iG Health Tech : 10 Fitness Commandments
If you burn a couple hundred calories doing 45 minutes of cardio, and there are 3,500 calories in a pound, imagine how long it will take you to burn five pounds.
All you need is 20 minutes weight training, 4 times a week. I recommend very slow movements. The gold standard: 10 seconds up and 10 seconds down. Yep, each rep in my plan takes 20 seconds.
The routines involve no herky-jerky up-and-down movements. Instead, you’re moving in slow motion, emphasizing each and every movement. Your muscles sustain a constant, steady load for five to eight reps so you end up getting the most from your moves.
When it comes to reaping the maximum benefits of physical fitness, the party line has moved away from cardio and toward weight-bearing exercises over the last few years. That’s partly because there’s evidence that lifting weights tones muscles, increases bone density, prevents heart disease, boosts the metabolism and much more.
What makes weight training program so different than every single thing out there is that I don’t emphasize the number of reps or the amount of weight as the end goal. What you want to go for is muscle fatigue. It’s quality not quantity.
Although the benefits of strength training have become common knowledge, there are still those individuals who continue to swear by cardio. And that will be their downfall.
Not enough people realize that strength training is the key to fitness. There are those who will finally say to themselves,
- I’m sick of this weight.
- I’ve got to lose 30 pounds.
- I’m going to start doing some cardio.
That’s their first thought. Then they get frustrated when they don’t lose. They think diet and cardio will make them lose weight. Meanwhile, they’re probably losing just as much as they would had they adjusted their diet alone.
They think walking on the treadmill three times a week at a low intensity is doing a lot for them. Little do they know…?
To get in the best shape of your life, you should include three core pillars into your routine: exercise, nutrition, and rest and recovery. The only diet I would advocate is a well-balanced meal plan that includes six small meals a day. The resting period is perhaps one of the most crucial points of this program.
The more intense the exercise is, the more intense the rest has to be,” he explains. “You have to take it more seriously in order to not burn yourself out. Sleep, massage, yoga, stretching, meditation and breathing are good things to control the heart rate.
Take the time you would normally spend at the gym and put that toward rest and recovery activities, he says. To find out if you’re on the right track when it comes to fitness, check out David’s 10 commandments.
- The Speed Commandment: Thou Shalt Perform Repetitions That Are 10 Seconds Up, 10 Seconds Down.
- The Breathing Commandment: Thou Shalt Not Hold Your Breath, but Shall Breathe Freely and Evenly, Always.
- The Motion Commandment: Thou Shalt Never Jerk The Weights Up or Down, but Shall Be Smooth and Constant.
- The Number of Reps Commandment: Thou Shalt Do the Number of Reps It Takes for Your Muscles to Run Out of Gas, Until You Cannot Do Another One; Then Try to Push for 10 More Seconds.
- The Number Of Exercises Per Workout Commandment: Thou Shalt Be Done After About 6 Different Exercises or Sets If You Work Out Correctly.
- The Correct Weight Commandment: Thou Shalt Choose a Weight Where You Reach Your Limit at About 6 to 8 Reps When You First Begin Training.
- The No-Stopping Commandment: Thou Shalt Move Quickly from Exercise To Exercise Until The Workout Is Done.
- The Focus Commandment: Thou Shalt Have a Zen-like Focus at All Times to Concentrate on Form, Motion and Speed.
- The Number-Of-Workouts-Per-Week Commandment: Thou Shalt Do About three strength workout Per Week-at a very intensive level-; However, you can do 40 minutes of cardio workouts during your rest days from strength training.
- The Equipment Commandment: Thou Shalt Do Best and Be Safest If You Use Machines.
VIA : TOTAL BODY
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