Weights for Weight Loss Fat-Burning and Muscle-Sculpting Exercises with Over 200 Step-by-Step Photos

by Barrett, Ellen

• ISBN13: 9781569755143
• ISBN10: 1569755140
• Edition: 1st
• Format: Paperback
• Copyright: 2005-12-23
• Publisher: Ulysses Press

Summary

Everyone knows that dieting without exercise doesn’t work. But not all exercises are equally effective. Weights for Weight Loss explains why weight training is the best way to get in shape and provides readers with a comprehensive program that will guarantee success. The author dispels the five myths of weight training (fat turns to muscle, lifting makes for bulky muscles, weights are for men, it’s easy to get hurt, heavier is better) and details the numerous benefits of building muscle, such as gaining more energy and a more youthful appearance, and — most importantly — greater fat loss with less effort. The book features exercises for all levels of fitness, from beginner to advanced.

Each exercise is clearly explained with step-by-step instructions and photos that show proper technique. Weights for Weight Loss's specialty programs include "The 10-Minute Body Blitz," which hits all the major muscle groups; "The 30-Minute Cardio Circuit," where exercises are performed at a fast pace with no rest in between; and "The 30-Minute Super Sculpt," where heavier weights are used for three sets in a row to exhaust muscles one at a time.

Table of Contents

PART 1: GETTING STARTED
Introduction	8	(2)
The ABCs of Weight Loss	10	(2)
A Balanced Body	12	(2)
Weights for Weight Loss	14	(3)
Before You Begin	17	(3)
Weight-Training Basics	20	(4)
Other Workout Essentials	24	(2)
Keeping It Off	26	(4)
PART 2: THE PROGRAMS
An Overview	30	(24)
10-Minute Body Blitz	32	(6)
20-Minute Slow-Motion Chisel	38	(4)
30-Minute Super Sculpt	42	(5)
40-Minute Cardio/Sculpt Circuit	47	(7)
7-Day Weight-Loss Program	54	(1)
14-Day Weight-Loss Program	54	(1)
30-Day Weight-Loss Program	55	(3)
PART 3: THE EXERCISES
Biceps Curl	58	(1)
Hammer Curl	59	(1)
Angled Biceps Curl	60	(1)
Overhead Triceps Press	61	(1)
Kickback Triceps Press	62	(1)
Triceps Dip	63	(1)
Lateral Raise	64	(1)
Upright Row	65	(1)
Shoulder Press	66	(1)
Upright Raise from Rear	67	(1)
Rear Shoulder Flye	68	(1)
Lat Pull Down	69	(1)
Lat Pull Side	70	(1)
Reverse Flye Long Arm	71	(1)
Reverse Flye Short Arm	72	(1)
Scooped Flye	73	(1)
Push-Up	74	(1)
Diagonal Lunge	75	(1)
Skier Squat	76	(1)
Single-Leg Squat	77	(1)
Wide Plie	78	(1)
Tip-Toe Plie	79	(1)
Standing Leg Extension Back	80	(1)
Standing Leg Circle	81	(1)
Standing Side Leg Lift	82	(1)
The Scissor	83	(1)
Calf Raise Parallel	84	(1)
Calf Raise Turn-Out	85	(1)
CORE SERIES
Center Crunch	86	(1)
Side Crunch	87	(1)
Hip Lift	88	(1)
The Teaser	89	(1)
Diamond Crunch	90	(1)
Reclining Boxer	91	(1)
Alternating Knee Drop	92	(2)
Seated Rowing	94	(1)
Roll-Up	95	(1)
Rowing for Core	96	(2)
STRETCHES
Hamstrings	98	(1)
Quadriceps	99	(1)
Triceps	100	(1)
Shoulders	101	(1)
Shoulder Loop	102	(1)
Neck	103	(1)
Neck Circle	104	(1)
Chest	105	(1)
Index	106	(4)
About the Author	110