Ellen Barrett - Weights for Weight Loss: Fat-Burning and Muscle-Sculpting Exercises with Over 200 Step-by-Step Photos

Weights for Weight Loss: Fat-Burning and Muscle-Sculpting Exercises with Over 200 Step-by-Step Photos — read online for free the complete book (whole text) full work

Below is the text of the book, divided by pages. System saving the place of the last page read, allows you to conveniently read the book "Weights for Weight Loss: Fat-Burning and Muscle-Sculpting Exercises with Over 200 Step-by-Step Photos" online for free, without having to search again every time where you left off. Put a bookmark, and you can go to the page where you finished reading at any time.

Light

Font size:

↓

↑

Georgia Tahoma Arial Verdana

Reset

Interval:

↓

↑

Bookmark:

Make

1234567...16

Table of Contents

part one:

getting started

introduction

Want to lose weight, look better and feel energized?

Youve picked up the right book! Weights for Weight Loss is about losing weight properly and keeping it off easily. If youre one of the millions of people who yo-yo up and down on the scale, going on and off of diets, this program presents something different. You wont find any speeches here about reducing calories. Rather, this is a modern manual that will show you how to increase your energy output using handheld weights, resulting in weight loss without deprivation.

Throughout my nearly 20 years in the fitness industry, Ive witnessed a lot of workout trends, like aerobics, Jazzercise, step aerobics, tae bo, yoga and Pilates. And Ive seen many diet trends, too, like the grapefruit, the Zone, the Atkins and the South Beach diets. These fads tend to debut with a bang and seem instantly to become part of popular culture. People talk about them at dinner parties and around the water cooler. Theyre featured on the covers of Time magazine and News-week . They achieve Super Bowl status in popularity. Then, the tide begins to turn and the spotlight starts to dim. America seems to telepathically shout, On to the next one!

My reason for writing this is not to discredit other workout and weight-loss techniques. They have all proven effective for some part of the population at some point in time. Someone, somewhere, has found health, wellness and weight-loss success with each of these trends, and thats truly a triumph. We all understand that weight loss isnt easy! Millions of people struggle to lose weight all their lives, and meet with failure again and again. If one of these trends helps even just one person, it deserves a round of applause.

My purpose in mentioning these fad diets and workout trends is to frame an important point about this book. Weight training has never been a hot trend. It has never been all the rage. Its not front-page news. But it has always been here. Weight training is a workout and weight-loss technique that has withstood the test of time. Working out with weights (not to be mistaken for the sport of body building, which debuted in 12th-century India) was around before aerobics and the grapefruit diet, and its still here. In fact, it hasnt even ebbed or flowed in popularity. Its been a consistent part of the fitness world since its birth in the late 1970s. For many soundly fit people, weight training has been and is a true-blue staple. Its refreshing to know that, throughout my entire career, one thing hasnt changed.

I suspect that there are three core reasons for this. First, weight training works for men and women, for all ages, and for every fitness level. Few fitness workouts are so inclusive. Second, weight training offers many variants, so theres less risk of ending up in the workout rut. One can adjust the size of the weight, the angle of the movement, the range of motion and even the sequence of exercises. The countless number of viable routines makes for constant mental engagement and physical challenge. Third, weight training is the epitome of low maintenance. There is no need for large spaces, special clothing, a specific location or big bucks. Weight training is practical, accommodating and cheap. And what great news! Weight training is our user-friendly ticket to lasting weight loss.

The Weight Loss Prerequisite

Before you begin to play the weight-loss game, the one and only prerequisite is simply to make up your mind to take charge of your weight. And because there are two big, controllable variables in the weight-loss gamethe amount of calories you take in and the amount of calories you burntaking charge is easier than you may think. Even though it may not appear so at times, you are very much in control of those numbers on the bathroom scale. From now on, your DNA, your sedentary job and your inability to afford a trainer three times per week are not to be blamed for any weight woes. Explaining this way of thinking to my training clients is a highlight for me because its truly empowering. Youre the C.E.O of Y.O.U., Ive been known to exclaim with conviction. The first step is realizing that the ball is in your court when it comes to losing weight and keeping it off. Your thoughts and actions dictate the outcome. Thats why the first exercise in this book isnt a bicep curl, its a straightforward mental move: You must take responsibility for your weight. Its as easy as making up your mind to do so.

the ABCs of weight loss

The formula for losing weight is actually very simple: Consume less energy than you burn. The way we tend to measure food energy in the body is by counting calories. Just as watts measure electrical energy in a light bulb, calories measure heat energy in the body. I personally dont focus on calories in my everyday life, and I encourage my clients to avoid caloric obsession.

However, for the purpose of this mini science lesson, we must focus on this simple fact: The one and only scientifically proven method for losing weight involves burning more calories than the amount consumed.

Thus, it follows that there are two ways to lose weight. You can reduce your caloric intake or increase your metabolic rate. Eat less, burn more! On paper, the act of losing weight doesnt seem so difficult, does it? But if its such a cinch, then why do millions of people carry excess weight, or lose it only to gain it all back and then some? To answer this question, lets look at the concept of metabolism.

Metabolism

People tend to make the concept of metabolism one-dimensional, thinking its related merely to the intake and use of food. When a person is thin, we generalize and say, Oh, theyve been blessed with a fast metabolism. When someone struggles with their weight, they may complain, I have a sluggish metabolism. While all of this may be true, its not the whole story. Metabolism has three major components that are advantageous to recognize.

Basal Metabolism Rate: Also known as the resting metabolic rate, the basal metabolism is the energy used when the body is at complete rest. It involves the calories used to keep all systems going day in and day outthe calories burned by the brain, heart, kidneys and all organs and cells in the body. About two-thirds to three-quarters of the calories we burn everyday are accounted for in basal metabolism. The basal metabolism is closely related to ones muscle mass, so we actually have a bit of control over our basal metabolism in that we can increase our own muscle mass.

Active Metabolism Rate:

Next page

1234567...16

Light

Font size:

↓

↑

Georgia Tahoma Arial Verdana

Reset

Interval:

↓

↑

Bookmark:

Make

Similar books «Weights for Weight Loss: Fat-Burning and Muscle-Sculpting Exercises with Over 200 Step-by-Step Photos»

Look at similar books to Weights for Weight Loss: Fat-Burning and Muscle-Sculpting Exercises with Over 200 Step-by-Step Photos. We have selected literature similar in name and meaning in the hope of providing readers with more options to find new, interesting, not yet read works.

Jonathan Thompson

Weighted Vest Workouts: Supercharge Your Workout for Weight Loss, Muscle Building, Cardio Endurance and Core Strength

Griffin

Isometric Vs. Isotonics Exercise: The Complete Step-by-step Guide Book for Building Muscle Without Weights, Dynamic Self Resistance Training Exercises (Burn fat, abs and exercise workout Routine)

Subbiah

Resistance Training for beginners: based on the easy science of fitness: (A guide that will help to understand principles of strength training, lifting weights)

Nicole

Over 100 Exercises for Home Gym: Home Workout

Powers

Kettlebell: The Ultimate Kettlebell Workout to Lose Weight and Get Ripped in 30 Days

Fit

FITNESS: Nutrition, Exercises, and Body Building. Step by Step Strength Training and Health. (Weight training, Bodybuilding training, Build muscle, Muscles, Abs, tone, burn fat)

Noelle

Weight Training for Women: Exercises and Workout Programs for Building Strength with Free Weights

10Buck Fitness

Muscle Health and Fitness Over 40 - Year Round Exercise Fitness Guide

Chloe Madeley

Transform Your Body With Weights

David Kirschen

Strength Training Bible for Women: The Complete Guide to Lifting Weights for a Lean, Strong, Fit Body

William Smith

Strength Training Bible for Men: The Complete Guide to Lifting Weights for Power, Strength & Performance

Thomas R. Baechle

Weight Training-4th Edition: Steps to Success

Discussion, reviews of the book Weights for Weight Loss: Fat-Burning and Muscle-Sculpting Exercises with Over 200 Step-by-Step Photos and just readers' own opinions. Leave your comments, write what you think about the work, its meaning or the main characters. Specify what exactly you liked and what you didn't like, and why you think so.