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Strength Training:
During strength training we want to use multi-joint movements through natural ranges of motion e.g. squats. One set of 8-10 exercises that condition the major muscle groups 2-3 days per week is recommended. Multiple-set regimens may provide greater benefits if time allows. Most persons should complete 8-12 repetitions of each exercise; however, for older and more frail persons (approximately 50-60 yrs. of age and above), 10-15 repetitions may be more appropriate. (ACSM Position Stand, 1988).
Nutrition:
My final thoughts here are to try to the best of your ability to maintain a compassionate, disciplined approach. Read as much as you can on nutrition, a critically important area that baffles even the experts. You need to find what works specifically for you. The easiest and fastest way to do this is to keep an accurate journal! After three months of using calories in vs. calories out, and you are not experiencing a loss of ½-1 lb. body fat per week, move onto another system that makes sense to you. Remember to check with your doctor to see if you have any underlying metabolic conditions. The more you know about your own specific nutritional needs, the faster and more permanent will your results be.
Stretching:
Most men underestimate the importance of stretching until they get hurt! Remember a muscle and its joint are only as good as they are strong and flexible. Stretching is also a great stress reliever. In fact the difference between yoga and stretching is focused attention and breathing! So why not turn your stretching into yoga: focus-breath-relax. This is a perfect end to a session.
Please Rest:
Tranquility is the basis of all radiant health. Remember that all the good stuff we want from exercise happens while we are resting. So work hard and rest well .
Your Commitment:
There are approximately 317 million Americans; 154.7 million are overweight or obese! I think fat loss is an idea whose time is very much overdue! The information on this site will get you started. The time has come to shop around for the biggest can of “elbow-grease” you can afford. The people in your life need to get on board with your new mission. They need to support you or get out of the way. The best place to start is to start, fully committed to your new line of work, fitness and fully committed to a new relationship with yourself. Without these commitments, you will once again step onto the treadmill headed for fitness failure. The choice is yours!