Strength Training: Anaerobic (without Oxygen)
Adding muscle to your body composition is critical for
increasing your metabolism and ultimately turning your body into a fat burning
machine. Muscle is metabolically active
24/7 and requires a continuous supply of calories even while at rest. Bottom line is the more lean muscle you have
on your body the healthier you become.
The easiest and most effective way to add small amounts of
muscle to your body is resistance training.
Resistance training is considered an anaerobic activity
(without oxygen) and thus can only be sustained for a short period of
time. In other words strength training
is brief but intense.
To get the best results each muscle group should be trained
to failure once per week.
Do 2 difference exercises for each muscle group, i.e. Chest
Press, Chest Fly for 2-3 sets of 10-15 reps.
Allowing the muscle to fully recover yields maximal results.
Since the body has seven major muscle groups & there are
seven day in a week I have assigned one muscle group for each day as follows:
Starting with Monday as day 1 the Body part Of the Day (B.O.D) is Chest.
1.0 Chest (Monday B.O.D.)
2.0 Shoulders (Tuesday B.O.D.)
3.0 Triceps (Wednesday B.O.D)
4.0 Back (Thursday B.O.D.)
5.0 Biceps (Friday B.O.D.)
6.0 Legs (Saturday B.O.D.)
7.0 Core/Abs (Sunday B.O.D.)
I recommend training in this order starting with Monday for
1.0 Chest (B.O.D) exercises, 2.0 Shoulders (B.O.D) exercises and so on.
Each day has a designated body part so there is no confusion
on what to train next.
If you miss a day simply forward the missed muscle group to
the next day.
I have categories all exercises on the Core Energy Fitness
site to follow this format.
When Monday rolls around you know that’s always: 1.0 Chest
Go to the Core Energy Fitness site, pick the tool(s) you're
planning to use, then pick 2 different exercises in that category.
Perform 2-3 sets of 10-15 reps to failure.
Total time should be 10 minutes start to finish.
You won't even sweat that much so you can train with regular
clothes. No excuses!