Fitness and Weight Training
Several regulars visitors to this site, myself included, have gone all in with the The 7 Minute Workout.
I'm not going to hype this system up too much, because hype is not needed or necessary here.
Simply Click Here to see for yourself.
The video takes about 20 seconds to load, but trust me, the wait is worth it.
This free weights workout program will,
It's called compound weight training, and...
How do you do it?
You perform exercises that use several muscles at the same time to move the weight. Two good examples are,
An example of a non compound movement would be an arm curl.
With an arm curl you're working the the bicep muscle by itself, almost exclusively.
Compound movements give you a big surge of male hormones!
Non compound movements don't!
I really don't enjoy long painful weight lifting sessions, so here's what I did. I took this concept, tweeked it a bit, and designed...
Why is it so simple?
Because I've perfected it, simplified it, made so easy anyone can do it. For example...
You'll combine this routine with two more high intensity workouts a week, for a total workout time of about 45 minutes a week.
Keep in mind, this program will not make you muscle bound like a bodybuilder.
BUT, it will lean you up, and give you excellent muscle tone, more along the lines of a diver or a swimmer.
By the way, have you ever wondered why divers have such nice physiques? Their workouts are made up of 20 to 30 explosive, high intensity jumps. That's why!
Go light at first. It's really easy to injure yourself, especially if this is your first shot at a free weights workout program.
In the beginning, your main goal is going to be good form, and ....
Gaining entrance into the lactic acid zone!
How do you do that?
If you can feel your muscles burn while exercising you're in the zone.
Once you feel the burn, that's your sign that you've hit the routine hard enough.
Your body will respond generously, by dumping anabolic hormones into your blood stream.
Stay there a just bit longer, make it hurt a bit, because that's where the real gains come from.
Rest, recover, and repeat. The entire program should last about 15 minutes.
Growth hormone is a natural bodybuilders anabolic steroid. That's why compound movements work.
They put you in a highly anabolic state.
Here's a sample of what a typical week might look like for me...
Monday- 5 hard sets of benchpress. I have the weights in my house, so I can set up, and do the entire routine in about 12 minutes.
Wed- Hit the park with my daughter and the dog. Throw down eight 15 second sprints, with a minute or so recovery between repetitions. Total time, about 15 minutes.
Friday Jump rope in my garage. 6 reps, 30 seconds each, total time about 10 minutes.
So what does a free weights workout program like this accomplish?
I get one weight training session in, along with two other high intensity workouts.
I boost my male hormone levels
I build muscle
And I burn plenty of body fat..
All for a grand total of 37 minutes of exercise!
Not bad eh?
Just in case you don't have access to weights...
Here are some compound exercises you can do without them..
Pull ups- This is a great exercise that will absolutely kill you if you haven't done them for a while. I do them a few times a month, and always get a good burn going.
Push ups- On days when you don't have access to equipment, do these.
Elevate your feet up on a chair and go hard and fast for 30 seconds. Recover and repeat for a total of 6 to 8 repetitions.
Always check with your doctor before starting an exercise routine
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