job! This concludes your first workout and is the beginning of your fitness journey�.
Okay, okay, Good effort! This concludes the end of your first workout, you should be sore tomorrow and very sore the next day, but this soreness is a good initial indicator that you are getting a good workout in!
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Chapter 4
Cardio and Weight Loss
Cardio and Weight Loss Chapter 4 _________________________________________
________________________________________________
Hi clients, Did you know that cardiovascular exercise is nationally recognized as one of the best things that you can do for your body? It has been proven to be directly correlated with longevity of life as well as a major deterrent for many types of cancer, heart disease and many sicknesses (American Council and Exercise).
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Chapter 4
Cardio and Weight Loss
In this section we will break cardio into three categories called “Why Cardio”, “What Cardio”, and “How Cardio”. In these, we're going to discuss form and performance and present you with your own individualized cardio routine. Caution. Before you start any type of cardiovascular program, you should always get your doctor's approval first. Since you don't have a fitness expert monitoring your safety, you must self-monitor. Trying to force your body to go at a pace that you haven’t acclimated to yet can be very dangerous! If you are just starting, you must go slowly, do warm-ups and work your way into your routine.
Why Cardio? Health: Performing cardiovascular exercises as many times per week as possible is a huge benefit. By doing consistent cardio you greatly reduce your chance of some cancers, heart disease, reduce overall cholesterol, decrease symptoms of anxiety and depression and decrease your chances for many more diseases (American Council on Exercise 214).
Turn back the Clock: Cardio is one of the biggest ways that we as humans can “turn back the clock”, and greatly reduce our body age. I have had and known of clients who although 60 and 70 years old had the body age of a 40 and 50 year-old purely by doing consistent cardio.
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Chapter 4
Cardio and Weight Loss
Energy: by doing cardiovascular exercises consistently, you lower your resting heart rate (American Council on Exercise, 214). This means that throughout the day your heart works less and you have much more energy. Cardiovascular exercise also greatly increases the endorphins (“happy chemicals�) that are released in your brain, making you feel better about yourself overall, as well as presenting a positive distraction for a stressful lifestyle.
What Cardio? Determining the best cardiovascular exercise for you is very important. There are so many different forms of cardio. It is important to ask yourself this question before you start: Am I looking for health improvements, weight loss, or healthy recreation?
Health improvements? If you are looking for health improvements then there are a few types of cardiovascular exercises that are recommended by most health and fitness experts. You will find these below in the tables.
Weight Loss? Choose one or two of the exercises that you are most interested in from the list below. Most of these types of exercises are pretty flexible, so make sure that you start at your own level of fitness. Go as slow as you need to, and take as many breaks as is necessary.
A Healthy Recreational Sport? If you are pretty comfortable with your fitness level, and have been doing some type of consistent cardio for over a year, then you have the option of playing a sport for some of your cardio. I've listed some sports suggestions in the table below.
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Chapter 4
Cardio and Weight Loss
How Cardio? Many fitness enthusiasts are not able to be consistent with their cardiovascular exercises because they are under-prepared, get bored, or just can't seem to get in a pattern. Here are some tips that will make cardio a much more enjoyable experience and give you potential for great consistency. Mindset: During cardio, always find something to keep your mind occupied with: music, a running partner, or simply enjoying the scenery, Form and Breathing: Always double-check your form, stretch and do light-weight, lower and upper body weight training for the muscles used most during the cardiovascular exercise. This will take tension off your joints and reduce knee, shoulder and elbow injuries. For example: If you choose running, make sure you are doing body weight squats and stretching your hamstrings regularly. Constantly Change Intensity: Your body adapts to exercises and will not exert as much, or burn as many calories, after it gets used to a exercise. This is why it is important to change up those exercises every 4-6 weeks. If you are walking, slowly add jogging to the mix until you eventually switch entirely to jogging. If you are jogging, add in running and eventually switch completely to running.
Walking/Jogging/Running: Running is the most common of cardiovascular exercises: You use your largest muscle groups and burn more calories than most other exercises. You should start with walking, build up to jogging, and finally build up to running.
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Cardio and Weight Loss
Swimming: Swimming is also a very good cardio exercise. Although one typically burns slightly fewer calories than running, swimming makes you work your upper body more than your lower one and is a great exercise in general. Note that this is an especially good form of cardiovascular exercise if the constant impact of running is hard on your joints.
Biking: Biking is a very good exercise for cardio enthusiasts. Similarly, like swimming, biking is low impact. This is great news for people with bad knees. Just make sure that your intensity is high enough and that you are breathing hard and sweating.
Rowing Machines/Erging: Rowing on the Erg machine is the king of cardiovascular workouts: It burns the most calories. It works out legs, like running, but also activates the shoulder, arm, and back muscles, not to mention the core abdominal muscles. Take it slow when you start, because it is very difficult and you will be very sore!
Your Cardio Routine: Recreational Sports Exercise Beginner
Exercise Intermediate
Exercise Pro
Volleyball
Tennis
Basketball
Badminton
Racquetball
Soccer
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Cardio and Weight Loss
Bowling
Martial Arts
Rugby
Table tennis
Beginning Dance
Football
Walking
Aerobics Classes
Hockey
Wii-Fit
Hiking
Basketball
Baseball Golf Yoga
Okay, you've studied form and tips for a successful cardio program. You are now ready for your official cardio program. Pick one of these exercises and use the chart below to determine duration and intensity. Biking (real bike or machine) Swimming Running (outdoors or treadmill) Jogging Rowing (use an erg machine) Walking (or elliptical)
Health Goals
Duration
Days/ Week
Beginning Phase (suggested for all)
10-20 Minutes
3-4 per times per week/ 3-4 weeks
Low Intensity
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Cardio and Weight Loss
Beginning 10-20 Minutes Phase (suggested for all beginners, despite ultimate goals)
3-4 per times per week/ 3-4 weeks
Low Intensity
Extreme Weight 45-60 minutes Loss
3-5 times per week/ times 820 weeks
Moderate
Weight Loss
20-60 Minutes
3-5 times per wk/ times 8-20 weeks
Low-Moderate
Heart Health
20-60 Minutes
3-5 times per week
Low-ModerateHigh
Maintenance Phase (at this stage you can substitute for recreational sports as well)
20-60+ minutes 3-4 times per week
Low-ModerateHigh
Chart made using information from American Council on Exercise and American College of Sports Medicine.
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Chapter 5
Your Nutrition
Your Nutrition Chapter Five ______________________________
__________________________________________________
In this chapter we will look at your diet and caloric intake. A well-planned food and nutritional intake can help you achieve your fitness goals 50-70% faster. Contrary to opinion, you can't out-train a poor diet. If you have a good food plan as well as workout regimen, you will achieve your goals much quicker! Sufficient Weight Loss Needed? Despite what people say (including extensive advertising), eating to lose weight is very simple: Your caloric intake has to be less than your caloric expenditure. In other words, if you are burning more calories than you are consuming, then you (typically) will automatically be losing weight (once you do find a good caloric range, do not under-eat, your body needs a certain amount of calories to stay healthy!). Big Tip: green vegetables are very low in calories and make a great snack and filler food!
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Chapter 5
Nutrition and Cooking Tips
The trick is to find a good caloric range for yourself. Since your daily allotment of calories is based upon age, height, and weight, it is impossible to just say a magic, broad number of suggested caloric intake. Below are some options to help you create a personalized nutritional program. Most of the online options shown here are very useful. They are also free and have apps for smart phones as well. I recommend them to all my clients!
Local Nutritionist
Online Free Calorie Counters: ◦ acaloriecounter.com ◦ myfitnesspal.com (I personally use this one) ◦ my-calorie-counter.com
Myfoodpyramid.gov
Diet for Moderately Overweight: If you are moderately overweight, but you still want to lose some pounds, then your caloric intake is going to be a little bit more lenient than those trying to lose weight radically. Again, you want to consult one of the three options above for specifics.
Diet for Those Trying to Gain Muscle Bulk: For those of you trying to gain muscle while losing body fat, you should greatly reduce your fat intake (not below 10% of calories), while still consuming more calories overall. With this in mind, increase your protein, fruits, complex carbohydrates and vegetable intake overall, but keep your fat intake very low (ACSM 248).
Diet for Extremely Underweight: For those of you who are extremely underweight, it is recommended
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Chapter 5
Your Nutrition
that you add more calories to your overall diet in order to gain more muscle and body weight. The American Council on Science Medicine recommends adding a caloric range of 3-500 calories to your diet, but if you fall into this category or think you might, then please consult a certified nutritionist before changing your diet dramatically in any way (ACSM, 248).
Nutrition For the Average Fitness Enthusiast Eating for a Lifetime: Here is some basic nutrition that will help you know how to focus your diet in order to lose excess body fat and how to eat healthy. Basic (MyPyramid) nutrition information: Most of this information was taken straight off of the “My food Pyramid� website and from information provided by the American Council on Exercise. This information works only if a person adheres to the servings and specifications that are listed for their body, weight, age, and height which are found from the above-referenced websites and nutrition experts. In the food world there are three categories that most foods fall into: Fats/Oils, Proteins and Carbohydrates. Here is basic nutritional information and also some charts that will help you eat the correct foods within these three food groups.
Fats: Something big to keep in mind is that you need to avoid saturated fats at all costs. Since you are becoming a more fit person, learning how to read food labels will go hand-in-hand with healthy eating habits.
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Chapter 5
Nutrition and Cooking Tips
The average person is recommend to have no more than 10 grams of saturated fat per day—please note that unlike other things on nutrition labels, this is not the recommended value, but the upper limit. For those of us trying to lose body fat, saturated fat should be greatly reduced in your diets. What's So Bad About Saturated Fat? Here's the skinny: Saturated fats on the molecular level are too dense to be broken down instantly. This means that instead of being used for energy instantly, they are instead stored as fat.
In Depth: “At the molecular level, saturated fats have hydrogen bound to every free location on the carbon chain. This prevents it from forming double bonds and creating kinks in the carbon chain. Therefore, unlike unsaturated fats which are liquids at room temperature, the saturated fats can be stacked and stored neatly at room temperature, and in your body." -Blake Spitzer UCSD Human Biology As well as adding body weight, saturated fat increases risk of cancers and heart diseases, (World Cancer Research Fund and the American Institute for Cancer Research in 2007).
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Your Nutrition
Choose from the healthy fats listed below, but still keep healthy fat intake low, as fat has twice as many calories as proteins and carbohydrates.
Fats: Healthy:
Non:
Avocado
Most non-lean meats
Peanuts
Dairy Products
Almonds
Chocolate Desserts
Chestnuts
Most oils
Flax seed Oil
Most non-Fruit desserts
Skim milk and 0% fat dairy products
Carbohydrates: White vs Wheat: If I could make one recommendation in the carb department, it would be to switch all of your carbs to whole wheat and whole grain. White carbs, or bleached flower, besides having questionable overall health benefits, are purely simple carbs (high in sugar). As a result, they will raise your blood-insulin levels. This is undesirable for two reasons:
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Chapter 5
Nutrition and Cooking Tips
First, body fat is stored on your body in the presence of high sugarinsulin levels, so more fat is stored instead of being burned. Second, foods that are high on the glycemic index like white bread, greatly increase your blood-glucose levels. This causes blood to rush to your head, resulting in energy reduction and food comas. With these things in mind, it is best to switch to what are called complex carbs. These are foods like brown rice, oats, whole wheat bread, whole wheat flour, whole wheat pancakes, etc. These carbs are higher in fiber (most scientists agree that high fiber diets decrease chances of heart disease) and give your blood a more consistent dose of glucose as opposed to a quick sugar-insulin spike.
Carbohydrates: Healthy
Non
Whole wheat products: Bread, Pancakes, Pasta etc
Products with white or bleached flower: White bread, pancakes, pasta, potatoes
Mufti-Grain Bread
Most chips
Brown Rice
Pizza dough
Beans
Pie crust
High fiber cereal
Hamburger buns
Apples
Corn products
Most grains and wheats
White rice
Oatmeal
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Your Nutrition
Protein: Proteins that are lean will always be the best thing for you: fish, chicken breast, turkey, etc. In other words, meat with less animal fat is much better for you. There are many studies out there that show that animal fat is a huge factor in many types of cancers and heart disease (World Cancer Research Fund and the American Institute for Cancer Research in 2007). Protein should be taken, but in moderation. One of the biggest myths that circulates throughout body-building communities is the amount of protein that should be consumed. Studies done by the American Council of Exercise show that a much smaller amount of protein is needed than previously thought. These studies also suggest that the excess protein gets stored as fat. Instead of quitting all your bad eating habits “cold-turkey�, ease into healthy eating. This makes for more consistency in the long run.
Protein: Healthy
Non
Most lean meats
Hot dogs
Chicken breasts
Any fried meat
Turkey breast
All non-lean meats
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Chapter 5
Nutrition and Cooking Tips
Lean beef
Chicken thighs, drumsticks and wings
Low fat, low sugar protein powders
Most processed meats
Beans
Most beef
Lean ground turkey/chicken Lean bacon
This concludes your chapter on fitness nutrition (though there is more dietary advice in chapter 11). Remember if you are trying to lose weight, the nutritional secret is simply calorie-counting and limiting fat intake. If you are trying to gain weight, from a nutritional standpoint, eating much more (healthy) food and more lean protein is your ticket. Lastly, remember to always combine a good cardio and weights program (Chapters 3 and 4) with proper nutrition. Proper nutrition can make or break your fitness goals and should never be taken for granted.
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Chapter 6
Flexibility and Yoga
Flexibility and Yoga Chapter Six ___________________________________
________________________________________
Flexibility is one of the most important aspects of fitness. In this chapter let's discuss flexibility and stretching as a whole: it is much more important than most realize. Later in this chapter, I will introduce a yoga instructor, her methodology for stretching, and a routine she specifically designed for you. Let’s get into it! Flexibility: Many of my clients completely overlook the importance of stretching in their daily weight routines. Why is stretching so important? Well for one, not stretching is bad for your skeletal frame. In the absence of proper stretching, muscle pain, lower back pain, micro fractures of the joints and many more problems often develop.
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Chapter 6
Flexibility and Yoga
In many of my clients' pre-training lifestyles, a lack of stretching had led to tight: hamstrings, glutes and calves. These tight muscles pull on the pelvis which in turn pulls on the lower back, this has led to years of lower back pain. In my observation, most lower back pain is caused by under-developed or under-stretched muscles and tendons.
Stretching routine: When you start a weight routine you should always add at least 3-5 minutes of stretching into each session. Each stretch should be performed for at least 30 seconds, and you should do one stretch for each of the major muscle groups (ACSM). Below, are 3 full-body stretching routines that you can duplicate anywhere and that will prevent your muscles from tightening up and leading to over-stressed joints.
5-10 Minute Stretch Routine
30-60 seconds per each stretch
Shoulder Stretch
Chest Stretch
Inner Hamstring
Standing Calve (Calves)
Bicep
Seated Triceps
Knees-to-back (lower Lying Hamstring back)
5-10 Minute Stretch Routine
Lunge
30-60 seconds per each stretch
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Hamstring on Bar
Stretch over Ball
Calf Against Wall
Shoulder
Bar and Stretch
Bend and Touch
Sit and Reach
Peck and Twist
Lie and Stretch
5-10 Minute Stretch Routine
30-60 seconds per each stretch
Shoulder Stretch
Chest Stretch
Stand and Reach Down
Lying Calve (Calves) Sun Salutation
Seated Triceps
Cats and Dogs
Quadriceps Lunge
Lying Hamstring
Tips from the Pros: Daniella Kent: Certified Yoga Instructor Certified Pilates Instructor Yoga Fitness Instructor
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Daniella's Yoga Routine: Daniella Kent is a Yoga and Pilates instructor in San Diego, with an emphasis on sport and toning yoga. Her experience within the field of yoga has led her to create original variations on traditional routines. Below is the yoga routine she adapted and designed for you, the Variation on Sun Salutation A. Daniella: “Each pose is timed with a breath. You start on an inhale with Mountain Pose and end with and exhale in Down Dog. The time it takes to flow depends on how deep the breath is. I usually tell students to try and inhale/exhale for counts of 2 at first and then gradually reach 5, which is a slower flow, but slower is actually harder.� The postures are as follows: 1. Mountain pose (tadasana): Inhale. Stand upright with arms extended above head. 2. Forward fold (uttanasana): Exhale. From standing position bend forward till hands are touching legs and ground 3. Half-way lift (uthita uttanasana): Inhale. From fold position jump legs back. 4. High plank (chatarunga dandasana): Exhale. From Half-Lift position place forearms and toes on the ground in a pushup-like position. 5 & 6. Chatarunga (like a tricep push up): Inhale. Keeping both hands close together and on the ground, lower your chest until it is almost touching the ground, and then push back up.
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7. Knee to Nose and outside elbow flow: Exhale. While on ground bring your knee forward until it almost touches your nose. Then return the knee. 8. Upward Facing Down (urdha mukha svanasana): Inhale. With back bent upward in an arch position firmly plant hands and toes on the ground. 9. Downward Facing Dog (adho mukha svanasana): Exhale. From the above position, slowly lower yourself back into a low pushup and then lunge forward. Finish by reversing step three, two, and one: Inhale, bend knees, exhale, jump forward and repeat entire sequence 3-5 times.
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Variation on Sun Salutation
1
2
3
4
5
6
7
8
9
10
11
12
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Daniella's Favorite Yoga Quotes: “The true advancement in life and on our mat is observation. It is here that will bring us the most joy and connection on our journey.” -Caitlin Tralka “Change leads to disappointment if it is not sustained. Transformation is sustained change, and it is achieved through practice." -B.K.S. Iyengar Yoga is often branded as a new-age pseudo exercise regiment, but anyone who has participated in a yoga class knows just how strenuous it really is. Although spirituality and yoga are closely knit, few athletic disciplines can match the flexibility and physical strength associated with yoga.
Great job clients! This chapter outlined a basic stretching routine drawn from yoga techniques. Stay with it, and you’ll be amazed at the results. You owe it to yourself, and who doesn’t want a strong and relaxed back, hamstrings, and glutes. Next we're going to look at the best recreational classes to take to compliment your fitness.
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Chapter 7
Classes You Should Take
Your Fitness Classes Chapter Seven _______________________________________
___________________________________________
In this chapter let's talk about the different fitness classes and general recreational sports that you can do. This chapter is all about adding fun and excitement to your workout routine. In most fitness classes you will find an exercise you enjoy, an energetic and knowledgeable instructor and a great community of motivated fitness enthusiasts.
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That is why this chapter focuses on my recommendations for specific classes that you should take based on your fitness goals. I have separated the classes into different categories depending on your fitness target. Remember, you know your body best. Don't take classes that are too far outside of your fitness level. And if you feel tired, dizzy or nauseous, immediately stop whatever exercise you’re doing and seek a health care professional.
Weight Loss: HEY! If you are trying to lose weight, then adding classes that have “weight loss” or “fat-burn” in the title are typically the best. The next best would be any type of aerobic classes like: kick-boxing, full body aerobics, fast dance classes, swordsmanship, and especially any type of marital arts. High-movement classes such as these keep your heart rate high enough to consistently burn calories. Weight Loss:
Kick-boxing
Swordsmanship
Full Body Aerobics
Basketball
Intermediate Dance Classes
Soccer
Biking
Running
“Fat Burn” classes
Lap Swimming
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Build Muscle? If you are trying to build muscle then looking for classes that have “muscle building” in the title, or even “martial arts”, are always good options. The best for building bulk will always be the ones focusing on free weights and resistance training— often these classes are offered at local community colleges and gyms. Build Muscle
Classes on weight training
Resistance Weights
Kettle Bell
Martial Arts
Calisthenics
Cross-Fit
Classes on P90x
Toning: If you are trying to build muscle tone without getting mass, take aerobic classes, weight classes, medicine and Swiss ball classes, martial arts as well as kickboxing, and any core conditioning class. The will provide variety and, along with your weight and cardio program, will get you fit, fast.
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Toning Classes:
Kick-boxing
Swiss Ball Classes
Core Conditioning Classes
Light Martial Arts
Beginning Weight Classes
Resistance Training
Heart Beat: Again, if you are content with how your body looks, but want a fun way to be healthier and increase your cardiovascular endurance (breath easier and lower your resting heart rate), then start with classes that are low to moderate intensity. Good examples of classes that can strengthen the heart are fencing, ballroom dance, swing, salsa, and basic aerobics. Start in the beginner classes, and then work your way up to the intermediate aerobics like biking, hip hop and kick boxing. Heart Beat:
Kick-boxing
Swordsmanship
Baile Folklorico
Full Body Aerobics
Basketball
Tap Dance
Intermediate Dance Classes
Soccer
Salsa
Biking
Running
Lap Swimming
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Please keep in mind that these are only recommendations that I am making. Remember, you know your body best so always make sure that the classes and pace you choose are difficult and challenging for you, but never let yourself be pushed to an exercise pace that you feel may be dangerous or beyond your limits.
Good luck and enjoy these classes. Remember, they are not a supplement for a healthy weights and cardio workout, but are a fun way to get in shape and enjoy the fitness community.
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Chapter 8
Your Personalized Workout Plan
Your Personalized Workout Chapter Eight _____________________________________
_____________________________________
The time is here! Are you ready for your specific workout routine? If you feel unsure of which to pick, refer back to the descriptions in Chapter 3. Below I have several routines specifically for your fitness goals and desires. For correct exercise form, check your “Exercise Index� in Chapter 10 with the corresponding page number next to the exercise. I want
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you to keep track of the weights and exercises you’re doing. At the end of this chapter you’ll find a recordkeeping section. Use it often.
Six Minute Six Pack In order to see the best results, compliment this with cardio 3x per week and a lower-in-fat diet. When starting this routine, do 30-45 seconds for each exercise and eventually work your way up to the full minute. Go at a realistic pace for you and rest in between exercises. Exercise Name
Repetitions x sets
Weight in Percentage of 1 Rep Max (Page Number)
Jack Knifes
1 Minute
2.5-5lbs (71)
Twists
1 Minute
Body Weight (78)
Crunches
1 Minute
Body Weight (73)
Scissor Kick
1 Minute
Body Weight (76)
Situp and punch
1 Minute
2.5-5lbs (70)
Side Bends
30 Seconds
Body Weight (75)
Bicycles
30 seconds
Body weight (77)
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Park: 1 The Park workout is designed as a full body workout and is completely portable. Whether in the park, at home, or in your backyard this workout can be done anywhere. All you need is a resistance band and 5,8, or 10 lb dumbbells. Do all exercises in Park 1 three times a week and after 4 weeks switch to Park 2. After 4 weeks switch to Park 3 and after that, go back to Park 1. Repeat this cycle for one year to obtain maximum muscle confusion. Exercise Name
Repetitions x Sets
Weight in Percentage of 1 Rep Max/ Page Number.
Military Press
12x2
5lbs (113)
Triceps Kickbacks
12x2
5lbs (135)
Bench Dips
12x2
Body Weight (138)
Close Grip Bar Curls
12x2
Bands (85)
Punch and Kick
16x2
5lbs (111)
Bicycles
60 Seconds
Body Weight (77)
Jack Knifes
90 Seconds
Body Weight (71)
Pray Twists
60 Seconds
Body Weight (78)
Bleachers
2 Minutes
Body Weight (106)
Squats
14x2
Body Weight (103)
Lunges
15x2 (each side)
Body Weight (104)
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Park: 2 Exercise Name
Repetitions x Sets
Weight in Percentage of 1 Rep Max/ Page Number.
Side Lateral
12x3
5lbs (116)
Triceps Pushups
16x3
Body Weight (96)
Hammer Curl
12x3
Bands (87)
Punch and Kick
12x3
5lbs (111)
Tricep Crushers
12x3
5+5lbs (134)
Sit up and Punch
60 Seconds
5lbs (70)
Crunches
2 Minutes
Body Weight (73)
Leg Raises
60 Seconds
Body Weight (76)
Step ups
12x3 (each side)
Body Weight (106)
Lunges
12x3 (each side)
Body Weight (104)
Squats
12x3
Body Weight (103)
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Park: 3 Exercise Name
Repetitions x Sets
Weight in Percentage of 1 Rep Max/ Page Number.
Arnold Press
12x3
5-8lbs (117)
Triceps Kickbacks
12x3
5lbs (135)
Press
12x3
Resistance Band(113)
Close Grip Band Curl 12x3
Resistance Band (85)
Curl + Press Superset 16x3 (p13)
5lbs (86,113)
Bicycles
60 Seconds
Body Weight (77)
Situp and twist
60 Seconds
Body Weight (73)
Scissor Kicks
60 Seconds
Body Weight (76)
Hill Climbers
12x3 (each side)
Body Weight (109)
Squats
12x3
Body Weight (103)
Butt Flexers
2 Minutes
Body Weight (105)
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Tone Up: 1 This is a full body workout that is designed to tone your arms, abs, butt, thighs and legs. Do all exercises in Tone Up 1 three times a week and after 4 weeks switch to Tone Up 2. After 4 weeks switch to Tone Up 3 and after that, go back to Tone Up 1. Repeat this cycle for one year to obtain maximum muscle confusion. Exercise Name
Repetitions x Sets
Weight in Percentage of 1 Rep Max/ Page Number.
Side Lateral
12x2
2.5-8lbs (116)
Triceps Pushups
16x2
Body Weight (96)
Hammer Curl
12x2
5-10lbs (87)
Punch and Kick
12x2
2.5-8lbs (111)
Tricep Crushers
12x2
5-10lbs (134)
Sit up and Twist
30-60 Seconds
Body Weight (72)
Scissor Kick
30-60 Seconds
Body Weight (76)
Situp and Punch
30-60 Seconds
Body Weight (70)
Step ups
12x2 (each side)
Body Weight (106)
Lunges
12x2 (each side)
Body Weight (104)
Squats
12x2
Body Weight (103)
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Tone Up: 2 Exercise Name
Repetitions x Sets
Weight in Percentage of 1 Rep Max/ Page Number.
Front Raise
12x3
12RM (118)
Side Lateral + Curl Super Set(p13)
12x3
12RM (116, 85)
Tricep Pull Down
16x3
Bench (136)
Close Grip Curl
12x3
50-65 (85)
Tricep Kickback
12RM (135)
Jack Knifes
1 Minute
Body Weight (71)
Bicycle
1 Minute
Body Weight (77)
Crunches
2 Minutes
Body Weight (73)
Squats
12x3
Body Weight (103)
Step Ups
2 Minutes
5lbs (106)
Butt Flexers
16x3 (12 each side) Body Weight (105)
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Tone Up: 3 Exercise Name
Repetitions x Sets
Weight in Percentage of 1 Rep Max/ Page Number.
Arnold Press
12x3
2.5-8lbs (117)
Triceps Kickbacks
12x3
2.5-8lbs (135)
Tricep Pull Overs
12x3
20-34lb Cables (137)
Close Grip Bar Curls
12x3
5-10lbs (85)
Punch and Kick
16x3
2.5-5lbs (111)
Bicycles
60 Seconds
Body Weight (77)
Situp and twist
60 Seconds
Body Weight (72)
Twists
60 Seconds
Body Weight (78)
Hill Climbers
12x3 (each side)
Body Weight (109)
Squats
12x3
Body Weight (103)
Butt Flexers
2 Minutes
2.5-8lbs (105)
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The Traveler The Traveler workout is a completely portable, quick, full body workout. The Traveler is designed for those who have to be on the road a lot and is mostly for maintenance and toning. For this workout the only workout gear you need is yourself. Exercise Name
Repetitions x Sets
Weight in Percentage of 1 Rep Max/ Page Number.
Pushup
15x3
Body Weight (95)
Dip
15x3
Body Weight (138)
Tricep Pushup
15x3
Body Weight (96)
Jack Knifes
20x3 (Super-set)
Body Weight (71)
Situp
15x3 (Super-set)
Body Weight (74)
Lunges
12x3
Body Weight (104)
Squats
12x3
Body Weight (103)
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Muscle Max 6x6: In Muscle Max 6x6 you will get big quick. Always go as heavy as possible, but always be realistic and never sacrifice form. If you go too heavy to soon you can hurt yourself, which may prevent future lifting. Remember to eat a lot of calories and do each set, unless otherwise specified, in the following fashion: Do your first set at maximum weight for 8 reps. Get a “spotter” if necessary (pg 13). Your second and third set are 8 rep “drop sets” (“drop set” means that you drop down 5-10lbs each set). For your fourth set, do 14 normal repetitions. And finally, for your fifth and sixth set go back up in weight so you are 5-10lbs short of the weight that you started with. Below is an example of the 6x6 workout.
Example: Bicep Curls 6x6 1st Set 75 lbs x 8 Reps 2nd Set 65 lbs x 8 Reps 3rd Set 55 lbs x 8 Reps 4th Set 30 lbs x 14 Reps 5th Set 65 lbs x 8 Reps 6th Set 60-65 lbs x 8 Reps
Do all exercises in Muscle Mass 1 three times a week and after 4-6 weeks switch to Muscle Mass 2. Then after 4-6 weeks switch to Muscle Mass 3 and after that, go back to Muscle Mass 1. Repeat this cycle for one year to obtain maximum muscle confusion.
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6x6 Muscle Mass 1: Monday/Thursday Exercise Name
Repetitions x Sets
Weight in Percentage of 1 Rep Max/ Page Number.
Front Dumbbell Raise
8x6
8RM (114)
Upright Rows
8x6
8 RM (115)
Side Lateral
8x6
8RM (116)
Shoulder Press
8x2
8RM (113)
Barbell Bench Press
8x6
8RM (90)
Free Flies
8x6
8RM (92)
Incline Press
8x6
8RM (94)
Jack Knifes
45 Seconds
Body Weight (71)
Situp and Twists
45 Seconds
Body Weight (72)
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6x6 Muscle Mass 1: Tuesday/Friday Exercise Name
Repetitions x Sets
Weight in Percentage of 1 Rep Max/ Page Number.
Close Grip Curls
8x6
8RM (85)
Hammer Curls
8x6
8 RM (87)
Wide Barbell Curls
8x6
8RM (88)
Crushers
8x6
8RM (134)
Triceps Pullovers
8x6
8RM (137)
Triceps Pushups
8x6
8RM (96)
Tricep Kickbacks
8x6
8RM(135)
Jack Knifes
45 Seconds
Body Weight (71)
Squats
45 Seconds
Body Weight (103)
Bent-Over Rows
45 Seconds
35RM (81)
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6x6 Muscle Mass 2: Monday/Friday Exercise Name
Repetitions x Sets Weight in Percentage
Arnold Press
8x6
8 RM (117)
Side Lateral
8x6
8 RM (116)
Bench Dips
8x6
8 RM (93)
Upright Rows
8x6 (Normal Sets)
8 RM (115)
of 1 Rep Max/ Page Number.
Incline Barbell Press 8x6
8RM (94)
Incline Pec flys
8RM (92)
8x6
Barbell Bench Press 8x6
8RM (90)
Elevated Push-Up
8x3 (Normal Sets)
8 RM (99)
Situp and Twists
1 Minute
5-10 lbs (72)
Bicycles
1 Minute
Body Weight (77)
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6x6 Muscle Mass 2: Tuesday/Thursday Exercise Name
Repetitions x Sets Weight in Percentage
Bicep Curls
8x6
8 RM (86)
Wide Curls
8x6
8RM (88)
Hammer Curls
8x6
8 RM (87)
Close Grip Curls
8x2 (Normal Sets)
8RM (85)
Tricep Kickbacks
8x6
8RM(135)
Tricep Pull Downs
8x6
8RM (136)
Close Grip Bench Press
8x6
8RM (137)
Triceps Pushups
8x2 (Normal Sets)
8RM (96)
Situp and Twists
1 Minute
5-10 lbs (72)
Squats
45 Seconds
5 lbs each hand(103)
Bent-Over Rows
45 Seconds
35RM (81)
of 1 Rep Max/ Page Number.
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6x6 Muscle Mass 3: Monday/Thursday Exercise Name
Repetitions x sets
Weight in % of 1 rep max
Shoulder Press
8x6
8RM (113)
Front Dumbbell Raise
8x6
8RM (114)
Side Lateral
8x6
8RM (116)
Bench Dips
8x6
8 RM (93)
Incline Press
8x6
8RM (94)
Bench Press
8x6
8RM (90)
Free Flies
8x6
8RM (92)
Pushup
4x15 (Normal Sets)
Body Weight (95)
Jack Knifes
1 minute
5 lbs (71)
Scissor Kicks
1 minute
Body Weight (78)
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6x6 Muscle Mass 3: Tuesday/Friday Exercise Name
Repetitions x sets
Weight in % of 1 rep max
Hammer Curls
8x6
8 RM (87)
Wide Curls
8x6
8RM (88)
Close Grip Barbell Curls
8x6
8RM (85)
Bicep Barbell Curls
8x3
8RM (86)
Close Grip Bench Press
8x6
8RM (137)
Triceps Pushups
8x6
8RM (96)
Crushers
8x6
8RM (134)
Triceps Pullovers
8x3 (Normal Sets)
8RM (137)
Jack Knifes
1 Minute
5 lbs (71)
Lunges
1 Minute
5 lbs each hand (104)
Bent-Over Rows
1 Minute
35RM (81)
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Chapter 9
Weights and Bulking Up
Weights and Bulking Up Chapter Nine ___________________________________________
_______________________________________ Hi, you have already had your first session and now have the skinny on lifting weights, but your lifting journey is still very young. Here is a bit more in-depth information about weights, from yours truly and some local San Diego celebrity trainers. The Beginning Lifter: When a client of mine first starts to lift, in order to master the exercise, he or she must learn two things: 1) how to safely perform each exercise and 2) how much weight to use.
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There are many different avenues for finding tips on form. If you are looking for instructions on any of the exercises mentioned in this book, I recommend using the exercise index in Chapter 10. If you want to use an exercise not mentioned in this book, please consult a certified trainer at your local gym.
How Much Weight Should You Use? In order to find the correct weight for you to lift with, all you have to do is find your rep max (RM) for each exercise. Your rep max is just the maximum weight you can lift for one movement or repetition of an exercise without hurting yourself. If you are trying to ad muscle bulk, you should be going for an RM with repetitions in the 6-8 range. If you are trying to increase your toned muscle you should be going for 50-65% weight of your one rep max within 8-12 rep range. Example: Bicep curl for 3 sets at 6-8 Rep Max means: Bicep Curl three groupings of 6-8 repetitions of the most weight you can do for each repetition without losing your form.
The Intermediate Lifter:
The transition between this stage and the beginning phase is different for everyone, but typically occurs after exercising a few months. At the intermediate stage you are much more comfortable with form, breathing and balance. At this stage going a bit heavier in weights is suggested, as well as experimenting with different lifting techniques. Here are some techniques you can incorporate into your routines.
Drop Set: This is where you constantly work your muscles to the point of muscle failure (where one more rep is seemingly impossible), and then decrease the amount of weight until complete muscle failure occurs when holding the lightest weight possible.
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Example: Drop Set of Bicep Curls. Do one set of Bicep Curls for 8 repetitions. Then with no rest go down in weight (5-10lbs) and do 8 more repetitions. Again go down in weight and do 8 more repetitions. Finally, go down in weight one last time and do 12 repetitions (or till burn out).
Pyramiding: Pyramiding is where you increase the weight, but decrease the number of reps for each set. For example, if I am curling 80lbs ten times, for the next set I would go up to 90 lbs 8 times, and then for the last set I would finish with 100lbs for 6 reps.
High Intensity: High Intensity training works from the principle that since max hypertrophy (hypertrophy simply means that more muscle is built by ultimate muscle fatigue) is achieved at 40-60 seconds, exercises are performed so that only 1-2 sets are required for maximum muscle fatigue. This type of exercise should only be done by the advanced lifter since it significantly raises your heart rate and should not be attempted without proper knowledge or doctor's approval for high stress exercise.
The Advanced Lifter: After you having been consistently lifting for over 8-12 months you are considered an advanced lifter. Although you are now much stronger and have a much better kinesthetic (muscle) awareness, it is still recommended that you pay close attention to form and only do the amount of weight that is realistic for you.
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Tips from the Pros: David Pat: 1st place San Diego Naturals Bodybuilding, Teen 2nd place Mr. Universe Bodybuilding, Teen 1st place Mr. LA Bodybuilding, Teen.
David's tips to grow muscle size:
Tip 1: Eat More. “Eat more than 3000 calories a day.
If you're not
eating at least 3000 calories you can't expect to grow”.
Tip 2: Go Heavy. “You have to, have to, have to lift heavy: people should be questioning how much weight you do”.
Tip 3: High Volume. “Do the big movements: squats, dead[lift]s and bench[press]. You need to make sure you have enough volume in your workout...at least 10 sets per muscle group and at least two muscle groups per workout”.
Good luck with your weight routines. You're doing awesome. Remember, switch up your routine every 4-6 weeks.
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Index
Index of Exercises
Index of Exercises Chapter 10 _________________________________________
_________________________________________ Abs Back Biceps Chest Legs and Cardio Shoulders Stretching and Yoga Triceps
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Index of Exercises
INDEX Abdominal Exercises ____________________________________________
Abs: (Rectus Abdominal) _____________________________________
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Index
Index of Exercises
Hip Abduction Beginner/Advanced: For a challenge you should add light leg weights. Form: Raise Leg about 2 ½ to 3 feet and then lower it back down, never raise your leg past 90 degrees.
A
B
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Chapter 10
Index of Exercises
Situp and Punch Beginner/Advanced: Initially, someone may need to hold your legs. For an extra challenge add 5 lb dumbbells in each hand. Form: Sit up all the way and then punch diagonally, touching your right elbow to the left knee. Each time you sit up punch on both sides, this counts as one repetition.
A
B
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Index
Index of Exercises
Jack Knifes: Beginner/Advanced: Initially just go as far as you can and work your way up. For an extra challenge add 5lb weights in each hand. Form: lying on ground with arms and legs outstretched, bring arms and legs together so they almost touch, keeping elbows and knees straight, keep neck off the ground.
A
B
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Chapter 10
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Situp and Twist: Beginner/Advanced: Initially someone may need to hold your legs, or you can wedge them under something.
Form: Sit up all the way and then twist diagonally, touching your right elbow to the left knee. Each time you sit up twist once on both sides, this counts as one repetition.
A
B
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Index
Index of Exercises
Crunch: Beginner/Advanced: Once these get to easy add 2.5-10lbs weights holding it over your head. Form: Place hands on ears (not behind the neck, this can strain your neck) and mentally focus on your abs, pulling your upper torso towards knees with your abdomen.
A
B
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Situp: Beginner/Advanced: Initially someone may need to hold your legs, or you can wedge them. For a challenge, hold 10lb weight across your chest. Form: From lying down, just sit up, keeping your hands on your ears to avoid neck strain.
A
B
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Index
Index of Exercises
Side Bend: Beginner/Advanced: Initially limit your range of motion so you don't hurt your back. For a challenge, try these with a light broomstick resting on the shoulders.
Form: Sitting or standing simply bend from side to side; at all costs avoid moving your lower body at all (legs, hips, butt), as this will take the emphasis off the obliques.
A
B
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Chapter 10
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Scissor Kick: Beginner/Advanced: Initially you may need to bend your knees; for a challenge, add legs weights. Form: Simply place hands palm down on the ground and crisscross your legs back and fourth.
A
B
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Index
Index of Exercises
Bicycles: Beginner/ Advanced: Initially don't rotate your torso much. For a challenge, try these on a Bosu Ball. Form: Sit up all the way and then punch diagonally, touching your right elbow to the left knee. Follow with the left elbow touching the right knee. This is one repetition.
A
B
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Twists: Beginner/Advanced: Initially, try these seated and focus on tightening the main abdominal wall. For a challenge, stand and use a broom handle-like object across shoulders.
Form: Twist from right to left, attempting to flex your abs the whole time.
A
B
C
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Chapter 10
Index of Exercises
Index: Back Exercises ____________________________________
Trapezious Latisimas Dorsi Lumbar
___________________________________________
79
Chapter 10
Index of Exercises
Close Grip Lat Pull Down Beginner/Advanced: Initially focus on keeping your back straight and chin up. For more of a challenge and variety, you can change hand widths so different parts of your back are targeted. Traditionally there are three hand grip positions: wide (about 3ft), normal (shoulder width), and narrow grip (4-6 inches). You can also use different bar attachments or resistance bands. Form: Start with your arms outstretched above your head, and your hands about 4-6 inches apart. Then maintaining your hand width, pull down until elbows are parallel with sides.
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80
Chapter 10
Index of Exercises
Bent-Over Rows Beginner/Advanced: For variation, you can use a barbell instead of dumbbells Form: Starting with back at an incline, but with backbone straight and knees bent with elbows pulled up to parallel sides, lower your hands straight down for one repetition.
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81
Chapter 10
Index of Exercises
Bench Dips Beginner/Advanced: Initially keep weight low and focus on form. Form: Keeping back straight and knees slightly bent with chin up pull hands back towards chest until parallel with sides. Then extend them back to starting position with elbows extended over knees.
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82
Chapter 10
Index of Exercises
INDEX Biceps Exercises
Bicep
__________________________________________
83
84
Chapter 10
Index of Exercises
Close Grip Curls Beginner/Advanced: Initially start light. For a challenge you should add more weigh, use a barbell or try a Resistance Band.
Form: With only 4-6 inches between your pinky fingers curl up until weights almost touch shoulders. Keep knees bent and back straight. If you're using bands, step on them using one foot for light weight and two feet for heavier.
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85
Chapter 10
Index of Exercises
Bicep Curls Beginner/Advanced: Initially start light. For a challenge you should add more weight or switch to a barbell or resistance bands. Your form must remain the same.
Form: With hands at sides curl arms up until weights almost touch shoulders. Keep elbows at sides, with bent knees and straight back. I you're using bands, step on them using one foot for light weight and two feet for heavier.
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86
Chapter 10
Index of Exercises
Hammer Curls Beginner/Advanced: Initially keep reps high. For a challenge try doing some drop sets ( definition in chapter 8).
Form: With palms facing sides, curl arms up until weights almost touch shoulders. Keep elbows at sides, knees bent and back straight.
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87
Chapter 10
Index of Exercises
Wide Curls Beginner/Advanced: Initially keep reps high. For a challenge try pyramiding (chapter 8).
Form: With palms facing sides, curl arms up until weights almost touch shoulders. Keep elbows at sides, knees bent and back straight.
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88
Chapter 10
Index of Exercises
INDEX Chest Exercises ____________________________
Chest: (Pectorals)
_________________________________________
89
Chapter 10
Index of Exercises
Close Grip Bench Press Beginner/Advanced: For variation you can use a barbell. Form: Press straight up touching weights throughout whole exercise. Don’t lock your elbows. Bring weights down until 4-6 inches off your chest. Keep your lower back straight and don't let your elbows drop lower than your shoulders.
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90
Chapter 10
Index of Exercises
Bench Press Beginner/Advanced: For variation you can use a barbell. Form: Press straight up but don't lock your elbows, bring weights down to 4-6 inches off your chest. Keep your lower back straight throughout exercise and don't let your elbows drop lower than your shoulders.
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91
Chapter 10
Index of Exercises
Free Flies Beginner/Advanced: For a challenge you can do flies on an incline or decline bench to change area of chest targeted. Form: Arc arms out in half circle motion bringing elbows parallel with shoulders and then follow same path back until weights touch. Keep your lower back straight and don't let your elbows drop lower than your shoulders.
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92
Chapter 10
Index of Exercises
Bench Dips Variation: You can use chairs or benches Form: Push straight up but don't lock your elbows, , keep your lower back straight and don't let your elbows drop lower than your shoulders.
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93
Chapter 10
Index of Exercises
Incline Press Variation: You can use a barbell and a Bench instead Form: Press straight up but don't lock your elbows. Bring weights down to 4-6 inches off your chest, keep your lower back against bench and don't let your elbows drop lower than your shoulders.
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94
Chapter 10
Index of Exercises
Pushup Variation/Beginner: When you first start you may need to start on your knees or on the wall and then build up to regular pushups. Form: Press straight up but don't lock your elbows, lower yourself down until 1-2 inches off the ground. Repeat.
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95
Chapter 10
Index of Exercises
Triceps Pushup Variation/Beginner: When you first start you may need to start on your knees or on the wall and then build up to regular pushups. Form: Keeping hands 4-6 inches apart, press straight up but don't lock your elbows, lower yourself down until 4 inches off the ground.
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96
Chapter 10
Index of Exercises
Wide Pushup Variation/Beginner: When you first start you may need to start on your knees or on the wall and then build up to regular pushups. Form: Keeping hands 4-6 wider than your shoulders, press straight up but don't lock your elbows. Then lower yourself down until 4 inches off the ground. Repeat.
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97
Chapter 10
Index of Exercises
Elevated Pushup Variation/Beginner: You can add weight to your lower back or change the width of your hands to change muscular emphasis.
Form: Lower yourself down until 1-2 inches off the ground then press straight up without locking your elbows.
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98
Chapter 10
Index of Exercises
Dive Bomber Pushup Variation: You can do these under a rope to make them more challenging Form: Press straight up until your back is maximally arched, dive with your head as if going under a fence or barbwire and bring your head up again.
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99
Chapter 10
Index of Exercises
Resistance Band Flys Variation: You can do this exercise with resistance bands anywhere or dumbbells on a bench. Form: Start with slight angle in elbows, and fists touching. Arc arms backward and out in half circle motion bringing elbows parallel with shoulders. Then follow same path back, keep the same angle in your elbows throughout the movement. Keep your lower back straight.
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100
Chapter 10
Index of Exercises
INDEX Legs and Cardio Exercises ___________________________________________
Glute
Hip abductors Quadriceps
Hamstrings
Calves
101
Chapter 10
Index of Exercises
Box Jumps: Beginner/Advanced: Initially you may need to start with a step or bench that is closer to the ground. These pictures demonstrate the advanced version of this exercise.
Form: With hands facing forward, chin up and knees never crossing over your toes, jump from ground onto stable surface. Land softly. Use a spotter if you feel uncomfortable performing this exercise alone.
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102
Chapter 10
Index of Exercises
Squats Beginner/Advanced: Initially use a Swiss Ball and do these against a wall. For a challenge remove the Swiss Ball and/or add some weight.
Form: From standing position, squat back until your butt and hamstrings are parallel with the ground. Don't let your knees come past your toes, and sit as far back as you can.
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103
Chapter 10
Index of Exercises
Lunges: Beginner/Advanced: Initially go down only as far as you can. For a challenge add 5-10lb dumbbells in each hand while lunging.
Form: Placing hands on hips, stretch the right front leg out as far as you can and then push back into standing position with the same leg. You will need to do even amount of reps on both sides. Don't let your knees pass your toes.
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104
Chapter 10
Index of Exercises
Butt Flexors: Beginner/Advanced: For a challenge add 5-10lb ankle weights.
Form: With hands facing forward, chin up, and lower back down, extend foot up not back. Repeat with other leg.
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105
Chapter 10
Index of Exercises
Step-up/Bleachers: Beginner/Advanced: For a challenge, use bleachers or stairs instead of a bench or chair.
Form: With hands facing each other, simple step up and down while thrusting the opposite leg as high in the air as you can.
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106
Chapter 10
Index of Exercises
Side Jumps Beginner/Advanced: Remember that these are for cardio so jump long and not high.
Form: With hands facing forward and chin up, jump sideways with both feet leaving the ground at the same time.
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C
107
Chapter 10
Index of Exercises
Bear Crawls: Beginner/Advanced: For a challenge try bear crawl sprints.
Form: With hands wide and feet relatively narrow, literally crawl on the ground. Stay on your knees and toes. These are very good for the lower body. Avoid this exercise if you have shoulder injuries.
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108
Chapter 10
Index of Exercises
Hill Climbers Beginner/Advanced: Do lower reps, split into sets as these raise the heart rate very quickly.
Form: With hands and feet on the ground, jump the right knee to under chest and then while bringing the right knee back, bring the left knee under the chest.
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109
Chapter 10
Index of Exercises
Jumping Jacks Beginner/Advanced: Initially do lower reps split into sets as these raise the heart rate very quickly. For a challenge increase speed of reps.
Form: With hands at sides and feet shoulder width apart, jump off ground spreading legs 1-1/2 feet wider than the shoulders and bringing hands straight over head.
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110
Chapter 10
Index of Exercises
Punch and Kick Beginner/Advanced: Kick as high as possible. For a challenge add a 5-10lb weight in each arm making this a great shoulder exercise as well.
Form: Punch right and then left, letting arms fully extend out diagonally. Punch across body, instead of straight out, and then kicking with one leg.
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111
Chapter 10
Index of Exercises
INDEX Shoulder Exercises ____________________________________________ Shoulders (Deltoids)
_____________________________________
112
Chapter 10
Index of Exercises
Shoulder Press Beginner/Advanced: Stay at lower weight until sure of form. You can use a bar or dumbbells; it is the same form for both. Form: Start with elbows parallel with shoulders. Press straight up without locking your elbows. Keep knees bent and chin up.
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113
Chapter 10
Index of Exercises
Front Raise Beginner/Advanced: Stay at lower weight until sure of form. For a challenge you can alternate hands or do them together. Form: With elbows slightly bent, raise weight directly in front of your shoulders窶馬o higher, no lower. Keep knees bent and back straight. Do not swing weight.
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114
Chapter 10
Index of Exercises
Upright Row Beginner/Advanced: Focus on form. For more of a challenge try this with a bar or resistance bands. Form: With hands close together and slightly in front of body, bring elbows and forearms up until almost touching chin. Keep your elbows above forearms, back straight, and knees bent.
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115
Chapter 10
Index of Exercises
Side Lateral Beginner/Advanced: Stay at lower weight until sure of form. You can use dumbbells, a resistance band, or for a challenge add more weight.
Form: Start with arms at sides, palms facing in, and extend arms out until parallel with shoulders.
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116
Chapter 10
Index of Exercises
Arnold Press Beginner/Advanced: Initially, keep weights light and focus on form. For a challenge go up in weights, and pause at the top and bottom of the movement. Form: Start with arms in front of you and palms facing towards your chest. As you are pressing up rotate palms until facing away from your body, and press all the way up (but never lock your elbows).
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C
117
Chapter 10
Index of Exercises
INDEX: Stretching Exercises _________________________________________
____________________________________________
118
Chapter 10
Index of Exercises
Lower Back Form: Pull knees to chest while keeping your tale bone on the ground.
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119
Chapter 10
Index of Exercises
Lower Back and Inner Thighs Form: In a seated position, lean forward placing palms on the ground in between legs.
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B
120
Chapter 10
Index of Exercises
Hamstrings Form: With a resistance band or towed looped over the middle of your feet (or with a partner), slowly pull up until knee is straight.
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B
121
Chapter 10
Index of Exercises
Shoulder Stretch Form: Make right arm straight and place in the crook of your left forearm. Use left forearm to pull on right arm, then alternate arms.
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122
Chapter 10
Index of Exercises
Calf Stretch Description: While standing with the right leg, 2 feet in front of the left, lean into the step while bending the front knee. Keep the back knee straight. For a challenge place hands against a wall or ballet bar and lean further in.
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123
Chapter 10
Index of Exercises
Lower Back and Hamstrings Form: Bend forward reaching as far toward the ground as possible, keeping knees straight.
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124
Chapter 10
Index of Exercises
Chest Stretch Form: With palm against wall rotate your whole body away from the wall.
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125
Chapter 10
Index of Exercises
Triceps Stretch Form: Place right hand on left elbow and pull over until discomfort reaches 6 or 7 on a pain scale of 1-10.
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126
Chapter 10
Index of Exercises
Ab and Lat Stretch Form: Lie on ball or exercise mat, letting your arms and legs stretch fully out.
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127
Chapter 10
Index of Exercises
Hamstrings and Lat Stretch Form: Place right hand on right toe or as close as you can. Next slightly pull on the toe while keeping your knee straight.
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128
Chapter 10
Index of Exercises
Inner Thigh Stretch Form: Place heels and toes together, bringing them as close to your torso as possible. Next, lightly push down on knees with elbows.
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129
Chapter 10
Index of Exercises
Back Stretch Form: Arch back, keeping hands and feet flat on the ground.
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130
Chapter 10
Index of Exercises
Back Stretch Form: From pushup position, arch back and bring head and shoulders up.
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131
Chapter 10
Index of Exercises
Quadriceps Stretch (Upper front leg) Form: Standing straight up, grab right toe with right hand, keeping knees parallel with each other and pull until you feel a stretch in the upper front part of your leg.
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132
Chapter 10
Index of Exercises
INDEX Triceps Exercises ____________________________________________
Triceps
_____________________________________
133
Chapter 10
Index of Exercises
Crushers Beginner/Advanced: Initially focus on good form.
Form: Making a circle with both index and thumb fingers, put weight in the middle. Next extend weight up and then lower until forearms are parallel with the ground. Push weight back to starting position above head.
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134
Chapter 10
Index of Exercises
Triceps Kick-back Beginner/Advanced: Initially keep reps high. For a challenge add more weight and try negatives.
Form: Grasp weight in one hand; brace yourself with your other hand on your knee. Next extend forearm until parallel with your shoulder. Keep back at incline but with backbone straight.
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135
Chapter 10
Index of Exercises
Triceps Pull-Down Beginner/Advanced: For a challenge see how many you can do in a minute (High Intensity Training).
Form: With palms facing sides, use a cable and extend arms until completely straight down. Then return your forearms to parallel with the ground. Keep elbows at sides, knees bent and back straight.
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136
Chapter 10
Index of Exercises
Triceps Pullovers Beginner/Advanced: Initially focus on keeping back straight.
Form: With palms facing sides, use a cable and extend arms until completely straight. Then return forearms to a 90 degree angle. For support, take a long step keeping backbone straight with back at an incline.
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137
Chapter 10
Index of Exercises
Bench Dips Variation: You can use chairs or benches Form: Push straight up but don't lock your elbows, keep your lower back straight and don't let your elbows drop lower than your shoulders.
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138
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Conclusion _______________________________________ Hi, we are now at the end of the book, but the beginning of your fitness. If you follow the guidelines and do your workout routine, you will achieve your health and fitness goals! Don't forget to change up your cardio and weight routines every 4-6 weeks so you're body cannot adapt to them and your muscles will still be forced to grow. Remember once or twice a week doesn't cut it. In order for you to see major changes, you need to be consistent. Go at your pace: Always self-monitor and immediately stop if you feel nauseous, dizzy or extreme fatigue. Workout hard, and you will see major results! This is not about America's next top model. This is not about the next Schwarzenegger. It is about you, your body and your fitness. With all the recent knowledge on health and fitness, a person now has the potential to sculpt their body into amazing shape regardless of age, weight or previous fitness experience. So, let's start sculpting!
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Chapter 8
Basics of Resistance Training
Keep Track of Your Improvements and Create Your Own Routine. Write down your weights and reps as you get stronger. Also, combine exercises in index to create your own personalized workouts, the exercises are listed by muscle group so find specific exercises for the muscle groups you are trying to improve and write them in the boxes below. Exercise Name
Repetitions x sets
Weight in lbs
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Lawrence A. Golding. Fitness Professionals' Guide to Musculoskeletal Anatomy and Human Movement. Healthy Learning, 2002.
Cedric X. Bryant, Daniel J. Green. ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals, 3rd Edition. Healthy Learning, 2003.
American College of Sports Medicine. ACSM's Resources for the Personal Trainer. Lippincott Williams & Wilkins; Second edition, 2006.
National Sleep Foundation World Cancer Research Fund and the American Institute for Cancer Research in 2007
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