Designing a Weight Loss Specific Program, Part 1

Written by Chad Anderson, CSCS

Continued from page 1

How many sets?

The number of sets to be used in a resistance training program designed for weight loss is inversely related torepparttar number of repetitions being performed. The lowerrepparttar 143073 number of reps,repparttar 143074 higherrepparttar 143075 number of sets and vise versa. Typically, for weight loss programs I keeprepparttar 143076 number of sets inrepparttar 143077 range of 2-4, emphasizing compound exercises (ie. performing more sets, 4, for compound movements and fewer sets, 2, for single joint movements). Studies have shown that multiple sets are more effective than single sets in producing a growth hormone response. Therefore, multiple sets are needed, again, in order to achieve a hormonal response that is conducive to body compositional changes.

Rest Intervals

One ofrepparttar 143078 most overlooked variables isrepparttar 143079 amount of rest taken between sets. Rest intervals, like every other variable, need to be specific torepparttar 143080 goal ofrepparttar 143081 resistance training program and is influenced byrepparttar 143082 number of sets and repetitions being performed. Fewer reps, more rest, and vise versa. For weight loss purposes, rest intervals should be inrepparttar 143083 range of 30-60 seconds. Rest intervals too short or too long will compromiserepparttar 143084 training effect.

I hope this begins to shed some light onrepparttar 143085 need for specifics when designing a program for weight loss. Of course, these variables may need to be manipulated on a case-by-case basis in order to account for individual differences, such as training age, work capacity, etc.

More to come in Part Two!

Chad Anderson, CSCS operates a personal training, fitness programming, and consulting business while also holding a full-time position as a senior personal trainer at a commercial health club. He holds a BS degree in exercise science with a minor in nutrition and is a Certified Strength & Conditioning Specialist through the NSCA. You can visit his website at

How to Get Your Pre-pregnancy Body Back

Written by Joey Atlas

Continued from page 1

Lying on your back, on any comfortable surface, keep one leg bent with your foot onrepparttar floor whilerepparttar 143072 other leg is flat onrepparttar 143073 ground. Bringrepparttar 143074 knee ofrepparttar 143075 leg that is flat toward you by bending it and then proceed to lift that same foot offrepparttar 143076 ground and towardrepparttar 143077 ceiling. Then bring it back down by retracingrepparttar 143078 moves in reverse.

Your second leg exercise is known as “the square”. Starting inrepparttar 143079 same position asrepparttar 143080 first leg exercise, liftrepparttar 143081 straight leg offrepparttar 143082 ground by about a foot or so. Then slowly draw a square inrepparttar 143083 air with your big toe. Keeprepparttar 143084 square small at first. With time, as you get stronger, you can increaserepparttar 143085 size ofrepparttar 143086 square.

You should be able to start a walking program several weeks, if not sooner, after you give birth. There is usually no good reason (unless you had a complicated pregnancy) to wait six weeks after birth to start a consistent walking program. Of course, you should discuss this with your doctor before getting started.

At six weeks post delivery you can start to push your fitness program to a higher level by incorporating cardiovascular work, such as light jogging, and some strength training with a combination of body weight exercises and dumbbell exercises. Also, remember to include stretching exercises for optimal flexibility.

The point of this article is to help you understand that most doctors are conservative when it comes to answering a new mom’s questions about exercise. It is easy forrepparttar 143087 doctor to “play it safe”, and advise you to wait six weeks before starting your fitness program. However, if you show your doctorrepparttar 143088 exact exercises that you wish to do, she will most likely realize that you have done your homework and should give yourepparttar 143089 green light regardingrepparttar 143090 start of your “new mom” exercise program.

And aboutrepparttar 143091 first question you asked your self, “Will I be a good mother?” Exercising after you give birth will automatically make you a better mother for two significant reasons:

1) You will be setting a priceless example for your baby that is highly likely to rub off on him and have a powerful impact on how he chooses to live his life.

2) You will be stronger, healthier and more energetic. These are three valuable elements for any new mother.

New mom and former physical fitness coordinator forrepparttar 143092 US NAVY, Jeri-Jo Gennusa, advises, “Avoid using your new baby as an excuse for not exercising. Allow your baby to help motivate you to take better care of yourself by following a simple and progressive post-pregnancy fitness program.”

Joey Atlas, MS - Exercise Physiology, is considered one of the top personal trainers in the US. He is the author of the best selling audio CD "Controversial Secrets of a Personal Trainer", Joey is a co-owner of GAC Personal Training,, where he continues to guide people toward a better quality of life through proper exercise programming and nutritional guidance.

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