Weightlifting Program and Diet For Building Muscle and Losing Weight Fast

In this article I will show you the routine that I have been using for the last 3 yrs. and the diet that I have been following for the last 3 months and have lost 22 lbs. I have been lifting weights for the last 17 yrs at the local YMCA. During that time I have tried several routines from a Navy Seals program to my own. As a self employed person I have to expect that sometimes I will miss a day and this has been my guiding principal in developing this routine, to keep fit and not get stressed if I missed a day here and there. Going to the gym is not a social event for me. The workout needs to be almost continuous and this keeps my metabolism up. If you take 10 minutes to talk to someone then you lose the momentum, you cool down, and everything becomes more difficult and the time in the gym gets too long. Socialize afterwards if you have extra time. People respect that you are there to work out not to talk.

•When complete, change sides.

a) Start with your feet hip width wide and your knees soft. Bend forwards from your waist. If you're new to this technique then support some of your weight with your left hand on top of your left thigh.

b) Reach around behind your back with your right arm and, using the back of the right wrist; firmly tap the right lower back. As with the rolling and ball work, avoid the spine itself, there's plenty of muscle on either side of the spine to work on.

c) Gradually increase the intensity of the tapping but be wary of the kidney area. Continue for as long as necessary, you should feel increased blood flow in the area and a release from tension. I always feel an increase in energy as well.

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