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AboutBrad Schoenfeld, CSCS is the author of six books, including Sculpting Her Body Perfect, 28-Day Body Shapeover, and Look Great Naked. He’s certified by the National Strength and Conditioning Association and by both the American Council on Exercise and the Aerobics and Fitness Association of America; he’s also been named “master trainer” by the International Association of Fitness Professionals.
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If you want a beach-body butt, think BINGO. No, not the game. In this case, BINGO refers to the following acronym:
B: Be consistent! Consistency is perhaps the most crucial factor in getting the most from your training efforts. Translation: You need to make fitness a part of your life. Enter your workouts into your schedule. Prioritize them as you would an important appointment. A minimum of three days a week is best to optimize results. Like the Nike slogan says, "Just do it!"
I: Improvise! This means you should constantly switch up your routine. If you're familiar with my books and/or seminars, you're undoubtedly familiar with the phrase, "Variety is the spice of fitness!" Not only is this essential for optimally working your muscles, but it also helps to avoid exercise-induced boredom. Try to make each workout different than the last. Change the exercises, the order, the reps, the sets -- anything and everything to mix it up and keep your body off-guard.
N: Never give up! It should go without saying that you can't get results if you don't train. Yet all too often, people get frustrated and quit working out before they're able to make any headway. Don't fall into this trap. Understand that fitness doesn't provide instant gratification. It takes time to develop a terrific physique. The good news: If you put in the necessary effort and have the proper program, you'll significantly expedite the process and enjoy steady progress.
G: Go for the gusto! This means making sure you push your body to its limits. If your training intensity doesn't sufficiently tax your resources, the stimulus won't be enough to force your body from its comfort zone and produce a change in your physique. Bottom line: Choose a weight that's heavy enough so that the last few repetitions become difficult, if not impossible, to finish within a given repetition range. If the weight doesn’t challenge your muscles, it’s too light.
O: "Oh wow, I did it!" This is what you'll be saying provided you follow the first four tenets. Be diligent and, before you know it, you'll have a body that's turning ... Continue
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