Weight Lifting Schedule

How to Make a Schedule That Produces Results

Finally a Weight Lifting Schedule That Shows You What You Need to Do Each Day...

by Josh, Creator Weight Lifting Schedule Josh is a 10-year weight lifting expert and author of the best selling WLC Program.

Date:

Today, I'm going to share the secret of the WLC Program -- you'll see why the program is called the Weight Lifting COMPLETE program.

The WLC Program is centered around weight lifting BUT it includes so many other aspects...

If you've never combined all the aspects of a weight lifting program taht you're going to learn about today, you're going to be pleasantly surprised with your results once you start using a COMPLETE program.

Let's Take a Quick Look at Each
Aspect of the WLC Program and How it
Fits Into Your Weight Lifting Schedule...

The WLC Program Guide includes 8 main chapters -- below, you will find out more about each of these IMPORTANT weight lifting program components.

1. Weight Training

Weight lifting should be done about 3 to 4 times each week. Every other day is a good weight lifting schedule. The WLC Program has you work each major muscle group 2 to 4 times per week.

The best time to workout is in the morning. Get up early, get your weight lifting workout in, and concentrate on eating well the rest of the day so you maximize your results.

Each weight training workout should last anywhere from 30 minutes to 60 minutes at most.

A home gym is the best option and free weights are always your number one option over ANY machines. If you have no room for a home gym, a commercial gym with free weights is a good option too. A home gym has so many more advantages, though.

The best exercises are compound weight lifting exercises like Squats, Deadlifts, Bench Press, Rows, Overhead Press, Dips, Pull Ups, and any BIG compound exercise.

You must include a good pre workout warm up and specific exercise warm ups to help you perform better during your working sets.

Included in the WLC Program are 10 secrets for lifting heavier weights during your workouts. One example is to visualize and actually put yourself in a life or death situation in which you must lift the weight or someone dies. You MUST make the lift to save a life.

2. Diet and Nutrition

Proper diet and nutrition is VITAL to getting results and it cannot be ignored. You MUST change the way you eat. It's a requirement... if you can't change the way you eat, you will never get results and you will never get rid of the body fat.

Start with eating only healthy and natural foods. Cut out any type of food that's processed. You can look at the ingredients list of foods you are buying at the grocery. If there is a long list of ingredients and especially ones you don't recognize, the food is bad for you.

Each meal you eat should be balanced... lean protein, natural carbohydrates, and essnetial fats. A good example for dinner is a filet of salmon, a baked sweet potato with cinammon, some steamed broccoli, and a few walnuts on the side.

You need to be eating more often throughout the day BUT only natural sources of food with each meal.

Water plays a HUGE role in building muscle and burning fat too. You MUST drink plenty of water each day.

Within the WLC Program, you will be given meal plan layouts that teaches you how to combine the right types of foods at the right times throughout the day.

3. Cardiovascular Exercise

You MUST make room within your weight lifting schedule for cardiovascular exercise workouts. Cardio is a MUST for good health. The secret to burning body fat is cardiovascular exercise.

Depending on your goals, the WLC Program will show you how much cardio you should be doing each week. The amount will change depending on your results.

You must schedule at least a few different cardio activities within your cardio workout plan. The human body adapts to everything and changing activities often will prevent adaptation to cardio.

Also within the WLC Program, you will learn how to burn body fat every workout and actually be leaner after EACH workout. One of the keys to burning fat with cardio is performing cardio at the perfect fat burning intensity.

Your cardio schedule should include at least 3 sessions per week. The number of sessions and the duration will change each week depending on your results. Everything is explained within the WLC Program Guide.

4. Tracking, Measuring, and Adjusting

This is the part of the WLC Program that really sets it apart from ANY of the typical programs out there. Most programs have you doing the same things week in and week out without knowing if you are making progress.

You MUST measure and track your results each week. It only takes a few minutes each day to get the data you need to make continuous progress. Continuous progress means you are never wasting time and ALWAYS getting results.

You have to include some time in your weight lifting schedule for this part of the WLC Program.

For example, you will take some body measurements once per week...

You will figure out how much muscle you've gained and how much body fat you've lost. You will recognize when your body begins to adapt, and you make changes in your program. We will walk you through the steps within the WLC Program Guide.

You are always in control of your results, and you can make changes to get ANY type of body you want. Other programs just don't teach you how to do this.

5. Rest and Recovery

You need to get proper sleep and reduce the amount of stress in your life... that is, if you want the best possible results. Sleep is an absolute MUST.

The good thing about weight lifting, eating right, and exercise in general is that it improves the quality of your sleep. If you work hard each day, you will be ready to sleep well at night.

The WLC Program teaches you how to rest and recover properly. You will learn how to decrease stress levels and how to turn your bedroom into a temple for sleep.

You'll also learn some tips, tricks, and secrets for rest and recovery and when and how to include them in your weight lifting schedule.

6. Building Muscle

The muscle building chapter is a special section with facts about building muscle that you just can't find anywhere else.

You learn how to provide the proper muscle building stimulus from EACH workout. The key to this is increasing the amount of weight you lift EACH workout. The workout programs are designed to help you do this, and you will. When you do, your body will transform.

Some common questions are answered within this section:

1. Should you workout if you are sore?
2. Does the bruning feeling during a set really matter?
3. Should I strive for soreness from each workout?
4. How do I perform a proper rep for building muscle?
5. Why is strength important for building muscle and vice versa?
6. How do I create the optimal environment for building muscle?
7. Do I need to train to failure to build muscle and strength?

And those are just a few of the questions answered in this chapter of the WLC Program Guide. You'll find muscle building principles inside this section that ensure you are building muscle each workout.

7. Burning Fat

You will learn why you MUST eat plenty of food all the time in order to burn body fat...

You see: Most programs tell you to eat less and have you eating processed and unhealthy food like protein bars, frozen health dinners, sugary meal replacement drinks, and all kinds of processed crap that only adds fat to your body.

One of the most powerful fat burning techniques (calorie shifting) is fully explained and the steps to implement it into your weight lifting schedule are explained. With calorie shifting, your body never gets to adapt to what you are doing and you are ALWAYS burning fat.

You also learn why water is so important to fat loss and why even a slight state of dehydration will HALT all fat burning within your body.

Reducing the amount of fat around your waist and how to get six pack abs is fully explained.

8. Planning and Goal Setting

Proper goal setting is also very, very powerful because it puts the power of your mind on your side.

You won't sabotage your efforts by cheating on your diet plans, and you won't give up or quit along the way.

You will learn the steps you need to take to make your personal goal sheet. You will then use it every day to help you achieve the fastest results of your life. The results will be unbelievable to you when your mind is helping you achieve them.

Trust me... proper planning and goal setting is one of the KEYS to getting the body you want very quickly.

Announcing an Easy Way to Implement
ALL of the Above Components Into Your
Weight Lifting Schedule

The WLC Program will walk you step-by-step through your new weight lifting schedule. You'll know exactly what you need to do on a daily and weekly basis.

For example, let's look at typical day for your new weight lifting schedule on the WLC Program:

• 6:30 AM, Take Body Measurements and Review Goals
• 6:45 AM, Pre Workout Meal
• 7:00 to 8:00 AM, Weight Lifting Workout
• 8:00 AM, Post Workout Meal #1
• 8:30 AM, Post Workout Meal #2
• 11:00 AM, Meal #2
• 11:30 AM, Review Goals
• 2:00 PM, Meal #3
• 4:30 PM, Meal #4
• 6:00 to 6:30 PM, Cardiovascular Workout
• 7:00 PM, Meal #5
• 10:00 PM, Meal #6
• 10:15 PM, Enter Foods for the Day and Review Goals
• 10:30 PM, Go to Bed

The above is just an example of what a day might look like on the WLC Program. Yes, it's probably a big change for you BUT it's something you MUST do if you want to live healthy and be happy. Your life will change for the good.

It only takes a few weeks to get accustomed to your new weight lifting schedule. It becomes second nature to you, and you'll be ecstatic with the results you achieve.

Learn more about the WLC Program at the links below...

... The program is for both men and women and will work for any age group. Once you access the program, you can begin implemenitng all of the powerful techniques we've talked about today.

	Women Click Here If you want to discover how to FINALLY get rid of all the flab, get a toned body, and get a flat stomach like hers, follow the link above for your free tips and tricks.
	Men Click Here If you want to discover FREE Secrets about building muscle and burning fat at a very fast rate, you should follow the link above so you can start using them immediately.

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