OK guys and gals, this isn't hype, it's a members-only newsletter from
the very talented trainer and ex-Marine who helped me shed 7 lbs. a
month via a sensible diet and thrice-weekly strength training
sessions. (I did cardio on my own five days a week.) Try this
exclusive and mostly painless program and be on your way to Jessica
Alba or Pamela Anderson-like goddessness.
And if you're interested in hands-on training, visit Ben at http//www.ptnfitness.com
Hello Everyone,
As we get nearer to spring and eventually into bathing suit weather,
PTN would like to offer some cut to the chase advice. I will put this
in a nice simple format. Almost everyone needs to trim up a little or
would like to fine tune past accomplishments. If you are lucky enough
to be one of the few who is satisfied with the body you have then
simply do not read any more.
Rule 1 Exercise with weights three times per week.
Rule 2 Perform cardio exercise 5 times per week 30 min each.
Food sample for women
6am 4 egg whites, 1 serving oatmeal
9am 1 piece fruit (apple)
12pm 4oz chicken over green salad (2tbsp) low fat dressing
3pm ½ cup cottage cheese, 1 fruit (apple)
6pm 4oz lean steak, 1 cup broccoli and ½ cup brown rice
Food sample for men
6am 6 egg whites, 1 serving oatmeal
9am 2 piece fruit (apple)
12pm 6oz chicken over green salad (2tbsp) low fat dressing
3pm 1 cup cottage cheese, 1 fruit (apple)
6pm 8oz lean steak, 1 cup broccoli and ½ cup brown rice
Try this for 2 weeks and see what happens…… you will like the
results. If anyone has any questions, feel free to email us for help
with the diet.
Ben
Studies have shown that proper weight training can prevent
osteoporosis and arthritis! Osteoporosis is a bone-weakening disease
that develops gradually and makes bones so fragile that they fracture
with regular use. Roughly 25 million Americans, mostly women, suffer
from this disease. Luckily, weight-bearing activities benefit bone
health for many reasons. First, weight-bearing exercise can increase
bone density. When a muscle bears weight, it pulls on the bone,
triggering a chemical reaction within the bone which causes it to
become denser. Second, it strengthens muscles that in turn pull or tug
on bones, which keeps bones strong. Third, it improves strength,
balance, and coordination - all of which help reduce your risk of
falls and bone injuries.
-contoursexpress.com
BODYPART OF THE MONTH
CHEST
1. Incline Dumbbell Press 3 sets 8-12 reps
2. Decline Barbell Press (smith mach.) 3 sets 8-12 reps
3. Close Hand Position Pushups 3 sets maximum effort
4. Flat Dumbbell Flye 3 sets 12-15 reps (lighter weight)
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