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Air Up There And1 Or How To Increase Vertical Jump

Since the term “dunk” was born in 1936 millions of basketball players tried to add this “move” to their repertoire or at least to learn it. Back then the New York Times journalist Arthur Daley watched some basketball players of the McPherson Oilers bringing the ball above the basket and throwing it through the rim. He compared this motion with dunking a cookie in your coffee and the most popular move in basketball was born.

Since then there has been an incredible evolution of the “move” called dunk. Julius Erving, Michael Jordan, Vince Carter – they all took the dunk to the next level. Last year TJ Fontenette, aka The Air Up There from the streetball crew called AND1

became the first man to complete a 720-degree dunk – that’s two complete rotations in the air!

So nowadays every kid wants to dunk long before he can even make a layup. But why is the dunk so popular? Let’s ask Vince Carter, arguably the best dunker in the world:

“Because most of the people who watch or play basketball in their spare time can’t do that stuff. But they want it. A lot of guys have a killer crossover, everyone can deliver a behind the back pass and hit from halfcourt. But how many people can throw down a 360?”

It is simple – once you can dunk you never want to loose the feeling you get rising up in the air, throwing the ball through the rim, the nylon or the chain net, hanging at the rim and looking down on your embarrassed opponent who seconds ago was trying to block you…

“Dunking the ball is better than sex!” – Shawn Kemp, one of the best dunkers in NBA history

This comparison gives you a roughly idea what kind of feeling it is to dunk. Ok, but now let’s have a look why the most people who play basketball and want to dunk actually don’t make it.

The most popular excuse goes like this: “I’m just too small!” And this one is definitely wrong. Why? Because if you’re over 5’7″ – that’s the height of the smallest NBA slam dunk champion Spud Webb – and have no chronic health problems (knees, ankles, back) you definitely can learn to dunk!

So, if it’s not the height, what’s the secret about dunking? Why do so many people, even guys who play basketball regular actually fail learning to dunk?

Because the only thing they think about is how to increase vertical jump. They simply disregard that there are some basic but decisive principles that determine your success and besides the concrete exercises you have to be aware of:

1. Discipline. You have to work constantly on your jumping ability. Without discipline you won’t reach your goals and will loose your motivation.

2. Motivation. Wanting to dunk is just not enough! Face it: Every basketball player wants to dunk. You gotta have the right motivation. Dunking the basketball has to be a real goal for you – and an important one.

3. Workout plan. Write down a concrete workout plan and stick to it. For example: week one: losing extra pounds, running, stretching; week two : Squats/Jumps, Calf Raises/Jumps, Jump Rope aso.

4. Concrete Goals. You must have some concrete goals. For example: Gaining some inches in your vertical every week. Just check and note your progress. You also can concentrate on touching the rim with one hand first, then with both hands.

5. Patience. A lot of people think that they can learn to dunk in two weeks or less. That’s rubbish! Just notice the progress you make every week, your highlights (maybe you already can dunk with a tennis ball?) and the motivation will last.

P.S. If you take the whole thing seriously you will have serious results!

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The Flaw of Air Alert and Why Today I Only Use The Jump Manual

I’ve never been happy with my vertical jump height, but I’ve heard a lot of good things about two programs called The Jump Manual and Air Alert, so I looked into it. Air Alert promises to increase your jump height by 8 to 14 inches. The Jump Manual doesn’t mention a specific height, but it does say that certain athletes who have used the program have gotten from 10 to 25 inches higher. It appears as if Air Alert is based on a formula that delivers the same results for everyone who uses it, while The Jump Manual is geared toward your specific potential. The latter also seems more personal, since the creator offers individualized email training and has even set up forums where people also going through the program can chat and exchange ideas.

The guy who devised The Jump Manual has lots of experience trying out different methods of improving his own vertical jump height. He tried strength shoes, stair running, college programs, Air Alert, and pretty much everything else out there before doing the research to come up with Jump Manual. He wasn’t satisfied with the segmented approach other programs took, so he used his own experience and knowledge about all the aspects involved with increasing the height of your jump shot.

Air Alert doesn’t mention nutrition at all, and mostly focuses on different repetitive muscle exercises. Jump Manual has a whole section devoted to nutrition, including a guide. While the creator is not a nutritionist or dietitian, he has researched his points thoroughly, and the program has been positively reviewed by physicians. Jump Manual allows for the fact that nutrition equals health, and health in turn is a significant part of muscle strength and quickness. Without good nutrition, all the training in the world won’t be able to get an athlete to his or her full potential, and Jump Manual creator takes this into account.

A core point of The Jump Manual is that strength, quickness, and your brain need to be involved in any jump to increase its height in what the creator of the Manual calls a “height-reaching explosion.” The idea is that if you’re thinking about applying strength and speed during the same muscle contraction, you will achieve the greatest amount of height during your jump. Air Alert emphasizes training, but more of the endurance aspect. Repetitive training might add a few inches to your vertical jump, but the thoughtful, quality training The Jump Program endorses seems more likely to help you explore your full potential, as opposed to limit you to a preset improvement.

The thing I like most about The Jump Program is that it seems to be based on a holistic approach, focusing not simply on muscle exercises, but nine different variables – fuel, form, stamina, flexibility, and balance, for starters. It also includes the nutritional aspect of priming your body to achieve a higher jump, which Air Alert fails to mention at all. Air Alert seems stuck on what it terms “Habitual Jump Training,” which is supposed to strengthen your tendons, ligaments, buttocks, calves, and thighs with moves like the “kangaroo effect.”Air Alert and The Manual both make you take training to another level, but The Jump Program encourages low repetitions with more intensity. The entire program focuses more on quality over quantity. Since I’d rather use my brain and my body in tandem than just my body, I’m going with The Jump Manual.

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Can Exercising On An Elliptical Trainer Reduce Cholesterol Levels?

Americans have been told to diligently monitor their cholesterol levels, and if it rises above specific thresholds, 200 for total cholesterol and 130 for LDL, they need to take steps to bring it down to acceptable levels. This is important if we are to avoid heart disease. The result is that about one fourth of all Americans 45 years and older are taking a statin drug, according to the National Center For Health Statistics. While these drugs are successful at improving lipid profile, they are expensive and may cause side effects. Another option is to start an exercise program. Not only can you bring your cholesterol levels down, you would also enjoy the other benefits of an active lifestyle such as better energy, improved mood, and a stronger immune system.

Exercise can improve lipid profile by decreasing LDL and increasing HDL. This is done in a variety of ways. One of the most obvious ways is by allowing you to maintain a healthy weight, which is associated with lower LDL levels.

Researchers also believe that there are 2 other ways that exercise can reduce LDL. The first way is that exercise increases the size of the proteins that carry cholesterol through the blood. Smaller denser particles are considered more dangerous because they can get into the linings of the heart and blood vessels and cause damage, so keeping these particles larger reduces the risk of heart disease.

The second way is that exercise stimulates enzymes that help remove LDL from the blood and blood vessel walls and moves them to the liver for excretion. This is important because the body needs cholesterol for healthy functioning but it needs a way to get rid of the cholesterol when it is done with it. This process is a way of staying balanced.

Exercise can also raise HDL levels. Most studies have shown that aerobic exercise can increase HDLL by 3-6%.

So what kind of exercise is most effective for cholesterol levels? Research has shown that intense exercise is effective at improving levels, while less intense exercise is effective at maintaining levels. An elliptical trainer is a versatile fitness machine that will allow you to design a workout routine that will achieve either of these goals. If you are a couch potato and want to become fit you can start our slow, then use the features of the elliptical, such as resistance, incline, and strides per minute, to gradually increase the intensity as your fitness improves. The lower rate of perceived exertion, which means your body is working harder than it feels, makes it easier to maintain intense exercise levels. Since an elliptical workout is low impact, you can enjoy the benefits of fitness even if you have joint problems. And the pre set programs allow you to vary your workouts which will help avoid burnout.

Maintaining health cholesterol levels is important if you want to live a long and active life. A regular exercise program on a new or used elliptical trainer can give you a healthy lipid profile without the use of expensive drugs that may cause side effects.

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Jelqing Techniques for Girth – 3 Tips To Increase Penis Girth

If you are interested in increasing penis girth, then you probably already know how important increased width is. Women attribute the “size matters” issue with girth size. That is, yes size does matter, but it is not so much the length, but girth which makes the big difference in the bedroom.

If you are reading this article, you also are probably aware of jelqing, which is the exercise guys use to increase penis size. Jelqing both increases length and width. But a lot of guys are solely concerned with width, and could care less about length (again, they’ve become aware of what really matters when it comes to bigger penis size).

There are jelqing techniques for girth. Here are 3 tips on how to increase penis girth size with the jelq exercise.

  1. Basic Jelqing. The first jelqing technique for girth that should be tried is simply performing basic jelqing. Guys forget that basic jelqs do produce increased girth, and before trying any advanced techniques, one should do the basics first to see how well you respond as far as girth results go. Many guys will experience girth gains first, before even getting to length. Basic jelqing is performed with the penis being at about a 40-60% erection and the hands in the traditional “OK” sign, with thumb meeting the forefinger, forming a circle. One hand is wrapped around the base of the penis and gently and slowly forced towards the head, releasing just before reaching the head. Then the same is repeated with the other hand. A number of sets and reps are performed based on the routine you are following. Now while length gains are usually the main focus of performing basic jelqs, girth results should equally be expected, and you may very well be satisfied with the results, meaning you won’t have to do any specialized exercises for girth. And if you don’t mind some added length, then doing basic jelqs first, before getting into more advanced techniques, may be the best route to take.
  2. Reverse jelqs. A jelqing technique for girth specifically are reverse jelqs. This is simply doing basic jelqs, but instead of releasing before the head, you reverse the motion back down to the base. You will be working the shaft back and forth and generally a shorter amount of area will be covered, as you get a rhythm going. With basics, you are starting at the base and forcing your grip forward, which inevitably comes off as a stretching like movement. With forward and reverse motions, it’s more like an accordion. While you jelq forward, you quickly reverse before coming to a full out stretched position. Working in reverse you work more of the penis chambers which can lead to better girth gains. Now some guys will increase their “semi-erection”, closer to the 60 -70% mark. It’s hard to give exact percentages but in general a slight increase in the semi-erect state when performing jelqing techniques for girth is used.
  3. The V-Grip. An alternative for grip when performing jelqing techniques for girth is the “V-grip”. This is where a “V” is formed with one hand and placed on the top side of the penis at the base. The other hand is then cupped under the penis (not in a “V”, just “cupped” as if you were collecting water in your hand). Then the motion is forward and before the head you reverse it back to base. This is repeated for a certain number of sets and reps depending on what routine you are doing. You’ll see the “V-grip” focuses pressure specifically on the side chambers of the penis, working the girth aspects to larger penis size.

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All About Maltodextrin Supplement – Muscle Bodybuilding Supplements

You may not be aware that maltodextrin is the main component in almost all weight-gain products. It has a significant effect on the enzymatic process which allows individuals to perform better during exercise as well as bulk up on much needed muscle mass. This natural ingredient is highly useful especially for athletes and bodybuilders without the risk of side effects.

Maltodextrin is a complex carbohydrate that greatly helps individuals perform better and last longer to cope with the demands of heavily strenuous activities. Despite being a carbohydrate, it functions more by rapidly degrading the enzymatic process. Maltodextrin supplements are usually added to beverages in order to quickly replenish carbohydrate stores that may have been depleted during exercise. Maltodextrin provides 4 kilocalories per gram just like any other carbohydrate. The ingredient is a very convenient energy source that facilitates rapid delivery and absorption of important nutrients by muscle tissues. Muscle glycogen can instantly be replaced during or after exercise.

Maltodextrin is derived from cornstarch and is very easily digestible. The starch is initially cooked. Acids and/or enzymes are then added to break the starch into smaller polymers. The process is highly similar to what occurs inside the body when digesting carbohydrates. Some forms of maltodextrins are polymers of dextrose that are also referred to as glucose polymers coming in the form of dried powders. These do not contain much fat, fiber or protein although some products are highly known for having soluble fiber and is very useful in reducing fat and excess weight. Most products also do not add vitamins or flavors.

The term “maltodextrin” actually refers to varying lengths of dextrose polymers. Maltodextrin is not very sweet compared to dextrose. It is the primary ingredient found in most weight-gainer products and supplements and come in handy for individuals who need to gain more mass and weight such as ectomorphs. A lot of weight-gain supplements contain a lot of calories to help individuals move up in terms of weight and muscle and consume more than their average dietary intake without having to eat so much in several meals daily.

The fine white powder has a bland taste and mixes very well with different types of liquids. It also helps improve the ability of protein powders to mix with other liquids so most bodybuilders prefer to prepare their on-the-go meals by combining maltodextrin with 1 or 2 scoops of protein powder and 8 to 12 ounces of water. The product contains no fat and can provide energy for long hours.

Bodybuilders usually incorporate maltodextrin in their diets during the bulking phase. One drawback would be the extremely high calories that weight-gain products contain so although maltodextrin itself contains no fat, the excess calories will result in a combination of muscle and fat gain. By degrading the enzymatic process, conversion of carbohydrates to energy is reduced thereby allowing individuals to perform better for longer periods of time.

Maltodextrin is best mixed with about 50 grams of water or fruit juice in a shaker or screw-topped mixer. You may also blend it with protein powder since maltodextrin can improve the protein supplement’s ability to mix while the protein’s flavor can improve maltodextrin’s taste. Consume the mix pre-workout, during workout or post-workout to provide enough energy to last all exercises or to quickly replenish glycogen and carbohydrate stores. Every 50 grams of maltodextrin will provide around 190 calories, 47 grams of carbs and less than 2 grams of protein and fat.

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Nordictrack Exercise Bike Reviews

NordicTrack are a popular brand of exercise bike. They are popular because they come with one of the best consoles on any bike – certainly for a machine under a $1,000. But, are they a good machine overall, what sort of user do they appeal to, and what kinds of rating do customers give NordicTrack exercise bikes? The answers you get depend on the model of machine.

Most people can’t afford or justify paying more than a thousand dollars on a LifeCycle or Schwinn exercise bike. The biggest market for this type of fitness equipment is around the $500 mark and this is the niche that NordicTrack exercise bikes fall in to.

The most popular model is the AudioRider U300 bike; it’s also the cheapest, retailing for around $400. It’s an upright model and, for its price, you do get a lot of features. As you would expect it has magnetic resistance and it runs smoothly and quietly. The console really is the big plus point about this machine. It’s large, well laid out and easy to use; someone has described it as being like the dashboard of your car, which is a very good analogy. It displays the usual feedback data of time, speed, distance, resistance, pulse, RPM, carbs burned and calories burned. The handlebars have grip sensors to monitor heart rate and the seat is nicely cushioned. Another great feature is the AutoBreeze Workout Fan, which automatically adjusts the airflow to match your speed.

Getting to the more important features, you get 20 built-in workouts; 18 Personal Trainer workouts and 2 Heart Rate workouts. The personal trainer workouts will automatically adjust both pace and resistance during the workout to maintain the best optimized settings for aerobic, weight loss, or performance goals.

Many, especially first-timers, need motivation. It’s now quite common for all sorts of exercise equipment to be fitted with iFIT card technology. Each card is designed by a certified personal trainer and plugs directly into the bike’s console. During the workout, the trainer’s voice can be heard over the load speaker, helping you to achieve your specific goals. You can also download iFIT programs off the internet.

The bike also comes with Interactive Audio CrossTrainer, which is an interactive fitness coach that verbally and visually prompts you to perform a variety of strength-training and calorie burning exercises.

The AudioRider U300 is a great piece of kit however it really has been designed for casual or entry-level users. Those who are serious about bike training may find this machine lacks teeth. For instance, the position of seat and handle bars results in a sit-up-and-beg position. For more demanding training many prefer a more trapezoidal position with the hips up and shoulders down.

The AudioRider U400 is the same as the U300 except that it is a recumbent exercise bike. The features and workout programs are pretty much the same. It costs an additional $100. These bikes in which the user is in a reclined position are proving to be increasingly popular as they are more comfortable for those who have lower back problems or those who are overweight.

Lastly, there is the NordicTrack SL710 recumbent exercise bike. It retails for a little less than the U400. Personally, you are better off spending the extra and getting the U400. You only get 8 rather than 10 programs and the user weight capacity drops from 300 lbs to 250 lbs. The biggest claimed benefit of this bike is the Step-In design – this is where the center of the bike has been designed to be as near the ground as possible making it easy to get on and off the bike. The only reason to buy this model would be because you find it difficult to get on and off a more conventional recumbent.

In conclusion NordicTrack bikes are great value for money. If you’re a first time user or need something with a lot of motivational features then you should take a close look at these machines. However, if you’re a seasoned pro you should be looking at something a little more substantial like a Schwinn exercise bike.

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Kettlebell Calf Raises

Kettlebell calf raises can be a great addition to your kettlebell workouts. They are not very different to your traditional barbell and machine calf raises but as the weights will be supported from a different angle they will challenge the calf muscles in a slightly different manner and therefore encourage some additional growth where you had not quite filled that potential.

As with all calf raises there are a few different versions for you to experiment with and the main concern being how much of a stretch on the negative part of the movement you are wanting.

An athlete will find that they can lift a lot more weight when performing standing calf raises straight off the floor. In this movement there is no stretch on the downwards part of the movement as the foot goes from being flat on the floor to standing on the tips of your toes allowing the calf to contract before returning back to flat footed allowing the calf muscle to relax.

The other version of the classic standing calf raise is to use some form of platform. The most common platform to perform this movement would be a simply wooden block. The athlete is then required to stand with their toes on the end of the block with their heels hanging off. The athlete is then required to drive upwards to a position where their weight is supported on the tips of the toes allowing maximum contraction of the calf muscles before reversing the movement so that the heel goes below the flat footed position and the Calf muscle is stretched. At the lower part of the movement it is very important not to allow the calf to bounce as this can injure the Achilles tendon. Explode out of the negative back into the tip toed position.

To use Kettlebells for standing calf raises there are tow ways of supporting the weight, both of which will challenge the Calves in different ways.

The first and simplest method is to simply hold a kettlebell in each hand and allow to hang at the sides of your body. This way of holding the Kettlebells tends to put more strain on the outer part of the Calves which can create the fuller look of the Calves from the back view of the athlete.

The other and more difficult way to perform the Kettlebell Calf raise is to Clean the Kettlebells up to the Racked position. Once in the racked position is when you would step onto the platform if you are performing this type of calf raise. To perform Kettlebell calf raises from this position is far more difficult and due to the advanced centre of gravity the Kettlebells place on the Calf muscles you may find balancing a lot harder. It would be advisable to attempt the calf raises on the floor first of all if you wish to perform calf raises from the racked position. Once you can master the racked position kettlebell calf raises you will be challenging your calves with the stability of the movement and a lot of focus of the weight will be centralised towards the inner calf helping to create the Diamond shape of a well developed calf muscle.

This is again just one of many ways kettlebell exercises can provide the boost required to your workouts to encourage even more muscular growth and definition.

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Bodybuilding Pumps – Some Amazing Secrets To Getting Incredible Workouts And Healing Fast!

One of the keys to success in bodybuilding is to get amazing, incredible, testosterone pumping workouts. There are many ways to ensure that you get an amazing workout and have the incredible pump that you so desire.

Today, our bodybuilding experts are going to go over just some of the ways to help you get an amazing workout!

Great Pre-Workout

One of the first and most important steps to getting an incredible workout is to take a great preworkout supplement. While not completely necessary, a preworkout supplement can help you get an incredible pump and have the energy to blow through your workout.

Usually as you’re lifting your muscles may get tired, well if you have one of the best preworkout supplements you likely won’t feel this for a long, long time. A great preworkout supplement will let you keep going and get an incredible pump.


Niacin, or Vitamin B3, is on of the keys to getting a great workout. Niacin increases blood flow and dialates the blood vessels, getting more blood to your muscles as you’re lifting. It increases energy and greatly increases intensity. Sometimes when you take Niacin, especially if you’ve never taken it or just started to take it, you will “flush”. A flush is when your skin gets red and itchy, it’s actually a great feeling and lasts about a half an hour to an hour usually.

A niacin flush shows that your Niacin supplement is working. When choosing a Niacin supplement, be sure to choose one that is instant release, not time released, as instant release works much better for lifting and working out than the time released version.


Arginine is an amino acid that works in many ways to help give you an incredible workout. Arginine has a variety of functions including increasing bloodflowm, causing Human Growth Hormone to spike naturally and giving you more energy. Many people have reported an incredible pump when taking Arginine, and, as an amino acid, it works together with other aminos to help you get an amazing workout.

There are many factors that go into getting a great workout and an incredible pump, these are just a few of the key factors to get amazing workouts and feel great before, during and afterwords. With the right combination of supplements, every workout can be one of the best you ever had, and can give you an amazing pump!

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Five Easy Steps to Get Bigger Biceps

The biceps muscle is one of the most coveted muscles a person has. for some guys they can practically look at some dumbbells and POW- their arms get bigger. For those of us with out such a superior genetic makeup are not so fortunate. We have to work extra hard to get bigger biceps. Perhaps we have been working too hard. Muscles need time to recover and more importantly they do not do well if trained for a period of time exceeding forty five minutes.

Step 1: Keep your arm routine under forty five minutes.

The biceps muscle is actually two main muscles. To get bigger biceps we need to focus on each part of the biceps separately.

Step 2: Choose three to four exercises that target both the inner and outer head of the muscle. Guys (and girls) with really awesome biceps have a definitive line separating the two heads. to see the best results we must remember this principle. Try using a wide grip on an e-z bar for your standing curls, then switch to a narrow grip for your preacher curls. This will target the inner and outer heads.

A supine grip (palms facing in towards your thighs) should be used to get bigger biceps when using dumbbells.

Step 3: When doing dumbbell curls start with a supine grip, in the middle of your curling motion evenly rotate your wrist until you palm is facing up and at the top of your curl give it an extra twist t really squeeze the muscle hard.

To get bigger biceps we also need to keep stretching in mind.

Step 4: Choose an exercise such as inclined dumbbell curls and really let the arm fully extend and stretch at the bottom. This will allow more blood flow to the muscle cell tissue, pumping nutrients, which you need to get bigger biceps, into the muscle.

Studies have shown that when you work out in the evening you have an increased level of growth hormone.

Step 5: If possible schedule your workouts after work, and then go eat a healthy dinner.

This should help you to get bigger biceps, and it is a good guideline to follow for you other muscle groups.

Bonus Tip: If you are doing cardio before your weight training switch them. Cardiovascular exercise before a weight routine can cause muscle to catabolize. (eat itself) and there is no way that that will help you to get bigger biceps.

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Strength Training For Rapid Weight Loss


Did you know that muscle naturally decreases with age? And if you don’t replace the muscle, fat will take its place, talk about motivation! Which is where strength training comes into the picture because it can help preserve muscle at any age.

Either way, strength training should be a part of any good weight loss program anyway, because as you increase your lean muscle mass your body becomes better at burning fat! Now let just mention that when I say, “Strength training” I don’t necessarily mean that you have to be ‘Mr. Muscle’, but having a good percentage of lean muscle can really go a long way in helping you with losing weight.

Benefits of strength training

1. Develops strong bones

2. Reduces your risk of injury

3. Boosts your body image

4. Improves your stamina

5. Better night’s sleep as with all exercise.

Your strength training options

Gyms are the first place people think of when they want to do strength training because of all the available equipment. But it is also possible to keep your workouts at home if you have various types of tension bands, they work just as well! Hand weights also work well if you are just beginning plus you can even use your own body weight by doing push-ups, sit ups crunches and leg squats.

Starting out

It is always important to begin your workout session with about 5 – 10 Minutes of warming up using gentle cardio like walking or stretching. Start your workout routine with 12 reps of a lighter weight before moving onto the heavier weights, and then move to heavier weights until the 12th rep tires you out!

A good rule of thumb when you want to increase the weight you’re working with is to increase the weight in 10% increments.

When you are starting out with strength training, try and aim for about 2 – 3 sessions a week, that will be more than enough for you to start building lean muscle. It is also only natural to feel some soreness during your workout but never pain, so if you ever feel sensations of pain, stop immediately to prevent injury.

Like I said earlier, you don’t necessarily have to be Mr. Muscle in order to benefit from strength training, just as long as you have some lean body muscle, it will go a long way towards helping you lose weight. And remember to always give yourself one full rest day for every muscle group that you have trained!

Till next time!

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