Lean, Long & Strong: The 6-week Strength-Training, Fat-Burning Program For Women - Softcover

Linguvic, Wini

Softcover

ISBN 10: 157954956X ISBN 13: 9781579549565

Verlag: Rodale Books, 2004

Inhaltsangabe

Lean Long & Strong is a tailored strength training program created just for women. Each workout, designed to be completed in just 12 minutes a day, incorporates synergy sets, a combination of precision strength training exercises with specially chosen stretches.

Now top personal trainer Wini Linguvic tailors her precision body-sculpting methods just for women in workouts that integrate the "flow" and stretching of yoga to produce the even more impressive real results of strength training. Finally, an expert women can turn to for a program designed to create the fabulously fit, lean, long, strong body that today's woman yearns to achieve.

o Features beautiful, large full-color photographs of the author doing each exercise, accompanied by detailed instructions for completing each move
o All exercises can be done at home with hand weights and an exercise ball
o Specific workouts focus on firming key trouble spots such as abs and core, butt and thighs, or upper body

Über diesen Titel

Über die Autorin bzw. den Autor

Wini Linguvic, the owner of BodyChange , is one of New York City¹s most
sought after personal trainers. Her positive philosophy and passion for
excellence has helped people make positive changes in their lives. Her
approach to pushing past one¹s prior limitations is well balanced with her
serious focus to the science of changing bodies.

Auszug. © Genehmigter Nachdruck. Alle Rechte vorbehalten.

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WORK OUT SMARTER, NOT HARDER

In case you're wondering,I'm here to give you some answers:

Yes, you can be strong and be graceful.

Yes, you can get fit and still have time for the rest of your life.

Yes, you can enjoy a workout that makes you feel energized and balanced, and sculpts lean, long muscles.

Now, how about some questions: Have you been doing the same workouts for weeks or even months without getting noticeable results? Did you work out regularly in the past, but now feel like you have too little time--or energy--to devote to exercise? Have you been spending a lot of time doing cardio workouts, but you're still waiting for your body to improve? Do you love how stretch class or Pilates makes you feel but also want to sculpt your body or firm up certain trouble spots?

If you answered yes to any of these questions, it's time to shake up the way you look at your exercise goals. It's time to work out smarter, not harder.

LEAN, LONG, AND STRONG: THE NEW "RECIPE" FOR FITNESS

As a personal trainer for more than 20 years, I have had the opportunity to observe a lot of people as they work out. And I've noticed a frequent pattern: Despite showing up at the gym regularly and completing demanding workouts, many women are getting minimal returns for their efforts. Their bodies don't change. Stomachs don't get flatter. Legs don't get leaner. Arms don't get cut and toned. Yet, amazingly, these women don't question their workouts. Instead, they blame themselves, believing that they're somehow at fault for not working out hard enough or long enough.

I say it's time to place the blame where it really belongs: on the workout. After all, if you had a recipe for Cajun fish and it tasted terrible every time you tried it, wouldn't you conclude that the recipe was flawed? Well, perhaps the "recipe"you've been following for flat abs, a firm butt, or shapely legs is flawed as well. In fact, if you're concentrating on just one aspect of fitness, I can guarantee you that it is.

When most women choose an exercise program, they pick a cardio (also known as aerobic) activity, such as walking, running, Spinning, or working out on a stairclimber or rowing machine. Cardio workouts are great for you, no doubt about it. They strengthen your heart and lungs, burn calories, and increase your endurance. But the truth is, they can do only so much; they can't sculpt your body, increase your flexibility, or improve your strength and posture.

Likewise, many women are devoted to their stretching or mind-body classes. Stretching lengthens your muscles, making you more flexible and graceful. But it doesn't burn a lot of calories or fat, and it doesn't give your cardiovascular system a workout. And while mind-body classes offer a great meditative aspect and teach you to connect to your breath, their potential for reshaping the body is limited.

Finally, there's strength training, which is using some form of resistance, such as dumbbells or your bodyweight, to challenge and build muscle. Unfortunately, strength training (also known as weight training) seems to suffer from bad P.R. Somehow, women got the notion that working out with weights would leave them looking like Arnold Schwarzenegger. As a result, very few women do it, but those who do find that it sculpts and firms up their bodies in a way that nothing else can. But as good as it is, it doesn't improve your endurance, increase your lung capacity, or necessarily make you more flexible and graceful.

When you focus on just one kind of workout, you get limited results. To truly get the most out of your workouts--and get the sculpted, trim, flexible body we all want--you need a new approach.

Perhaps you've heard the buzzword synergy. Synergy is the phenomenon that occurs when certain actions are combined at strategic moments, and the results are far greater than the sum of their parts.

Whereas regular exercise is about addition--20 crunches plus 20 more crunches equals a lot of time--my program is about using synergy to multiply the power of your workouts. You'll take the best of strength training, cardio work, and stretching and integrate them into fat-blasting, muscle-sculpting routines that yield maximum results in minimum time. In fact, my program is built on workouts that take only about 12 minutes, 4 days a week. Add in 20 minutes or so of a cardio activity 3 days a week, and you're on your way to achieving a whole new level of fitness.

Instead of just burning calories, or just increasing flexibility, or just defining your muscles, my synergistic workouts will help you achieve all three. After all, we deserve all three. A fit, healthy body is lean, long and strong.

THE ULTIMATE IN SYNERGY

The single most revolutionary aspect of the Lean, Long, and Strong program is its unique integration of stretches with strength-training exercises to help you reap the benefits of synergy. Each workout is made up of a special combination of moves grouped into what I call synergy sets. In each of these sets, you'll do precise strength-training exercises followed immediately by specially chosen stretches that make the strength-training move you just completed even more effective. Your muscles will become longer and stronger than they would if you'd done the exercises by themselves.

Balance: The Key to Changing Your Body

Changing your body requires balance. Not the double pirouette kind of balance you see Olympic ice-skaters exhibit (Oh my, I can't look, she's going to fall!). Not the handstand away from the wall (Is he kidding?) kind of balance that my yoga teacher can do. The balance required to transform your body starts with your exercise program.

Simply put, balanceis the state in which all the various elements come together to form a satisfying whole, with out one piece being out of pro- portionoroveremphasized. Asgreat as it sounds, "balance" doesn't get a lot of media attention. Instead, we hear about extremes: the new workout program that requires you to work out for 3 hours a day. The fad diet that promises you can lose 50 £ds in a month. The "incredible" exercise contraption that magically works your muscles for you.

It's tough to stay centered in this world of extremes. The problem with diets and trendy workout programs is that they create impossible standards that set you up for failure. We're led into an "all-or-nothing" way of thinking, as we promise our selves, "I will work out every day no matter what" or "I will banish all high-calorie foods from my life forever" or "I will exercise for 2 hours today and not a minute less."

Taking such an all-or-nothing approach with yourself is like walking on a tightrope--one wrong move and everything's lost. You won't be able to stay balanced with such a shaky plan. And when you fall (asyou've been set up to do), you get in the habit of failing. You start to feel bad and may even convince yourself that you can't stick to an exercise program, when all you had to do was try a more balanced approach.

The Lean, Long, and Strong workouts you'll be doing in this book were built on the key concept of balance. They acknowledge that you have a lot more going on in your day than just working out. So instead of 2-hour workouts, you'll be doing workouts specially designed to get you maximum results in as little as 12 minutes a day. And if you missed your workout yesterday, you don't need to give up; just pick up where you left off. Instead of setting you up for failure, these workouts make success seem easy.

Best of all, by combining strength training, cardio work, and stretching, the plan gives you an effective, fast, and practical approach to balancing all your needs: You will become lean, long, and strong. You'll enjoy a trim, sculpted body; feel more agile and graceful; and get through your day more easily,...

Details zur Ausgabe

• Verlag: Rodale Books
• Erscheinungsdatum: 2004
• Sprache: Englisch
• ISBN 10: 157954956X
• ISBN 13: 9781579549565
• Einband: Taschenbuch
• Anzahl der Seiten: 302
• Kontakt zum Hersteller: Nicht verfügbar
• Verantwortliche Person: Nicht verfügbar