How To Get Back In Shape
Strength Training - Power of 10
Strength Training transforms your body. If you are new to
strength training, you can create lean muscles, burn fat, strengthen bones, reduce pain all in one or two 20
minute strength training sessions per week with the Power of 10.
by Adam Zickerman
10, The Once-A-Week, Slow Motion Fitness
Revolution by Adam Zickerman is an easy way to get started with strength training or
The first part of the book focuses on the 3
pillars of the Power of 10:
Exercise & Fitness
Rest & Recovery
The second part of the
book covers strength training routines with straight forward instructions,
pictures and information on the muscle groups targeted.
This book covers exercise machines, free
weights, bodyweight routines, charting your progress and proper technique.
Power of 10 is recommended to help you get
back in shape with strength training. See results with 20' of strength training per
Power of 10 emphasizes the importance of rest and recovery when strengthening
muscles. This recovery phase is often overlooked when exercising.
The resistance you use for strength training may be free weights (like
dumbells barbells or kettlebells), resistance machines or your own body weight.* Or you can use
resistance bands. Strength training supplies and equipment:
With *Bodyweight Routines, you use the weight of your body to provide the resistance needed to
strengthen your muscles.
Bodyweight routines include exercises like chin ups, push ups,
chin ups, lunges or planks.
If you are able to support your body weight, this is a great way
to strengthen with a minimum of equipment needed.
If you are unable to support your body
weight, consider using an exercise ball or a Total Gym. Varying the angle of the Total Gym allows you to gradually increase the body weight
that you are supporting.
For more information on bodyweight strength training, see Craig
Ballantyne's Turbulence Training Bodyweight Routines.
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