7 Secrets To a New Body - Secret #5


“Secret #5 Strength Training”

If strength training is not a part of your fitness program then it’s IMPERATIVE that you start. Strength training when coupled with a proper nutrition program will get you that lean toned body you have always desired. Below are some important concepts to know before you begin a strength program.


1. Axial loaded Weight Bearing Exercises: The best exercises for building bone are weight or load-bearing exercises. These include weight-lifting, jogging, step aerobics, racquet sports, and many other activities that require your muscles to work against gravity.

2. Progressive Overload: In order to get bigger and stronger you must continually lift more and make your muscles work harder than they’re used to working. The human body will not change unless you force it to. As with all things in life, you get back what you put in.

3. Proper Form: Your mind needs to be involved with what you are working on. Pause before starting each exercise and focus on the muscle you are working. You will be less likely to injure yourself and you will yield better results. 4. Breathing: It’s a simple rule; whenever the strenuous part of the movement occurs is when you exhale. Whenever you are lifting yourself or rising up against gravity, that’s when you blow the air out.

5. Core: The core consists of all the muscles in your abdominal and lower back area. These muscles work in harmony to provide stabilization for your body. By strengthening the muscles that help support the spine and improve posture you can dramatically decrease your risk of lower back injury and pain. 6. Functional: Functional training is the science of training the body to meet the specific needs and demands of every day life this can be done with the use of balls, foam rolls and balance boards. 7. Sport Specific: If you were to examine the biomechanics of football you would find that speed, power and strength are necessary for optimal performance. Combining speed and power in a weight-training program like the clean and jerk lifts trains the body to generate high power outputs and speed. Likewise, an entire different set of movements would be appropriate for an endurance athlete versus a sprinter. Train the body for your specific sport if you want to see vast improvement. There are hundreds of training concepts out there. Experiment with your program and always be willing to learn and try new things. The important thing is to get started with strength training and see how it can improve your body and the quality of your life!


“Quote” "There are many aspects to success; material wealth is only one component. Success also includes good health, energy and enthusiasm for life, fulfilling relationships, creative freedom, emotional and psychological stability, a sense of well-being, and peace of mind." ~ Deepak Chopra~

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