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Weight training can be a fun and energizing way to maintain strength, lose weight, and keep a healthy, good-looking body. Listed below are a few tips on setting up a great muscle-building, fat-burning workout.

The 640+ muscles of the body are divided into upper body muscles and lower body muscles. The upper body has a greater number of muscles but they are smaller than those of the lower body. The largest muscles are contained in the lower body and subsequently, there are fewer of them.

To work each group properly for maximum results, we need to work them a little differently. Let me explain. An “exercise” is a series of movements that either pushes or pulls a weight through a range of motion. A “repetition” is one complete movement through that particular exercise. A “set” is a grouping of repetitions. So, each exercise is done in repetitions which are part of a set. You can work each of the muscle groups one at a time, doing one set per group, and rest for 30-60 seconds before repeating the routine. This series is called a “circuit.”

While all sets of exercise will be done in repetitions, the amount of repetitions and sets can change. For best results, each body part should be exercised 2-3 times a week but NEVER on consecutive days. The muscles require at least 24-48 hours of recovery time for optimal performance.

Upper body muscles need to be trained at 8-15 repetitions per set for a total of 2-3 sets. Lower body muscles are trained at 8-15 repetitions per set for a total of 3-4 sets. Circuits can be repeated 3-4 times. The lower body muscles are worked harder because they are larger and can adapt to a higher load more rapidly than the upper body muscles.

To set a good training weight load, men should do 75% of the absolute maximum that they can handle for 1-3 repetitions in each exercise. Women should only use a weight that is approximately 60% of her maximum.

It’s really hard to overtrain your abdominal muscles since you use them all day in twisting, turning, and other torso movements. So, your abdominal muscles can be worked 4-7 times per week. Studies have shown that using a variety of crunching exercises is the best workout for the abdominal muscles. Do the 10 Crunch Variations listed and you’ll have rock-hard abdominals. Do 1-2 sets of 10 repetitions for each of the 10 crunches and you’ll hit every abdominal muscle. Remember to focus on proper form and the intensity of the exercise instead of the number of repetitions or sets. You will definitely feel a “burn” in the abdominal muscles on each set. Keeping your arms crossed on your chest with your hands on the opposite shoulder, you should lift only your head and shoulders up off the floor. This technique will not cause the typical pain in your neck or back.

Stretching is extremely important, both before and after a workout. It avoids injury and helps release toxins caused by the stress of working out. So make sure that you stretch to keep from aching after a workout and you’ll increase the likelihood that you’ll be back for more.

Below is a list of the most common exercises used to tone and strengthen each muscle group. Start out slowly using 1-2 exercises each for the various muscles. As you progress, add more exercises for variety and challenge.

EXERCISES FOR THE UPPER BODY

Chest/Shoulders: Front deltoid raise, lateral deltoid raise, Bent rear deltoid raise, Dumbbell shrug, Upright row, Bench press, Flyes, Inclined press, Dumbbell pullover, Parallel dip, Cable crossover

Back: Chin-up, Lat Pull-down, Bent barbell row, Bent one-arm dumbbell rows, Seated cable row

Arms: Biceps curl, Preacher curl, Machine curl, Cable curl, Triceps dip, Triceps pressdown, French curl

EXERCISES FOR THE LOWER BODY

Legs/Buttocks: Squats, Lunges, Leg press, Leg extensions, Leg lifts, Leg curls, Calf raises

Abdominals: Abdominal crunches in all 10 variations, Abdominal flexor machine, Leg lifts, Leg scissors

10 CRUNCH VARIATIONS

1. Knees bent, feet flat on floor

2. Knees bent and out to sides in a frog-leg position, soles of feet flat together

3. Legs at 90o to body, knees bent, calves parallel to floor

4. Legs at 90o to body, knees bent and out to sides in a frog-leg position, soles of feet flat together

5. Legs at 90o to body, toes pointing to ceiling

6. Legs at 90o to body, toes pointing to ceiling with legs spread wide

7. Left leg straight and held 3” off ground, right leg bent to chest

8. Right leg straight and held 3” off ground, left leg bent to chest

9. Turn on left side, do side crunches

10. Turn on right side, do side crunches

This article is just a small portion of an eight week online class that I teach called ‘The Answer’s Right Under Your Nose.’ You can find out more under the Personal Coaching section of my website – www.jerryryanphd.com.

Why You Should Throw Your Training Dollars Out the Window!

In the course of my travels, I meet interesting business people from around the world who want to build great companies. They say that people are their most important asset. They say they will stop at nothing to improve the performance of their people. They say they are ‘committed.’ Then they ask if we can help them create ‘real change’ in a two-day leadership training program, see also http://www.ihhp.com/training.htm. And I tell them to go fly a kite … well, not exactly.   (I guess we wouldn’t have much of a business if I did that too many times!) 

The point is that two days are simply not enough. Athletes get this—they understand that to change a golf swing, a volleyball serve, or a quarterback’s throwing mechanics, it requires more than a few days of focus. Pilots also get this—flight simulators were created for a specific reason; to put these skilled technicians in challenging situations so many times that their reflex reactions become skilled and second nature.

What athletes and pilots understand is that training without an ‘after-action review’ or ‘back brief’ is useless. At IHHP, http://www.ihhp.com/,  we call it ruthless accountability – something that holds you accountable to the change you are attempting to make.

This concept is the same when managing a team or leading an organization: no follow-up after training equals no  sustained learning. Three critical steps are required to achieve any significant change in behavior and performance in sport or business:

focus over time repetition, and ruthless accountability.

It won’t work with two steps . . . and certainly not with just one (e.g. “Budgets are tight and we have only two days”).  If you miss any of these steps, you might as well throw your training budget out the window because it will be about as effective. Change that . . .  it will be more effective. Tossing your money out the window at least ensures that the following scenario (which occurs thousands of times a week in hundreds of companies all over the world) doesn’t actually happen: a group of people step into a room for a few days to improve their leadership. Most arrive truly dedicated to learning. They receive feedback from their direct reports and peers and manage themselves extraordinarily well to get the gift that this feedback represents. They are inspired to improve. Then they leave.

Take John for example. The next day back this well intentioned manager is hit with three times his normal amount of emails. His manager calls him in and tells him that they need to move faster on a key project because of a change in budgets. A direct report walks by and seems distant for some unknown reason.  Maybe he was the person who said I don’t spend enough time with him in my feedback, he thinks. And, of course there’s his daughter’s little league game tonight.  He absolutely will not miss one again – although it’s not looking too good after meeting with his manager.

By the following week, the intention to change is long forgotten. What remains is residue from the feedback received from his closest colleagues and a deep, aching feeling of, Who’s kidding who? I can’t really change.  This of course affects a person’s sense of ‘self-efficacy’- the idea that they can set a goal and meet it.

Then, next year, after another training session, see also http://www.ihhp.com/upcoming_programs.htm, the same scenario is played out.

The message to organizations interested in real change is this:  if you’re not going to spend your training dollars wisely, save them. Wait until next year, double your budget and do it right. The band-aid approach is giving learning a bad name and making people feel worse in the process; perhaps even affecting performance in the opposite direction intended. Let me be clear—it’s not just a question of just adding more dollars; it’s also a question of design. You need to ensure the design of the program you are investing in builds follow-up into the learning.

A recent study of 86,000 people published in Strategy and Business (Fall 2004) demonstrates how important follow-up is to any learning program. Eight major corporations from a wide range of industries (pharmaceutical/health care, financial services, aerospace/defense and media to name a few) assessed the ‘change in leadership effectiveness’ based on the amount of follow-up that a co-worker received from the training program. The results were astounding.

When the co-worker did ‘a little follow-up,’ the change in leadership effectiveness improved.   When the co-worker did “some follow-up,” the change in leadership effectiveness grew.   When the co-worker did ‘frequent follow-up,’ the change in leadership effectiveness became even more significant. And, finally, when the co-worker did a “consistent or periodic follow-up,” the change in leadership effectiveness was the most significant of all groups.

The results don’t lie. Following up after a program is absolutely critical if you want to see real change. Training that begins and ends with only an event (the ‘spray and pray technique’) breeds cynicism and sabotages future attempts at learning. Quite simply, not very many people are self directed enough to be able to stay focused and make good on change after a training program. I write from experience, having worked with Olympic champions and top leaders.

Even this lofty group gets ‘tranquilized by the trivial,’ finding it hard to stay focused on what matters most in the midst of the many small details that bombard them on a daily basis. With no follow-up built into a program, it is exceedingly difficult to make the initial investment of learning—the two days—work for you.

So how do you build follow-up into training programs?  You start by getting out of the ‘event mentality’ that pervades most organizations. Don’t spend all of your money on just one big event for the year. If you can’t increase your budget, work with a smaller number of individuals for at least six months beyond the event using coaching, follow-up training or advanced technologies such as e-learning.

If you really want to see learning beyond the event, perhaps the most significant thing you can do to improve leadership effectiveness is to get and keep your co-workers involved. (After all, no one likes to be asked for feedback and then be ignored.) Make it clear to participants that they will be asked to initiate a discussion with their colleagues, post-program, for the one thing they are trying to improve. Having participants use the power of colleagues in the ruthless accountability process is a strong argument for involving a coach. The study we mentioned earlier found that having an external or internal coach made a significant difference in helping participants drive follow-up by colleagues.

The bottom line is this:  don’t be too hard on yourself if you feel like you haven’t been able to make real change following a training program. Maybe you’ve been set up for failure. Maybe your organization just isn’t committed to real change; maybe it’s merely lip service. Or maybe they just don’t know. There is a science to change.  Consider it for your next training program. This will leave your windows free to function as conduits of scenic views and fresh air—a much better purpose, don’t you think?

Dr. J.P. Pawliw-Fry The Institute for Health and Human Potential

www.ihhp.com

In increasing numbers every year, “New Children” are being born around the world who have “x-ray” vision, move objects through the air with their minds, and know the future. And these abilities are just the tip of the iceberg!

“The New Kids on the Block” are able to move solid objects through solid materials, read balls of papers placed in their ears, bend spoons solely through intention, communicate telepathically, and “read” with parts of their bodies other than their eyes! These innocent children are demonstrating natural spiritual abilities that are relegated by most people to the realms of fantasy and movie special effects.

China’s Wonder Youth

Since 1974 the Chinese government has discovered over 100,000 children who have extraordinary psychic powers. These children, when blindfolded, can “see” with either their ears, nose, mouth, tongue, armpits, hands or feet. In one test conducted by Omni magazine, researchers randomly ripped a page from a stack of books. The page was then crumpled into a small ball and placed in the armpit of a Chinese child who then read perfectly every word on the balled up piece of paper. Chinese kids can also read the wadded up ball under their feet, in their ears, and even by chewing it up!

Another remarkable feat that over 5,000 young Chinese have demonstrated publicly is the passing of solid objects through another solid object. A child randomly selects a glass bottle of pills which is sealed in its original plastic wrap and then placed on a large bare table. Suddenly the pills inside the sealed bottle pass through the glass and appear on the table. The child can also take a coin, put it on the table, and the coin will pass into the sealed bottle. A young girl named Yong Li can remove cigarettes from inside a cardboard box without touching the box. One boy can control mechanical watches, making them run fast or slow. Another can make watch hands move quickly around the watch face without touching them.

Natural X-ray Vision

A 12-year-old girl, Hu Lian, can see inside a person’s body. Hu saw a piece of shrapnel left inside a man’s body and accurately drew its shape. Other children were tested in hospitals on their accuracy in medical diagnoses. Out of 75 cases, the children were completely accurate in 80% of the cases. In trials viewing fetal positions, they were correct 84% of the time.

Invoking Roses to Bloom

A young Chinese girl has demonstrated her ability to influence live rosebuds that over 1,000 audience members were holding in their own hands. With a silent wave of her hand, the thousand rosebuds would slowly open into fully blossomed roses before the eyes of the astonished audience. And under the strict discipline of scientific research controls, the Chinese government has observed these same children changing human DNA molecules in a petri dish.

Kids Activate Other Kids’ Power

The Chinese government has set up training schools to assist these children to develop, and pass on to others, their psychic abilities. The officials discovered that when they have children who aren’t psychic socialize with the psychic children, the non- psychic children quickly absorb the ability to perform the same astounding feats as the psychic kids.

Mexican Miracles

Over 1,000 children were found in Mexico City who were able to “see” using the exact same body parts as the kids in China. Blindfolded, an 18-year-old Mexican girl, Inge Bardor, can accurately know everything about the people or place in a photo simply by touching the photo. Inge can also describe the person who took the picture and what the photographer was wearing that day. In one photo of the inside of a house, Inge psychically went into the house describing exactly what was down a hallway that was not shown in the photo! Testing her ability to read with her feet, she stood blindfolded on a newspaper and read it perfectly.

Spoon Bending by Osmosis

In the ’70′s, Uri Geller could bend metal object just by looking at them, which was substantiated by scientists at Stanford University Research Institute. Demonstrating his psychic power on TV all over Europe, Geller once asked people to place knives, spoons and forks in front of their television sets. With millions of witnesses, Geller bent tableware in the studio before their eyes on TV—and he bent the tableware in the homes

of Europeans watching the show. This single act had an interesting side effect. From phone calls after the show, it was discovered that over 1,500 children were able to absorb the same spoon bending ability just by watching it happen one time on TV!

New Children Here to Wake Us Up

The “New Children” have come to Earth with a clear purpose. These kids know who they are and why they are here. They carry a new vibration and have come to transform the consciousness of humanity. They are here to vibrate an energy of peace and love for Earth. As they vibrate and visualize light in places that are dark, they are changing Human Consciousness. Their energy provides a fresh, innocent, powerful perspective and tone for people who are searching for new, more viable solutions to society’s problems and challenges.

Kids Remember Past Lives

The University of Virginia has been doing studies on children who remember past lives. These children say things like: “I have another daddy”, “When I was big, I used to have a car”, “That happened before I was in mommy’s tummy.” Just like their counterparts around the world, some of these children can see into the future and move objects with their focused intention.

Near-death Experiences Awaken Powers

P.M.H. Atwater, author of “Children of the New Millennium, “ writes about the after affects of children who have near-death experiences. These children foretell the future, possess heightened sensory and empathic abilities, have no fear of death, and see and talk to people who have died. Atwater is not alone in her feeling that these children are the beginnings of a new race of people on Earth.

Worldwide Telepathic Children’s Network

James Twyman, author of “Emissary of Love: The Psychic Children Speak to the World,” shares profound telepathic communications with many psychic children. One kid, Thomas, talks about a worldwide network of psychic children who remember their “soul purpose”—which is to teach people how to bring love and peace to the world. These telepathic children are technologically oriented while at the same time highly intuitive and creative. They are confident, strong and non-attached-with quick, sharp minds.

“New Children” Are Very Smart

Newsweek magazine reports that the rise in IQ scores throughout the developed world “is so sharp that it implies that the average school child today is as bright as the near-geniuses of yesteryear.” One ability that especially stands out is the kids’ rise in “non-verbal intelligence”—the ability to know or intuit information. The New Children are natural creative problem solvers.

Medical researchers at UCLA are discovering some youngsters with a unique DNA pattern no one else has. They have 24 active DNA codons. People normally have only 20 active codons. These children have a remarkable resistance to illness and seem to be immune to every disease.