The Resistance Training Revolution

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.

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?

Resistancetrainingrevolution.com for video demonstrations of the exercises in the workouts coached by Sal Mapsmacro.com for a macronutrient and calorie calculator to help you figure out how much to eat for your body and goals Mindpumpfree.com for free fitness guides

How to measure your waist-to-hip ratio: Using a cloth tape measure, measure your waist—which is usually 2 to 3 inches above your navel. Then, measure the circumference of your hips at your hip bones. Divide the waist number by the circumference at your hip bones. This math yields your waist-to-hip ratio. What your results mean: The following table

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

Working out increases levels of brain-derived neurotrophic factor (BDNF) in the brain. BDNF acts like a kind of brain “fertilizer,” promoting the growth of brain tissue, and it helps preserve the health of your brain. High levels of BDNF have been connected with lower rates of cognitive decline and brain-related diseases, such as dementia, Alzheime

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

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:

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