Time to Exercisefitnes and bodybuilding

You Don't Have Time to Exercise!

Slide backgroundworkout program

This is the last exercise program you will ever need.

There was only one way. I had to design a super-concentrated workout program which takes only a few minutes.

Terms or Jargon used in WeightLifting

progressive resistance exercises

Confused with the terms you often hear at the gym or read in muscle magazines? Lets get to know some of the muscle building and weightlifting jargon.

Definition or Cuts: The term given to quality of muscle formation rather than quantity. People who have thin skins, without any fatty tissue over the muscles, are said to have good "Definition". Care with diet, decrease of liquids, and higher repetitions help to improve definition.

Bodybuilding: The science and art of improving your physique by all forms of exercise but particularly with progressive resistance exercises.

Repetitions: Often abbreviated to 'REPS", is the number of consecutive times you do each exercise without a break. Usually 8-12.

Sets: When you have performed a specified number of repetitions, you have done one SET. Set System: This is the method generally recommended, where-by you do a specific number of SETS of each exercise before passing on to next one. The most popular method generally is to do three sets of each exercise with 8-10 repetitions. Abbreviated it is written like this: 3 x 8 Reps.

Weight Training: The use of barbells, dumbells and weights for progressive exercise. Cheating Methods: This is a favorite phrase of a training plan often used by advanced bodybuilders, the principle begin to handle more weight and so get added bulk and strength, whether the exercise is done correctly or not.

In other words if you are doing a curl you try and force the weights up even if you have to use a body swing to do so, the theory being that the upper arm still gets the bigger percentage of the work, and with more weight the muscles work harder against the extra resistance.

Big Muscle Building Contents

enlarging the muscles

Workout: A single training session.

Cramping: Half range movements, which concentrate on contracting and enlarging the muscles, without working a full range. Cramping can also be done statically with some muscles by repetition contraction, like the Biceps, without fully relaxing them between movements.

Pumping: Done usually prior to a physique contest, so that the muscles are temporarily enlarged, by quick, light repetitions of short range movements.

Set Progression: Is when you increase the number of Sets of any exercise. You may decide to do three Sets, and over a period of weeks to increase to five sets, still doing the original number of repetitions.

Super Sets: This is quite a good method of training for special cases. Work two exercises alternately, doing one set of one, then one set of the other, until the required number of sets are completed. If working the arms for instance, you can use an exercise primarily for biceps, followed by one for the triceps.

In this way you exercise certain muscle groups and their antagonistic groups immediately afterwards. In other words you are doing a compensatory exercise.

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18.5 – 24.9Normal Weight
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30.0 – 34.9Class I Obesity
35.0 – 39.9Class II Obesity
≥ 40.0  Class III Obesity