Limit your initial workouts to 1 set per muscle group. In week 2, you should be
ready to add another set. And if you want to build up to 3 sets, then do so in week
3. Slowly increase the weight and stay within your desired repetition range. At
no time should you be too sore to function. And runners should also heed this advice.
Too much running will guarantee shin splints in the early going. Avoid running on
back to back days for the first two weeks and keep the distance short. Sore muscles
are guaranteed when you lift. So keep the volume low.
And now for 2 super secrets that will help keep you committed and consistent with
your workouts and will finally help you lose fat for good.
First, build your social support team. Social support is the #1 factor for success
for women in fitness programs, and is important for men as well. Support can come
from your spouse, brother or sister, child, mom or dad, friend, neighbor, co-worker,
personal trainer, or lifestyle coach. Don't try to go it alone. People respond
better when they report to a person instead of a machine.
You also need to know that nutrition is the second most important factor for success
in fat loss programs. That's why you don't need to train like a world-class
athlete when you are starting to lose fat. Most of the fat you'll lose in
the early going is because you have chosen to make better nutritional choices. And
if you don't make better nutritional choices, even the best exercise program
in the world isn't going to help you achieve your fat loss goals.
Nutrition is a lot simpler than you think. Don't over think things. See a nutritionist
or listen to what your mother told you as a kid. Food choices should contain a large
nutrient-to-calorie ratio. Dr. Phil (yes that Dr. Phil) calls this "High-Response
Cost, High-Yield Nutrition". And follow this rule: Don't eat foods with added
sugar or high-fructose corn syrup, but make sure to log your nutritional intake.
This is a free website that allows you to track your calories, protein, carbohydrates,
and fat.
The consistent use of these 6 secrets will help you achieve your fat loss goals
this year. Make this year's fitness plan a strategic investment in your future
health. The most efficient and effective way to lose fat in 2005 is with my Turbulence
Training workouts - the choice of fitness professionals.