A 30-minute, or less, full body workout.Written by Dr. Jeff Banas
Please feel free to publish this article in your Newsletter or on your Website (with Resource Box included).A 30-minute, or less, full body workout. Most people do not have time to do biceps and back one day, then legs and shoulders next, then triceps and abdominals next day. So here is a short, and every effective full body weight session you can easily get done in 30 minutes or less. Your muscles will feel workout but you will not have muscle soreness that will prevent you from your other training Do this program two times a week. You are going to do drop sets. This means you are going to do three sets back to back without resting. Obviously if you ar not experienced with liting weight you will start with one set then more up to three sets. You are going to work your larger muscles first. The order goes something like this: Leg extension Leg Press Hamstring Curl Close Grip Lat. Pull Down Pull Over or Seated Row Bench Press Chest Fly Triceps Bicep Curls Lateral Shoulder Raise For every exercise write down weight and number of repetitions you do for your first set only. Do fifteen repetitions, once you get to fifteenth repetition drop weight down about 25% then do as many repetitions as you can, then again without rest drop weight down and do as many repetitions as you can. If on first set you cannot make fifteen repetitions, no problem, do as many as you can then drop weight and keep going as I mentioned.
| | Weight loss tips, tricks, and tactics - Part 1Written by Dr. Jeffrey Banas
Please feel free to publish this article in your Newsletter or on your Website (with Resource Box Included).I personal lost 60 pounds in 2003. Here are some tactics I used to lose weight. Eat every three hours. This will keep your blood sugar stable. Try to eat real food at least three times a day, breakfast, lunch and dinner. In between your food meals take a good meal replacement shake or bar. Never eat a carbohydrate by itself. This is basically all sugar. When you eat a carbohydrate by itself there is a sudden increase in sugar in body. This causes body to release insulin. However, body releases too much insulin because it thinks more sugar is coming. The insulin basically grabs sugar/carbohydrate and stores it to fat for use at some other time. Since your body released too much insulin there is not enough sugar to support brain function. That is why you feel tired or sluggish. So you’re fatter and dumber. Watch gums and mints. Many of these little gums and mints contain calories, sugars, and everything else that is not good for you. Read labels, if it has sugar in it do not eat it. Eat foods that have 30% or less, calories from fat. Everyone is on this big no carbohydrate craze. However, did you know that 1 gram of carbohydrate contains 4 calories, 1 gram of protein contains 4 calories, and 1 gram of fat contains 9 calories? There are over twice as many calories in a single gram of fat, than in a protein or carbohydrate.
|
