By Brad Schoenfeld

ISBN-10: 0736060456

ISBN-13: 9780736060455

This paintings is geared toward lively girls, own running shoes, and health execs. It goals to permit readers to accomplish their ambitions via workout and brilliant consuming plans, and contours a six days every week regimen, alternating among weight lifting classes someday and a 30-minute aerobic consultation the subsequent. those will be mixed to exploit over 3 days counting on time to be had to the person. vitamin menus offer rules for every little thing you must devour over the 28 day plan, yet are organize so readers can comprise their very own meals personal tastes. This paintings is going past the preliminary 28 day plan with advice and ideas to aid the reader proceed with their new way of life.

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Extra resources for 28-Day Body Shapeover: Lose Inches, Gain Definition, Look Great

Example text

Because of a lack of understanding about the subject, it often ends up going undiagnosed. Simply stated, overtraining results from performing too much strenuous physical activity. However, the exact threshold for overtraining varies from person to person. Everyone responds differently to exercise. Some people can tolerate large volumes of training while others much less. What’s more, factors such as nutritional status, sleeping patterns, hormonal and enzymatic concentrations, muscle fiber composition, and previous training experience all affect recuperative capacity and, therefore, the point at which overtraining rears its ugly head.

It generally strikes those who are involved in serious strength training programs, especially bodybuilders, powerlifters, and fitness competitors. Localized overtraining is bound to occur when the same muscle group is trained too frequently in a given time span. This can even happen in a split routine, where different muscle groups are trained on different days (my shapeover program employs a split routine). You see, during the performance of most exercises, there is a synergistic interaction between muscle groups.

Contrary to popular belief, DOMS is totally unrelated to a buildup of lactic acid. Lactate is rapidly cleared from muscles following a workout. Within an hour or two postexercise, it is either completely oxidized or taken up (via the Cori cycle) and utilized for glycogen resynthesis. Since DOMS doesn’t occur until at least 24 hours after a training session, it therefore follows that lactic acid cannot play a part in its cause. Although the exact mechanisms are not fully understood, current theory suggests that DOMS is actually a product of damage to muscle tissue.

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28-Day Body Shapeover: Lose Inches, Gain Definition, Look Great by Brad Schoenfeld


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