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