The Resistance Training Revolution

Because most of us are too busy to try to manually burn 500 calories a day, doesn’t it make sense to teach your body to automatically burn an extra 500 calories a day?

PLANNING FOR FAT LOSS Most people are interested in one, high-priority goal: lose body fat. Let’s look at how to do that in the easiest way possible. Here are the steps:

This is due to the full-body activation of the CNS. As another analogy, think of your CNS as the amplifier of the body and your muscles as the speakers. You can have huge, powerful speakers, but with a small, weak amplifier, you won’t get much sound coming out of the speakers. This is why it was hard for you to squeeze as hard as you could while ke

Although muscles respond to any resistance, they

visibly respond best to heavy resistance. For background, your muscles are made up of two general categories of muscle fibers: type 1 (slow-twitch) and type 2 (fast-twitch). Slow-twitch muscle fibers do well

you are intermediate to advanced, stop your reps at the point where you feel like you can maybe squeeze out two or three more reps before you “fail.” This will result in faster and more consistent progress.

that it reduces average longevity more than twice as much as heavy drinking and more than three times as much as obesity (which is often a consequence of loneliness and isolation). Further, loneliness is as physically dangerous as smoking fifteen cigarettes a day and contributes to cognitive decline, including a more rapid advance of Alzheimer’s di

So, train at a low to moderate intensity, never go to failure, and do your workouts a few times a week—and you’ll make amazing progress. The workouts in this book will help you apply the right intensity for the best results.

Unlike with fat and carbohydrates, the body does not store protein, and therefore has no tank to draw on when it needs new provisions—which is why you must eat protein with most meals, regardless of what diet you follow.