Module 4
www.getrealwellnesssolutions.com
Creating Your Plan
What you want from resistance training?
Why is that important to you?
How often will you make time for it?
Schedule the time.
Keep your commitment!
“Jump Start” Your Training!
Set a realistic plan
Create a worthy payoff
Set up accountability
Alter your routine to fit in the changes
Finally—stick to it!
Measure Progress
 BMI (body mass index)
 Fat to Muscle Ratio
 Visceral Fat %
 Measurements (Classic)
 Photo (Front/Back/Side)
 Waist to Hip Ratio
Waist/hip ratio (WHR)
 Divide your waist by your hip measurement
Increased risk is:
 Men=WHR > 1.0
 Women=WHR > 0.8
Increased risk and need for weight loss, is waist girth of:
 Females > 35 in.
 Males > 40 in.
Weekly Exercise Guidelines:
2 full-body workouts weekly
Using all major muscle groups
4 day split of upper/lower body
Day 1: chest, shoulders, triceps
Day 2: back, biceps, legs
Abs & calves daily
Resistance Training Basics
Work muscles:
Larger to smaller
Front to back
To fatigue-not pain or strain
Avoid working the same body part 2 days in a
row (24 hour rest)
Weekly RT Progression
 1 set of 10 reps
 2 sets of 8 reps
 2 sets of 10 reps
 2 sets of 12 reps
 3 sets of 10 reps
 3 sets of 12-15 reps
Training Definitions
 DUMBBELL: Short bar/fixed weight on ends
 BARBELL: Long bar/weight added to the ends
 REP: 1 repetition of the exercise (start to end)
 SET: # of reps you do in succession (8-15)
 MAX: # of reps you can do in proper form
 ISOLATION PAUSE: Done in the squeeze phase of the
exercise
Beginning Guidelines
 Start with lightweights
 Slowly ADD weight when no longer challenging
 Routine: steady & consistent
Plan to work specific muscle groups on certain days
 Wait too long: reduces some of the benefit
 Train too soon: muscles don’t repair & strengthen
well
Considerations
 Follow a “10 percent rule”
 Always warm up
 Stretch after muscles have been worked
 Learn proper technique
 Maintain proper posture
 Avoid speed lifting
Avoid Adaptation
 Your body gets used to a routine
 Mix up your workouts (6 weeks)
 Try cross training
 Muscles work harder when challenged
 Same program becomes less effective
Worthy Considerations
Wear comfortable clothes
Proper footwear
Check form using a mirror
Listen to your body
Rest when needed
Muscle Facts
 More metabolically active than fat
 A lb. of it burns more calories than a lb. of fat
 Increases average daily metabolic rate
 Heavier than fat, but takes up less space
 Effects size & shape as much as weight
 Can’t become fat & fat can’t become muscle
Average Statistics
 Gain 3-5 lbs of muscle-every 3-4 months of training
 Affected by Gender, Genetics, Diet & Exercise
 > # of muscle cells = > calories burned
 Men 40 percent more muscle cells than women
muscle mass (=smaller fat cells)
 Men enzymes for fat release
 Women enzymes for fat storage
Fueled by estrogen (=larger fat cells)
The Secret
People ask, “What kind of training plan
provides the greatest benefit?”
That is easy, “Whatever plan you will
actually make time to do!”
Rules of Conditioning
Be steady but don’t overdo it
You need to train—not strain
Strive for flexibility, strength & endurance
Play to have fun & do your best
Try to stay competitive
Be willing to accept your limitations
Points to Ponder
“Run your own race at your own pace.
Realize that the race is not always
won by the swift. Often dedication
and determination have their own
rewards.”
Choose Healthy Habits
You are the only person you have control over
Avoid blame & excuses
Create the life you have always wanted
Live intentionally & with purpose
What you do today, becomes
your tomorrow…