Strength training is the
most productive form of exercise.
There are some basic principles that must be followed if you want to enjoy the which strength training has to offer.
• Progressive overload simply means that you must force your
muscles to work harder each time. That means you can't use
the same weight every workout, regardless of how many sets
or reps you do. The best way to do this is by attempting to
increase the resistance/weight used and/or increase the
number of repetitions performed at each workout.
• Intensity is also very important.
Your body will only add muscle if you force it to work at a higher level than it is used to. That means continuing each set until no more repetitions are possible.
Once you have overloaded the target muscle group you must rest long enough to allow for recovery of the targeted muscle group, the nervous system, refill glycogen stores (energy stored within your muscles), and also allow enough time for the muscles to make improvements or increases.
This process takes between 2-7 days. The harder you work the longer it takes your body to recover. Don't ruin your progress by strength training too often.
For more info, download Strength Training, a free ebook.
Basic Guidelines for Successful Strength Training:
• Strength train no more than three times per week
• Perform 1-2 sets per exercise
• Choose 1-2 exercises for small muscle groups and 2-3 for large muscle groups
• Choose no more than 8-10 exercises and work hard on them
• Always keep a record of all workouts! Take each set to failure or fatigue
• Perform each exercise slowly. Force the muscle to do the work
Fit Kit - Currently there are 9 circuits built in the Fit Kit, which vary in difficulty from light workouts to challenging circuits. There are also 23 different exercises included in the software, each with detailed instructions on how to go about performing the exercise.
Calorie Count is a useful tool for calorie intake calculation and diet planning. Calories do count and it's also important how efficiently your body burns them. Calorie Count also contains a diet planner with professional advice on food combining, detox, suggested daily calorie intake for men and women, calorie intake from beverages consumed, as well as some useful guidelines for speeding up the metabolism and making the most of it. People make the mistake of thinking they have to make drastic changes to lose weight and get in shape, but the secret is to make small changes and incorporate them into their lives permanently.
