July 7, Video Conference and Training Call

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1 Session #7 July 7, 2015 Video Conference and Training Call Today we covered several exercises for the arms: 1. Standard curl 2. Tricep extension 3. Hammer curl 4. Tricep extension 5. Reverse curl 6. Tricep extension 7. Cross over curl 8. Tricep extension For the shoulders we did: 1. Front lift 2. Side lift 3. Front to side lift 4. Side to front lift For the stomach we did: 1. Standing crunch 2. Left crossover twist 3. Right crossover twist 4. Front to side lift with knee raise 5. Side to front lift with knee raise These exercises are in my fitness books, you can call me if you need help and I will arrange a private training or you can wait till the video is on the website for your review Hector Sectzer 15tobefit.com 1

2 21 RULES FOR WORKING OUT 1. Perform one set of 4 exercises for each body part. 2. Select a weight resistance on each exercise that allows you to do repetitions easily for a total of one minute without stopping. Repetitions must be smooth, with correct steady form, through the full range of motion. If repetitions cannot be performed properly, the resistance (weight) is too heavy. 3. Allow your breathing to control your repetitions. 4. Replace straight bars with dumbbells or EZ bars or bands whenever possible. 5. Continue each exercise until you reach the one-minute timeline then switch to the next exercise. 6. Increasing weight is nowhere near as important as perfect form, correct breathing, and muscle concentration. 7. Make certain that the only part of the body performing the exercise is the part chosen for that particular exercise without cheating movements or creating neck, shoulder, and back stress. 8. Position your body in a straight, aligned manner and maintain that position throughout. Avoid twisting or shifting your weight during the movement, or making fast jerking movements. 9. Maintain a loose, comfortable grip. Never squeeze the handgrips tightly as these results in shift of concentration, incorrect form, cramping and elevated blood pressure. 10. For overall growth stimulation and to get the best results out of the workouts, select exercises that isolate and work the largest muscle groups first, then each day proceed on working on the smaller muscle groups. Example: Day 1: back, Day 2: shoulders, Day 3: hips and thighs, Day 4: chest, Day 5: biceps, Day 6: triceps, etc Hector Sectzer 15tobefit.com 2

3 11. Accentuate the lowering portion of each repetition as well as the release portion of the exercise without springing off the repetition or slamming down on the body part. Lift resistance or perform positive work at the same speed as when you lower the resistance or perform negative work slowly and smoothly. 12. Use as much of your range of motion as possible on each exercise to develop full range strength and flexibility. Concentrate on flexibility before each workout. 13. Breathe correctly. Do not to hold your breath while training. Breathe in through your nose and out through your mouth. If you feel more comfortable also breathing out through the nose do so, but always breathe in through the nose. 14. Move slower, never faster, if in doubt about speed of a movement. Allow your breathing to dictate your pace in each set. 15. Don t ever sacrifice form for speed. Go from one exercise to the next without any loss of time. 16. Follow the routine as instructed in your video or book unless it is too high impact or it requires for you to do unorthodox, complicated moves. 17. Finish your entire workout in 15 minutes unless you have successfully increased your PDR. 18. Rest a minimum of 24 hours and not more than 48 hours between successive workouts. 19. Keep accurate records-date, resistance, weight used, and overall training time-for each workout. 20. Always vary the workouts. 21. Make sure you read this and follow it Hector Sectzer 15tobefit.com 3

4 THE IDEA IS: 1. To correctly activate the core of your body and generate all the energy for your exercises from that prospective; 2. To concentrate on the specific muscle you want to make grow or define; and 3. To carry through the correct form, the correct breathing, and the right combination of exercises. TO HAVE AN INJURY-FREE FITNESS PROGRAM YOU MUST AVOID THE FOLLOWING KEY ELEMENTS : 1. Incorrect workout procedures Most workouts are designed without taking into account the dangers of cumulative injury. 2. Inability to cycle the workout No matter what your workout consists of, the constant wear and tear on the same muscle group will cause damage to tendons, ligaments or joints or all of the above. Laying tracks is one of the most damaging results from workout programs. 3. Incorrect form. 4. Incorrect breathing. 5. Lack of concentration during a workout. 6. Prolonged stressful workouts. 7. Improper guidance. 8. Unreasonable goals. 9. Competing with your workout partners Hector Sectzer 15tobefit.com 4

5 10. Pushing yourself beyond your limitations. 11. Whenever possible replace straight bars with resistance bands, dumbbells, or EZ curl bars. 12. Self -competition. 13. Feeling that if you don t lift heavier and do more reps, you are not improving. 14. Following the guidance of a trainer that is not qualified or has not properly evaluated the breaking point of someone older or in poor shape. WHY DO WE ALWAYS QUIT WORKING OUT We quit because: 1. We keep getting hurt. 2. We don t have the time to go to the gym. 3. We see no improvement. 4. We are sore all the time. 5. It s no fun. 6. It wasn t our idea to start working out to begin with. 7. We mistakenly think that whenever we stop working out our muscles will turn to fat anyway. 8. We don t want to get too big. 9. The wedding is over. 10. Cake tastes too good Hector Sectzer 15tobefit.com 5

6 11. We think that when we get old we will lose it all anyway. 12. Our spouses don t work out. 13. The club is too far away. 14. Our workouts interfere with our eating junk foods and other bad habits. 15. It s too much of a sacrifice to do it all the time. 16. Your significant other does not want to risk you looking too good. 17. And many others, you fill in the blanks. Hector Sectzer Fitness, Weight Loss and Longevity Expert 2015 Hector Sectzer 15tobefit.com 6

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