Top 18 Benefits of Weight Training

1. Weight training tones your muscles which looks great and raises your basal metabolism...which causes you to burn more calories 24 hours a day. You'll even burn more calories while you're sleeping.

2. Weight training can reverse the natural decline in your metabolism which begins around age 30.

3. Weight training energizes you.

4. Weight training has a positive effect on almost all of your 650-plus muscles.

5. Weight training strengthens your bones reducing your risk of developing osteoporosis.

6. Weight training improves your muscular endurance.

7. Weight training will NOT develop big muscles on women...just toned muscles!

8. Weight training makes you strong. Strength gives you confidence and makes daily activities easier.

9. Weight training makes you less prone to low-back injuries.

10. Weight training decreases your resting blood pressure.

11. Weight training decreases your risk of developing adult onset diabetes.

12. Weight training decreases your gastrointestinal transit time, reducing your risk for developing colon cancer.

13. Weight training increases your blood level of HDL cholesterol (the good type).

14. Weight training improves your posture.

15. Weight training improves the functioning of your immune system.

16. Weight training lowers your resting heart rate, a sign of a more efficient heart.

17. Weight training improves your balance and coordination.

18. Weight training elevates your mood.

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From: Hut Allred, New Wave Fitness, Inc.

To: Eric,

Re: 11 Steps to Ensure Your Fat Loss Success

Today I want to share with you 11 Steps that will
absolutely guarantee you'll have the body your desire
in 90 days or less!

1. Persistence!

Persistence is the single most important factor in any
exercise or nutrition program. As you progress in your
fitness program there will be days when it feels like
you aren't seeing any results or you just don't feel
like exercising or eating right, but if you reflect on
your goals and be consistent your results will come
fast and furious.

2. Enlist the help of a support partner or coach.

Working out with others and having others hold you
accountable to your goals will help you achieve your
fat loss results much quicker. When you motivation
drops your coach is there to supply you will a little
kick in the butt!

3. Don't take advice from everyone.

Listen to those people who are knowledgeable in the
health and fitness field. Many well meaning friends
and family provide us with bad advice which sends us in
a negative directions. It pays to get proper advice
from the beginning.

4. Surround yourself with winners.

One of the key qualities of all successful people is
that they avoid negative people and they spend the
majority of their time surrounded by those who have
already achieved what they themselves seek to achieve.

So if your goal is to lose 20 pounds by eating
healthy and living an energy full life - then seek out
others who already live a healthy lifestyle and have
achieved the same goals you have. Hanging out with
people who just talk about getting in shape but never
take persistent action will ensure that you never
reach your goal.

5. Know your outcome.

Have specific goals. Get a photo (or several) of what
you WILL look like when you reach your goal, then focus
only on that image. Quickly erase any negative beliefs
or images that may enter into your mind during your
day.

6. Increase you water intake.

Water is a key component to life. It's impossible to
survive without fresh, clean water each and every day.
If you don't consume enough water every day, your body
will age faster, appear fatter, be more susceptible to
germs and colds, lose joint mobility, and much more.

A general rule of thumb is to take your bodyweight and
divide it by two to get the ounces of water you
should drink daily.

7. Increase the number of meals consumed per day.

The single most important factor to increasing your
metabolism (the speed at which your body burns through
food) is to increase the amount of food you consume.

You should aim to consume 5 - 6 small meals consisting
of lean protein, starchy carbs and fibrous carbs every
3 hours. This will help you stabilize your blood sugar
levels, keep you burning fat and elevate your energy
levels.

8. Visualize Clearly and Frequently.

Design your new body in your mind first. You cannot
achieve your idea of the 'perfect body' if you don't
have an idea of what the perfect body means to you.

Take 10 minutes, get comfortable, fully relax, then
begin to dream about what you will look like when you
have achieved your goal. Be specific, what will you
look like, what will you feel like, what will others
say to you. Then write this image down. Review this
image frequently throughout the day .

9. Increase your lean muscle.

Lean muscle is the key to stoking metabolism and
burning fat like crazy. The single best way to
increase your lean muscle is to perform resistance
training three times per week.

10. Consume a post workout shake.

After your resistance workout it's critical to put your
body into a recovery state and maximize metabolism. By
consuming a shake of protein and carbohydrates you'll
ensure that you prevent any unnecessary soreness and
start to rebuild your muscle tissue.

11. Cardio...Cardio...Cardio.

Cardiovascular exercising in the form of intervals
(varying from high to low intensity) helps to get you
lean and maximizes your metabolism almost as much as
resistance training.

You no longer need to be doing slow boring cardio
sessions. Not only are they outdated but they're
ineffective. Stick to shorter more intense bouts of
exercise and reap many more benefits.

Train Smart,

Hut