SOS: Day 78
April 18, 2011 
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Day 78
You can lift more weight!
Arthur Saxon lifting in the late 1800s. Public domain.
What surprised me when I weight trained for the first time twenty years ago was that you were supposed to lift to failure.
Failure! That didn’t sound very encouraging.
Here’s how it goes: you lift free weights for 8-12 repetitions. Somewhere in that 8-12 spread you should fail to lift the weight. If you don’t fail, you’re not lifting heavy enough. If you can’t get to eight, you’ve started too heavy.
You rest a little and then repeat these repetitions. One repetition is a set. In standard weight lifting you do three sets.
But why failure? It’s because when you stress your muscles, the fibers in them tear a little bit, and then grow back stronger than before. That’s also why byou can keep increasing the amount of weight you lift.
There’s another way of lifting weights, too. Recently I’ve been using an exercise DVD that has you lift light weights but do so many reps and so many sets that you tax your muscles to the max.
I suggest you consult with a personal trainer who can teach you the right way to lift (form is important), order a DVD, or get a book and study. It’s easiest to start with machines at the gym rather than lifting free weights.
Get started this week.
SOS Month 3
What to do so far:
In case you missed a day, the reminders below are clickable.
Get in shape for the best years ahead.
Eat chia…don’t pet it.
Exercise keeps you sharp.
Counteract urban or rural lifestyle risks.
Control what life expectancy factors you can.
Find a mate. Or live as if you’ve got one.
Activate your endorphins.
Wanna live? Exercise!
Drink your HOH ASAP.
Drink java.
Count calories to lose weight faster.
Count calories free online.
On the Ides I’d rather…
Watch funny flicks.
Lift weights to tone and firm.
Lift heavy or lift light.
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