LeongOrthopaedicHealth@gmail.com
WOW! You Only Need to Weight Train Once a Week?
It’s the truth.
You only need to commit to ONE full-body weight training session per week. You only need to pay your personal trainer for ONE visit a week (assuming you do your cardio on your own).
For most people, an all-or-nothing, shoot-for-athlete-level approach to fitness doesn’t work. Puffing yourself up, making that determined resolution you’re GONNA DO IT! and commit to gym visits somewhere between 3 – 7 times a week … usually fails.
Why?
Because most people don’t have the time or inclination for extreme fitness. Most people have more important things to do. Unfortunately, that all-or-nothing mindset can be discouraging enough that people stop exercising completely.
Think of the CEO of a prominent corporation. Or an award winning architect known for monumental landmarks. Or even a best-selling author whose novels are translated in 17 different languages. Their time is sacrosanct!
Are you one of these successful time-pressed individuals?
Yes, you are!
Save time and money. Spare your body the inflammation from over-training that causes pesky aches, pains, and even illnesses. Yet ensure optimal health by:
- Strength training once a week in the gym to maintain muscle mass.
- Completing a quick daily stretch routine.
- Combining cardio/movement with fun and social time with family and friends.
The Ten Principles of “The WOW Method”
- Each muscle group is strengthened once a week in a full-body workout including nine exercises for the prime mover muscles, and various exercises — prescribed as needed — for the accessory/stabilizer muscles.
- One set per exercise.
- Slow controlled repetitions executed with strict form and perfect posture.
- Continue repetitions until the targeted muscle group comes to temporary muscular failure. (It’s not necessary to take the set to muscular failure — just the most efficient way to gain strength and muscle.)
- If a muscle group fails before the 14th repetition, the weight is too heavy and is decreased slightly for next week’s workout.
- If the muscle group fails after the 20th repetition, the weight is increased slightly for the next week’s workout.
- For the duration of each set, the abdominal muscles (below the belly button) remain fully contracted whilst allowing the rib-cage to relax for maximum breathing capacity.
- Exhaling upon exertion reduces the pressure on the heart and blood vessels. Exhale during the contraction phase of the exercise. Inhale deeply while slowly returning to the starting position.
- Upon completing the set, targeted muscles should be stretched immediately. The muscle group is warm from exertion, maximizing the stretch’s benefits.
- Top priority is maintaining muscle balance and ensuring the optimal health of all soft tissues and joints.
– LEONG Orthopaedic Health
Ready to weight train (a full-body session) once a week and transform your body? Wait. You don’t believe training once per week will work? No problem. More information:
personal training
by appointment only. Please email:
LeongOrthopaedicHealth@gmail.com
If you like this article, please share it!
All rights reserved; no part of this publication may be reproduced or transmitted by any means, electronic, mechanical, photocopying or otherwise, without prior permission. Copyright 2015.