Module 4

Creating Your Plan What you want from resistance training? Why is that important to you? How often will you make time for it? Schedule the time. Keep your commitment!

“Jump Start” Your Training! Set a realistic plan Create a worthy payoff Set up accountability Alter your routine to fit in the changes Finally—stick to it!

Measure Progress BMI (body mass index) Fat to Muscle Ratio Visceral Fat % Measurements (Classic) Photo (Front/Back/Side) Waist to Hip Ratio

Waist/hip ratio (WHR) Divide your waist by your hip measurement Increased risk is: Men=WHR > 1.0 Women=WHR > 0.8 Increased risk and need for weight loss, is waist girth of: Females > 35 in. Males > 40 in.

Weekly Exercise Guidelines: 2 full-body workouts weekly Using all major muscle groups 4 day split of upper/lower body Day 1: chest, shoulders, triceps Day 2: back, biceps, legs Abs & calves daily

Resistance Training Basics Work muscles: Larger to smaller Front to back To fatigue-not pain or strain Avoid working the same body part 2 days in a row (24 hour rest)

Weekly RT Progression 1 set of 10 reps 2 sets of 8 reps 2 sets of 10 reps 2 sets of 12 reps 3 sets of 10 reps 3 sets of reps

Training Definitions DUMBBELL: Short bar/fixed weight on ends BARBELL: Long bar/weight added to the ends REP: 1 repetition of the exercise (start to end) SET: # of reps you do in succession (8-15) MAX: # of reps you can do in proper form ISOLATION PAUSE: Done in the squeeze phase of the exercise

Beginning Guidelines Start with lightweights Slowly ADD weight when no longer challenging Routine: steady & consistent Plan to work specific muscle groups on certain days Wait too long: reduces some of the benefit Train too soon: muscles don’t repair & strengthen well

Considerations Follow a “10 percent rule” Always warm up Stretch after muscles have been worked Learn proper technique Maintain proper posture Avoid speed lifting

Avoid Adaptation Your body gets used to a routine Mix up your workouts (6 weeks) Try cross training Muscles work harder when challenged Same program becomes less effective

Worthy Considerations Wear comfortable clothes Proper footwear Check form using a mirror Listen to your body Rest when needed

Muscle Facts More metabolically active than fat A lb. of it burns more calories than a lb. of fat Increases average daily metabolic rate Heavier than fat, but takes up less space Effects size & shape as much as weight Can’t become fat & fat can’t become muscle

Average Statistics Gain 3-5 lbs of muscle-every 3-4 months of training Affected by Gender, Genetics, Diet & Exercise > # of muscle cells = > calories burned Men 40 percent more muscle cells than women muscle mass (=smaller fat cells) Men enzymes for fat release Women enzymes for fat storage Fueled by estrogen (=larger fat cells)

The Secret People ask, “What kind of training plan provides the greatest benefit?” That is easy, “Whatever plan you will actually make time to do!”

Rules of Conditioning Be steady but don’t overdo it You need to train—not strain Strive for flexibility, strength & endurance Play to have fun & do your best Try to stay competitive Be willing to accept your limitations

Points to Ponder “Run your own race at your own pace. Realize that the race is not always won by the swift. Often dedication and determination have their own rewards.”

Choose Healthy Habits You are the only person you have control over Avoid blame & excuses Create the life you have always wanted Live intentionally & with purpose What you do today, becomes your tomorrow…