Designing a Weight Loss Specific Program, Part 1

Written by Chad Anderson, CSCS

Many individuals try to achieve weight loss with an overly simplified approach…”burn more calories than I take in and I will lose weight.” Even though this is still emphasized throughoutrepparttar fitness industry and in our educational system, a truly effective weight loss program needs to be more specific. In this three-part article I am going to discuss some ofrepparttar 143073 specifics of a weight loss program.

In Part One of this article I am going to discuss resistance training and choosingrepparttar 143074 appropriate number of repetitions, number of sets, and rest intervals. In Part Two I will further discuss resistance training and exercise selection, grouping, and training frequency. Part Three will touch on cardiovascular training and its role in a weight loss program.

Resistance Training

Resistance training needs to be a staple in every weight loss program. However,repparttar 143075 program variables need to be manipulated such thatrepparttar 143076 program is conducive to weight loss. For instance, performing 5 sets of 5 repetitions will result in a different training effect than performing 2 sets of 15 repetitions. The former is more likely to result in improved muscular strength, whilerepparttar 143077 latter is more likely to result in muscular endurance improvements.

How many repetitions for weight loss?

Typically for weight loss programs I prescribe repetitions inrepparttar 143078 range of 8-15. Fewer repetitions tend to favor strength gains and compromiserepparttar 143079 hormonal response, specifically growth hormone, I would like to achieve becauserepparttar 143080 intensity is too high. Performing more than 15 repetitions results in intensity too low to elicitrepparttar 143081 hormonal response I am looking for.

How to Get Your Pre-pregnancy Body Back

Written by Joey Atlas

Copyright 2005 Joey Atlas

The second biggest question you will ask yourself as a new mom is, “Will I be able to get back into shape after I give birth?” (The first, of course, is, “Will I be a good mother?”) The truth is, yes, you can get back into pre-pregnancy shape and, if you desire, you can get yourself into even better shape than you were in before your pregnancy.

One ofrepparttar biggest myths you must get past isrepparttar 143072 classic, “The doctor said I have to wait six weeks before I do any kind of exercise.” Under certain circumstances this is a valid rule. For instance, your pregnancy may have occurred later in life or you experienced complications during your pregnancy and/orrepparttar 143073 actual birth of your baby.

If you fall into this category you should communicate with you doctor regarding your desire to exercise and abide by her recommendations.

But, if you had an uncomplicated, normal pregnancy there should be no reason why you can’t start working out twenty four hours after you give birth. So as not to mislead you, let’s define working out as it applies to you at this stage ofrepparttar 143074 game.

You are clearly not ready to jump into a full scale fitness program one day after giving birth. But you can and should begin doing gentle isometrics (contract a muscle, hold it for a few seconds & then release it) and Kegels. Of course, you should consult with your doctor before starting just so she is aware of what you are doing. She may also have some valuable input.

Before you leaverepparttar 143075 hospital askrepparttar 143076 doctor aboutrepparttar 143077 condition of your rectus abdominus. These arerepparttar 143078 two muscles that run parallel to each other fromrepparttar 143079 pubic area up torepparttar 143080 diaphragm. During some pregnanciesrepparttar 143081 connective tissue between these two muscles tears and separates. If this is your case ask your doctor how you can help them reconnect and heal faster. This will be necessary in order for you to addrepparttar 143082 next few exercises to your routine.

If your abdominal muscles did not separate, which should be confirmed by your doctor, then you can addrepparttar 143083 tried and true pelvic tilt to your new exercise program. This is one ofrepparttar 143084 most basic exercises forrepparttar 143085 “core muscles”. At this time it should also be safe to add a modified abdominal crunch. This is best achieved by starting with a pelvic tilt and then liftingrepparttar 143086 head and top ofrepparttar 143087 shoulder blades by curling forward slightly as you breathe out. Then return to neutral as you breathe in.

It is generally safe to add several modified leg exercises at this point. Of course, you will want to run these by your doctor before trying them out.

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