The Body Reset Diet: Power Your Metabolism Blast Fat And Shed Pounds In Just 15 Days by Pasternak Harley

Author:Pasternak, Harley [Pasternak, Harley]
Language: eng
Format: epub
Publisher: Penguin Canada
Published: 2013-03-12T04:00:00+00:00

No Excuses!

The Body Reset resistance program could not be easier.

It doesn’t require any equipment.

It takes less than 5 minutes from start to finish.

It consists of incredibly simple moves,

Together with your new diet, the Body Reset circuits I’ve designed are THE shortest, simplest path to the strong, sexy body you’ve always wanted. The four exercises you’ll do in Phase II are extremely easy to perform and take only 5 minutes out of your busy schedule, 3 days a week. You don’t even need any equipment—no dumbbells, no fancy gym machines—to see amazing results. (If you choose the more advanced exercises, you have the option of including a couple of dumbbells and a stability ball, but the program is otherwise equipment free.) The weight of your body is sufficient to get you in great shape in no time. You also don’t need to do a million sets to start feeling serious, and seriously exciting, changes in your body. Often doing 1 set can be just as effective, which is why we’re starting you off with a single set.

Whatever your current fitness level, doing these circuits is a small investment with huge rewards. These exercises will make ALL the difference to the health of your body.

Circuit A

In Phase II, you’ll be doing Circuit A 3 days a week. This circuit consists of four simple exercises designed to train the posterior muscles of your body. These are the muscles attached to the back of your body.

The main posterior muscles we’ll be working include:

• Your upper back (rhomboids)

• The back of your arms (triceps)

• Your lower back (spinal erectors)

• The back of your thighs (hamstrings and glutes)

Training posterior muscles is crucially important because over time, our sedentary lifestyles have given rise to poor posture that can lead to major injuries. Every aspect of our daily lives causes us to hunch forward: We spend all day leaning into our computers, our phones, the steering wheel. Women in particular, who are often self-conscious about sticking out their chests, tend to walk hunched forward.

Our exercise habits aren’t helping matters much, either. We do far too many crunches, chest flys, and biceps curls—exercises that work our already-overused anterior, or front, muscles. By doing more posterior than anterior work, we are undoing all the damage our lifestyles have done to our bodies over time. Posterior muscles help correct our imbalances and address postural issues, but they can also make our arms and our midsections—the distance between our breastbone and belly button—look longer and leaner, giving us a natural chest lift. (This benefits both women and men—nobody wants flabby-looking pectorals!) Posterior exercises also drastically tone the back of your legs where your thighs meet your butt, and everybody wants that.

Depending on your fitness level going into the Body Reset, you can modify the exercises as explained on the next few pages.

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