Weight Training Workouts and Diet Plan that Work

Front Cover
Ideal Pub, 2008 - Health & Fitness - 320 pages
Getting into shape and losing weight is actually quite simple.Here is what you need to know! Eat wholesome, natural food +75% of the time.Eat 5-6 small meals each day. Drink water.Always eat breakfast.Have a protein shake 1-3x per day.Follow a proven weight training program.Do a cardiovascular activity that you enjoy.Use the Revolutionary 5 Day Fat Melting Week when needed.That's it! Then why doesn t everybody follow this plan? Because the plan is simple but not easy. In our fast paced society we are constantly confronted with junk food, fast food, new diets, old diets, workout gimmicks and a stream of fads with little time to do any of them.As many of you have discovered, diets and crazy workouts usually do not work, especially over the long term. Why? Because they do not work in the first place, or they demand a change in lifestyle so dramatic that you will give up and go back to your old habits.Weight Training Workouts and Diet Plan that Work will change your life! IT IS THE TOTAL PLAN! It's simple. It's easy. It's fast.It will get you into shape forever!
 

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1 of 1 people found the following review helpful:
5.0 out of 5 stars Practical and effective, highly recomennded, December 28, 2010
By R. Hein (IL USA) - See all my reviews
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This review is from: Weight Training Workouts and Diet Plan that Work (Spiral-bound)
This is the third weight training exercise book that I have used from James Orvis, the first was Weight Traing Workouts That Work (WTWTW) and then WTWTW Volume II. Each book is very well organized and easy to use. These are well thought through workouts that systematically go through each muscle group using muscle confusion. Because each workout is carefully scripted, it takes much of the decision making out of the effort. I greatly appreciate this element because it helps speed me through the workout. The book has pictures for each exercise that answer any questions of technique. There is enough information to get the most out of your exercise effort while avoiding information overkill. Other exercise books I have purchased spend too much time trying to turn the reader into a personal trainer. Those books have been relegated to a secondary role in my routines as I use them only to supplement the exercise routines in WTWTW. I went through each of the first two book's twelve week programs three or four times before moving on the next book, each time increasing weight and at times supplementing additional exercises for areas I wanted too emphasize. The third book increases the intensity of the workouts and adds more emphasis on diet and nutrition that is a helpful next step.
After I started using WTWTW, my wife tried it and found she enjoyed the workouts. She and her girlfriends now use these books as the core of their exercise routines. This is an excellent series of books if you want to improve your muscle tone and fitness level. I think James Orvis has put together a very useful, practical and effective series with WTWTW and have recommended it to many of my friends.
 

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My brother and I have both used this plan to much success and neither of us was previously a gym junkie. The plan is easy to follow and well-documented. Meals and workout routines are easy to follow and the spiral bound book is perfect. My only complaint? It needs better editing: some of the weight routines use different names for the same things, and there are typos throughout. Those are really just nits anyway. If you want to lose weight and gain lean muscle - this book works. 

Selected pages

Contents

Introduction
15
3 Parts of Food
18
Weight Training Basics
23
Straight Sets
33
Straight Sets
51
Pyramidup
66
Fat Melting Week
83
Super Sets
103
Dumbbell Curls
264
Hammer Curls
266
Incline Curls
268
Barbell Bench Press
270
Dumbbell Bench Press
272
Incline Flys
274
Incline Dumbbell Bench Press
276
Twisting Dumbbell Bench Press
278

Super Sets
121
3inaRow
138
Fat Melting Week
155
Drop Sets
171
Drop Sets
189
BacknForth
205
Fat Melting Week
221
Now What?
234
Ab Bench Crunches
236
Ball Crunches
238
Ball VUps
240
Crunches
242
Reverse Crunches
244
Wood Chop
246
Lat PulldownWide Grip
248
Lat PulldownUnderhand Grip
250
Lat PulldownTriangle Bar
252
2 Dumbbell Rows
254
2 Dumbbell Pullovers
256
Dumbbell Pullovers
258
Barbell Curls
260
Cable Curls
262
Barbell Squats
280
Dumbbell Squats
282
Deadlifts
284
Calf Raises
286
Leg Extensions
288
Leg Curls
290
Leg Press
292
Stationary Lunges
294
Walking Lunges
296
Barbell Press
298
Dumbbell Press
300
Front Raise
302
Rear Raise
304
Side Raise
306
Kickbacks
308
Overhead Extensions
310
Pushdowns
312
SkullKrushers
314
Even More Workouts that Work
316
About the Author
317
Quick Exercise Finder
318
Copyright

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About the author (2008)

James Orvis is a personal trainer and author. For the past 15 years James has been teaching, researching, writing and using the best workouts and nutritional programs for maximum results. The goal is for anybody, any age, any fitness level, to look and feel their best! James two previous books are Weight Training Workouts that Work and Weight Training Workouts that Work: Volume II.

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