Day 29

Day 29 – So, why have we been working out?

This article explains the importance of resistance training. Dr. Willey explains that the real problem lies in the fact that we are under-muscled. That is why American’s in general need to work on their overall health.

But, this could be said for all mankind.  In general, people are under muscled.  The percentage of people that actually work out and utilize resistance training is very low.

Click here to read “America is not Over Fat, it’s Under-Muscled”

Step 1

Don’t forget to do your walking. Today you need to walk 1+ mile in at least 30 minutes.

Click here for the walking chart

Step 2

Take your daily supplements, and track them in the tracker!

Step 3

Time to break in what you have just read! Hit the irons.

[toggle title=”How much weight?”]When determining your appropriate weight level, follow this schedule. Remember, the goal is to have the weight heavy enough to meet the reps, but not so light it isn’t a challenge

Light Weight = 20-25 repetitions/set

Medium Weight = 15-20 repetitions/set

Heavy Weight = 10-15 repetitions/set


[toggle title=”Shoulder Press”]

This is another resistance training exercise, using minimal equipment. With a shoulder press, we are targeting upper shoulder strength, as well as your tricep and bicep muscles.

While sitting on a chair, a ball, or a bench, you will hold the dumbbells, bar or other weight bearing items in both hands. One at a time, or together in one fluid motion, you will raise the weight to your shoulders, push upward, slowly release downward, rest, and repeat.


[toggle title=”Chair or Wall Press”]

This is a great exercise for beginners. It is easy, and great for your core and arm muscles. This exercise can be done almost anywhere and uses only your upper body strength so it is excellent for those doing these sets at home or outside.

Lean up against a wall, or with a straight body lean on a chair. Make sure your arms are straight, with a slight bend in the elbow. Slowly bend your arms bringing your chest close to the object, and then slowly push back against the object until your arms are straight again. Start with your arms shoulder width apart, and as you gain strength and stamina with this exercise you can slowly bring your arms closer together.



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[blockquote align=”center” cite=”Derek Jeter”]”If you’re going to win games, you’re going to have to come up with the big hits. That’s the bottom line.” [/blockquote]


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