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Lift. Just lift.
Welcome to my Marshcast blog. Yes, now I have two...one here and one at Blogger.com.

I know that I skip around to all sorts of topics. When I am not writing its basically because all that is on my mind to write about revolves around politics and, frankly, I don't really want to write much about them even though its probably the subject about which I can discuss more effectively.

I've been stepping up my exercise program over the past couple of months and feel the need to share why I am having what I believe are the best results of my life.

I firmly believe that people over 40 need to be on a weight-lifting program to get healthy and stay healthy.

It doesn't matter if you are a man or a woman, big or small, or even if you have never lifted weights before in your life.

Currently, I am feeling better than I have in quite some time and that is despite the fact that I used to have a bad back, bad knees, and even have torn the labrums in both of my shoulders. 

Do the scientific research yourself. What I am going to do is simply list my workout plan as it stands right now.

The important part is to go. Go often. Don't eat like a horse. Side note...the book on weight loss should only have one page which includes this statement, "To lose weight, eat less and burn off more."

You will find that it is NOT necessary to lift great amounts of weight to achieve results. I have done that in the past and, truly, there is a lot of pain involved in lifting very heavy. I am talking about just lifting for general, all-around good health and for a change in body style.

Go at least 4 days a week. 5 is better.
I no longer worry about working one particular muscle group one day and then resting it for a while. I do pretty much EVERY muscle group, EVERY day.

Start with this routine or some version of it.
Do 2 sets of 10 repetitions of each exercise unless otherwise mentioned.

1- Bench Press
2- Side Shoulder Raises (Alternate days with Front Raises)
3- Situps - on a bench with a bit of an incline. Increase incline. 15 repetitions
3- Situps - find another abdominal machine to use or do crunches. 20 repetitions
4- Lat Pull Down (for your back)
5- Incline Bench Press
6- Seated Rows
7- Shoulder Press
8- Flys (a fly machine is great if available. If not then use dumbbells)
9- Seated Leg Press
9- Calf Raises (If you get the right machine for the Leg Press, follow the set with your leg raises.) 20 repetitions
10- Leg Curl
11- Leg Extensions
12- Triceps Pushdown
12- Triceps Extension (if you have the machine for the pushdowns, yank off most of the weight and do the extensions with one arm at a time.)
13- Arm Curls with barbell or machine
13- Arm Curls with dumbbells (right after the barbell.)

Now, instead of sitting at one exercise and knocking them out, break them down into groups. Do 1 set of #1 and then go do one set of #2 and then back again. Rotate between 3, 4, & 5...one of 3 then go to 4 then 5 then back to 3, 4, and 5 again. Then go to 6,7,8. Then 9,10, 11...same thing, one set of each then to the next one in the group. Then 12 & 13.

If a machine is taken, don't worry about it. Just switch around something and come back to it. If you move from one machine after doing a set and it is taken when you get back, don't worry about it. Come back to it.

It looks like a lot and if you haven't been lifting in a while, or have never lifted, it is for a while.

Remember, this is about getting in exercise, burning fat in the best way possible, and reshaping and toning your body. Working out this way gets more exercise in during any given period of time. This will provide cardiovascular benefit if done this way too. Keep in mind...cardio work is working your heart. You are working your heart when you are doing ANY kind of exercise. You can increase your heart rate getting in more repetitions in an hour than if you were lifting to become a body builder or a power lifter. Lifting this way will increase your heart rate.

Use an amount of weight that is comfortable for you to start this process. The key is to get started and then be honest with yourself. If that starting weight is way too light, you will know it. But don't worry about it when you first start. Pat yourself on the back for getting there and doing something. The earlier exercises will be a little easier at first. Don't overload the bars or the machines. If you can't do ten repetitions in your set, then the weight is too much.

Don't worry about increasing the numbers of sets for a while. You can increase some weight. Once you find yourself in a good habit of getting to your workouts when you are supposed to go to them, then add a set of everything except for situps, triceps and arm curls. Stick with 2 sets of them as listed (since you're really doing more than 2 anyway.)\

I don't write down any "progress" at all. That's basically because I can remember my routine and what I am lifting and what I did lift in the past. That's just me though. If you want to track, then by all means, track.

Measure your success by how you feel and how you think you look in the mirror. A scale is a way to measure weight. You may find that you look different after a while, but maybe not much lighter. That number on the scale is much less important that how you feel. You will put on a little bit of muscle which weighs more than fat. Don't worry about it...especially you women. You are not going to get all bulky lifting this way.

About pain. Pain is often an indicator of something that is damaged. It can, sometimes, also be a symptom of weakness somewhere either physically or even mentally. Be honest with yourself. If you truly have pain...go to a doctor. If the doctor says nothing is wrong, then guess what? Your problem is in your head.

If you do have that latter issue, I can help with that through my hypnotherapy practice. You can even visit the Store here and find the Performance Enhancement recording which is for sale at just $49.99. It will help.

If you have a problem controlling your food intake, find the Weight Loss recording. If you need some Motivation for Exercise, find that title.

If you want a completely new and measured nutrition plan, find a nutritionist.

You can work through some pain. As mentioned I tore the labrums in both my shoulders (lifting too much weight years ago.) When my doctor told me that he said I had two recovery options; 1- surgery with a year-long recovery period or; 2- I could rehab it myself in the gym. I chose option #2 and while it took a little time I can now actually lift more weight than the weight which initially caused my injury. This particular injury will never heal but still my shoulders are stronger than ever before. The same thing happened for my knees and I no longer have the back issues I used to have. (A combination of back exercises and abdominal exercises.)

I do also run as a basketball official which provides exercise for me but frankly, that injures me while my current weight-lifting plan does not. Any health that I believe I have is based on my time in a gym, lifting weights.

I should say mention that I had been a personal trainer for a while and certified to be one. But don't allow that fact to make you believe I really do have any expertise at all. I simply throw this out there based on my own personal experience. Your experiences will be different. However, if you have never had a program before or would like to try something different, I have laid out one that has been working for me.

Done.





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