Free Weight Loss Exercise Program - 11 Days Strength & Fitness Course 4

I feel great that we’ve reached the fourth tips about the fitness and exercise weight loss program guide. Let me still remind you to take time to practice them and let us hear your own experience.

Good luck…
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Leap Forward - A fit man can be able to give a good leap forward

This shows lower body strength and speed. This is good for when you're trying to steal base etc.

A man that's in shape should score high for a vertical jump. Grab a piece of chalk when doing this, chalk you fingers and stand flat footed against a wall.

Put your chalked fingers as high as you can up the wall and mark it. Without taking a step, dip your knees and swing your arms and jump. The distance between the two marks is your vertical distance.

Score:

20 inches or less: You're not jumping far enough to lift off the ground.

Between 20 and 26 inches: Not too bad but you have room for improvement.

Higher than 26 inches: Great job.

*If you want to jump higher you'll have to practice it.

*Stand on something that's about 12" off the ground and step off the box. The minute your feet touches the ground jump as high as you can. Keep repeating this about 5 times.

*Do four more sets, rest 30 seconds between sets.

*Never use your first jump to score. You're just getting started. When it comes to strength, your lower half is your better half. Your butt and leg muscles are the root of your body. You need your lower half for almost everything. Get in position in the leg press machine, lower the weight until your legs are bent about 90 degrees then push the weight back up.

To figure out your score divide the highest amount of weight you've lifted times your body weight.

Score:

Less than 1.8: Not very sturdy.
1.8 to 2.2: Not too bad but you can do much better.
More than 2.2: Nice leg power, keep it up.

Want stronger legs in three weeks? Try this.

* Use a weight that's about 95 percent of the amount you lifted when you first tried. Do 10 sets of one rep, rest for 80 seconds after each set.

*This should be done at least two times a week, and every time you do it take away 10 seconds out of your resting period. When your rest period is down to 30 seconds, retake the test and use more weight.

* Before you take the test do a leg press with 20% more weight than what you think you can lift. Lower the weight only halfway before pushing it back up. When doing this your muscles will be expecting a heavier weight. It'll seem a lot easier and you'll be able to lift more.

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NOTE: Incredible - we have few more days to finish this 11 days fast weight loss tip. Stay tune and come back tomorrow for another fitness weight loss tips.