Lesson 17: Little-Known Benefits of Muscle Building!

1. Lesson 17: Little-Known Benefits of Muscle Building!

2. Are you ready to look like the athletic, sculpted celebrities? This lesson, along with your Club Reduce Maintenance Plan, will give you the know-how to get and keep the results you’ve been looking for!

3. It’s time to get over the idea that nothing can change. Quit holding yourself back and get to work!

4. Don’t be one of those people that miss out on the benefits of strength training, simply because you don’t understand what they are.

5. The following facts will help you better understand what strength training can do for you!

6. Fact:Did you know that a pound of fat takes up more room than a pound of muscle?

7. Fact:Muscle tissue is active. It burns calories throughout the day.

8. Fact:1 pound of muscle burns about 35 calories a day.

9. Fact:Strength training elevates your Resting Metabolic Rate (RMR) permanently. This means you burn more fat while resting.

10. Fact:60% to 75% of your daily calorie burn is accomplished through your RMR. Any increase in your muscle mass will help improve your fat burning ability.

11. Fact:Your metabolic rate stays high, even when you are inactive, if you do strength training at least twice a week.

12. Fact:Muscle building increases energy, endurance, and flexibility.

13. Fact:Strength training, if done correctly, will release powerful hormones that will encourage your body to reach and maintain a healthy weight.

14. Fact:Muscle weighs more than fat. Don’t be tricked by the scale if your weight goes up when you start strength training exercises.

15. As you can see, when it comes to changing how your body looks, strength training is miles ahead of aerobic exercises.

16. If you’re new to strength training and feel a little lost, don’t worry. We have a few tips to steer you in the right direction.

17. We will show you some routines that are easy enough for beginners, but perfect for more experienced weight lifters, too.

18. When getting started with strength training, it is important to work each muscle group.

19. Don’t leave anything out! Leaving muscle groups out to avoid bulking up could cause injury later on.

20. To achieve the legs and stomach that you aren’t afraid to show off, work your hamstrings and abs. Try lunges, leg curls, crunches, and reverse crunches.

21. Impress everyone when you wear your favorite tank top by toning your arms. Work your biceps and triceps. Do bicep and hammer curls, tricep extensions, dips, and kickbacks.

22. For your chest, back, and shoulders, try bench presses, push-ups, a seated row machine, or overhead presses.

23. Here are the answers to some of the most common frequently asked questions we hear from our patients about weight lifting:

24. “How many sets or reps should I do?”

25. Your decision should be based on your goals. For health and endurance, complete 1-3 sets of 12-16 reps.

26. For fat loss, complete 1-3 sets of 10-12 reps .To gain muscle, do 3 or more sets of 6-8 reps until you are fatigued. Beginners, give yourself several weeks of conditioning before moving to this level. You may need a spotter.

27. “How much weight should I use?” It’s up to you. Start small to figure out how much you are comfortable with for the required amount of reps. You can increase from there.

28. “Where should I work out?”

29. Go to the gym for variety.Visit the gym to get both the use of machines and free weights.

30. Stay home to save time and money.If you decide to work out at home, you may want to consider purchasing resistance bands, an exercise ball, dumbbells, or a barbell set.

31. Here are a few additional tips to help you on your journey to a sexier you:

32. 1) Get Intense! Increase your intensity regularly to avoid plateaus. Increase the amount of weight, change your sets or reps, alternate exercises, and change the type of resistance. Switch it up monthly or even weekly.

33. 2) Warm Up!Always warm up before you start lifting weights. This helps get your muscles loosened to prevent injury. Do some light cardio first, and don’t forget to use Solutions4 Exercise Gel.

34. Don't hold your breath! This may seem a little silly, but you may be surprised how often you forget to breathe deeply while exercising. 3) Breathe!

35. Recovery days are important! It’s during rest periods that your muscles grow and develop. Never work the same muscle group two days in a row. 4) Rest and Recover!

36. 5) Be Slow! Don't use momentum! You should not have to swing to lift the weight. If so, the weight is too heavy.

37. Before you go, there is a supplement you can take, with the recommendation of your Club Reduce Doctor, to help you lose weight and become healthy.

38. IntroducingSolutions4Cardio Health Essentials

39. Solutions4 Super Cardio Mix delivers huge heart-healthy benefits in just one easy-to-use power pack. With L-arginine, L-citruline, and CoQ10, this formula supports the entire cardiovascular system, healthy blood pressure and cholesterol levels, and nourishes the heart and vessels with essential nutrients.

40. It also: • Improves circulation • Repairs damaged tissue of the heart and veins • Lowers cholesterol • Lowers blood pressure • Improves oxygen • Helps regulate heartbeat • Reduces plaque in bloodstream

41. ORDER ONLINE! Don’t Forget! You can have Solutions4 products delivered right to your door! On top of that, if you order online, you may receive a special discount.

42. Finally, here’s a quick review of the basic healthy living guidelines that promote long-term weight loss and maintenance (available for download at the end of this lesson).

43. Top 10 Healthy Living Guidelines 1. Replace 1-2 Meals Daily with Solutions4 Nutritional Shake. 2. Anchor Your Diet with Fresh Vegetables and Fruit(at least half of everything you eat should be a vegetable or fruit). 3. Avoid Processed Foods and Refined Sugars. 4. Use Healthy Oilsfor Cooking and Salad Dressing (a.k.a. cold pressed olive oil, flaxseed oil, coconut oil, etc.) 5. Stay Hydrated.Drink half your body weight in ounces of water every day. 6. Go to Bed Early and Get at Least 8 Hours of Sleep. 7. Keep an Food and Exercise Log.People who track lose twice as much weight. 8. Track Your Calories.For weight loss, women should eat around 1,000 calories and men should eat around 1,200 calories. 9. Take All Recommended Supplements(prescribed by your Club Reduce Doctor). 10. Limit Emotional Eatingby listening to Self-Mastery Technology (SMT)! (Available for download the end of this lesson.)

44. That’s all for today’s lesson. Now it’s time to LIVE IT! You have to implement what you’ve learned. You need to live what you’ve learned.

45. Do Your Homework! Every Learn and Lose lesson will include homework. Each week’s homework is designed to help you take simple, clear steps to LIVE what you’ve LEARNED. Download and read through it NOW. If you want to lose weight and regain health, the sooner you start, the better.

46. In this lesson, we talked about: • The lesser known benefits of strength training. • 2. What exercises you can do and where to train. • 3. The importance of Cardio Health Essentials and how it can help you lose weight!

47. Don’t forget! You can watch this again throughout the week. We’ll see you back here in 7 days for the next class. Keep this up, and you’re sure to Lose It!

48. Now go…