Cindy Whitmarsh - 101 Ways to Work Out with Weights: Effective Exercises to Sculpt Your Body and Burn Fat!

WAYS TO WORK OUT
WITH WEIGHTS

Effective Exercises to Sculpt Your Body and Burn Fat!

CINDY WHITMARSH

Text 2006 by Cindy Whitmarsh
First published in the USA in 2006 by
Fair Winds Press, a member of
Quayside Publishing Group
33 Commercial Street
Gloucester, MA 01930

All rights reserved. No part of this book may be reproduced or utilized, in any form or by any means, electronic or mechanical, without prior permission in writing from the publisher.

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ISBN - 13: 978-1-59233-216-8
ISBN - 10: 1-59233-216-1

Digital edition: 978-1-61673-413-8

Hardcover edition: 978-1-5923-3216-8

Library of Congress Cataloging-in-Publication Data available

Cover design by Laura Herrmann Design
Book layout by Leslie Haimes
Photography by Allan Penn
Printed and bound in Singapore

The information in this book is for educational purposes only. It is not intended to replace the advice of a physician or medical practitioner. Please see your health care provider before beginning any new health program.

I would like to dedicate this book to my parents, Ken and Mona. Being a mommy has opened my eyes to the responsibility and selflessness of a parents love for their children.
I thank you for being the role models that every child should have, and the inspiration that has helped mold me into the person I am today!

I first met Cindy four years ago at a beach volleyball tournament with her husband, Mike Whitmarsh. I was extremely impressed by her physique and overall fitness level, and as soon as I found out about her nutrition and personal training background, I started talking to her about the importance of effective weight training and a solid nutrition plan.

Being a professional beach volleyball player, I need to be lean and powerful, and Cindys methods help me maintain my physique without impacting my energy level or performance. Cindy has been an inspiration to many of us in the pro beach volleyball circuit, and Ive been witness to the total body transformation of countless friends through Cindys dynamic workout routines and her Ultrafit Nutrition Program. In fact, my husband Casey and I take her book Ultrafit with us on tour to help us train and stay on top of our game. Cindy is a walking testimonial to the power of a lifestyle dedicated to health and fitness.

Kerri Walsh Beach Volleyball Olympic Gold Medalist

Knowing of her reputation for training athletes, I called Cindy during my last pregnancy to see if she would be willing to take me on as a client post-pregnancy. Ive played professional beach volleyball for over 10 years with her husband Mike, and since meeting Cindy, he has been in the best shape of his life. Cindys workouts really focus on the importance of core training, and getting my core strength back was imperative for me to compete professionally again after having my baby. I implemented Cindys Ultrafit Nutrition Program as well as her high-intensity cross-training workouts and lost 25 pounds, 10 percent body fat, and a total of over 30 inches. Now Im in the best shape of my life. Not only is it easier for me to keep up with my children, Im ready to hit the beach again! I feel faster, stronger, and more confident than Ive ever been. Thanks so much Cindy, you are the best!

Barbra Fontana, Pro Beach Volleyball Player

Cindys workouts are amazing...effective, innovative, and challenging enough to make you feel like you accomplished something but not too hard where you feel inept. Her variety of workouts makes me look forward to exercising. I noticed an incredible difference working with Cindy in just a few weeks. Cindys training has allowed me to stay competitive; play softball, golf, and over-the-line softball; and catch major league fly balls!

Cindy knows how to maximize the cardiovascular system while focusing on every muscle in your body! With my incredibly busy schedule, I am able to do Cindys workouts and maintain muscle tone.

Nina Detrow, San Diego Padres Ball Girl and Four-Time Over-the-Line Beach Softball World Champion

Cindy Whitmarsh saved me from years of destructionits a story that many people can probably relate to. Ive been in the fitness industry for over 10 years, as a fitness competitor and fitness instructor. I studied nutrition in college, so I thought I was living a pretty healthy lifestyle. By the time I met Cindy, I was convinced I could never eat another carbohydrate again. I knew how to go to extremes for competitions, but I couldnt find the right balance that would allow me to maintain the physique I desired. I fell into a downward spiral of fad diet after diet, and my weight constantly fluctuated. I was miserable and I just couldnt figure it out. After countless discussions with Cindy (and several heated debates!), I finally began to understand the Ultrafit philosophy, especially when my body started looking the way Id wanted it to look for so long! Cindy taught me that I didnt need to work out as hard or as often if I was eating correctly and if my workouts were efficient. Now, as the mother of twins and still a fitness instructor, I am also a nutrition consultant for Ultrafit and lead the six-week fitness challenges, and postpartum challenges. I now have the ability to help people like myself who are so lost with all the fad diets and nutrition information out there and just need a simple road map to get them back to being healthy. I will always thank Cindy for giving me my life back!

Jessica Janc, Encinitas, CA

Cindys workout programs are the only things that have worked for me. I just had my fourth baby, and I am more fit now than I have ever been! The workouts are totally challenging but not so difficult that you feel defeated. I never thought that after four babies, I could ever feel as good as I do now. Cindys dynamic workouts kicked my butt into shape! Everyone should try them!

Nicole Senalik, mother of four, San Diego, CA

Cindys workouts are always fun and interesting while giving you a killer body. She believes in multitasking to the hilt, and I love it! Every workout is intense and thorough, and I like the feeling that Im not wasting any time. In addition, seeing Cindys own body transformation in the past years has been very inspirational. Its hard to believe she has had two kids! One of the most important things Ive learned after following Cindys Ultrafit Fitness and Nutrition Programs is that exercise is vital, but nutrition is up to 70 percent of it. I now realize that you can exercise your heart out, but if you do not eat correctly, you can only get so far. Cindy has taught us not to starve ourselves. Instead, we have learned to eat healthy portions and add more protein to our diets. I struggled my whole life before Ultrafit, and now that I have reached my own level of Ultrafitness, I will be this way forever thanks to Cindy! It has also been wonderful to see the transformation in the many individuals who follow Cindys program. Thanks, Cindy, for changing my life!

Moody Cabanillas, San Diego, CA

I came to see Cindy because my husband and friends were having a competition to see who could get in the best shape in six weeks. We all tried something different. Their plans included drastic dieting and extreme workout plans. I followed the Ultrafit Program, and not only did I win our little competition, but in the end I found a newer, more favorable lifestyle. I ate more than everyone else and worked out for less time, but with more intensity, and my results were dramatic! But the most amazing part was that I found a routine that fit right into my everyday life. Its not a crazy deprivation diet or extreme program thats impossible to maintain. The Ultrafit Program is the only way a plan is going to work for the long run.