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Then return to starting position and rest for 5 seconds. Then
repeat. Do a total of 10 reps.
Do as many arm curls as you can on each side. This is a
basic starting work out. Once you feel no burn until you
pass 12 reps, increase the weight you lift slightly. The
optimal amount of weight to lift is an amount you can
lift at least 8 times, but begin to feel a burn before 12
reps.
Tips
Before you have breakfast in the morning,
have a warm mug of water with lemon juice,
which will kick start your metabolism. A mug
of green tea works too.
Know your limits. An injured body after two days
of over-training is going to achieve a lot less in 4
weeks than a less intensely trained body working
steadily towards a goal.
If you want results, don’t expect to see them in a
matter of a week. These things take time. Usu-
ally you begins to see results after six weeks of
intense training and healthy eating.
If you find stretching difficult, try stretch-
ing just until you feel discomfort, hold the
stretch and then relax. Repeat the stretch
and pull a little farther each time.
When running, be sure not to breathe
through your nose and out your mouth. It
does not help you at all. You need to breathe
through your mouth and out your mouth,
because you need all the oxygen you can get
to pump your blood and give oxygen to your
brain. You may get side aches but that is
only because your lungs need to expand
to take in the air, so to prevent that do side
stretches before running.
For cardio workouts, consider purchasing a
heart-rate monitor. It is possible to find them
at very reasonable prices online and they help
you avoid injury by preventing you from over-
training.
Warnings
Never starve yourself. Not only is it unhealthy,
it actually decreases your body’s ability to
shed those pounds.
Always, always stretch before you begin
the exercise part of your workout. This
prevents the tearing of ligaments and
tendons.