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Gee, if we had read this maybe we wouldnt be in this shape.

T
his booklet will take you away from the humdrum of your daily life. It will, in fact,
inspire you to chart a new course, face new challenges, and most importantly to have faith in
yourself. There are many myths and some just plain falsehoods dealing with weight loss and
quick ways to get in shape. Im sure you have seen the info commercials where some tightly clad
woman, without an ounce of fat, is demonstrating some new form of an exercise machine. In this
case the old adage, that if it sounds to good to be true, it probably isnt fits.
In the following pages you will learn how to separate the facts from the fiction. You will
learn the very simple secrets to weight loss, muscle toning, weight training, aerobics, and
running. Learning how your muscles react to stress and to rest, how to determine your training
heart rate, and how to stretch properly are only a few of the benefits, you will gain from reading
this booklet.
There are included in the appendixs, charts for developing a weight training routine and
for showing you the major muscle groups in the body. I have also included a guide to follow for
proper stretching and a chart that shows you the amount of exercise required to use the calories in
the food you eat. If you would like to utilize Nautilus machines in your workouts there are guide
sheets, with instructions, for using each one properly. There is also a chapter devoted to
Exercise and Pregnancy, a thoughtful look at the ways to exercise while you are pregnant.
From starting a walking program to bodybuilding you will find it all right here. How to
eat the right foods to ways to change your eating habits for better performance. Best of all I am
available to assist you in setting up your own fitness program. So, read ahead and take on the
day.
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7
I
n order to understand how to establish your own physical fitness program you will need
to understand the basic ingredients that make up a fitness program. You wouldnt think
of baking a cake without the right ingredients and so in order to develop your own fitness
program we will start by giving you all the right ingredients.
What is physical fitness? It is the ability to perform work without undue stress or
hardship with energy left over for unseen emergencies and for recreational activities. Many
things in your life will improve once you regain some of that lost energy. Most people forget that
it takes energy and endurance to enjoy their daily activities. Another added benefit, is the
improvement in your self esteem by the way you look. Just imagine, if you will, that you are 20
lbs. overweight. Then think of 20 one pound tubs of butter sitting on your dinning room table.
Now, think about smearing all of that butter over your entire body. Gross? I would say so, but
that is exactly what happens as we grow older, become more sedentary and have the financial
capability to go out and eat more often.
It is a little known fact that this process is known as, creping obesity. Each year we gain
1-5 lbs. and never realize it until we grow out of that favorite dress or cant button our jeans. It is
not good bad or indifferent, it just is a fact of life. You must remember in all of this, that as we
grow older our metabolism slows down as we do and so even if we dont eat any more then we
used to, it still piles on the extra weight.
So, even as you start to exercise or diet, or both, a couple of things will also start
happening that you need to keep in mind. First and probably most import is once started to not
step on a weight scale. The best way to judge how you are doing is to buy a skirt, or pair of jeans
that is a size to small. Then try them on every other week or so. When you can fit into them you
know your making progress. Remember the extra weight wasnt added on over night and it
wont disappear over night either.
Secondly, keep in mind that as you start an exercise program you will start to build lean
body mass. This is heavier then body fat and is only made up of one molecule. So it is much
smaller then one molecule of fat which is made up of three little fat cells. Even after you loose
weight, these fat cells never go away, they just shrink in size. But they sit there and cry in the
night, feed me, feed me. Then the first time you binge, for whatever reason, they will swell
right back up and even create a few more fat cells. That is why you always gain more weight
when you yo-yo diet. (Well talk more about this later.)
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Muscular Strength
The force a muscle or muscle group can exert during contraction.
Muscular Endurance
Is defined either as the length of time a muscle or muscle group can continue to exert
force without fatiguing or the number of times a muscle or muscle group can repeatedly exert
force against a given resistance without fatiguing.
Cardiovascular Endurance
Aerobic fitness is the capacity of the heart-lung system to deliver blood and hence oxygen
to the working muscles during sustained exercise.
Flexibility
Is the range of motion possible about a joint or muscle group. An adequate degree of
flexibility is important to prevent injury and to maintain body mobility.
Body Composition
Is the make up of the body using a two component model of lean body mass and body fat.
Lean body mass consists of the muscles, bones, nervous tissue, skin, and organs. It represents
the metabolically active part of the body that makes a direct and positive contribution to energy
production during exercise. Body fat or, Adipose Tissue, represents body tissue that stores
energy for use during exercise. But, otherwise does not contribute directly to exercise
performance. Body fat is further classified into essential body fat and excess body fat.
Essential body fat is that amount thought to be necessary for maintenance of life and
reproductive functions. A total of 3-6% body fat is generally thought to be essential for men and
8-12% for women. Excess body fat, or storage fat, is contained in the fatty deposits or fat pads
found both under the skin (Subcutaneous Fat) and internally.
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Regularity
Exercise must be performed regularly at least three times per week, each workout must
produce a training effect. (Explained later)
Progression
The duration and intensity of the exercise should be gradually increased over time in
order to improve.
Overload
The muscles and cardiorespiratory system must be given a work load that exceeds your
normal demands placed on them.
Balance
There must be a balance of both muscular strength/endurance and cardiorespiratory
activities.
Specificity
Performing specific exercises develops specific improvement.
Variety
Adding different activities to an exercise program prevents boredom.
Recovery
The body must have time to replenish its fuel and return to its pre-exercise state.
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7
I
n order to increase your cardiovascular endurance you must raise your heart rate to your
specific training or target heart rate and maintain it there for a minimum of 20 minutes.
You need to do this at least three times a week in order to achieve your goals. It does not matter
what type of exercise you are performing, swimming, jogging, racquetball etc. If you do not raise
your heart rate then you are not receiving the maximum benefit that you could achieve from your
exercise period.
Cardiovascular endurance is the true test of physical fitness. Have you ever looked at a
power lifter, say at the Olympics, and a body builder and noticed the differences in body
makeup? Because they train differently they will develop differently. Or, look at the body
composition between a long distance runner and a body builder.
If you do not have the cardiovascular endurance to enjoy life, your kids, or grandchildren
then you are truly missing out on life. During any physical activity you can measure your level of
performance, simply by checking your training heart rate. In this way you will be able to ensure
that you are getting the most out of your workout periods. If your heart rate is to high, then slow
down the intensity of your workout. If your heart rate is to slow, then increase the intensity of
your workout.
, 7
From birth the maximum number of heart beats is set at 220 for men and 227 for women.
We will use 220 as our base line for both men and women. The first step is to determine your
maximum heart rate. For this you subtract your age from 220.
220 minus your age equals your maximum heart rate (mhr)
220 - your age = mhr
The next step is to calculate your resting heart rate (rhr). The best way to do this is to
check it first thing in the morning before you get up and start your day. You can get the best
average by taking your pulse for three consecutive mornings and finding the average. It is
usually between 56 to 70 beats per minute. Check your pulse for 10 seconds and multiply by 6 to
find your resting heart rate.
Mine is 60 beats per minute.
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Now that you know your mhr (maximum heart rate) and your rhr (resting heart rate). The
next item in the equation is to figure your heart rate reserve (hrr). Do this by taking your mhr and
subtracting your rhr.
hrr = mhr - rhr
About here is the time to consider what shape your in and at what intensity level you want
to work out at. Normally if your just starting a fitness program you might want to work out at
about 60% of your hrr.
Work Levels
60% = beginner level
70% = average level
80% = advanced level
Multiply this percentage by your hrr to obtain your workload level or wld.
70% x hrr = wld
The last step now is to add your rhr back to your wld and this will be your training heart
rate.
wld + rhr = training heart rate
I
f for example, you are 45 yrs old, subtract this from 220, which leaves you with a
maximum heart rate (mhr) of 175 beats per minute (bpm). Next, subtract your resting
heart rate (rhr), say 60 bpm, from your mhr (175 - 60 = 115). This is now your hrr, 115 bpm.
You want to work out at the average level or 70%, so multiply it by your hrr, you get
.70 x 115 = 80.5. 80.5 is your wld add this back to your rhr, 80.5 + 60 = 140.5 (round off) and
your training heart rate is 140 bpm. In order to speed up checking your pulse divide your training
heart rate by 6 and you get 23 bpm for a 10 second period of time.
This makes it fairly easy to check how your performing during your workout period.
Then its just a matter of slowing your pace down or picking it up slightly in order to receive the
greatest benefit from your training period.
Remember, if your goal is to increase your cardiovascular endurance, you must get
your heart rate up to your training heart rate, and maintain it for a minimum of 20 - 30
minutes three times a week.
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7 7
7
S
tretching is beneficial because, it relaxes your mind and tunes up your body. You will
find that regular stretching will do the following things for you:
Reduce Muscle Tension
Help in Coordination
Increase Your Range of Motion
Prevent Muscle Strains
Warms up Muscles before Exercising
Stretching is easy to learn. But, there is a right way and a wrong way to stretch. The right
way is a relaxed, sustained stretch with your attention focused on the muscles being stretched.
The wrong way is to bounce up and down, or to stretch to the point of pain. Both of these
methods can do more harm then good. When you stretch correctly and regularly, youll find that
every movement you make becomes easier and more fluid. Remember, that anything worthwhile
is worth working for.
The Easy Stretch
When you begin a stretch, spend 10-30 seconds in the easy stretch position. No,
bouncing. Go to the point where you feel a mild tension and relax as you hold the stretch. The
feeling of tension should subside as you hold this position. If the tension does not subside, ease
off slightly and find a comfortable stretch and hold that.
The Developmental Stretch
After the easy stretch, move slowly into the developmental stretch. Again, no bouncing.
Move a fraction of an inch further until you again feel a mild tension and hold for 30 seconds. Be
in control. The developmental stretch fine tunes the muscles and increases flexibility. Your
breathing should be slow, rhythmical and under control.
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7

,


If you are bending forward to perform a stretch, exhale as you bend forward and then
breathe slowly as you hold the stretch. If a stretch position inhibits your natural breathing
pattern, then you are obviously not relaxed. Just ease up on the stretch so that you can breathe
naturally. At first, silently count the seconds for each stretch; this will insure that you hold the
proper tension for a long enough time. After a while, you will be stretching by the way it feels,
without the distraction of counting.
Do not hold your breathe while stretching.
The Stretch Reflex
Your muscles are protected by a mechanism called the stretch reflex. Anytime you
stretch the muscle fibers too far, by bouncing or over stretching, a nerve reflex responds by
sending a signal to the muscles to contract. This keeps the muscles from being injured. Holding
a stretch as far as you can go or
bouncing strains the muscles and
activates the stretch reflex. These
harmful methods cause pain, as well
as physical damage due to the
microscopic tearing of muscle fibers.
Many of us were conditioned in high
school to the idea of no pain, no gain. But, dont be fooled. Stretching, when done correctly,
is not painful. Learn to pay attention to your body, for pain is an indication that something is
wrong. It is important to be aware of proper body alignment when stretching and to learn how to
do each of the stretches in a way that is right for you.
Lets start with the calf stretch, a stretch for the back of the lower leg and ankle (Fig 1).
Face a wall or something you can lean on for support. Stand a little distance from this support
and rest your forearms on the wall with your forehead on the back of your hands. Now bend one
knee and bring it toward the support. The back leg should be straight with the foot flat and
pointed straight ahead or slightly toed in.
Now, without changing the position of your feet, slowly move your hips foreword as you
keep the back leg straight and your foot flat. Create an easy feeling of a stretch in your calf
muscle. Slowly come out of each stretch. Please, no jerky, quick or bouncing movements. Now
stretch the other calf.
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Figure 1
,
, / '

Hold an easy stretch for 20 seconds, then increase the stretch very slightly into a
developmental stretch for 20-30 more seconds. Do not over stretch. To find this developmental
stretch you may only have to bend forward a fraction of an inch more. Do not worry about how
far you can go, your muscles will become more flexible as you learn how to stretch. A very
slight distance in your bend may be all that is needed to reach the developmental phase.
Remember we are all different.
Many of these stretches should be held for 30-60 seconds. But, after awhile the time you
hold each stretch will vary. Sometimes you may want to hod one longer because you are extra
tight that day, or you are just enjoying the stretch. No two days are the same so you must gauge
your stretching by how you feel. Learn to truly relax, control your breathing, and most
importantly listen to your body, it will let you know when to bend that little bit farther.
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The Groin Stretch (Fig 2)
Figure 3
Next sit on the floor. Put the soles of
your feet together with your hands
around your feet and toes. Be sure to
keep your heels a comfortable
distance from your crotch. Now
gently pull your upper body forward
until you feel an easy stretch in your
groin area. Hold an easy stretch for
20 seconds. If you are doing it right,
it will feel good; the longer you hold
the stretch, the less you should feel it.
If possible keep your elbows on the
outside of your lower legs. This will help give the stretch position stability and balance.
Do not initiate the movement forward from head and shoulders. This will round the
shoulders and put pressure on your lower back. Be sure to concentrate on making the initial
movement forward from your hips. Keep your lower back flat. Look in front of you. (Fig 3)
After you feel the tension diminish slightly, increase the stretch by gently pulling yourself
a little further into it. Now it should feel a bit more intense but not painful. Hold this for about
25 seconds. If the stretch is right in this developmental phase, the feeling of tension should
slightly decrease or stay the same the longer the stretch is held, but it should not increase.
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Figure 4
Figure 6
Figure 5
Next, straighten the right leg as you keep the left leg bent (Fig 4). The sole of the left foot
should be facing the inside of the right upper leg. Do not keep the knee of the straight leg
locked. Now, to stretch the back of the upper right leg (hamstrings) and left side of the lower
back, bend forward from your hips until the slightest, easiest feeling of a stretch is created
(Fig 5). Hold this easy stretch for 30 seconds.
When you find what you think is the right
stretch, touch the quadriceps of your right thigh to
make sure that these muscles are relaxed. They
should be spongy or soft, not tight or hard.
To find the stretch, do not make the initial
movement with your head and shoulders (Fig
6). Do not try to touch your forehead to your
knee. This will only encourage a backward tilt
of the hips or pelvis and round your shoulders.
Be sure to initiate the
stretch from the hips.
Keep your chin in a
neutral position (not
held upward or
downward).
This will help keep the head and neck in a good position during the stretch. Keep shoulders and
arms relaxed.
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Figure 7
Figure 8
Be sure the foot of the
leg being stretched is
upright with ankle and
toes relaxed. This will
keep you aligned
through ankle, knee, and
hip. Do not let your leg
turn to the outside
because this causes
misalignment of the leg
and hip. See Fig 7.
Use a towel, if necessary, around the bottom of your foot to help you do this stretch. If
you are not very flexible the towel will help greatly in creating and holding the right tension.
After the feeling of the easy stretch has subsided, slowly go into the developmental stretch. To
find this developmental stretch you may only have to bend forward a fraction of an inch.
Now slowly come out of the stretch. Do the same stretch on the other side for the left
hamstring and right side of your lower back. Remember to keep the front of your thigh relaxed
and your foot upright with ankle and toes relaxed. Remember it takes time and personal
sensitivity to stretch properly.
Next lie on your back with the soles of your feet together. Let your knees fall apart relax
your hips as you let gravity give you a very mild stretch in your groin area. Stay in this very
relaxed position for 40 seconds. Really concentrate on letting go of any tension. Do not force
anything. The stretch feeling will be subtle and should happen naturally (Fig 8).
-13-
Figure 9
Figure 10
Slowly straighten both legs (Fig 9). With your arms overhead, reach with your arms and
hands while you point your toes. This is an elongation stretch. Hold a controlled, good stretch
for 5-10 seconds, then relax. Repeat 3 times. Each time you stretch, gently pull in your
abdominal muscles to make the middle of your body thin. It stretches your arms, shoulders,
spine, abdominals, intercostal muscles of your rib cage, feet, and ankles. This is an excellent,
easy stretch to do first thing in the morning while still in bed.
Next, bend one knee and gently pull it toward your chest until you feel an easy stretch.
Hold it for 30-40 seconds. You may feel a stretch in your lower back and in the back of your
upper leg. If you do not feel any stretch, dont worry about it. This is an excellent position for
the entire body, good for the lower back and very relaxing wether you feel a stretch or not.
Stretch both legs several times until you feel relaxed and comfortable (Fig 10).
, , /
/ ,
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Stretching should become one of your daily habits. Learning how to stretch
properly while listening to your body will give you added flexibility.
Stretching warms up your muscle groups for exercise, helps to tone your
body and relieves tension.
All good reasons why stretching should become a part of your fitness
routine.
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T
he versatility of human movement is staggering to consider. The construction of the
body allows an extraordinarily wide range of possible movements requiring complex
mechanisms of neuromuscular coordination. Knowledge of human anatomy enables us to better
understand which muscles and bones are used to perform specific movements. The human body
is capable of movements requiring large bursts of energy over short periods, as well as
movements requiring less energy sustained over a longer time period.
Exercise physiology is the study of how the body functions during exercise. Such
knowledge provides the basis for understanding how the body functions at rest, and how these
functions change during exercise allowing the body to adapt to exercise training. While the body
is at rest, physiological functions are largely in a state of equilibrium or balance. This state of
stability in the body is known as homeostasis.
Although often defined as a stable state, homeostasis is not a static or unchanging state;
rather, it is a dynamic state of being which requires the continuous production of energy and
removal of metabolic waste products. A persons level of physical fitness largely determines the
level of exercise intensity at which homeostasis can be established. In other words the physically
fit person can establish relative homeostasis at a higher exercise intensity level then the less fit
person.
As mentioned earlier, there are several major components of physical fitness. Each
component is of equal importance, and no one component should be emphasized over the others.
The five components are health related as opposed to skill related. The development of a high
degree of motor skill is sometimes confused with physical fitness, but these two attributes are not
necessarily related to each other. A highly skilled person may have a low level of physical
fitness, and the reverse may also be true.
.
Muscles produce energy by different processes. Some involve oxygen and some do not.
Those that do we call aerobic, literally meaning with oxygen. Those that do not we call
anaerobic, literally meaning without oxygen. For aerobic energy production to take place,
oxygen first has to get to the muscles. It does this via the cardiovascular system, the heart, lungs
and the network of vessels that route blood through the body. Every single hemoglobin molecule
can seat four oxygen molecules. Since there are about 280 million hemoglobin molecules per red
blood cell, each red blood cell can transport more then a billion molecules of oxygen.
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The heart pumps about 80 million gallons of blood through your circulatory system
during your lifetime. Depending on the bodys demand, it can push out from 5 to 35 liters per
minute. Thats 5 to 37 quarts. Since the amount of oxygen that reaches your muscles depends a
lot on how much and how fast your blood gets circulated, cardiac output has a major effect on
your aerobic capacity. Cardiac output depends on two things: Stroke Volume and Frequency.
Stroke volume is just what it sounds like, the amount of blood pumped out of the heart in
a single stroke. Frequency is the number of strokes per minute, better known as your heart rate.
Multiply stroke volume times frequency and you have the total amount of blood the heart pumps
per minute.
So, our oxygen molecules, which start out as one of the three main components of the air
you breathe, flow into your lungs. There, the alveoli separate out the oxygen and pass it, by
diffusion, to the hemoglobin molecules in the blood. The blood flows through the heart, which
pumps it out to the muscles where its ready to be used in any of several aerobic energy
production processes.
7 .
Body cells require a continuous supply of energy in order to function. Ultimately, the
food we eat supplies this energy. However, our cells do not directly use the energy released from
the food we eat, rather they need a chemical compound called adenosine triphosphate or ATP.
ATP is the immediately usable form of chemical energy needed for cellular function, including
muscular contraction. The foods we eat are made up of carbohydrates, fats, and proteins. The
process of digestion (Fig 1) breaks down these nutrients into their simplest components (glucose,
fatty acids, and amino acids), which are absorbed into the blood and transported to metabolically
active cells such as muscle, nerve, and liver cells.
There these components either enter a metabolic pathway to produce ATP, or they are
stored in body tissues for later use. Some of the ATP formed is used immediately to carry on
cellular function, and some is stored in the cells for future use. Most food energy is stored in
some other form, however, because the bodys storage capacity for ATP is quite limited. At any
time, though, you only have about 3 ounces of ATP distributed throughout your cells. Thats
roughly enough to fuel a 6-second sprint. So how can you run an 8-second sprint? Or a 400
meter? Through several physiological processes, carbohydrates, fat, and protein continuously
participate in the creation of new ATP.
Excess carbohydrates can be stored as glycogen in muscle or liver cells, and fats that are
not immediately used for energy production can be stored as adipose tissue (fat deposits). In
contrast, relatively little of the protein we eat is used for energy production. Instead, it is used
primarily for the growth or repair of cellular structures, or it is excreted in our waste products.
-19-
Figure 1
7 7
ATP is a complicated chemical structure made up of a substance called adenosine and
three simpler groups of atoms called phosphate groups. Special high-energy bonds exist between
two of the phosphate groups. Breaking the terminal phosphate bond releases energy that the cell
uses directly to perform its cellular function. The specific cellular function performed depends
on the cell type. In a muscle cell, the breakdown of ATP results in mechanical work known as
muscular contraction.
All Biological Work Requires the Breakdown of ATP
ATP can be stored in the cells. The largest stores are found in the cells with the highest
metabolic activity, those cells that need ATP the most. In comparison with other kinds of cells,
muscle cells are capable of storing relatively high levels of ATP. Even so, the immediately
available energy is extremely limited, sufficient for only a few seconds of muscular work.
Therefore, ATP must be continuously re-synthesized to sustain muscular contraction for
more than a few seconds. ATP can be re-synthesized in several ways, immediately with creatine
phosphate, anaerobically or aerobically (Fig 2).
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Figure 2
Creatine phosphate (CP) is another high energy phosphate compound found in close
association with ATP. When the high energy phosphate bond in CP is broken down, the released
energy is immediately used to re-synthesize ATP from the available products of ATP breakdown.
Consequently, as rapidly as ATP is broken down for muscular contraction, it is reformed from
ADP (adenosine diphosphate) and P (the third phosphate group broken off from ATP) by the
energy released from the breakdown of CP.
The total amount of ATP and CP stored in the muscle is very small, and thus the amount
of energy available for muscular contraction is extremely limited. In fact, there is probably
enough energy available from the phosphagens for only about 10 seconds of all out exertion.
However, this energy is instantaneously available for muscular contraction.
7
The anaerobic production of ATP is required when energy is needed to perform activities
requiring large bursts of energy over slightly longer periods. Here, mechanical work (muscular
contraction) is performed so rapidly or intensely that the cardiorespiratory system cannot supply
enough oxygen to the working muscles to meet the demand, and STP must be produced in the
absence of oxygen. Since anaerobic means without the presence of oxygen, the anaerobic
production of ATP without oxygen produces a by-product called lactic acid which causes muscle
soreness if not removed from the muscle.
The anaerobic production of ATP is called anaerobic glycolysis. This metabolic pathway
occurs within the cell and involves the breakdown of glucose or glycogen, the storage form of
glucose, to ATP with the liberation of lactic acid (LA) as a metabolic by product:
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Glucose ----> 2 ATP + 2 LA + Heat
This formula indicates that 1 unit of glucose (the digested component of carbohydrate
foods, or glycogen) breaks down without the presence of oxygen to yield 2 units of ATP and 2
units of lactic acid. Some energy is always lost in the metabolic process and is represented in the
formula by heat.
The formation of lactic acid poses a significant problem because it is associated with
muscle fatigue. If the removal of lactic acid by the circulatory system cannot keep pace with its
accumulation in the active muscles, temporary muscular fatigue occurs with painful symptoms
usually referred to as the burn. Thus, anaerobic glycolysis can only be used to a limited extent
during sustained activity.
7
The aerobic production of ATP is used for activities requiring sustained energy
production. Since aerobic means in the presence of oxygen, aerobic metabolic pathways require
a continuous supply of oxygen. Without oxygen, these mechanisms fail and ATP is no longer
produced. In the aerobic metabolism of carbohydrates, glucose is broken down in the presence of
oxygen to yield 38 units of ATP, carbon dioxide, water and heat.
This metabolic pathway, called aerobic glycolysis, occurs within the mitochondria,
specialized structures within the cell. Mitochondria contain specific enzymes needed by the cell
to utilize oxygen. Therefore, this highly efficient metabolic process is limited mainly by the
cardiorespiratory systems ability to deliver oxygen to the active tissues. Aerobic pathways are
also available to break down fatty acids for the production of ATP.
This metabolic pathway, called fatty acid oxidation, also occurs within the mitochondria
and requires a continuous supply of oxygen. The aerobic metabolism of fat yields a large amount
of ATP, and therefore, fat is said to have a high caloric density. A calorie is a unit of heat
energy. Fat yields 9 kilo calories of energy per gram compared to 4 kilo calories of energy per
gram of glucose. In other words, fat provides an excellent source of stored energy.
During rest, the body uses both glucose and fatty acid for energy production via aerobic
pathways. The cardiorespiratory system can easily supply the oxygen necessary for this low level
of energy metabolism. With exercise, however, supplying the required oxygen quickly enough
becomes more difficult. Because glucose metabolism utilizes less oxygen than fatty acid
metabolism, the body will use more glucose for energy production and less fat as exercise
intensity increases. Significant amounts of fatty acid will only be used to produce energy when
relatively low intensity exercise is sustained over a long period, 20 minutes or more.
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As you come to understand how this process works, you can see the importance of a
proper diet. If your goal is a two fold one, that is, both to lose weight and to improve your
cardiovascular endurance. Then it stands to reason that a longer duration exercise will
accomplish your goals.
At least three times a week, maintaining your training heart rate for a minimum of 20
minutes and preferably 30 minutes. The process of adding the extra baggage to your body was a
long one and the process for taking it off will be just as long. There is no quick fix.
In summary, thanks to whatever pasta, bread or other carbohydrates you have eaten over
the past few days, you have about 375 to 475 grams worth of carbs stored in body.
< Roughly 325 grams are stored as glycogen, a simple sugar, in your
muscles.
< Another 90 to 110 grams are stored, also as glycogen, in your liver.
< The remaining 15 to 20 grams are floating around as glucose in your
blood.
Each of these grams of carbohydrate contains 4 calories of energy. Which means you
have roughly 1500 to 2000 calories available from your carb stores, or about enough to power a
20 mile run.
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If you eat a high carb diet for a few days, you can double that to a maximum of about 15
grams per kilogram of body weight. About 1100 grams for the average male adult. If theres
enough oxygen to produce ATP aerobically then for every molecule of glucose you put in, youll
get about 36 molecules of ATP out, via a process called aerobic glycolysis. If, on the other hand,
there isnt enough oxygen around and the ATP is produced from carbohydrates, anaerobically
(without oxygen) your yield is not so great.. For each molecule of glucose you put in, you only
get 2 molecules of ATP out, via a process called anaerobic glycolysis.
Anaerobic glycolysis provides the ATP for most of the energy you use. It remains the
primary ATP source for about 3 to 5 minutes, about the time it takes for your cardiovascular
system to get up to speed and to provide oxygen to your muscles in order to produce ATP
through aerobic glycolysis. Aerobic production of ATP is used for activities requiring sustained
energy production. You receive about 40% to 50 % of your energy needs through aerobic
glycolysis for the first 20 minutes of your exercise period. Then that amount will fall off until at
about the four hour mark you are only receiving about 5% of your total energy demands from this
process.
Lets not belabor where your body gets its fat stores. Suffice it to say that, at 9 calories
per gram, a gram of fat contains more than twice the potential energy of a gram of carbohydrate.
The average adult male carries about 15% of his weight in fat. That means hes got about
100,000 available calories in his fat stores. Fat is turned into ATP in two ways. First, a small
part of each fat molecule can be converted anaerobically to glucose. Which in turn can be
dumped into the carbohydrate burning processes we discussed earlier to produce ATP. Secondly,
in the presence of enough oxygen, a different part of the single fat molecule can be processed to
yield a whopping 441 molecules of ATP. In other words, fat provides an excellent source of
stored energy, but takes longer exercise periods to use up.
Fat metabolism provides upwards of 90% of the ATP you need at rest and is responsible
for about 50% to 60% of the ATP required during the first 20 minutes of exercise. Then rises to
about 80% after about 4 hours of continuous exercise. Because glucose metabolism utilizes less
oxygen than fatty acid metabolism, the body will use more glucose for energy production and
less fat as exercise intensity increases. Significant amounts of fatty acid will only be used to
produce energy when relatively low intensity exercise is sustained over a long period i.e. 30
minutes or more.
-24-
Finally, with low intensity, long duration exercise, aerobic metabolism uses fatty acids as
the fuel source. With higher intensity shorter duration exercise, the primary fuel source for
aerobic metabolism is glucose. These three sources of fuel could be compared to the gears in a
car, first gear gets you going (creatine phosphate), second gear you accelerate (anaerobic
glycolysis) and third gear you cruise along (aerobic glycolysis, beta oxidation).
In a nutshell, the longer you train, the more fat burned. The higher the intensity,
the more carbs you burn as an energy source.
So, Dont Become a Couch Potato
Get Up and Get Started Today!!!
-25-

M
uscles are composed of bundles of fibers (cells) held together by connective tissue.
The contractile machinery of muscle is located at the cellular or fiber level. Each
muscle fiber contains hundreds of tubular structures called myofibrils. Each myofibril, in turn,
contains contractile proteins called myofilaments. There are two types of myofilaments: actin
and myosin.
-26-
Our muscles are composed of several kinds of fibers that differ in their ability to utilize
the metabolic pathways. Fast twitch (FT) fibers do not have a finely developed oxygen delivery
system, but they are equipped with an outstanding capacity for ATP storage and a high capacity
for anaerobic glycolysis. Therefore, fast twitch fibers are specialized for anaerobic metabolism.
They are used (recruited) predominantly for rapid, powerful movements such as jumping,
throwing and sprinting.
Slow twitch (ST) fibers, on the other hand, are exceptionally well equipped for oxygen
delivery and have a high quantity of aerobic or oxidative enzymes. Although they do not have a
highly developed mechanism for ATP storage or anaerobic glycolysis, ST fibers have a large
number of mitochondria and consequently, are particularly well designed for the aerobic
metabolic pathways of aerobic glycolysis and fatty acid oxidation. These fibers are recruited
primarily for low intensity, longer duration activities such as walking, jogging and swimming.
Persons who excel in activities characterized by sudden bursts of energy, but who tire
relatively rapidly, probably have a high percentage of fast twitch fibers. Persons who are best at
lower intensity, endurance activities probably have a large percentage of slow twitch fibers.
Most people have roughly equal percentages of both fiber types. There are also a number of
intermediate muscle fibers that have a fairly high capacity for both fast anaerobic and slow
aerobic movements.
Muscle fiber distribution, fast twitch, intermediate, or slow twitch, is determined by
genetic makeup. This is not to say, however, that metabolic capacity is unresponsive to activity
lifestyle. All three types of muscle fibers are highly trainable. That is they are capable of
adapting to the specific metabolic demands placed on them. If a person regularly engages in low
intensity endurance activities, improvement is seen in aerobic capacity. Although all three types
of muscle fibers will show some improvement in aerobic ability, the ST fibers will be most
responsive to this kind of training and will show the largest improvement in aerobic capacity. If,
on the other hand, short duration, high intensity exercise like interval training is pursued, other
metabolic pathways will be emphasized, and the capabilities of the FT fibers to perform
anaerobically will be enhanced. ST fibers will be less responsive to this kind of training.
The muscle is entirely surrounded by connective tissue and extends from the tendon,
which connects the muscle to the bone. Various sublayers of connective tissue divide each
muscle into bundles of individual muscle cells. The connective tissues provide an important
element of strength and structural integrity to the muscular system and are thought to be involved
with delayed muscle soreness.
-27-
An individual muscle cell is composed of many threadlike protein strands called
myofibrils which contain the contractile proteins. The basic functional unit of the myofibril is
the sarcomere. Within the sarcomere are two protein myofilaments; the thick myofilament is
myosin, and the thinner myofilament is actin. The myosin and actin myofilaments are arranged
to interact in a prescribed, regular way, revealing a pattern of alternating light and dark bands or
striations within the sarcomere. Tiny projections called cross bridges extend from the myosin
myofilaments toward the actin myofilaments.
According to the sliding filament theory, muscular contraction occurs when the cross
bridges extending from the myosin myofilaments attach (or couple) to the actin myofilaments
and pull them over the myosin myofilaments. As the cross bridges produce tension, the muscle
shortens. The actual muscle shortening occurs as the actin myofilaments are pulled toward the
center of the sarcomere, and the sarcomere shortens. The coupling of myosin and actin and the
shortening process depend on the breakdown of ATP for energy.
-28-
-29-
,
E
xercise produces many different results. Bodybuilding can increase muscle tone,
speed of contraction and flexibility. More demonstrably, bodybuilding increases
muscle size and strength. Muscle becomes stronger via bodybuilding through two basic
mechanisms. Through exercise, you obtain better fiber motor unit recruitment through nerves.
with training you are able to use more muscle and you may use it more efficiently. Muscle also
becomes stronger through individual fiber hypertrophy. Exercise increases the cross sectional
diameter of each muscle myofibril. There also are indications that advanced bodybuilding
induces muscle hyperplasia, or splitting of muscle fibers.
As individual muscle fibers hypertrophy and or increase their numbers, the muscle
enlarges. Contraction itself serves as in inducement for the nuclei of the muscle cells to draw
protein into each muscle fiber involved in the work. Each person has a built in genetic capability
to build muscle. However, no one has been able to measure this, or to make any reliable
predictions about potential size or strength building propensities. It can be assumed that each
person, though, has a specific muscle pattern, just as each of us has an ability to attain a certain
fixed height and bone structure. Such being the case, its no wonder that the human body resists
changes in its muscular configuration. You have to exercise very hard to build the muscle up.
Once you stop, your muscles very quickly return to their original state. Exercise induced muscle
size is not permanent, repeat not permanent. You must continue to stress the muscle to keep it
large and strong.
A long-distance runner, if he runs long enough at suitable intensities, will lower his
resting heart rate significantly as well as enlarge his heart ventricles. His heart beats slower and
with each beat pushes out more blood (stroke volume). However, should the runner discontinue
his exercise, his heart rate will start to increase almost immediately and the stroke volume
gradually returns to its genetic state. The process of slow gain and rapid loss is not, therefore,
confined to bodybuilders.
In normal., everyday activities, a mature man and woman use a very small percentage of
their overall muscle fibers. If a greater-than-normal physical stress is placed upon the muscles,
such as lifting a heavy barbell 10 times, more muscle fibers are required to move the load.
Through a series of complex chemical and physical events, the contraction of the individual
fibers, as well as the actual microscopic damage to muscle cells, causes the individual fibers, as
well as the individual cell nuclei to command cell ribosomes to synthesize more protein to be
inducted into the muscle fibers. Protein, as well as repair cells, is incorporated into the muscle
filaments, causing them to thicken. Once the stimuli is removed, however, the new muscle will
lose its thickness or new mass.
-30-
Muscular strength, endurance, and flexibility can be altered with regular exercise.
Muscular strength refers to the maximal tension or force produced by a muscle or muscle group.
Strength is usually measured by determining how much weight can be lifted in a single effort.
The one repetition maximum (1RM) test is determined through a trial and error procedure using
either free weights or special machines.
To improve strength, training intensity should be high. The number of repetitions of each
lift or movement should be kept relatively low, and the movements should be performed
carefully at a controlled speed so that there is a consistent application of force throughout the
movement. Movements requiring strength are performed primarily by the fast twitch muscle
fibers and are anaerobic. That is, muscular strength training movements do not require a high
level of aerobic capacity because the movements use anaerobic metabolism.
Endurance refers to the ability to repeatedly contract a muscle or muscle group against
resistance. Tests of muscular endurance usually involve selecting a fixed percentage of the
maximum strength, for example, 70% of the 1RM, and counting the number of repetitions that
can be completed without resting. Sit-ups or pull-ups are examples of muscular endurance tests,
not of strength tests as often thought. This form of training is most specific to aerobic
metabolism and slow twitch muscle fibers and motor units.
Flexibility refers to the range of motion possible about a joint over which a muscle or
group of muscles span. Range of motion can be limited by the bony structure of a joint, the
ligamentous structure of a joint, or the structure of the muscles spanning the joint. The only
desirable way that range of motion can be altered is by gently stretching the structures controlling
the movement of the joint. Sometimes these structures can become extremely taut, causing a
reduction in the normal range of motion. Stretching exercises performed before and after an
exercise session help to prevent soreness and also to relieve soreness when it does occur.
Exercise produces many different results. Bodybuilding can increase muscle tone, speed
of contraction and flexibility. More demonstrably, bodybuilding increases muscle size and
strength.
Muscle becomes stronger via bodybuilding through two basic mechanisms:
* Through exercise, you obtain better fiber motor unit recruitment through nerves.
With training you are able to use more muscle and you may use it more efficiently.
* Muscle also becomes stronger through individual fiber hypertrophy. Exercise increases
the cross-sectional diameter of each muscle myofibril. There also are indications that
advanced bodybuilding induces muscle hyperplasia, or splitting of muscle fibers.
-31-
As individual muscle fibers hypertrophy and/or increase their numbers, the muscle
enlarges. Contraction itself serves as an inducement for the nuclei of the muscle cells to draw
protein into each muscle fiber involved in the work. There is now actual evidence for a repair
process in heavily exercised muscle fibers where specialized cells called stem cells migrate and
literally patch damaged muscle cells. Together with protein induction, muscle fibers
hypertrophy. All these processes are under the direction of the various muscle cell nuclei.
Each person has a built-in genetic capability to build muscle. However, no one has been
able to measure this, or to make any reliable predictions about potential size or strength-building
propensities. It can be assumed that each person, though, has a specific muscle pattern, just as
each of us has an ability to attain a certain fixed height and bone structure.
Such being the case, its no wonder that the human body resists changes in its muscular
configuration. You have to exercise very hard to build the muscle up. Once you stop, your
muscles very quickly return to their original state. Exercise-induced muscle size is not
permanent. Repeat, not permanent!! You must continue to stress the muscle to keep it large and
strong.
A long-distance runner, if he runs long enough at suitable intensities, will lower his
resting heart rate significantly as well as enlarge his heart ventricles. His heart beats slower and
with each beat pushes out more blood (called stroke volume).
However, should the runner discontinue his exercise, his heart rate starts to increase
almost immediately and the stroke volume gradually returns to its genetic state. The process of
slow gain and rapid loss is not, therefore, confined to bodybuilders.
In normal, everyday activities, a mature men and women use a very small percentage of
their overall muscle fibers. If a greater-than-normal physical stress is placed upon the muscles,
such as lifting a heavy barbell 10 times, more muscle fibers are required to move the load.
Through a series of complex chemical and physical events, the contraction of the individual
fibers, as well as the actual microscopic damage to muscle cells nuclei to command cell
ribosomes to synthesize more protein to be inducted into the muscle fibers. Protein (as well as
repair cells) is incorporated into the muscle filaments, causing them to thicken. Once the stimuli
are removed, however the new muscle will begin the process of returning to its normal size.
All in all you must choose the type of activity/exercise that you will stay with in order to
maintain the type of body that you want. Once begun the exercise routine will help to keep you
in the shape that you truly want to be in. But it has to be something that you like, something that
you will stay committed to, in order to maintain your health.
-32-



When we talk about equipment for running/jogging, the most important item is shoes.
The foot is a very delicate instrument, which consists of 25% of the bones in your body. Most of
these 26 bones are very small and fragile, but they must support 3 to 5 times your body weight
when you run.
Many problems concerning the knees, hips and lower back can be caused by the foot.
Some people feel if they are just starting a fitness program they do not need correct
running shoes. We normally start a jogging program because we want to improve our fitness
level and lose weight. In turn, you will be putting a lot of stress on the small fragile bones in
your feet. To prevent hip, knee and back injuries and to keep your feet in proper running order it
is imperative that you not only purchase a good pair of running shoes but purchase ones that are
right for you.
Running can be an activity for the whole family. It is free, has no restrictions or
limitations (except for extreme weather conditions). It may be done to help promote a feeling of
well-being or to burn off extra calories and lose weight. Running helps reduce mental and
physical tension and can be enjoyed for a lifetime. When you start a running program, your main
concern is to run correctly. By correctly, I do not mean to copy someone elses style, but to learn
the basic techniques of running and put them into practice. Develop your own style and let it
happen naturally, remembering that SPEED is not important.
Do not force your breathing. Breathe through both mouth and nose. Your head should be
balanced between shoulders with your eyes focused a few yards ahead. Set a rhythm to your
stride, by taking two short breathes in and then two short breathes out. In other words, each time
your heel hits the ground breathe (heel) IN....(heel) IN then (heel) Exhale.....(heel) Exhale.
This way you can pick up the pace easily enough by just taking longer strides and deeper
breathes, keeping your rhythm the same (two in....two out). In this way your breathing sets your
pace and allows you to run without undue fatigue.
Always run heel to toe with the inner borders of your feet falling along a straight line.
This straight ahead position will help keep knee and foot aligned so your weight can be evenly
distributed on the bottom of your foot.
-33-
Remember to stretch correctly, before exercising,
improper stretching is worse then no stretching at
all and leads to injuries.
When you are running you may feel the top of your shoulders becoming right and tense.
This means you are losing upper body rhythm. When this happens relax your shoulders
downward and think of weights hanging from your elbows. This keeps your elbows from
flashing out and your shoulders from tensing up. The more you concentrate on relaxing your
shoulders and arms, the more natural and rhythmical your running will be.
To help develop rhythm and a pace in running, practice lifting your knee and pushing off
with your toes with each stride. Consciously lift your knee, then use your foot and toes to grab
the ground beneath you. Then concentrate on throwing the ground behind you, using your toes to
push off. Be sure to use heel-to-toe foot placement.
After you stretch, slowly warm up by starting to run at a very slow pace, an easy jog.
Give your muscles time to warm up and for your oxygen transport system time to get oxygen to
your muscles to produce energy. If you start out running at a fast pace then you will build up a
large oxygen deficit and you will have to stop sometime to pay it back. Once your oxygen
transport system is working, 2-3 minutes, you can then pick up your pace. When you finish your
run make sure you do an active cool-down to flush the lactic acid out of your muscles. This is
the by product of the anaerobic production of energy in your muscles and it is important to rid
your muscles of this or you will feel sore.
Running is like most things in that once you start a program you will need to set a
schedule and keep to it. Run at least three times a week for a minimum of 30 minutes at your
training heart rate. If you have never jogged in your life but would like to start, follow the
general 12 week program listed on the following page.
Once you start and maintain a fitness program for about 4 to 6 weeks, it will become
habit forming. This is the point when you will start to notice the effects of your efforts.
-34-
TWELVE WEEK JOGGING PROGRAM
WEEK FIRST
DAY
SECOND DAY THIRD
DAY
FOURTH DAY FIFTH
DAY
SIXTH
DAY
FIRST
WEEK
WALK
15 MIN
WALK 15 MIN
JOG 1 MIN
ALTERNATE
FOR 17 MIN.
WALK 15 MIN. WALK 5 MIN.
JOG 1 MIN
ALTERNATE
FOR 17 MIN
WALK 15 MIN WALK 5 MIN
JOG 1 MIN
ALTERNATE
FOR 17 MIN
SECOND
WEEK
WALK 15 MIN
JOG 1 MIN
WALK 5 MIN
JOG 3 MIN
ALTERNATE
FOR 21 MIN
WALK 15 MIN
JOG 1 MIN
WALK 5 MIN
JOG 3 MIN
ALTERNATE
FOR 21 MIN
WALK 15 MIN
JOG 1 MIN
WALK 5 MIN
JOG 3 MIN
ALTERNATE
FOR 21 MIN
THIRD
WEEK
WALK 15 MIN
JOG 1 MIN
WALK 6 MIN
JOG 4 MIN
ALTERNATE
FOR 26 MIN
WALK 15 MIN
]JOG 1 MIN
WALK 6 MIN
JOG 4 MIN
ALTERNATE
FOR 26 MIN
WALK 15 MIN
JOG 1 MIN
WALK 6 MIN
JOG 4 MIN
ALTERNATE
FOR 26 MIN
FOURTH
WEEK
WALK 15 MIN
JOG 2 MIN
WALK 3 MIN
JOG 2 MIN
ALTERNATE
FOR 30 MIN
WALK 15 MIN
JOG 2 MIN
WALK 3 MIN
JOG 2 MIN
ALTERNATE
FOR 30 MIN
WALK 15 MIN
JOG 2 MIN
WALK 3 MIN
JOG 2 MIN
ALTERNATE
FOR 30 MIN
FIFTH
WEEK
WALK 15 MIN
JOG 2 MIN
WALK 5 MIN
JOG 5 MIN
ALTERNATE
FOR 35 MIN
WALK 15 MIN
JOG 2 MIN
WALK 5 MIN
JOG 5 MIN
ALTERNATE
FOR 35 MIN
WALK 15 MIN
JOG 2 MIN
WALK 5 MIN
JOG 5 MIN
ALTERNATE
FOR 35 MIN
SIXTH
WEEK
WALK 30 MIN WALK 4 MIN
JOG 6 MIN
ALTERNATE
FOR 35 MIN
WALK 30 MIN WALK 4 MIN
JOG 6 MIN
ALTERNATE
FOR 35 MIN
WALK 30 MIN WALK 4 MIN
JOG 6 MIN
ALTERNATE
FOR 35 MIN
SEVENTH
WEEK
WALK 30 MIN WALK 4 MIN
JOG 6 MIN
ALTERNATE
FOR 35 MIN
WALK 5 MIN
JOG 10 MIN
WALK 5 MIN
WALK 4 MIN
JOG 6 MIN
ALTERNATE
FOR 35 MIN
WALK 5 MIN
JOG 10 MIN
WALK 5 MIN
WALK 4 MIN
JOG 6 MIN
ALTERNATE
FOR 35 MIN
EIGHTH
WEEK
WALK 30 MIN WALK 2 MIN
JOG 1 MIN
ALTERNATE
FOR 32 MIN
WALK 5 MIN
JOG 15 MIN
WALK 5 MIN
WALK 2 MIN
JOG 1 MIN
ALTERNATE
FOR 32 MIN
WALK 5 MIN
JOG 15 MIN
WALK 5 MIN
WALK 2 MIN
JOG 1 MIN
ALTERNATE
FOR 32 MIN
NINTH
WEEK
WALK 30 MIN WALK 1 MIN
JOG 30 SEC
ALTERNATE
FOR 35 MIN
WALK 5 MIN
JOG 20 MIN
WALK 5 MIN
WALK 1 MIN
JOG 30 SEC
ALTERNATE
FOR 35 MIN
WALK 5 MIN
JOG 20 MIN
WALK 5 MIN
WALK 1 MIN
JOG 3-0 SEC
ALTERNATE
FOR 35 MIN
TENTH
WEEK
WALK 45 MIN W ALK 15 MIN WALK 5 MIN
JOG 20 MIN
WALK 15 MIN WALK 5 MIN
JOG 20 MIN
WALK 15 MIN
ELEVENTH
WEEK
WALK 5 MIN
JOG 25 MIN
WALK 5 MIN
WALK 15 MIN WALK 5 MIN
JOG 25 MIN
WALK 5 MIN
WALK 15 MIN WALK 5 MIN
JOG 25 MIN
WALK 5 MIN
WALK 15 MIN
TWELFTH
WEEK
WALK 45 MIN W ALK 15 MIN WALK 5 MIN
JOG 30 MIN
WALK 5 MIN
WALK 15 MIN WALK 5 MIN
JOG 30 MIN
WALK 5 MIN
WALK 15 MIN
-35-
On days that you walk/jog in alternating periods end your workout with a 5 min. walk.
These are generally the second, fourth and sixth days of each week. This jogging program should
be adapted to your individual needs. Substitute brisk walking for jogging when desired. Just as
long as you perform an active cool down performing the same type of activity as your exercise
period.
Once you have accomplished the goals of the first 12 weeks, you should level off at this
plateau for 4 weeks in order to fulfill the last part of the fitness definition. After an additional
month of successful jogging you may find you want to increase your distance, pace or both. But,
remember the most important part of any exercise program: Do Something You Enjoy!!!
A rule of thumb is to increase your distance by no more than 10% or a mile a week. After
making any increase stay at this new level for at least 2-4 weeks before making any more
changes. It is always better to increase your distance instead of your speed.
Another good method to increase fast twitch motor muscles is to insert Fartlek training at
least once or twice a week or to perform 1/4 mile wind sprints. Fartlek training is performed by
starting out slowly, then after 2-3 minutes pick a starting point (mailbox, telephone pole etc) then
pick up your pace for a short/medium/long distance (your choice), then slow back down and pay
back the oxygen deficit; use an easy jog for awhile, and then perform the same ritual again
varying the distance/pace that you use. Remembering to always slow back down for a short
period of time and pay back the oxygen deficit from your increased speed/distance run. Continue
doing this for the distance that you are running for this day, 3-5-10 miles.
Your 1/4 mile wind sprints are the same except that you will want to use a stop watch and
time the speed-up/slow-down periods. The first jog around the track is a warm-up and the last
one is used as a cool-down. Lets say that your desire is to run a 14 minute 2 mile. This means
your fast time around the track should be 1 min 45 sec. Your initial warm-up jog should take you
3 times this or 5 min. (yes, this will seem really slow, but trust me by the end of this exercise
period you will be glad it is). Once, you come around to your starting point take off,
remembering to time yourself so that you are back at the start point in 1 min 45 sec. Then slow
down and perform your slow jog of 5 min around the track to pay back your oxygen deficit.
Arriving back at your starting point take off again, ensuring to time your trip around the track to
arrive back at the starting point in 1 min 45 sec. Perform this ritual until you have run 6 fast runs
and 8 slow runs (one warm-up & one cool-down).
Make sure that you only perform your wind sprints and or fartlek training only once a
week. Performing this type of training program more then once a week will only defeat the
building up of fast twitch motor muscles. Within 30 days you should be able to run your 14
minute 2 mile run. Jogging a distance of 10 miles 3 times a week will give you the best overall
cardiovascular endurance training and will use up all of the carbohydrates that you have eaten in
the past 24-36 hours. If your desire is to lose weight then this is for you, even if at first you have
to run some/walk some but finishing the complete 10 miles.
-36-

Do not train alone, if you can help it, for two reasons, mainly motivation and safety.
Always breathe when lifting. It is a very important part of your training.
Exhale, during the positive portion of any exercise movement and Inhale on the negative portion
of the repetition.
Always try and work Antagonistic muscle groups. That is working muscles that compliment
each other (opposite muscle groups) i.e. Pectoral muscles (chest) first then the Rhomboids
(back). This way muscles will gain proportional strength as you exercise.
Always exercise in a full range of motion by beginning from a pre-stretched position and ending
in a fully contracted position.
Remember that form and control of the weight are the two most important
aspects of your weight training.
Use the cadence of a quick one, two count for all concentric (positive) actions and a slow four
count for all eccentric (negative) actions.
When first starting out in a weight lifting program, begin with a relatively light weight (approx
50% of your maximum weight for that exercise) and increase slowly until you find the weight
that will cause muscle failure between 8-12 repetitions.
Muscle failure refers to that point during an exercise when you fail to perform or complete a
specific repetition through a full range of motion.
PRE refers to progressive resistance exercise and means that the amount of weight you lift should
periodically increase to adjust to your new strength gains.
You do not have to perform more then one set of any exercise to obtain maximum gains in
muscle strength and mass if you perform each exercise to muscle failure and it is performed in
the correct manner. In fact if you perform multiple sets of the same exercise, and go to muscle
failure during each set you will ultimately lose strength instead of gaining strength.
This is true because your body cannot fully recover from multiple sets of
properly executed exercises.
We will discuss the different methods of weight training to achieve your goals later on.
-37-
/ 7
/
Safety: Strength training is an activity in which the incidence of injury is very low. The
opportunity for injury is always present, but by observing proper training techniques and using
common sense, injuries can be avoided.
Warm-Up: Before initiating your workout you should consider a brief warmup period of
stretching. Your personal need for a warm-up will determine the value of one and it may or may
not effect your performance.
Proper Technique: There are many exercises that can be performed to increase your
strength. Before performing any exercise you should become very familiar with the proper lifting
techniques unique to each exercise.
Starting Weight: Once the proper techniques are learned you can begin to gradually add
weight to each exercise. Begin with a weight that you know you are capable of handling, without
undue stress and sacrifice in your form and technique. You may pyramid up to the maximum
weight that you can use to perform any exercise and then use 50% of that weight amount to start
with.
Spotting: A training partner who provides assistance to another lifter is called a spotter.
A spotter has primarily two responsibilities. The first and foremost is the prevention of
injury to the lifter. The other primary responsibility is to provide assistance to the lifter that may
facilitate the performance of the exercise.
The last repetition (if performed properly) is probably the most important repetition.
The spotter should always allow the lifter to do as much work as he is capable of on that final
repetition. The spotter should not let the bar stop moving until the repetition is completed. An
inexperienced spotter will let a lifter strain and struggle with the weight stuck in one position
(muscle failure). This is the point where many injuries will occur.
Without a spotter to assist in the positive portion of the exercise you can not utilize any
negative resistance training. The negative portion of any exercise is where you receive about
60% of your strength increase. The negative portion of any repetition is the lowering of the
weight or releasing of the weight.
You can perform more negative portions of any exercise then you can positive portions
(lifting or pushing the weight up). So, a spotter is important to assist ever so slightly in the
positive portion so that you may complete one or two more negative reps.
-38-
Remember
Blow the Weight Away
From Your Body
The Only Real Way to Lose Body Fat
Is to Exercise it Away
Breathing
We must breathe to maintain life. During exercise the breathing cycle becomes very
important. When a muscle contracts it needs oxygen. You should inhale and exhale during each
repetition of an exercise. The inexperienced lifter will often hold his breath to perform one or
more repetitions. This can cause an oxygen debt that will decrease the efficiency of the exercise.
The most consistent and efficient
method that can be utilized in determining
how to breathe properly is to inhale whenever
the resistance is being lowered or toward the
body and exhale when the resistance moves
away from the body.
Rubber Or Plastic Sweat Suits
Perspiring is the bodys mechanism for
preventing overheating. When the
temperature of the body rises the
perspiration process begins. By covering
the body with a plastic or rubber sweat suit
it prevents the natural cooling down process
of the body to take place. Therefore your
body will overheat just like a car if the radiator is not working properly and will suffer the
consequences. Yes, you will sweat more and lose more body fluids, but as soon as you drink
fluids again your cells will fill back up with water and you will be right back were you started.
Another very important part of your exercise program is to record the amount of weight
and the number of repetitions you perform for each exercise. This will eliminate the duplication
of a previous workout and provide incentive for improvement. Many athletes do not record their
workout data and are subject to one non-productive workout after another. This occurs when the
amount of weight and the number of repetitions remain constant for a series of consecutive
workouts.
It should be your goal to increase the amount of weight or the number of repetitions for
each exercise you perform during your workout. If during one workout you perform an exercise
with the same amount of weight and repetitions as the last workout you have not forced the
muscle to work harder. Hence you have not overloaded it and you have only maintained your
present strength and have not increased it.
If you overload a muscle each workout and give it adequate time to recover you should
increase your strength each and every workout period.
-39-
To Maintain the Flexibility of a Joint
and Develop Strength through the
Muscles Full Range of Movement, the
Proper execution of each Exercise must
be Observed.
It is Important to Control the Weight
on the Negative Portion of the Exercise
Using a Four count Movement
Positive and Negative Work
To develop strength through the full range of movement you must allow the muscles
being exercised to perform all of the
work through its complete range of
motion. Otherwise you will only
gain strength in the range of motion
that you work the muscle.
The body will only recruit as many
muscle fibers as are needed to
overcome a given resistance. For
example, while performing a biceps
curl as strict as possible, you lift 100
pounds. Let us say that the body recruits 100 muscle fibers to raise this amount of weight while
using correct form. Then on another repetition of the same exercise you dont use correct form,
the body will then recruit fewer muscle fibers to perform the exercise, because the muscle is
doing less work.
There are two distinct movements that are used when performing an exercise. The raising
of the weight and the lowering of the weight. The raising of the weight is called the positive
portion of the exercise and the lowering of the weight is called the negative portion of the
exercise. When performing the positive portion of the exercise the muscle is shortening
(contracting). When performing the negative portion of the exercise the muscle is lengthen.
When resistance remains constant it is easier to lower a weight then it is to raise that same
weight. The tendency is to be less strict when lowering the weight. You should however
perform both movements as strict as possible placing a greater emphasis on the lowering of the
weight. This is where you gain about 60% of the strength gain from a given exercise.
Many athletes throw a weight rather than allow the muscles to lift it. They generate
enough momentum so that the exercise
becomes a ballistic movement. The body
will recruit fewer muscle fibers to
perform this exercise and hence once
again you lose muscle strength gain.
Control of the weight means that
if told to stop you could stop now. It is
the only way to be able to get 100% out of the time you invest into your workout periods.
-40-
The Key to any Exercise Program is the
Quality of the Exercise Performed and
Not the Quantity.
Intensity
Can best be defined by comparing it to the quality of an exercise. As the intensity
increases so will the quality of the exercise. The higher the level of intensity the greater the
increase in muscle strength and muscle mass. The effort being extended reaches its maximum
when the lifter reaches the point of momentary muscle failure. That is to exercise to the point
where the muscle being exercised has failed momentarily. It has reached a point where no more
energy can be produced to perform work.
Many athletes will increase the quantity of
their exercise to try and gain greater muscle
strength and or mass. But, as stated earlier
the body is only capable of recovering fully
from a certain amount of exercise. If you
extend that by doing repetitive sets and
going to muscle failure your body will reach a point of diminishing returns and you will lose
strength instead of gaining it. It is very difficult when training by yourself to reach the point of
muscle failure while utilizing proper training techniques. This is one major reason why a
training partner is so important.
Negative Resistance Training
It has already been stated that the negative portion of any exercise is as important as the
positive portion of any exercise. When performing an exercise to the point of muscle failure you
will fail somewhere during the positive portion of the exercise. That is to say that you will no
longer be capable of raising the weight through the full range of movement. A muscle is capable
of lowering much more weight than it can raise. Even though the muscle has failed during the
positive portion of the exercise, it could continue to perform more negative work. The muscle
has not reached the point of momentary muscle failure during the negative portion of the
exercise. Therefore you have not obtained as much from this portion of the exercise as you are
capable of. The only way to obtain the maximum benefit from the negative portion of the
exercise is to take the muscle to muscle failure during the negative (lowering) of the weight.
There are two techniques that can be utilized to perform this function. These techniques
are negative only training and negative accentuated training. When performing negative only
exercise you would only perform the negative portion of the exercise. When performing negative
accentuated training you would lift the weight with both arms and then lower it with only one
arm or leg.
Negative resistance training is used with your training partner. Perform as many reps as
possible with the weight and just before you go into muscle failure your partner will assist you in
the positive portion of the exercise while you continue to perform the negative portion of the
exercise. This will ensure that you obtain the maximum strength gains from each exercise.
-41-

Push-ups must be practiced three to five times per week to ensure progress. If they are
practiced more often, the muscles may not have enough time to recuperate and become stronger.
Always begin with the most difficult variation and work down to the easiest variation.
Manual Resistance: have another individual, a resister, provide the additional
workload/resistance. Assume a good push-up position, and have your partner straddle you and
place his/her hands between your shoulder blades high on your upper back. Lower yourself
downward at a slow 1-2-3-4 count, while your partner applies pressure (trying to push your face
into the ground, so to say). Maintaining proper form go all the way down, then on the way up
use a quick 1-2 count without any pressure being applied from your partner.
Perform these push-ups until you reach muscle failure. At this point your partner may
assist you in raising yourself back up into the starting position. This is so you may gain the most
strength from the negative portion of the exercise. Be sure that your partner applying the
resistance does not place his hands below the shoulder blade area. As, this will place a great
deal of pressure on the lower back, which should be avoided.
Power Push-Ups: This exercise is designed to develop the upper portion of the pectoral
muscles and the anterior deltoid, a common weak link in performing push-ups. Place your feet
on a chair, your partners back or anything else that will elevate them. Do not droop or let your
lower back curve downward. So do not let your lower leg or knees rest on your partners back.
Knee Push-Ups: Assume a good push-up position, then lower your knees to the ground,
crossing your ankles and keeping your feet off the ground. Be, sure not to assume a box position
by letting your buttocks move backward. Keep the angle from your shoulders to your knees.
This exercise is also ideal for the low achiever who cannot perform many correct regular push-
ups.
Diamond Push-ups: The hands are placed together with the thumb and the first finger of
each hand touching together to form a diamond shape. Keeping your body rigid and using good
form, lower your body putting your nose in-between the diamond formed by your hands. This
exercise will concentrate on the triceps muscle group, one of the weakest links in the
performance of push-ups.
Wide Arm Push-Ups: this push-up is performed with the hands positioned wider or
outside the normal hand position used in performing the conventional push-up. This push-up
stresses the pectoral muscle group.
-42-
Regular Push-Ups: Are normal push-ups, using proper form throughout the full range of
motion.
It is recommended that you perform these exercises in timed sets. Perform each series,
Diamond, Wide Arm and Regular push-ups for a set period of time such as 20 or 30 seconds,
without going into muscle failure. Performing the three series in the power push-up position
first, then in the regular push-up position, and then finally in the kneeling position. Remember to
take the same amount of rest between each set as you spend performing the exercise. This is to
pay back the oxygen deficit and allow your muscles a recoup time period.
Perform your push-up improvement on Monday, Wednesday and Friday. On Tuesday
and Thursday you should practice performing a full two minute set of regular push-ups. If you
can not perform a full two minutes of regular push-ups then do as many as you can and finish the
two minutes by performing knee push-ups.
Sit-Up Improvement
The best method for improving sit-up performance is to perform incline sit-ups using a 25
lb. weight (or whatever you can use) behind your head and perform sit-ups in sets of ten, until
you have performed 30 repetitions. If this proves to difficult place the weight on your chest with
your arms across the weight.
Involved in the sit-up exercise are the abdominal muscles and the hip flexor muscles. You must
strengthen both sets of
muscles in order to
improve significantly.
Remember, that anytime
you have your knees bent
in performing sit-ups you
are primarily using your
hip flexor muscles and not
your abs.
Other exercises for the
Abs are the Hip Flexor;
Crunches; Hanging knee-
ups; Leg Lifts; and others.
-43-
/ 7

Within the realm of weight training there are three worlds Power lifters,
Bodybuilders, and Weightlifters. Each has a different routine to follow and one of the biggest
mistakes made by beginning weightlifters is to emulate someone they see working out at the
gym. A bodybuilder will perform multiple sets, two a days, and focus on one part of the body at
a time. Powerlifters lift heavier weights and perform fewer reps. Weightlifters will perform an
exercise until muscle failure and move on to the next exercise, working opposite muscle groups.
It is up to you to first decide which type of weight training you want to perform, set up a
routine to follow and then have fun. Frequency. At first, exercise three times a week. In four to
six weeks, increase to five times a week. Dont overdo it, the body needs at least one day a week
to recover. Intensity. The simplest guideline is to take your pulse while exercising. You want
to reach and stay at your target heart rate (training heart rate) for a minimum of 20 minutes.
Listen to your own body! If your fatigued for hours after exercise, or if you dont recover fully
between exercise sessions, your probably overdoing it. Time. Start with sessions as short as 12
minutes and increase to the optimal 30 minutes. A complete work-out may take you from 1 hr.
to 1 hrs.
Located at the back of this booklet is a designed weight training program for your use. It
is designed to start with the largest muscles and working antagonistic muscle groups. The
complete workout should be performed three times a week and on alternate days you should
work the Leg muscles and Abs. Excellent exercise for this purpose would be to start a jogging
program and perform some of the Push-Up/Sit-Up exercises.
Bench Press: Strongly stresses the pectorals, particularly the lower and outer sections of
this muscle group, anterior deltoids, and triceps. Secondary emphasis is on the medial heads of
the deltoids, the latisimus dorsi, and other upper back muscles that impart rotational force on the
scapulae.
Execution: Lie back on the bench with your shoulder joints 3-4 inches toward the foot
end of the bench from the rack supports. Place your feet flat on the floor to balance your body on
the bench as you perform the exercise. Take an over-grip on the bar with your hands set 3-5
inches wider then shoulder width. Straighten your arms to remove the barbel from the rack and
move it to a supported position directly above your shoulder blades. Making sure that your
elbows travel directly out to the sides, bend your arms and slowly lower the barbell from the
supported position downward to lightly touch your chest, two or three inches above the lower
edge of your pecs.
-44-
Without pouncing the weight, use a 1-2 count, to move it back to the supported position
above your chest. Variations on the bench press is the close grip and the wide grip. When you
use a grip of less then shoulder width, you shift stress more to the inner pectoral muscles and the
triceps. A very wide grip places more stress on the outer pectoral muscles and the anterior
deltoids.
Each variation of an exercise works the same basic muscle group, but
also places stress on minor muscles associated with the larger group being
worked. This allows you to get a better all around workout then just performing
three sets of the same exercise.
-45-
Incline Press: The incline press can be performed using a barbell or dumbbell. It stresses
the upper pectoral muscles, anterior deltoids and the triceps. Significant secondary stress is
placed on the lower pecs, medial deltoids and the upper back muscles that rotate the scapulae.
Execution of the exercise is the same as in the bench press. You can also perform another
variation of the bench press by inclining down, on an incline bench. This strongly stresses the
lower and outer pectorals, anterior deltoids, lats, and triceps. Secondary stress is placed on the
upper pecs, medial
deltoids, and the upper
back muscles that rotate
the scapulae.
-46-
7 / '
, ,

You can perform Flat Bench, Incline Up or

Down, dumbbell bench presses. You can
select the angle of the bench and the
amount of weight you use to give added
stress to your pectoral muscles. These
exercises work your anterior delts and
triceps and has a secondary effect on your
medial deltoids, lats and the muscles of your upper back that rotate your scapulae.
Flat Dumbbell Flyes: when you perform flyes, you can isolate your triceps from the
movement and place very direct stress on your pecs and anterior delts. Minor secondary stress is
on your medial deltoids and triceps. You can select the area of your pectoral muscles that you
wish to work by the angle of the bench that you use for this exercise. Another variation on this
exercise is the Bent-Over Flyes
(as pictured ).
Execution: Grasp two light
dumbbell and lie on your back on
the bench. Bring the dumbbell to
a straight arm length directly
above your shoulder joints and
rotate your wrists so your palms
are facing each other. Bend your
arms about 10 degrees and
maintain this rounded-arm
position throughout the
movement. Being sure that your
upper arms travel directly out to
the sides, slowly lower the
dumbbell in a semicircular arc to
as low a position as is
comfortable for you. At the
bottom part of the movement,
your elbows should be below the
level of your torso. Using
pectoral strength, slowly return
the weights back along the same
arc to the starting point.
-47-
Parallel Bar Dips: This is an excellent upper body movement that stresses the pectorals,
anterior deltoids and triceps with great intensity. The pectoral emphasis is primarily on the lower
and outer sections of the pectoral muscles. Secondary emphasis is on the medial deltoids and the
upper back muscles that rotate the
scapulae.
Execution: Take a grip on the parallel
bars that will have your palms facing
toward each other and jump up to support
your body at straight arms length above
the bars. If you are unable to hold yourself
up to perform the exercise, then use a stool
or step to climb up into the starting
position and then lower yourself down.
This will allow you to gain the negative
portion of strength gain from the exercise
and in a short time you will be able to
perform the exercise without using the
stool. Bend your legs slightly and cross
your ankles, this will give you stability
while performing the exercise.
Allowing your elbows to travel a bit out to
the sides, bend your arms and lower your
body down, using a 1-2-3-4 count, as far
below the bars as possible. Push yourself
back up into the starting position using a
quick 1-2 count. Repeat the exercise until
you reach muscle failure. You may use a
belt with a weight attached to it to increase
the intensity of the exercise, or you may
just keep increasing the repetitions you
perform.
-48-
Cross Bench Pullovers: this exercise strongly stresses the pectorals, lats and serratus
muscles.
Execution: Lie crosswise on the bench with just your upper torso in contact with the
bench. Your feet should be about shoulder width apart and placed flat on the floor to steady your
body in position during the exercise. Reach over and place your palms flat against the inner sides
of the weight, your thumbs around the dumbbell bar to keep the weight from slipping out of your
hands. Pull the dumbbell up off the floor and bring it to a position supported at straight arms
length directly above your chest. Lower the dumbbell in a semicircular arc downward behind
your head, using a slow 1-2-3-4 count, bending your arms to allow the weight to stretch your
pectoral muscles. As soon as you have lowered the weight to as comfortable a position as
possible, return it back along the same arc, using a quick 1-2 count, back to the starting point
while straightening your arms.
-49-
Hyperextensions: This exercise effectively isolates stress on the spinal erector, buttocks
and hamstring muscles.
Execution: Usually, this exercise is performed on a special bench constructed specifically
for it. Place your hands behind your head and neck as you perform the exercise. Flex forward at
the waist until your torso is in a position vertical to the floor. Arch upward and backward until
your torso is above a position parallel to the floor. You should not arch upward excessively,
however, because such a movement can compress your spinal vertebrae. You can add resistance
to this exercise by holding a light barbell or weight against the back of your head and neck.
-50-


'

Good Mornings: This oddly named exercise directly stresses the erector spinae and
hamstring muscles. Secondary stress is placed on the upper back muscles.
Execution: Place a light barbell across your shoulders lying across them behind your
head. Balance the bar in this position during the movement by holding on to the bar out near the
weights. Place your feet about shoulder width apart and point your toes directly forward. Stand
erect and hold your legs straight throughout the movement.
Slowly bend forward at the waist, keeping your upper back as flat as possible as you do so. As
soon as your torso has descended past a position parallel to the floor, reverse the movement, and
return to the starting position.
Barbell Bent-Over Row: This is an excellent upper back movement that places major
stress on the Latisimus Dorsi, Biceps, Brachialis and Forearm Flexor muscles. Secondary
emphasis in the exercise is placed on the Upper Trapezius, Posterior Deltoid and Erector Spinae
muscles.
Execution: Stand about 1 ft. back from a moderately
heavy barbell lying on the floor. Bend over and take a
shoulder width over grip on the barbell. Straighten you
arms completely, keep your legs slightly bent to relieve
strain from your lower back and bring your torso into a
position parallel to the floor. In this correct starting
position, the barbell should be just clear of the floor.
Moving just your arms, slowly pull the barbell directly
upward to touch lightly against the lower part of your
ribcage. As you pull the weight upward your upper
arms should travel out away from your torso at
approximately a 45 degree angle. Lower the weight
slowly back to the starting point and repeat the
movement.
-51-
The two most important rules while lifting weights is to always control the weight,
breathe correctly and always use a full range of motion while performing each repetition.
Lat Pull-Downs: This is an excellent movement for developing all of the back muscles.
Trapezius, Latisimus Dorsi and Erector Spinae. Strong stress is also placed on the posterior
Deltoids, Biceps, Brachialis and Forearm
Flexor muscles.
Execution: Take an over grip on the lat
machine handle with your hands set two or
three inches wider on each side than the
width of your shoulders. Straighten your
arms and sit on the seat provided or kneel on
the floor, if no seat is available.
concentrate on pulling your elbows
downward and backward as you pull the bar
down in back of your neck to touch the back
of your neck and on the next repetition pull
the bar down in front of your chest till it just
touches your chest. Then slowly return to
the starting position. Variations on the lat
pull down are leaning back and pulling the
weight towards your chest, and using a
reverse grip on the bar and pulling the
weight straight down, as if you were
performing pull-ups. These variations will
work minor muscles as well as the major
ones mentioned above.
-52-
Dumbbell-Press: This exercise may
be performed standing, or seated on a bench.
You may turn your hands in so they are facing
each other as you push the weights up.
Pull-Ups: This is an excellent exercise to
improve your stamina and increase your back strength.
If you can not perform one or more repetitions you can
use a chair to raise yourself up to the bar and then
lower yourself down. This will allow you to gain
strength by accentuation the negative portion of the
exercise. Perform at least ten repetitions for three or
four of your workout periods and you will then be able
to perform the exercise without using a chair or stool.
-53-
Concentration Curl: This exercise is very
good for the biceps. If you reach muscle
failure during the positive portion of the
exercise, you can assist raising the weight with
the other hand and then lowering it. This will
again accentuate the negative portion of the
exercise where you get 60% of your strength
gain. This will again allow you to gain
strength through negative resistance training.
Dumbbell Laterals: (below) is an excellent
exercise to strength the Deltoids.
Remember the positive 1-2 count and the
negative 1-2-3-4 count.
This is just a small example of the different
types of exercises you can perform in your
weight lifting program.
-54-
Reverse Grip Barbell Reverse Curl: A variation of the normal Barbell Curl.
Biceps Dumbbell Curl: An excellent
exercise to supplement the barbell curl and other
biceps exercises.
-55-
Concentrated Biceps Curl
Dumb Bell Lift
-56-
Dumb Bell Press
Dumb Bell Lateral Raise
-57-
Dumb Bell Laterals
Dumb Bell Front Raise
-58-
Rope Pull Down
Side Lunges
-59-
Squats
T-Bar Rows
-60-
Mass Exercises
-61-
-62-
-63-
-64-
/ 7 /
Women are different!!! Yes, they really are. Even when women are in perfect condition
they have more fat then men. They get fat at a younger age, they put their fat in different places
and unlike men, they put fat on in an orderly sequence. What causes these differences?
Hormones. Men with naturally low levels of testosterone and/or high levels of estrogen take on
female fat storage characteristics.
Even blood cholesterol patterns are curiously male or female and again, hormone changes
bring about alterations in these patterns. In the same way that estrogen raises fat levels hormone
pills used after menopause and hysterectomy seem to make women fatter even though calorie
consumption remains unchanged. Even birth control pills increase body fat without any increase
in calories.
You may have heard that cattle ranchers put
diethylstilbestrol (D.E.S) in cattle feed, to get
their cattle fatter on the same amount of feed.
All these examples illustrate that many
steroids alter metabolic pathways to favor
body fat storage. The mechanism may simply
be that using calories for heat is reduced
while making calories into fat is heightened.
There doesnt seem to by any pill typically
used by men that fits into this steroid
category.
Women seem to get fat from the bottom up.
That is, fat accumulates first in the thighs,
then the hips, the waist and only when
women are quite fat in their lower bodies does fat begin to accumulate under the arms and finally
in the neck and face. There are exceptions, of course, but this is the typical pattern. One
researcher did years of work to prove that upper body fat women are more likely to have diabetes
then lower body fat women.
His conclusions seem ridiculous to me because we know that diabetes is better related to
total body fat then to the location of the fat. If he had done underwater immersion body fat
testing on his subjects, he might have noticed that upper body fat women are simply fatter over
all then lower body fat women and thats why diabetes seems to predominate in upper body fat
-65-
/ , / 7
women.
It doesnt matter what kind of exercise or diet is employed leg fat will not be reduced
until upper body fat is low. Typically, women do not lose visible subcutaneous fat from the legs
until they go below 22% total body fat. Cellulite is just plain old fat deposited in areas where the
skin and underlying support tissues tend to pucker and wrinkle. It is not a special kind of fat but
rather a special reaction of the skin to subcutaneous fat. After all, we tend to grow hair in some
places more then others and form calluses in some places more easily than in others. Its not
hard to imagine that certain areas of skin are more susceptible than others to sagging or pocketing
from fat.
Some women regardless of their percent of fat, are more prone to showing subcutaneous
fat then others for the same reason that some women have more hair than others. In a similar
manner some women get extreme stretch marks delivering large babies. In the end cellulite is fat
deposited in and under a slightly different type of skin.
Since cellulite is typically in the lower body, you are not likely to see any decrease if you
are over 22% total body fat. There are surgical techniques for cellulite removal but surgeons are
quick to admit that cellulite comes back in most cases. The surgery is not simple and not
permanent. It should not be undertaken lightly. Surgeons hesitate to try it on obviously fat
people because the cellulite areas simply fill up again. So, women who get their total body fat
below 22% via exercise and diet but still have cellulite are better candidates for surgical removal
of cellulite.
Women are targets for promotion of quack methods for fat reduction, especially so called
spot reduction and cellulite reduction. I feel like a broken record on this subject, but there is an
endless array of con-artists offering magical spot reducing techniques.
The fat on your leg does not belong to your leg. If you do donkey kicks or leg raises, the
leg muscle does not say I think I will burn some leg fat now. That muscle takes calories from
the blood in the form of fatty acids and glucose regardless of what part of the body the fats come
from. The muscle may get firmer and sometimes larger making you feel that the area has less fat.
NOT SO!!! An increase in muscle protein has occurred rather than a decrease in fat.
Exercises for individual parts of the body are excellent for firming or shaping the
underlying muscle and hence reshaping, the body. But you must do a systemic whole body
exercise (preferably on your feet) to remove fat no matter where it is located.
The popularity of aerobic exercise classes makes these facts particularly pertinent. You
-66-
7 /
, '
7 , '
/

might attend such a program and find that most of the class is concentrated on exercises for
specific muscles of the body. Such a class would be largely non-aerobic, despite its name.
For all practical purposes, the only aerobic
part of such classes is when you are on your
feet jumping, weaving, dodging, dancing
call it what you will, but it must be gently
warming your whole body rather than tiring
one muscle group. The better aerobics
instructors keep students on their feet for a
minimum of 30 min. (after attaining your
training or target heart rate) of continuous
exercise to decrease fat and then do the
individual muscle groups for toning and
firming.
Beware, that womens legs often get bigger in the first months of aerobics. They lose
only upper body fat and no leg fat at first and will often have an increase in leg muscle size. The
leg muscles are getting bigger and stronger and hence larger. But, most of the fat loss is
occurring in the upper body. Women often get discouraged to find their thighs increasing and
upper body decreasing. Only when total body fat approaches 22% do the legs start to lose fat and
decrease in size.
As stated before you need to always remember that fat cells are made up of three cells
linked together and so are bigger then lean body cells. Also lean body mass is heavier then fat
cells (and fat cells are larger then lean body mass) so when you start an exercise program you
will tend to put on some weight, by the scales at least. So, get a dress that is a trifle small and
use it to gage your fat loss and you wont be disappointed.
Adult women below 22% body fat are rare. I see plenty of them because I am a personal
trainer and attract healthy athletic people but they represent a small fraction of the population.
There are only a few body fat studies on very young children but the evidence is that pre-
pubescent girls that are normally active stay below 15% body fat. There are plenty of obese 10
year old girls but they are the exception and usually are not running and playing with the average
10 year old. After puberty, female fat levels tend to rise and rise stopping at a healthy 22% only
for those who exercise regularly. It seems that approximately 22% fat is a natural and healthy
percent for women with normal female hormone levels and moderate exercise levels.
What do all of these numbers imply? The average woman is extremely unlikely to be
below 21 or 22% fat. The average woman is 33% and she is much more diet and exercise
conscious than the average American woman. To get down from 33% to 22% is a task in itself
without dreaming of reaching the slender legged 18% dance instructor level. We advise people
to work for % fat loss per month.
-67-
To drop from 33% to 22% is an 11% drop requiring about 22 months and thats if you
stick to a low fat, low sugar diet plus daily aerobics without falling off the wagon for two months
in the middle. Too many women, having learned that dieting is not enough and that exercise is
the only way to a trim body, expect to achieve the goal in less than one year. That does not seem
realistic faced with all of the available data.
One last thing to consider is that DIET is DIE with a T.
Even women who are low in fat complain about the way they jiggle in the back of their
legs. If they exercise a lot watch their diet and measure 18% body fat, how come they still
jiggle? Lets do a little arithmetic, if a 100 pound woman were 15% body fat, she would have 15
pounds of fat. Picture one pound of fat as one pound of butter, sitting on your kitchen table.
Now, add fourteen more pounds of butter and think how big a pile of fat that is.
Next try to imagine pushing those pounds of fat onto your body. Where would you put
them? A large breasted woman might have one pound in each breast. There are probably two
pounds around the intestines. Finally put five pounds on the back of each thigh and you have just
about got it. Most women are way over 15% and have way more than 15 pounds of fat. So, Mrs.
Average Woman can spread another 10 to 20 pounds under her skin wherever she wishes. If all
this has depressed you, take heart. Start an exercise program today and within one week you will
start feeling the results. You will sleep better, getting more rest out of fewer sleep hours. A
biopsy on your thigh muscle would demonstrate an increase in fat metabolizing enzymes. In a
month, you will maintain body temperature better and need fewer sweaters on cold days. In three
months emotional stress will seem to decrease and hunger control increase. In four months, you
can double your bodys ability to
metabolize fat.
Yes, it is hard to get body fat down,
but you can reap many of the benefits
of exercise and diet right away.
Personally, all I care is that my body
fat is lower next year than it is this
year. If you fat, it probably took you
several years to get that way, reversing
the trend is hard work and will take
some time so be patient and stick to it.
-68-

7 7 /
Fitness is inversely related to food intake. If you have got Bill Rodgers and you ask,
What do you eat, Bill? It might turn out to be five thousand calories a day. Hes thin as a rake.
Then youd have some guy who weighs 250 lbs. And is five foot seven, and he says, Well, I eat
like a bird and its true. If you actually measure it, there are national studies of this. We see a
lot of obese people around who are maintaining on 2,500 calories, 1,200 if they are women.
They can do it because theyre not taking any exercise at all.
For health, effectiveness, and an overall ability to enjoy life, your level of exercise holds
everything together. That goes not only for the obvious, muscle tone, aerobic fitness, bone
density but also for something deeper and more subtle: nutrition.
The Fact is the More You Move, The Better you Eat
The dieters, fat or thin, are not only out of condition, not only on the defensive but are also
downright undernourished. Those folks are going to be worried about food intake forever.
Definitely on the downside for them is the fact that they do not get the fun out of eating that the
more active people do, one might say they have inhibited eating and they worry about it. If they
are successful at that, and of course, often they are not
and they gain weight, then they get a much lower food
intake than vigorous people who balance a high food
intake by a high expenditure of energy.
With exercise you can change the whole
metabolism in favor of processing a lot of wood. This
is something important, the ability to easily maintain
important nutrient intakes without getting fat. Theres
just no question that building a good exercise program
into your life has got it all ways over the alternative,
which comes down to worrying everyday about what
you eat.
if those best selling diet books are so good an
overweight acquaintance said recently, I dont see
why they have to keep putting out new ones. Yet new ones come out every year.
-69-
7 / ,
7 7
, '
,
/
There was the Air Force Diet, the Drinking Mans
Diet, the Fructose Diet and the Grapefruit Diet
etc...etc... The Beverly Hills diet book alone sold
more than half a million copies. In a country where
half the adult population thinks they are over weight,
dieting is serious business.
What sells books like these is a catchy title and a
promise wed all like to believe, that this book will
help us take off pounds with a system thats fast,
foolproof, and not too demanding. People lose weight
because the diets are low in calories. Some cut calories by controlling the amounts of food
prescribed by the diet. Others do it by allowing unlimited amounts of only a few specific foods,
like grapefruit or hard boiled eggs.
The catch is that the diets are either so eccentric or so monotonous that most people drop
them after a few weeks, or at most, a few months. Then when the dieter goes back to his or her
old way of eating, the pounds come back again, and in most cases you even get fatter. Why??
Because the original fat cells in your body never went away they just got smaller. Then since
your body knew you were starving it, your metabolism slowed down and you needed fewer
calories to just exist. So, once you started eating regularly again, it took some time for your body
to realize it wasnt in a famine anymore and so all the extra calories it got was used to fill those
little fat cells that you spent so much effort trying to shrink.
Nutritionists are saying that dieting should not be used as a quick fix for an overweight
body. But instead, we should eat less and exercise more to promote a healthier way of life.
Exercise not only uses up calories, but speeds up metabolism, dampens hunger, and eases
tension. It neednt be strenuous, but it should be regular at least three times a week. If you feel
you must lose weight, your diet should be close to your customary eating style, and it should help
you change your poor eating habits to those that wont put the pounds back on.
Like exercise, the diet neednt be extreme. Losing a pound or two or even half a pound, a
week is all right and safe. A pound of fat equals 3,500 calories; to lose a pound a week, you can
cut out 500 calories a day. Thats the equivalent of 50 potato chips, two servings of coffee cake,
or a little more than three cans of beer. Some people find dieting easier if they follow a plan.
The American Medical Associations Healthy approach to slimming includes sample diets,
weight tables, and tips on dieting. Send a $1 to:
American Medical Association
Order Department
535 N. Dearborn St.
Chicago, Il 60610
-70-
If We Had Read This We Wouldnt be in this Shape
Last but not least, remember that any diet plan or exercise program you start should be
one that you can live with. One that you will enjoy, because it will be something youll need to
stick with in order to see the results that you want.
-71-

Building bigger stronger muscles depends on three factors; Heredity; Exercise; and your
Diet (or more importantly what & how you eat). So, you ask Why build up your muscles? In
contact sports like wrestling and football only the strong survive. But stronger muscles can
improve your performance in any sport. For example stronger muscles can increase your speed
when running, your force when throwing or hitting a ball and your endurance in any athletic
event. So, all athletes male and female can benefit from stronger muscles.
Everyone is born with a slightly different combination of two types of muscle fibers; fast
twitch and slow twitch. Fast twitch fibers work rapidly but tire quickly. Slow twitch fibers do
not work as fast but they have greater endurance. Athletes with more fast twitch fibers than slow
tend to be better sprinters and those with more slow twitch fibers tend to be better marathon
runners (as examples).
Exercise programs can build larger stronger muscles. Muscle building depends on three
basic principles: Specificity; Overload; and Progression.
Specificity: Work the muscles you want to develop
Overload: Work your muscles with more weight then they are used to lifting,
pulling or pushing etc.
Progression: Increase the amount of weight you work out with gradually.
-72-
In addition to exercise your muscles need a nutritionally adequate diet to support
muscular development. A diet that includes a wide variety of foods from the four food groups
(milk, meat, fruit-vegetable and grain) will supply your body with all the nutrients that it needs
for top performance. Despite popular opinion, you do not need massive amounts of protein to
build muscles. Your muscles are only 22% protein and more than 70% water.
A growing athlete only needs about gram per pound. So, a teenager who weighs 150
pounds would need about 75 grams of protein. A 150 pound adult, on the other hand, would
need roughly 50 grams per day. When you eat more protein than your body needs your body
changes the excess protein to FAT not muscle. So, extra protein does not improve your
performance. In addition high-protein diets can cause diarrhea and dehydration.
Some body builders take steroids in the hope of developing massive muscles. However,
the American Medical Association does not recommend using them. Steroids can be dangerous.
These drugs can stunt your growth cause acne, deepen your voice and alter your sex organs.
Some of these side effects can be permanent. So, instead of improving your performance
steroids may actually hurt it. Besides studies have found that athletes who train properly and eat
nutritionally adequate diets perform the same with or without steroids.
Eat a Diet High In Carbohydrates For Energy to Train
Fatigue is common after hard physical training day after day, especially when you work
out twice a day. You might blame your exhaustion on a bad day. But, if you are always tired, it
might be due to you diet. When you exercise you draw on energy stored as carbohydrates in
muscles. This energy comes from the foods you have eaten. During a two hour workout, you
can easily use up all your stored up carbohydrates. Unless you are eating enough foods high in
carbohydrates the level in your muscles will not be replenished for the next days training.
Suppose you eat a diet low in carbohydrates. After just three days of two hour workouts
the carbohydrates stored in your muscles can be nearly used up. You are a candidate for fatigue.
However on a high carbohydrate diet after the same workouts your muscle carbohydrates level
can be almost as high as it was before you began training. So, you can have the energy to train
and compete at your top performance level by eating a diet high in carbohydrates all year long.
-73-
, . /
Dont wait until your thirsty. Drink water before, during and after exercise to replace
fluids lost as sweat. At one time athletes mistakenly thought it was a good idea to limit their
water intake. We now know that this is very dangerous.
Water is an important nutrient for you as an athlete. Water makes up 60% of your total
body weight and 70% of your muscles. Without enough water you cant work at your top level
of performance and you may even harm yourself. The most important thing you should
remember about water is that it cools your body. As you exercise, your body temperature
increases (even when its cold outside). As your temperature increases, you sweat. When the
sweat evaporates from your skin, your body cools down.
What Happens Without Water
Dehydration. If you start a physical activity without having enough water in your body or
if you sweat during practice and do not replace the water lost, you may become dehydrated. You
can become dehydrated even when you lose just a few pounds as sweat. Once you become
dehydrated you can no longer sweat and get rid of the heat that builds up as you exercise.
Dehydration can be very dangerous. The first symptoms of dehydration include thirst,
chills, clammy skin, throbbing heart beat and nausea. When you become more dehydrated, you
may develop a headache cramps shortness of breath, dizziness, and or dryness in the mouth. At
the most serious levels of dehydration you can experience hallucinations, deafness, visual
problems, swollen tongue and or kidney failure.
How To Avoid Dehydration
Drink plenty of cool plain water before, during and after your exercise period as a
preventive measure. Even if you do not feel thirsty.
Drink 1 to 1 cups of plain, cool water 15 minutes before an exercise period.
Drink a cup of water every 10-15 minutes during your exercise period.
Dont rely on thirst alone as a guide to how much water your body needs.
Golden Rule: Weight yourself before and after exercising. For every pound lost as sweat
drink two cups of water.
-74-
Avoid sport drinks before or during your exercise period. Why? Because they contain
salt or sugar they are not absorbed by the body as quickly as water.
Avoid salt tablets. Too much salt draws water into your stomach to dissolve and dilute it.
Salt tablets can also cause nausea.
Avoid working out in plastic or rubber suits which can cause serious dehydration, limit
your performance, and lead to heat exhaustion and heat stroke.
What Happens if Your Sweat Doesnt Evaporate?
In order for your body to cool down two things must occur. You must sweat and the
sweat must evaporate from your skin. When the weather is hot and humid or when you are
wearing heavy gear you will sweat. But the sweat may not evaporate quickly enough to cool
your body down and you can become over heated. You can avoid problems by following these
tips when exercising during hot, humid weather.
Exercise at the coolest time of the day, early morning or late evening. Avoid the middle
of the day when the temperature is usually the highest. If you must exercise then, build
up your tolerance to heat by working out for a short time each day gradually increasing
the length of each workout.
Wear the lightest clothing and equipment you can. Mesh jerseys lightweight sports and
low-cut socks allow more sweat to evaporate than sweat suits and heavy gear.
Drink plenty of water before, during and after workouts, practice and competition.
When you exercise in cold weather your body still sweats. To keep warm and yet allow
the sweat to evaporate wear several layers of loose clothing. Layers of clothing will trap the
warmth from your body while absorbing the sweat. If you become too warm a layer can be
removed to allow more cooling to take place. Remember even in cold weather you need to drink
plenty of water.
-75-
'
Muscle Building Myths: NO there is no evidence that excess protein will lead to more or better
muscles. In fact, excess protein like excess fat and excess carbohydrates will be stored by the
body as fat. Too much protein, combined with too little water may cause kidney or liver
disorders. A normal diet supplies more than
enough protein for muscle growth.
Taking Steroids Will Develop Muscles:
NO there is no proof that steroids can increase
muscle growth or strength. Steroids are
powerful drugs that can stunt your growth,
cause acne deepen your voice and alter your sex
organs.
Quick Energy Myths: Eating honey, sugar,
soft drinks or any sweets just before
competition will provide a burst of quick
energy. No...when high-carbohydrate foods are
eaten as hour or less before exercise, they may
produce low blood sugar. When this happens, the amount of insulin in the blood rises and the
sugar in the blood is removed too quickly. With low blood sugar an athlete may feel tired or
even weak.
Vitamins Will Give You More Energy: No...not one of the 14 known vitamins supplies energy.
It is true that some vitamins help the body use energy. However, these vitamins are easily
supplied by an athletes normal diet. Megadoses of vitamins wont give you more energy or
improve your endurance. If you consume more vitamin C or B or whatever then your body needs
the excess is flushed out of your system through your waste products. Like $$$$ down the drain
so to speak. If you consume more vitamins A and D than you need they are stored in your bodys
fat. Too much of these vitamins can be poisonous.
Amphetamines Give You More Energy to Compete: No...there is no proof that amphetamines
give you more energy or improve your performance. However, there is proof that amphetamines
can be harmful. Among the side effects of using them are a rise in blood pressure, pulse rate,
breathing rate, metabolism and blood sugar. Amphetamines can also cause headaches, dizziness
and confusion which can interfere with your ability to perform. Finally, the possibility of
addiction makes amphetamines a poor choice for the serious athlete.
-76-
Muscle Cramps Are Caused By Inadequate Salt Intake: NO...cramps are caused by severe
loss of water through sweating. Drinking water before, during and after exercise can prevent
these water losses. Salt tablets can aggravate this condition by drawing more water out of the
muscle and into the stomach.
. Athletic success is not a miracle it comes from a combination of a normal diet,
hard work and natural ability.
-77-
.
A pregnant woman is not fragile; neither is she incapacitated. Most women are able to
exercise during pregnancy and many choose to do so. A pregnant woman, however, is different
physiologically from a woman who is not pregnant. In addition to the obvious changes in shape
and weight, she experiences more subtle changes in hormones and cardiac output. It is necessary
therefore to tailor the mode, intensity, and duration of any exercise program to the specific needs
of the pregnant woman.
The growth and development of a new life requires the interaction of many of the bodys
systems. Exercise requires these complex interactions as well. In fact, pregnancy and exercise
share certain body systems. The respiratory system and the musculoskeletal system. Because
exercise and pregnancy depend on common systems they can affect each other. For example,
pregnancy changes the muscular and skeletal systems which are the basic systems of balance and
movement. On the other hand, exercise produces heat which may also disturb the developing
fetus.
The Metabolic System: Metabolism is energy expenditure. Energy is required to grow a
baby and to exercise. Fuel is needed to produce that energy or to do work. Glucose or sugar is
the major fuel for pregnancy. Exercising muscles also use glucose, especially at the start of a
workout and when the exercise is hard. After 20 minutes, easy to moderate exercise will rely
more on fats than on glucose. Because both pregnancy and exercise demand glucose, low blood
sugar (hypoglycemia) may occur in pregnant women who exercise strenuously or for long
periods.
The Circulatory System: The purpose of the circulatory system is to deliver/remove
nutrients, gases like oxygen and carbon dioxide, waste products of metabolism, and heat. The
developing fetus needs nutrients and oxygen to grow, and the exercising muscles also need
nutrients and oxygen for work. Similarly, the fetus produces waste products during its growth
and development, and the muscles produce waste products and heat during exercise. Both the
waste products and heat must be disposed of by the circulatory system.
The blood is of no use if it sits stagnant like a swamp. It must move to deliver its goods.
The current for blood flow is generated by the pumping action of the heart. The cardiac output is
the total amount of blood the heart pumps each minute. This current is determined by how much
blood the heart pumps with each beat (the stroke volume) and how many times the heart pumps
per minute (the heart rate). Because of the demands of pregnancy, more blood vessels are
formed and total blood volume increases by 40%.
-78-
Because of the larger blood volume and the growing baby, cardiac output increases
during pregnancy. This increase in stroke volume and heart rate, similar to that found during
very easy exercise, reflects the fact that fetal growth takes work. Thus, the pregnant woman can
never achieve a state of rest, as she could achieve before pregnancy or will achieve again after
pregnancy.
The musculoskeletal System: Changes in the breasts and the abdomen of a pregnant
woman alter the balance point of the body (the center of gravity), making the body more
unstable. When the center of gravity changes, the body often has to relearn how to stand or to
move. The change in the center of gravity puts extra work on the muscles to keep the body in
balance at rest or for any kind of movement. In addition, the enlarged abdomen creates a lower
back curvature called Lordosis, which results in low-back pain for many women. A good fitness
program will provide exercises to relax the lower back and help ease low-back pain.
The skeletal system must also change during pregnancy, the ribs must be elevated to
make room for the fetus, and the pelvic region must widen for birth. Because, the bones can not
stretch, relaxing, a pregnancy hormone, loosens the joints. As a result, the pelvis and all the
joints of the body become looser. This increased joint laxity may increase the potential for injury
during physical activity and must be considered when exercising.
Exercise Frequency, Intensity and Duration: There is no scientific literature
investigating the minimal amount of exercise (frequency, intensity and duration) necessary to
maintain cardiovascular fitness during pregnancy. For the majority of the non-pregnant
population, 2-3 aerobics sessions per week for 20-30 minutes is adequate to maintain, if not
improve fitness. The American College of Obstetricians and Gynecologists (1985) suggests a 15
minute period as the maximum duration for maintaining cardiovascular fitness during pregnancy.
Three to four sessions per week is appropriate for relaxation and strengthening exercises.
Exercises for the lower back can be done whenever relief is required, which means that they may
be more frequent near the end of the pregnancy.
Exercise intensity should be low well below the anaerobic threshold. An intensity of 50-
60% maximal functional capacity will prevent excessive buildup of exercise by-products and
heat which could be delivered to the growing fetus. Intensity can be guided by target heart rates,
perceived exertion, and the talk test (are you able to talk while exercising or are you to winded).
Always use a target of 140 beats per minute when establishing a training program for a pregnant
woman.
Remember that a physician is the only qualified person to screen and therefore determine
the level of exercise and the type of program that the pregnant female should be on.
-79-
Pregnancy Guidelines
Regular exercise at least 3 times per week is preferable to intermittent activity.
Competitive activities should be discouraged.
Vigorous exercise should not be performed in hot, humid weather or during a period of
illness.
Ballistic movements, jerky, bouncy motions, should be avoided.
Exercise should be done on a wooden floor or a tightly carpeted surface to reduce shock
and provide a sure footing.
Deep flexion or extension of joints should be avoided because of connective tissue laxity.
Activities that require jumping, jarring motions or rapid changes in direction should be
avoided because of joint instability.
Vigorous exercise should be preceded and followed by a 5 minute warm-up/cool-down
period.
Heart rate should be measured at times of peak activity. (140 beats per minute max).
Liquids should be taken liberally before and after exercise to prevent dehydration.
Strenuous activities should not exceed 15 minutes in duration.
No exercise should be performed in the supine position after the fourth month of
pregnancy.
Calorie intake should be adequate to meet not only the extra energy needs of pregnancy,
but also of the exercise being performed.
-80-
,
The following chart will show you the amount of calories contained in different foods and
the amount of time (in minutes) spent in various activities to burn up those calories.
Type Food Calories Running
7.5 mph
Swimming
2 mph
Biking
9.2 mph
Walking
3 mph
Aerobics
Bacon 2 strips 85 6 10 13 22 13
Cheese Bagel 265 20 33 42 70 40
3/4 Cup Cereal 70 5 9 11 18 11
Egg Mc Muffin 352 27 43 55 93 53
Fried Egg 115 9 14 18 30 17
Oatmeal 2/3 cup 87 7 11 14 23 13
Cheese Omelet 340 26 42 54 89 52
3 Pancakes 180 14 22 28 47 27
1 Buttered Roll 260 20 32 41 68 39
2 Sausage Links 120 9 15 19 32 18
1 Waffle 210 16 26 33 55 32
Bologna Sandwich 313 24 39 49 82 47
Cheeseburger 518 39 64 82 136 78
Club Sandwich 670 51 83 106 176 102
Grilled Cheese 350 26 43 55 82 53
Hamburger 418 32 52 66 110 63
Ham & Cheese 458 35 57 72 121 69
Hot Dog 291 22 36 46 77 44
1 Slice Pizza 145 11 18 23 38 22
Roast Beef Sand. 429 33 53 68 113 65
Beef Burrito 466 35 58 73 123 71
Chicken Wing 151 14 19 24 40 23
Beer 12oz. 150 11 19 24 39 23
Coke 12 oz. 145 11 18 23 38 22
-81-
CHEST
EXERCISE Wt/Rep Wt/Rep Wt/Rep Wt/Rep Wt/Rep Wt/Rep
Bench Press
Bench Grip Wide Grip
Bench Grip Close Grip
Incline Up Bench Press
Incline Down Bench Press
Cross Bench Pullover
Barbell
Cross Bench Pullover
Dumbbell
Flat Bench Dumbbell Press
Incline Down Dumbbell
Press
Incline Up Dumbbell
Press
Flat Bench Flyes
Bent-Arm Pullovers
-82-
Back
EXERCISE Wt/Rep Wt/Rep Wt/Rep Wt/Rep Wt/Rep Wt/Rep
Seated Row
One Arm Dumbbell Row
Barbell Bent Row
Good Mornings
Dead-lifts
Hyper-extensions
Pull-Ups
-83-
Shoulders
EXERCISE Wt/Rep Wt/Rep Wt/Rep Wt/Rep Wt/Rep Wt/Rep
Front Lift
Military Press
Military Press Rear
Up-Right Row
Seated Dumbbell Press
Dumbbell Lateral
Raise
Dumbbell Front Lift
Bent-Over Dumbbell
Laterals
Parallel Bar Dips
Shoulder Shrug
Lat Pull-Down
Lat Pull Down Front
Lat Reverse Grip
-84-
Biceps
EXERCISE Wt/Rep Wt/Rep Wt/Rep Wt/Rep Wt/Rep Wt/Rep
Preacher Curls
Dumbbell Concentrate
Curls
Dumbbell Curls
Barbell Curl
Barbell Curl Close Grip
Barbell Curl Reverse Grip
Seated Incline Curl
Incline Dumbbell Curls
-85-
Triceps
EXERCISE Wt/Rep Wt/Rep Wt/Rep Wt/Rep Wt/Rep Wt/Rep
Triceps Extension
Triceps Dips
French Curl
Dumbbell Triceps
Kickbacks
Dumbbell Triceps
Extension
Cross Bench Pullover
Flat Bench Dumbbell Press
Incline Down Dumbbell
Press
Incline Up Dumbbell
Press
Flat Bench Flyes