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Full Body Workout 1

Full Body Workout 1

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Published by: hemavv on Oct 06, 2011
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FULL BODY workout
Back and Biceps



ll fitness girls agree that the best looking bodies are toned, symmetrical, lean and firm. So why are most women starving themselves and spending hours on cardio machines trying to be skinny? Lack of knowledge! Most women don't understand the importance of weight training and how it can help shape their bodies into fat burning machines. The more Legs and strong active muscles you have the more fat your Shoulders body will burn. Remember, muscle burns fat!
We hear women say that they are afraid to weight train because they don't want to get 'big and bulky'. Women who weight train won't increase their muscle size much, just their muscle's density and strength. So forget about that 'bulking up' fear. As a woman ages, she begins to lose more muscle because after puberty your essential muscle growth is over and your muscle starts to deteriorate. The act of pregnancy further accelerates your muscle loss due to the amount of protein your baby needs to develop, that requires the baby to steal protein (muscle) from you! Furthermore, pre-menopausal, menopausal and post menopausal women have lower hormone levels causing


Chest and Triceps


march-april ’09

Lauren Saunders
Age:26 Occupation: I have completed my BA LLB and currently deciding what career path I want to pursue. I also sell clothing from Brazil. Home Town: Northcliff, Johannesburg

In your fridge...
I eat a balanced meal of proteins, complex carbs and “good” fats. You will find lean chicken breasts, hake and salmon fillets, pineapple, berries, avocados, vegetables, fat free milk and salad goods in my fridge. In my cupboard you will find oats, honey, green tea, nuts and lots of peanut butter (my favourite)!

Big dreams...
My dream is to be healthy and to enjoy life to the fullest. I hope to have a family one day and to be the best mother I can be. My biggest dream is to fulfil God’s plan and will for my life and to live by Philippians 4:13 “ I can do all things through Christ who strengthens me.”.

Favourite past-times...
I love spending time with friends! Going to movies with my boyfriend and most of the time just chilling at home watching DVD’s and indulging in chocolate! When I feel like quiet time I read a good Christian book!

Favourite exercises...
I love training legs and abs! For legs I go to a personal trainer and he supersets all my exercises so that iI stay in the fat burning zone. I do squats, wall squats, walking lunges, reverse lunges, leg press, leg extensions, leg curls, calf raises and seated calf raises. Sometimes he supersets all of those exercises into one giant set! For abs I do a lot of crunches and weighted abdominal exercises every second day!

Advice to aspiring fitness girls...
My advice is to enjoy your training and your dieting to the full. Don’t ever let it get boring and if it does, then change it up. Always push yourself to do better and reach your goals. Never reach a plateau and stay there, make sure your goals are always changing! If you reach your destination reward yourself, not with food but maybe a new outfit or a trip to the hair salon, something that will make you feel good about yourself. But as soon as you reached your goal move on, ALWAYS aspire for bigger and better. But most important of all ENJOY IT…enjoy feeling healthy, fit and FABULOUS!

Model: Lauren Saunders. Photography by Roger Wells, www.rwphoto.co.za Shot at Body Conscious Private Studio www.bodyconcious.co.za Dressed by Monica de Almeida www.mdea.co.za

Workout developed by Nicole Warburg

back and biceps
accelerated muscle loss. Weight training with a proper nutrition plan will help rebuild your lost muscle.

So why is muscle so important? Muscle is
the driving force behind your metabolism. The more muscle you have, the more fat and calories you will burn. A good metabolism doesn't happen by accident, yes genetics play a part in metabolism, but your life's choices affect your metabolism as well. Some keys to a good metabolism are: weight training, a nutritious diet, an active lifestyle and a consistency in each. We are often programmed to think we have to weigh a certain amount to be happy. We say to ourselves 'If only I could weigh what I did in high school'. You need to get rid of that scale mentality. Who cares how much you weigh. The most athletic bodies are often considered overweight if you place them on the standard height/weight

Keep your arms slightly bent at the top of the movement. Focus on squeezing your lats as you pull down. Keep your core, abs and back contracted throughout the movement. Ensure your knees remain slightly bent to avoid any movement


Ensure that your palms are facing inwards throughout the motion and that your elbows remain at your sides at all time.

Workout developed by Nicole Warburg

All exercises are super-setted.
Depending on what you want from the workout will determine your reps:
For a Heavy workout: 3 sets of 6 – 10 reps If your goal is: to achieve maximum muscular development or if you are looking to build muscle and are serious about training, you would work within this rep range. From this rep range you will gain an increase in muscle mass and size For a medium workout: 3 sets of 10 – 12 reps If your goal is: to achieve a toned and lean physique, you would work within this rep range. From this rep range you will gain a lean toned physique For a light workout: 3 sets of 12 – 16 reps If your goal is: to shapin up, define or maintain your current physique, or if you are a beginner, you would work within this rep range. From this rep range you will more or less maintain your current condition

The workout...


Focus on squeezing your shoulder blades together. Avoid using momentum at the start of the exercise. Squeeze and hold the position for one count before returning to the start position.


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