By Tony Verrilli
Get Focused – Stay Fit – Be Fly
Strength training is an important part of an overall fitness program. Here's what strength
training can do for you — and how to get started →
Most people want to reduce body fat,
increase lean muscle mass, and burn
calories more
efficiently but don’t
know how to do it.
Strength training helps
in five specific areas of
your overall well-being.
Helps by developing
strong bones by stressing your bones, the
training increases bone density and reduces
the risk of osteoporosis. It helps control
your weight. As you gain weight your body
burns calories more efficiently. It helps
boost your stamina. As you get stronger
symptoms including back pain, obesity,
diabetes, ect. Lastly it sharpens your focus.
Some research suggests that regular
strength training improves attention for
adults.
GET STRONGER,
LEANER,
HEALTHIER
Strength training can be done in the gym or
even right at home. Some home activities
include body weight lifting and resistance
band. You can do these exercises with no
equipment such as: push-ups, pull ups,
multiple different abdomen workouts, and
leg squats. Once you’ve mastered those you
can move on to the band resistance making
you use more effort and muscle. As far as
the gym goes you have the free weights
(barbell, dumbbells) and the various
machines.
you don’t fatigue as easily. Building muscle
helps build your balance as you age. Also
strength training helps manage chronic
conditions by reducing the signs and
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By Tony Verrilli
When getting started, find a comfortable
weight level that would have you decently tired
by the twelfth rep. When those twelve reps
become easy that’s when you increase your
weight. "On the 12th repetition, you should be
just barely able to finish the motion," Dr.
Laskowski says. "When you're using the proper
weight or amount of resistance, you can build
and tone muscle just as efficiently with a single
set of 12 repetitions as you can with more sets
of the same exercise." Muscles need time to
recover, rest that specific muscle for one day
after for top results. There are also many things
you can do to benefit and speed up the
recovery process by eating healthy and
consuming protein prior to the workout. Once
you get into a proper lifting schedule it is very
important that you listen to your body. Muscle
soreness is good but any more pain or swelling
means you over worked your body and is a step
in the wrong direction. ×
It’s not the quantity of your
workouts, it’s the QUALITY!
When it comes to seeing results most people expect them right away and
when they don’t have them they seem to lose motivation. Becoming fit
doesn’t happen overnight, it takes time. That being said, you don’t need to
spend hours upon hours in the gym because you will over work your muscles.
It’s proven 3 to 4 training sessions a week being at least 30 minutes in length
should be sufficient.
Just like most things in life, it takes time to
become successful. You don’t just wake up and
look like these guys. They put the time and effort
into their strength training. (Even though I’m
sure they exceeded their 12 rep max)
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By Tony Verrilli
Eating properly for strength training means choosing high-quality
protein sources and eating them at the proper time. Unlike
carbohydrates and fat, protein is not a primary energy source, but it
plays an important role in metabolism and muscle health.
Carbohydrates, fat, and protein work together to keep the body
performing at its best. ↓↓↓
Make sure to intake
30 grams of protein
30 minutes after
your workout
“Strength does not come from winning.
Your struggles develop your strengths.
When you go through hardships and
decide not to surrender, that is strength.”
-Arnold Schwarzenegger ™
Name
URL
General
Audience
Physica
l
Activity
http://www.cdc.gov/physicalactivity/growingstronger/why/
Everyone
Foods
for
Fitness
http://www.cookinglight.com/healthy-living/fitness/strengthtraining-foods-00400000046808/
Fitness
http://www.mayoclinic.com/health/strengthtraining/HQ01710
Disease
control,
preventi
on, and
benefits
General
site for
type of
foods to
consume
while
building
muscle
and
losing
weight
How the
training
affects
your
3
Ratin
g
2
Everyone
in the
fitness
world
2
Anyone
looking
to better
themselv
2
By Tony Verrilli
Sports
Medici
ne
http://sportsmedicine.about.com/od/sportsnutrition/a/Food_
Strength.htm
Men’s
Health
http://www.menshealth.co.uk/building-muscle/bestsupplements/eat-like-a-champion-229461
Brainy
Quote
http://www.brainyquote.com/quotes/topics/topic_strength.h
tml
4
body,
how to
get
started,
and
when to
see
results
How to
build
muscles
with the
proper
nutrition
How to
eat like a
champio
n by
setting a
set
eating
plan
Simply
gives
different
quotes
for many
wellknown
people
es
Anyone
3
All men
2
Anyone
3
seeking
inspiratio
n