1. First and foremost, you must learn how to perform exercises properly. Doing so will speed your results while also minimizing injury to the joints and muscles.
Simple Steps to Removing Your Marshmallow Shape
2. Determine the amount of resistance (weight) you can handle for each exercise while still maintaining proper form with a minimum of 12 repetitions.
3. Track your progress. Write down the sets, reps, and resistance used in all workouts.
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4. Progressively increase your resistance training intensity. You can do this by increasing the amount of weight you use in exercises, increasing the number of reps per set, or even increasing the number of sets. There are numerous ways to progress your workouts, but these are the main 3 techniques to do so.
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5. Understand that resistance training is progressive. Yu should be stronger in two months from now than you are today. Do not "settle in" with a workout routine using the same amount of weight for extended periods of time. Soon enough, the resistance you started off with in a given exercse will no longer challenge you muscles. If you don´t increase the resistance at this time, your workouts will become less than optimal and your results will slow down or stop.
visit here to view a Review of programs to gain muscle and lose fat
My friend Jon Benson wrote a great article on how to gain muscle and lose bodyfat at the same time.
I know...I didn't think it was possible myself. But it is.
Jon tells you how here --
gaining muscle and losing fat at the same time
I trust you'll find this article as eye-opening as I did.
Simple Steps to Removing Your Marshmallow Shape
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