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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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Chapter 4

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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Chapter 4

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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Chapter 4

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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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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Chapter 6

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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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Flexibility and Yoga

Variation on Sun Salutation

1

2

3

4

5

6

7

8

9

10

11

12

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Chapter 6

Flexibility and Yoga

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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Chapter 7

Classes You Should Take

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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Chapter 7

Classes You Should Take

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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Chapter 10

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

Index of Exercises

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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Chapter 10

Index of Exercises

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

Index of Exercises

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

78


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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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).

A

B

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.

A

B

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.

A

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.

A

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.

A

B

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.

A

B

123


Chapter 10

Index of Exercises

Lower Back and Hamstrings Form: Bend forward reaching as far toward the ground as possible, keeping knees straight.

A

B

124


Chapter 10

Index of Exercises

Chest Stretch Form: With palm against wall rotate your whole body away from the wall.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

129


Chapter 10

Index of Exercises

Back Stretch Form: Arch back, keeping hands and feet flat on the ground.

A

B

130


Chapter 10

Index of Exercises

Back Stretch Form: From pushup position, arch back and bring head and shoulders up.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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.

A

B

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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