Many people started their exercise program to get in a great shape but it didn’t work right away. So they gave up.

Madonna is one of the best shaped women in the world because she never gave up.

Here is the lucky secret: you can outlast the other guys if you try and stick to it. If you stick at stuff that is hard and bores them and you keep showing up,  you win.

It still takes 5 and more years to become a success -  great shape or anything else. The frustrating part is that you see your tactics fail right away. The good news is that over time, you get the satisfaction of watching yourself succeed right away.

The trap: Show up in the gym, stay there 2 hours, be really aggressive, lift lots of heavy weights, pull some muscle and leave in disgust.

The trap: Use all your money to buy a membership in fancy club and leave no money, time or patience for the hundreds of visits you’ll have to do.

The trap: Sprint all day and run out of energy before the marathon even starts.

The media wants overnight successes (so they have someone to tear down). Ignore them. Ignore people who want to see instant results. Listen instead to your body, to your vision and make the pursuit of the great shape for the long haul. Because that’s how long it’s going to take.

For example when doing 3 sets of 15 repetitions per exercise:

• in the 1st set adjust the load, so you are able to finish15R - repetitions with correct technique, with little difficulty, but it is still somehow challenging

• in the 2nd set increase the load so you have a harder time to complete 15R with correct technique, but you can still do it

• in the 3rd set follow the 10-15 rule; choose the weight light enough that you can lift it 10 times with correct technique, but heavy enough that you can’t lift it more than 15 times, if you are able to complete for example 13 repetitions decrease the load by 5 or 10 pounds and finish the set to 15 repetitions.

You will have to experiment with the weight for a little while before you reach the right intensity, but once you know the numbers, you will start improving fast.

Please give yourself enough time to find the right loads for yourself to avoid injury.

I recommend 2 seconds for each lifting movement (pushing or pulling weight phase) and 4 seconds for each lowering movement (releasing the weight back to the starting position phase).

Sticking point is the most difficult part of exercise - you should exhale. Than inhale during the easier part of the exercise.

Typically, the sticking point occurs soon after the transition from when you are releasing the weight back to the starting position to the period when you are pushing or pulling the weight.

For example, since the sticking point of the shoulder press exercise is reached when the machine handles are about halfway up, you should exhale through this portion of the movement. As the bar or handles are lowered back down to the starting position, you should inhale. These breathing strategy applies to nearly all resistance training exercises (weight lifting exercises).

• You need to warm up first
• Than you need to stretch
• How heavy should the weight be?
• Lift with the right speed
• Breathe correctly

1.Lat pulldown - 15 repetitions; primary muscles trained - latissimus dorsi, teres major, midle trapesius, rhomboids (back and biceps)

• grasp the bar with pronated grip
• grip of the bar should be wider than shoulder-width
• position the thighs under the pads, if necessary adjust the thigh pad and seat
• lean the torso slightly backward
• extend the elbows fully

Downward movement phase

• pull the bar down and toward the upper chest
• maintain the slight torso backward lean; do not jerk the torso for assistance
• touch the bar to the chest

Upward movement phase

• allow the elbows to slowly extend back to the beginning position
• keep the torso in the same position

2.Chest press - 15 repetitions; primary muscles trained - pectoralis major and triceps (chest and back of your hands - triceps)

• sit down and lean back to assume five-point body contact position - head, upper back, lower back and but are touching the bench, feet are down on the board
• grasp handles with pronated grip
• align handles with the nipples of the chest; if necessary, adjust the seat height to correctly position the handles
• push the handles away from the chest to almost fully extended elbow position - keep the slightly bent

Backward movement phase

• allow the handles to slowly move backward for the maximum reach
• maintain the five body contact position

Forward movement phase

• push the handles away from the chest to the beginning position
• maintain the five body contact position
• do not arch the lower back or forcefully lock out the elbows

3.Dip biceps curl - 20 repetitions; primary muscle trained - biceps, quadriceps, gluteus maximus (arms, legs, butt)

• Lean against ball, against wall
• You legs should be shoulder width apart
• bring your feet about one foot forward and squad so your thighs are parallel to the floor
• keep your back straight and flat and heels flat on the floor
• While maintaining these position start curling dumbbells up and down

4.Machine shoulder press - 15 repetitions; primary muscles trained - anterior and medial deltoids, and triceps (shoulders and back of your hands - triceps)

• sit down and lean back to assume the five body contact position - head, upper back, lover back, butt, feet
• grasp the handles with pronated grip
• align handles with the top of the shoulders; if necessary, adjust the seat height to position the handles correctly

Upward movement

• push the handles upward until the elbows are almost fully extended, do not lock your elbows
• maintain the five-point body contact position
• do not arch the lower back

Downward movement phase

• allow the elbows to slowly flex to lower the handles to the beginning position
• maintain the five-point body contact position

Stretch

Back stretch:

Chest and biceps stretch

Triceps stretch

Repeat these sequence 3 times to complete 3 sets of each exercise, and stretch after each circle.

5.Squad jumps with heavy ball - 20 repetitions; primary muscles trained - quadriceps, gluteus maximus (legs and butt)

• stand with your feet hip-width apart, your arms in the front of your head are holding heavy ball
• lower into a basic squad
• when your thighs are almost parallel to the floor, jump off the ground
• land with your knees soft, and immediately lower into the next squad and jump
• repeat rhythmically

6.Hamstring curl - 15 repetitions; primary muscles trained - hamstrings (back of the legs)

• lie down and align knees with the axis of the machine
• hook the feet under the ankle pad
• grasp the handles
• flex the knees until the ankle pad nearly touches the buttocks
• than allow the knees to slowly extend to the starting position and repeat

7.Lunge dumbbell shoulder press - 20 repetitions (10 repetitions on each forward bent leg); primary muscles trained - anterior and medial deltoids, trapezius, triceps, quadriceps, gluteus maximus (shoulders, back of your hands - triceps, legs and butt)

• grasp dumbbells and assume lunge position - your thigh of the forward leg should be parallel with the floor
• maintaining deep lunge position and start pressing alternately dumbbells up and down
• maintain straight back
• do 10 repetitions and switch your legs

Stretch

Quad stretch

Hamstring stretch

Repeat these sequence 3 times to complete 3 sets of each exercise, and stretch after each circle.

8.Ball roll over; primary muscle trained - rectus abdominis (abdominals)

• lie down on the floor, bend your knees
• grasp ball and put it on your thighs, keeping your elbows extended
• curl the torso toward the thighs keeping the ball rolling over your knees
• don’t rest up; start downward torso movement still in the challenging upper position
• lover your torso down, keeping your shoulders up
• don’t rest down; start upward torso movement still in the challenging lower position
• repeat rhithmically

9.Back extension; primary muscles trained - erector spinae (lower back)

• catch your feet under some supporting object
• lie with your belly on the ball and bring your hands next to your ears
• lower your torso slowly down
• than lift your torso up keeping your hands next to your ears
• repeat rhythmically

10.Legs on ball toe reach; primary muscles trained - rectus abdominis (abdominals)

• lie down on the floor and put your extended legs on the ball
• keeping your elbows extended curl your torso up and try to reach your toes
• than start lowering your torso until your lower back is on the floor; keep your shoulders up and abdominal muscles flexed
• repeat rhythmically

Stretch

Cobra head stretch

Repeat these sequence 3 times to complete 3 sets of each exercise, and stretch after each circle.

• people just starting with resistance training
• older people looking for safe effective resistance workout that targets all major muscle groups
• anybody with limited amount of time, who wants a simple effective all body weight training solution

Why is this plan so effective?

It is consisted of core, multi-joint exercises that employ more muscles in the same time, you are exercising all major muscle groups with fever exercises.

Read these before you start with the workout:

• You need to warm up first
• Than you need to stretch
• How heavy should the weight be?
• Lift with the right speed
• Breathe correctly

Phase #1

3X15

1.Lat pulldown

2.Chest press

3.Shoulder press

Stretch

1.Lat pulldown; major muscles involved - mainly back muscles (latissimus dorsi, teres major, midle trapesius, rhomboids) also biceps

• grasp the lat plldown bar with pronated grip
• grip should be wider than shoulder-width
• position the thighs under the pads, if necessary adjust the thigh pad and seat
• lean the torso slightly backward
• extend the elbows fully

Downward movement phase

• pull the bar down and toward the upper chest
• maintain the slight torso backward lean; do not jerk the torso for assistance
• touch the bar to the chest

Upward movement phase

• allow the elbows to slowly extend back to the beginning position
• keep the torso in the same position

2.Chest press; major muscle involved - mainly chest muscles(pectoralis major) also triceps

• sit down and lean back to assume five-point body contact position - head, upper back, lower back and butt are touching the bench, feet are down on the board
• grasp handles with pronated grip
• align handles with the nipples of the chest; if necessary, adjust the seat height to correctly position the handles
• push the handles away from the chest to almost fully extended elbow position - keep them slightly bent

Backward movement phase

• allow the handles to slowly move backward for the maximum reach
• maintain the five body contact position

Forward movement phase

• push the handles away from the chest to the beginning position
• maintain the five body contact position
• do not arch the lower back or forcefully lock out the elbows

4.Machine shoulder press; major muscles involved - mainly shoulders muscles (anterior and medial deltoids,) also triceps

• sit down and lean back to assume the five body contact position - head, upper back, lover back, butt, feet
• grasp the handles with pronated grip
• align handles with the top of the shoulders; if necessary, adjust the seat height to position the handles correctly

Upward movement

• push the handles upward until the elbows are almost fully extended, do not lock your elbows
• maintain the five-point body contact position
• do not arch the lower back

Downward movement phase

• allow the elbows to slowly flex to lower the handles to the beginning position
• maintain the five-point body contact position

Stretch:

Back stretch

Chest and biceps stretch

Triceps stretch

Repeat phase #1, 3 times.

Phase #2

3X15

4.Leg press

5.Leg curl

6.Abdominal crunches with ball - roll over abs

Stretch

4.Leg press; major muscles involved - leg muscles (gluteus maximus - butt, hamstrings, quadriceps) also calf muscle

• sit in the machine with the back, lower back and butt pressed against seat pad
• place the feet flat in the middle of the platform in a hip-width position with the toes slightly pointed out
• adjust seat so your knees are in 90 degrees angle
• grasp the handles

Forward movement phase

• extend the hips and knees to push the seat backward (note that in some machines, the seat will be fixed and the foot platform will move forward during this phase)
• push to almost fully extended position while maintaining the same upper body position and the heels in contact with the platform

Backward movement phase

• allow the hips and knees to slowly flex to lower the weight
• keep the back flat against the back pad
• keep the legs parallel to each other
• continue flexing the hips and knees until the knees are in 90 degrees angle

5.Leg curl; major muscles involved - hamstrings

• assume a prone position on the machine with the hips and torso in the center of their pads and the knees aligned with the axis of the machine
• hook the feet under the ankle pad, adjust pad so it is almost in contact with the back of the heal
• once in proper position, the knees should be hanging slightly off the bottom edge of the thigh pad
• grasp the handles

Upward movement phase

• flex the knees until the ankle pad nearly touches the buttocks
• don’t move the torso
• maintain a tight grip on the handles

Downward movement phase

• allow the knees to slowly extend back to the starting position
• don’t move the torso
• maintain a tight grip

6.Abdominal crunches with ball - roll over abs; major muscles involved - abdominal muscles (rectus abdominis)

• lie on the floor
• flex the knees to bring the heels near the butt
• grab the ball, extend your elbows and put the on the thighs

Upward movement phase

• keeping the feet, butt on the mat, curl the torso toward the thighs rolling the ball on your legs up
• keep the arms extended and keep holding the ball

Downward movement phase

• allow the torso to uncurl and extend back to the starting position, keep your shoulders up and abdominal muscles flexed
• keep the feet and butt on the floor in the same position

Stretch.

Quadriceps stretch

Hamstring stretch

Abdominal stretch

Repeat phase #2, 3 times.

Stretch with these principles:

• Spend 15-30 s in the stretched position

• Feel the stretch, not pain, feel a mild tension and hold for 15-30 s

• Stay in control

• If the stretch becomes painful, you are stretching too far, ease up on the stretch

• Breath slowly, rhythmically

• Always breath when you stretch

• Natural , slow, relaxed breathing is right while stretching

• Hold the proper tension for long enough time (count silently 15-30 s)

Here is an example of a simple stretching session before your weight (resistance) workout:

After 5 - 15 min. warm up, hold each of these stretches 2 times for 20 sec.

Chest and biceps stretch

Press against the support with your hand at little higher than shoulder level. Than step slowly little bit forward with leg closer to the stretched arm. Hold stretch for 20 sec. Repeat stretch on the opposite arm.
Back stretch

Place both hands shoulder width apart on a ledge (or the top of refrigerator or filing cabinet) or other kind of support. Let your upper body drop slowly down as you keep your elbows extended. Your hips should be directly above your feet. Hold stretch for 20 sec.

Triceps stretch

With arm overhead, hold the elbow of one arm with the hand of the other arm. Gently pull the elbow behind your head, creating a stretch. Hold stretch for 20 sec. Repeat stretch on the opposite arm.

Shoulder stretch

Gently pull your elbow across your chest toward your opposite shoulder. Keep the elbow on stretched arm extended. Hold stretch for 20 sec. Repeat stretch on the opposite arm.

Hamstring stretch #1

Slowly bend forward at the hips with your back straight until you feel a stretch in the back of extended leg. Hold stretch for 20 sec. Repeat stretch on the opposite leg.

Hamstring stretch #2

Keep your back straight when you lean forward. Try to grab your feet with your hands while keeping your knees extended. If you are not very flexible, use a towel around the bottom of your foot to do this stretch. Hold this stretch for 20 sec.

Quadriceps stretch

If you are tight, do not overstretch! Lean back, sit on your heels, put your hands on the floor and slowly lift your but up. If you can’t lift your but and put your hands on the floor because of tightness, stay only in the sitting on the heels position. Hold this stretch for 20 sec.

Caution: If you have or have had knee problems, be very careful bending the knees underneath you. Do it slowly and under control. If there is any pain, discontinue the stretch.

Cobra pose; abdominal, neck and hip flexor stretch

In the lying position lift your body up with your hands pushing against the floor. If you can’t go all the way up, keep your elbows bent and forearms on the floor. Try to look up and behind you. Hold this stretch for 20 sec.

And now after warm up and stretch, you can start your resistance (weight) workout.

More about stretching:

• Stretching for better fitness

Warm-up prepares the body for what it is about to come - more intensive activity.

Warm-up is an activity that raises the total body temperature, as well as the temperature of the muscles, to prepare the body for vigorous exercise. It is part of the foundation of successful exercise session. Getting fully warmed up, mentally and physically, is a key aspect of attaining a training intensity required to achieve great results.

Warm-up protects against injury by improving flexibility of the muscles.

Here are some of the benefits you achieve with warm up:

• An increase in muscle blood flow

• An increase in the sensitivity of nerve receptors

• Faster moving oxygen from hemoglobin

• An increase in the speed of nerve impulse transmissions

Warm up guidelines:

In general the warm-up activity should last approximately 5 - 15 minutes, long enough for you to break out in a sweat.

It needs to be done with gradual increase of intensity - from 40% to 60% of maximal intensity.

You should choose activity mechanically similar to the primary conditioning activity and intensity should be well below that of the primary activity.

Examples of warm up activities:

• Stationary cycling - start with cycling against little or no resistance and gradually increase it

• Sprinting - jogging and graduated pace in running intervals

• Elliptical - Start with little resistance and gradually increase it

• Lap swimming - begin with slow crawl and gradually increase arm stroke, do some more intensive short intervals 1 - 2 laps

• Stationary exercise devices like rowing machine, stair masters, treadmills - begin with 40 - 60% of intended conditioning workload or speed and slowly increase

• Weight training - gradually warm up with all body activities like rowing machines or elliptical; treadmill is fine, but take some light dumbbells and move your hands too

Most people who say that they want to loose weight really want to increase muscle and reduce fat.

Tracking body composition (fat %) in addition to weight is the best way to do this, since it gives you a more accurate view of your success.

If you are starting a fitness program you may actually gain weight as you develop muscle. This can be very discouraging.

Using body fat measurements can help you see that you are closer to your goal. That helps to keep you motivated!

In addition to body fat, measuring the waist and waist-to-hip ratio provides accurate measure of success.

The goal is to keep yourself from getting stuck in the mindset that the scale is the best way to track your success. It’s not!

I heard that cardio exercise for six months will buy you 15 to 20 % improvement in memory, decision making ability and attention and I strongly believe that.

I believe that regular physical activity improves brain function, both by increasing blood flow to the brain and stimulating the production of hormones and nerve growth factors in building nerve connections.

Exercise also pays a role in countering diseases like Type 2 diabetes, which increases the risk of dementia.

Stimulation through interesting work, continuing education, reading, traveling, taking up new language or learning to play a musical instrument is also very beneficial.

Exercise or any intesive physical activity has also effect on decreasing stress, anxiety, depression and helps with improving memory and decision-making.

Try to maintain flexible attitude and be willing to try new things. And if you are older, you have to expect that things will shift over time and won’t be the same as when you were young. Those who manage to roll with punches, and enjoy change rather than fighting it, tend to do well.

Here are some examples of physical activities to learn, that have big stimulating effect on your brain:

• play table tennis - ping-pong
• play tennis
• jump rope - forward, backward, on left and right leg
• learn how to juggle with 3 balls - takes about 1 month to learn this
• if you are swimmer, try backstroke
• brush your teeth with left hand
• learn to roller blade, skate
• play games like volleyball, soccer, basketball, or any kind of new fun challenging game

You will get great cardiovascular exercise with most of these activities, plus you will stimulate your brain to build new nerve connections to make your brain perform better.