| Here are some of the important fundamentals | | | | stretching or eccentric phase. Focus on |
| of any weight training and overall exercise | | | | squeezing the muscle. |
| program that you need to remember when you | | | | |
| are focused on developinga Body Perfect | | | | REST REST and REST- Never work the same |
| Fitness and Health program. | | | | muscle group more than 3 times in any given |
| | | | week. You need at least one day between |
| Safety First- any weight training has some | | | | working the same muscle group. |
| risk associated with it if you do not | | | | |
| practice safe procedures. The following | | | | Write it Down!!!- Goals are achieved when you |
| guidelines will help you stay safe and stay | | | | set one on paper and then monitor your |
| free from injury. | | | | progress. Every weight training program |
| | | | should include some form of tracking of your |
| Warm up and Cool Down- it is very important | | | | progress on paper. It is a great way to |
| to get the muscles prepared for your work out | | | | monitor your success!!! |
| by getting the blood flowing and raising your | | | | |
| body temperature which in turn helps your | | | | Eat at the right time: Nourish your muscles |
| oxygen flow to all of your muscles. It gets | | | | after a good work out. Remember that every |
| you revved up for a great work out and also | | | | time you work out your muscles you deplete |
| helps reduce injury. | | | | stores of carbohydrates (glycogen) as well as |
| | | | your amino acids. You need to refuel those |
| Focus on Form and Proper Technique- I watch | | | | worked muscles with a good mix of Low |
| so many people in the gym everyday that are | | | | Glycemic Index Carbs and solid protein like a |
| not using the correct form or technique that | | | | nice piece of Salmon or lean chicken breast. |
| easily could lead to severe injury. Think | | | | |
| Slow and Smooth. Only lift what you are | | | | Remember Safety First, Have Fun, Rest and |
| comfortable with and never every sacrifice | | | | Re-energize and Refuel. |
| good technique for trying to muscle a weight | | | | |
| that is too heavy for you. | | | | Stay Safe and enjoy your journey to Body |
| | | | Perfect Fitness and Health. |
| More weight doesn't mean more strength and | | | | |
| success. If your form and technique is no | | | | Introducing... The FIRST and ONLY |
| good then you are wasting each rep and not | | | | |
| getting the true benefit from it. | | | | Nutritional Program that Creates BALANCED |
| | | | Meal Plans Using |
| Keep away from momentum pushes from your | | | | |
| body, or arching of the back or jerking your | | | | YOUR Favorite Foods - Automatically! |
| head forward in a upward lifting movement. | | | | |
| Remember Slow, Smooth and Realistic. | | | | Introducing... The FIRST and ONLY |
| | | | |
| What you should DO- | | | | Program that Creates Healthy, Nutritionally |
| | | | BALANCED |
| Wear proper shoes that provide grip | | | | |
| | | | Meals with 26 Essential Nutrients using |
| Keep your back straight and stomach tight | | | | |
| | | | YOUR Favorite Foods!! |
| Always ask for help in spotting for heavy | | | | |
| lifts and communicate with the spotter | | | | Take a FREE 'Sneak Peak' Inside Nutrition |
| exactly how many reps and when you need help. | | | | Generator |
| | | | |
| Be aware in the weight room and carry weights | | | | Take Control of |
| with care and properly | | | | |
| | | | Your Nutrition Today! |
| What you shouldn't DO- | | | | |
| | | | Body Perfect Fitness- The most comprehensive |
| If you feel pain at any time STOP!!!! | | | | fitness and health resource online, dedicated |
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| Lift only what you feel comfortable with that | | | | |
| you can handle with a smooth and non jerky | | | | Body Perfect Fitness and Health!! |
| motion with an minimum of 8-12 reps. | | | | |
| | | | My Private Coach - Because, if not now... |
| BREATH!!!!- Do not hold your breath.. | | | | WHEN? |
| Remember to breath out on the concentric or | | | | |
| muscle shortening phase and breath in on the | | | | Get your FREE Coaching Session TODAY! |