Spiritual Weight Loss PDF eBook Free Download How To Transform Your Body & Reverse Aging PDF | Page 108

Spiritual Weight Loss
 It is probably not necessary to be lifting weights for more than 30-40
minutes per session; unless you are highly conditioned and experienced
athlete, longer sessions will lead quickly to over-training.
 Do not work the same body part more than 1-2 times per week to avoid
over-training.
 If you are new to weight lifting, do not lift more than 3 days per week until
your body becomes accustomed to it.
 Even if you are a weight lifting veteran, take at least two days off from
weight lifting each week to avoid over-training.
 After every 4-6 weeks of weight training, take several days off to let your
body recover and to avoid over-training.
 Change your workout routine on a regular basis; for best results, change
your workout every month. Alternatively, only stick with a particular
workout routine as long as you are getting results; once you plateau, take
some days off and then switch it up!
 If it is safe for you to do so, be sure to include full-body, multi-joint
exercises in your routine (for example, squats and dead lifts), as these
burn the most calories and cause the greatest increase in muscle mass.
 If it is safe for you to do so, be sure to work both your upper body and your
lower body.
If you are a weight lifting veteran, these guidelines are probably sufficient for you
to create and vary your routine to get great results. But be careful about
overtraining – one of the most important things I learned about weight lifting is the
need to give my body at least two rest days every week, plus a week every
month, to recover!
One workout which I like a lot is called the German Body Comp workout, which
was developed by German scientists to maximize the production of growth
hormone. It involves high intensity, low weight, high repetition sets with short rest
intervals where you superset (alternate) upper body and lower body exercises. It
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