101 Ways to Work Out with Weights Effective Exercises to Sculpt Your Body and Burn Fat!

by Whitmarsh, Cindy; Walsh, Kerri

• ISBN13: 9781592332168
• ISBN10: 1592332161
• Format: Paperback
• Copyright: 2006-12-01
• Publisher: Fair Winds Press

Summary

A book for women who want to improve or start a weight-lifting routine.Another follow-up to our successful101 Ways to Work Out on the Ball, this book targets another piece of inexpensive yet powerful equipment - dumbbells. Many people buy them but either use them incorrectly or not at all because they're not sure how. This book gives 101 different exercises for upper and lower body that you can do in the gym or at home. Strength training can actually change the shape of your body, improve your metabolism, and build bone strength - but most women aren't sure how to do it. This book makes it easy to reap the enormous benefits of weight training?in your own home.

Author Biography

Cindy Whitmarsh is a licensed sports nutritionist and fitness instructor. She founded Ultrafit Nutrition Systems in 1997 and has expanded Ultrafit to 6 locations in San Diego and other cities throughout the US. Cindy is the fitness/nutrition expert for KUSI news in San Diego, also for some of the top San Diego Charger players as well as the San Diego Charger girls. She is the author of Ultrafit Cooking, UltraFit, 101 Ways to Work Out with Weights and she created and starred in "Ultrafit Fat Burning Workout." She also starred in ô10 Minute Solutionö, a Target toning DVD. Cindy recently founded Ultrafit Kids and Ultrafit Food on the Go! To contact Cindy Whitmarsh or to find out about her program go to www.Ultrafitnutrition.com.

Cindy Whitmarsh is a licensed sports nutritionist and fitness instructor. She founded Ultrafit Nutrition Systems in 1997 and has expanded Ultrafit to 6 locations in San Diego and other cities throughout the US. Cindy is the fitness/nutrition expert for KUSI news in San Diego, also for some of the top San Diego Charger players as well as the San Diego Charger girls. She is the author of Ultrafit Cooking and UltraFit and she created and starred in "Ultrafit Fat Burning Workout." She also starred in 10 Minute Solution\u00f6, a Target toning DVD. Cindy recently founded Ultrafit Kids and Ultrafit Food on the Go! To contact Cindy Whitmarsh or to find out about her program go to www.Ultrafitnutrition.com

Table of Contents

Testimonials	9	(4)
Introduction	13	(4)
Why Weight Lifting Is Important for Women	17	(4)
Form, Technique, and Movement with Weights	21	(6)
Determining Your Body Type	27	(6)
Ectomorph	28	(1)
Endomorph	29	(1)
Mesomorph	30	(3)
The Warm-Up and Its Importance (Exercises 1--6)	33	(12)
Weights for the Upper Body (Exercises 7--26)	45	(26)
Weights for the Lower Body (Exercises 27--44)	71	(20)
Weights on a Stability Ball (Exercises 45--61)	91	(18)
Weights for Cardio and Plyometric Training (Exercises 62--66)	109	(6)
Weights for Core Training and Postural Improvement (Exercises 67--80)	115	(18)
Compound Moves with Weights (Exercises 81--88)	133	(12)
Weights with a Towel (Exercises 89--93)	145	(6)
Weights for Yoga and Stretching (Exercises 94--101)	151	(10)
Creating Your Own Workouts	161	(6)
Workout 1: 5-Minute Abs	163	(1)
Workout 2: 5-Minute Arms and Abs	163	(1)
Workout 3: 10-Minute Glutes	163	(1)
Workout 4: 10-Minute Total-Body Fat Blaster	163	(1)
Workout 5: 10-Minute Power Stretch	163	(1)
Workout 6: 15-Minute Ab Blast	163	(1)
Workout 7: 15-Minute Leg Toner	163	(1)
Workout 8: 15-Minute Upper-Body Strengthener	163	(1)
Workout 9: 15-Minute Butt Blaster	164	(1)
Workout 10: 15-Minute Posture/Core Strengthener	164	(1)
Workout 11: 30-Minute Total-Body Toner	164	(1)
Workout 12: 30-Minute Upper-Body Toner	164	(1)
Workout 13: 30-Minute Lower-Body Blast	164	(1)
Workout 14: 30-Minute Interval Calorie Burner	165	(1)
Workout 15: 30-Minute Glutes and Abs	165	(1)
Workout 16: 30-Minute Ectomorph Workout	165	(1)
Workout 17: 30-Minute Endomorph Workout	165	(1)
Workout 18: 30-Minute Mesomorph Workout	166	(1)
Workout 19: Bonus: Creative Towel Combo	166	(1)
Nutrition	167	(21)
Calculating Body Composition and Caloric Intake	168	(4)
Daily Guidelines to Follow for Success	172	(1)
Sample Menu for Quick-Start Weight Loss and Body Toning	173	(14)
UltraFit Quick-Start Weight-Loss Menu	187	(1)
Acknowledgments	188	(2)
Resources and Web Sites	190	(1)
About the Author	191