Lean Muscle Fitness: formula Series Vol. 1, #3

By Brandon L Walker

Lean Muscle Fitness, is a formula for anyone who's looking to gain lean muscle density. Throughout this book, you'll gain essential information towards resistance training, cardiovascular activities, stretching, nutrition, therapeutic massages, muscle density, calculations, body-maintenance and avoid risks. Overall, this book is a guide to your new healthier lifestyle!

• Language: English
• Publisher: Brandon L Walker
• Release date: Mar 31, 2021
• ISBN: 9781393973065

Brandon L Walker

Brandon L Walker, is a personal trainer,   creator and author. Throughout his personal trainer career he noticed the lack of information being provided to so he decided to create "Lean Muscle Fitness" formula. This book is an ultimate guide for anyone on their pursuit of a healthier lifestyle, each chapter entails the proper step to obtain lean mass density. 

Book preview

Introduction

Are you searching for the best ways to improve your fitness training? Do you wish to make your training session to be more rewarding than ever? If your answers to these questions are yes, then this book is the best material you should purchase.

Over the years, people have to work tirelessly to develop their muscles through various fitness activities. Sometimes they end up finding their desired choice of exercise to use and build up their muscle. Some of these techniques may work well in some individuals, but may not work out for others because of their engagements. Some of these engagements include working schedules, house chores among others. When you wish to realize a positive impact from your training routine, you need to approach fitness training with unique interests. You need to figure out how to manage your time wisely to ensure that your daily engagements never interfere with your training program. Apart from distractions coming from other engagements, your meal plan can also determine the impact of your training on your muscle. Therefore, no matter how hard you train, you still need to adjust your meal plans to match your training workout. You don’t just depend on your fitness training at the gym alone, the food you eat also matters. When you desire to benefit more from your training program, you should design your personal training guide that will assist you throughout the training session.

In this book, I described the best training workout that can work on beginners and advanced trainers. You should not make an excuse that strength training is meant for experts only. Whether you have a little experience in fitness training or you are an advanced trainee, this book will surely take you to another level of your workout exercise. I carefully described how to gain every benefit from resistance training. I also pointed out the best cardio exercise that can transform your body within weeks. Your body does not require long training sessions before creating an impact on it. A few weeks of training are enough to determine if you are gaining more or losing out from your workout. When you train with wrong information, you will end up exposing your body to complicated situations. You need to source your information from the right source. I want to assure you that this book has all the information that you need to accomplish successful fitness training.

When you are starting up your fitness training, you need to make an effort to be on the right side of the training. Your consideration must contain the best workout exercise that matches your profile. Before you can grow your muscle using fitness training, you need to participate in the right training exercise that your strength can carry. As a beginner, you should begin with small weights. As your body is responding to the training program, you will need to add more weights to your previous training. This addition will enable you to benefit more from the training exercises. If you remain longer in particular training, your body may not respond to the training the way in a proper way. Once your muscle gets used to a certain amount of weight, ensure that you increase it during your next workout exercise.

As your body begins to respond positively to the training routine, you should watch out for possible risk factors that may arise. Just like every other exercise, fitness training for lean muscle growth also comes with several risk factors. I devoted my time to outline the risk factors you may encounter during the fitness training in this book. Work so hard to follow these safety measures. Throughout this book, you will learn more about every form of fitness training that can help to develop your muscle. I also make out time to describe various formulas that you can use to calculate your body fat, BMI, and how to figure out your fitness level. You will also learn about the best foods to eat during your training exercise. Your journey towards living a healthier

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life begins from the fitness training technique you deploy today. At the point of purchasing this book, you will begin your journey towards achieving your fitness goals within a given time.

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Chapter 1

General overview on Resistance Training

Resistance Training is the foundation to create lean muscle. There are compound exercises that create fat-burning lean muscles. The benefits of compound exercises: They keep your heart rate up higher than isolation exercises due to using large groups of muscles together which will lead to improved fitness levels and the burning of more calories during the same period.

Some people that are not used to the word resistance exercise, will assume the practice to be a form of resistance to physical training. However, this term is the opposite of what this set of people are assuming. Resistance training is a form of exercise that enables muscles to contract against an external resistance with the sole aim of improving their mass, endurance, strength, and tone. The external resistance can appear in the form of bricks, dumbbells, or any other exercising weight. Resistance training became more popular in the past decade after medical experts discovered numerous benefits associated with the exercise. As a result of its benefits, the American College of Sports Medicine which is the governing body for exercise across the United States has added resistance training as a proper recommendation for all Americans. This recommendation was added in 1998. Since resistance training helps to prevent injury, builds up the lean muscle, and strengthens the bone, millions of people across the globe came to develop interests in the training.

Resistance training can also be referred to as weight training or strength training. This type of training majorly focuses on the size of skeletal muscles, and anaerobic endurance. Active participation in resistance training can increase the body muscle strength of a person. It will make the muscle work against a particular force. When you decide to participate in this exercise as a beginner, you will be required to train about twice or thrice every week. You can actualize enough benefit when you stick to a flexible training schedule during the exercise. Resistance training is beneficial to both men and women. It can restructure the participant’s body to take a new form and shape. Whenever you devote enough time to carrying out any form of resistance training, you will gradually make your muscles stronger and healthier.

Whenever you are participating in weight training, you still have to observe various forms of risks that are associated with the training. You need to work with several teams of experts for you to master the necessary training strategies required to become an expert in the act. Resistance training can only be beneficial if you approach the training with unique tactics. You need to consider making your training exercises to be more progressive than ever. When you begin the exercise, you may not have the zeal to stay long and practice for a longer time. However, you need to be more consistent in the practice before you can tap from its benefit. It may likely take you some time to master the basics required for the success of your training. From my years of experience, it will take beginners about six to eight weeks to master and maintain their body improvement. Within this period, the progress of each person will strongly depend on the effort he/she has made. You need to take the training more seriously than ever. Some people will neglect to deploy the proper techniques in order to progress. You need to work and think differently during the training section. It is not advisable to go for training equipment that is heavier and difficult to handle during the beginner stage. In fact, you are supposed to begin your resistance training without any form of equipment. The essence of staying away from

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equipment at the initial stage is to enable you to learn the basics. Resistance training is just like every other learning process, where you progress from the beginner stage to a more advanced level. Once your body and muscle begin to master your newly developed habit, you will gradually learn how to expand and train harder than before. Resistance training comes with a lot of responsibilities, and you must be willing to take up the tasks and make every training session count. Before you begin your training, you should bear in mind that some variables will likely affect your training section. Some of these variables include sets, repetitions, type of exercises, type of equipment used, frequency of training session, and rest time in between sets. Let’s add more meaning to these variables;

1. Sets: The set is a particular session of the training. You may decide to participate in various forms of strength training. Your ability to complete a particular training session will determine your zeal for completing a set. Once you complete any particular set, you can determine whether to go back to that particular set or proceed to the next set.

2. Repetition: Repetition is an important variable to consider in resistance training. Since you will be practicing to improve your overall health growth, you may need to repeat some training sessions in order to gain more benefit from the exercise. Repetition can be necessary when you see the need to repeat a particular set. After completing a particular set, you can go ahead and repeat that set. However, repetition is optional, although you can make it a mandatory practice in some cases. Most people that participate in resistance training prefer to stick to a particular set and repeat the set over and over again. If you belong to this class, you may need to explore other forms of resistance training and learn how to become consistent with the new exercise.

3. Type of exercises: When it comes to resistance training, you will be faced with numerous exercises to try out. When you dedicate your time and effort to a particular form of training, your body may not grow further. Instead, it will remain to the benefits coming from that particular type of exercise. For example, when you prefer to practice on free weight training without considering the weight training alternative, your muscle will not grow further. It will remain constant to your new style of training. Therefore, you should be able to explore other forms of resistance training and accomplish your training goals within a short time.

4. Type of equipment used: When it comes to resistance training using equipment, you will be left with various options to make. People who begin their resistance training without any form of equipment will likely grow to use equipment in no distance time. Weight training enables the muscles to develop faster and tap a lot of benefits from the exercise. The type of equipment you decide to use will surely have an impact on your resistance training routines. Therefore, you are meant to take the process gradually and advance to heavier equipment when you must have mastered the lighter equipment. If you jump from training on free weights to powerlifting, you may probably sustain an injury that will affect your body from all angles.

5. Frequency of the training session: The rate at which you carry out your weight training exercises matters a lot. You don’t have to participate in the training just like everyone else. You must carry out your training obligations at your own pace. As a beginner, you

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are supposed to know your strength and weakness. You should know how long you can stay per session. If you decide to overwork yourself on the first day, you may not have the zeal to return to the training session again. Therefore, the rate at which you participate in resistance training masters a lot. You must take up the task upon yourself to make the training much easier for you. If your strength cannot withstand the fast-training process, you should take the training at a slow rate. With time, you will learn how to improve