Knowledge BLASTER! Guide to Weight Training and Total Fitness
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About this ebook
You already know (don't we all?) that you can't just sit around and drink and eat and watch TV and still be healthy!
But there is so much information out there, telling you how to get fit and have a healthy body and avoid this or that disease... well, it's just too much. Information overload, right?
So why listen to us?
Well, our story began with helping a friend study for the contestant quiz of the Jeopardy! Game show. After a few months, we got really good at compressing large and sometimes chaotic amounts of knowledge into simple and organized little works of art.
And, fitness-wise, we needed some work. Okay, a lot of work. So we started collecting info and compressing, and pretty soon...
KNOWLEDGE BLASTER! Guide to Weight Training and Total Fitness separates the facts from the myths and gives you an all-around view of this fascinating fitness phenomenon. We'll help you decide what type of training suits your needs, and give you the exercises, routines, and nutrition tips to reach your goals.
Whether you're a wannabe lifter or seasoned athlete, this little study guide answers your important questions:
Does weight training provide the type of cardiovascular workout that benefits the heart and aids in weight loss?
Will women become huge and masculine if they lift weights?
How can I build muscle and increase flexibility?
What foods and vitamins provide good nutrition, energy, and muscular growth?
Are those expensive nutritional supplements necessary for building the kind of body I want?
Does muscle turn to fat if I stop working out?
What routine should I use?
This guide walks you through the basics (what are sets and reps) and the intermediate (is circuit training or priority training better for me) and introduces you to the advanced stages (what are supersets, giant sets and plyometrics.)
Of course, you'll need to know a lot about the foods you'll be eating. Part Three: Eating Right is Half the Game explains calorie counting and the roles of proteins, fats, carbohydrates, vitamins and minerals in sculpting your body.
Besides the loads of practical advice and actual pictures of ordinary people performing the exercises, you get:
POINTS TO REMEMBER
You are never too old to begin, but you are never too young to get a doctor’s OK first.
Don’t try to impress anyone by lifting more than you should.
Don’t expect fantastic results overnight or in a pill.
Pain means stop.
Life is good.
Don't just train hard, train smart!
The KNOWLEDGE BLASTER! Series compresses a great mountain of available information into easily digestible morsels.
You can use this reference work as a launch pad to propel yourself into more in-depth studies. However, if you find this little study guide provides all the information you need, then consider your knowledge...
Blasted!
We wish you the best of luck in your quest for knowledge in this fascinating subject. 'Bye now.
And, oh yes, buy now!
Yucca Road Productions
Yucca Road Productions started as all great enterprises do... having a cup of coffee with friends at the kitchen table. One of our little gang of misfits had decided he was destined to appear on the Jeopardy! game show. The rest of us were foolhardy enough to volunteer our surprisingly diverse knowledge sets for the task of preparing him for said destiny.A couple years later, we had accumulated so much info, it was nuts. After deleting what we decided was "trivia" in the game show's dozen or so most-used categories, we figured we could teach anybody to do well on a game show. Or an exam. Or trivia night at the neighborhood pub. Oh, yes... we nailed that one.And so, the Knowledge Blaster! series was conceived and delivered!Then Terry Marsh wrote a couple novels and approached us about getting them published. We liked the books. So, after coercing him into buying bagels for everybody, we added him to our list of ne'er-do-wells.Then Leo Moss surprised us with a book of more-or-less poetry and a novel about a reluctant magic man. We added his works to the list, too. We had to. Moss is the only guy in the group who can spell without a dictionary (so we made him editor), and we just can't find anybody else who will work for the "prestige" of it. Just kidding, Leo.So, time passes, as is its habit. We're still at the kitchen table, wondering what might happen next. We hope it involves pizza, but you never know.
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Knowledge BLASTER! Guide to Weight Training and Total Fitness - Yucca Road Productions
Knowledge Blaster! Guide to
Weight Training and Total Fitness
By Yucca Road Productions
Copyright 2020 Yucca Road Productions
Smashwords Edition
yuccaroad.com
Smashwords Edition, License Notes
This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold
or given away to other people. If you would like to share this book with another person,
please purchase an additional copy for each recipient. If you’re reading this book and did
not purchase it, or it was not purchased for your use only, then please return to your
favorite ebook retailer and purchase your own copy. Thank you for respecting the hard
work of this author.
The Knowledge BLASTER! Series consists of books of general and academic interest, written with the specific intention of compressing a great mountain of available information into an easily digestible morsel.
You can use this reference work as a launch pad to propel yourself into more in-depth studies. However, if you find this little book provides all the information you need, then consider your knowledge...
Blasted!
Yucca Road Productions
yuccaroad.com
Contents
Part One: I Really Should Do Something!
Myths and Misconceptions … "I Shouldn't Weight Train Because...
In Truth is Power … I Should Exercise Because...
Why Weightlifting? It Ain't Aerobic, Is It?
Circuit Training: Aerobics and weight lifting?
Priority Training
Free Weights Versus the Machine
Part Two: Okay. So... Let’s Do It!
So, These Are Your Muscles (Front) ….. (Back)
And Here's What You Do With Them!
Weight Training Exercises for Muscle Group
Now You Just Need Some Pictures (Standard Exercises)
The Routines
Checking Your Heart Rate
Estimated Maximum Heart Rate
Warming Up and Cooling Down
A Word (Or Two) Of Caution: Be Informed And Beware!
Some Useful Tips
After the Break-in Period
Advanced Training
Part Three: Eating Right is Half the Game
Calorie Counting
Calories Used Per Minute of Activity
Protein
Carbohydrates
Fats
Vitamins and Minerals
Whole Foods: Oysters To Chocolate
Drugs and Tobacco
Points to remember
Glossary
Selected Bibliography
Part One: I really should do something!
Myths and Misconceptions
I Shouldn't Weight Train Because...
1. I’ve heard the saying, `no pain, no gain.’
—This bit of misinformation has been passed around among the locker room crowd so long that it has gained unwarranted credibility. The fact is, if it hurts, you’re doing it wrong.
Overloading your muscles to make them strong can be uncomfortable, but discomfort is not pain.
2. I’ll get a hernia, lifting weights.
—One researcher found that weight lifters were twenty times less likely to rupture than non-lifters. (Ask around at a gym and chances are good that nobody there even knows a lifter who’s ruptured.) Of course, some people are predisposed to rupture, and a good hard cough can do it sometimes. A sound program requires that you start with weights that you can easily handle and stay with them until you are capable of more. When in doubt, ask your doctor.
3. When you stop working out, all that muscle will turn to fat.
—Not so; muscle does not turn into
fat. But if you continue to eat the same amount without burning off
the fat with exercise, muscle decreases, fat increases. Exercise or lack of exercise may cause one to be replaced by the other.
4. Weight lifting makes women look too muscular.
—This fallacy might be attributed to the high visibility of female body builders in