Rusty Moore Visual Impact For Women

Visual Impact for Women 1 by Rusty Moore
able of Contents
"ntroduction% &inally 'omeone is Listening( )
Nobody seems to be listening to what the ma*ority of women want. +ore
women would rather loo! good in a bi!ini...than loo! li!e muscular fitness
models. " ,- this...yet most of the people in the fitness industry simply
aren.t listening.
Chapter /% +yth 0usting /1
'ic! of hearing that it impossible for you to gain too much muscle because
you don.t have enough testosterone2 " will discuss that and other myths told
to women on a consistent basis.
Chapter 3% "s Cardio 4eally 5Dead62 /7
8ollywood actresses use cardio li!e cra9y to get fit for movie roles...so why
do so many fitness experts claim that cardio is dead2 ".ll explain in detail why
cardio is an ama9ing tool to get a slim and sexy physi:ue and why circuit
training isn.t always all it is crac!ed up to be.
Chapter ;% 8igh$4ep raining 31
<hy women have been pushed towards high rep training to 5tone6 the
muscles. <hat actually happens in the body when training for high reps. A
study which shows that high reps tend to add muscle mass about as well as
low reps.
Chapter 1% Low$4ep raining 3)
<hat happens in the body during low rep training. <hy low reps =done
properly> are the ideal way to get a lean and slim physi:ue that loo!s great in
a bi!ini.
Chapter ?% raining to &ailure 37
<hy training to failure or training short of failure ma!es a 8@,- impact on
how your muscle loo!. his is one of the most overloo!ed variables in all of
women.s fitness.
Chapter )% &ree <eights, +achines, and 0ody <eight raining ;/
he benefits and drawbac!s of each type of resistance =free weights,
machines, body weight training, and resistance bands>. <hy the ideal
wor!out uses a combination of various forms of resistance.
Chapter 7% #oga ;?
,reat for mobility, but not the fastest route to a slim and lean physi:ue. <hy
" believe this should only be considered a supplementary form of exercise,
not a way to stay slim and lean year$round.
Chapter A% Adding +uscle to 0urn +ore 0ody &at2 ;7
<hy putting on muscle to lose body fat is a slow indirect approach to getting
lean. ".ll will also discuss how adding muscle burns an insignificant amount
of calories per day.
Chapter B% Dieting Challenges for <omen ;A
<hy the conventional methods you have been taught will ma!e fat loss close
to impossible. <omen have it tougher than men...but here is a strategy that
wor!s well.
Chapter /C% Dieting 'trategies in Detail 1C
8ow many calories should you eat per day2 <hat ratio of carbs, protein, and
fat2 8ow many meals2 'trategies for women who li!e to eat every few hours.
'trategies for women who li!e to eat fewer, but larger meals.
Chapter //% Dieting for an -vent 1?
8ow dieting for an event li!e a vacation or wedding is much different than
the way you would normally eat. Need to lose ?$/C pounds in less than ;
wee!s2 " outline a tough but extremely effective plan for that.
Chapter /3% A &lat$Dut -ffective Cardio <or!out ?C
An incredibly effective ;C minute cardio routine that drops fat on demand.
<ays to ad*ust it to complement your resistance training routine.
Chapter /;% 8ow to Customi9e #our 4outines ?;
<hy there is no such thing as a one$si9e$fits$all wor!out solution. +astering
what wor!s best for your body is what is going to help you loo! exceptional
in any situation.
Chapter /1% he 5,o$o 3 Day 'plit6 $ ,ym 4outine ??
" will outline the current routine that " use with my girlfriend. Although we
train together, " use different schemes to add muscle while she slims down.
his is a great starting point to base your customi9ed routine on.
Chapter /?% he 5; Days Eer <ee!6 $ ,ym 4outine )?
8ere is a routine you can use if you are only able to hit the gym ; days per
wee!. his uses a special ; day split which ma!es a lot of sense once "
explain the principles.
Chapter /)% 'etting @p a 'imple F -ffective 8ome ,ym )A
".ll explain some creative ways to train with very little e:uipment =ad*ustable
bench and dumbbells>. As long as you get the set and rep schemes correct,
you can get in tremendous shape at home.
Chapter /7% he 5,o$o 3 Day 'plit6 $ 8ome 4outine 7;
his is the routine to use if you are able to train 1 days or more per wee! at
home. his is the recommended base routine to use from home, that you can
customi9e over time and use year after year.
Chapter /A% he 5; Days Eer <ee!6 $ 8ome 4outine AC
his is a simple but effective routine for women who simply want to wor!out
on +onday, <ednesday, and &riday. his is best for women who are
extremely challenged for time.
Chapter /B% 8ow to Lose +uscle +ass on Eurpose A;
Legions of women have muscular thighs and calves that they would li!e to
ma!e slim and defined. his is common especially with women who have
been given poor training advice. Despite this being a taboo sub*ect, ".m going
to give you a strategy that wor!s.
Chapter 3C% &inal houghts AA
<or!ing hard for ?$) months and then being in 5maintenance mode6 the rest
of you life. A simple way to loo! and feel good for a lifetime.
"ntroduction
&inally 'omeone is Listening(
"t.s /C%CCA+ in LA &itness and ".ve *ust completed 3C minutes of intervals on
the 'tepmill machine. 0ehind me is a station where the personal trainers meet
with their clients.
=" don.t bring my iEod to the gym, because observing and listening to what
happens in the gym is crucial to me...and entertaining.>
8ere is what " hear today... 5<e are going to blit9 your lower body today.
#ou are going to have a hard time wal!ing when ".m through, but imagine
how great you are going to loo! for your honeymoon.6
he woman this trainer is tal!ing to is probably in her late 3C.s and maybe
has /C$/? pounds of weight to lose. " can tell by her build that she puts on
muscle easy in her thighs and calves. +y best guess is that this particular
bride$to$be , played sports when she was younger .
...the trainer ta!es her to the s:uat rac! and has her do 1$? sets of /? reps.
his is followed by dumbbell lunges done until her legs are sha!ing.
"mmediately after lunges, come dumbbell step$ups.
'he has a hard time completing the full /? reps, but the trainer pushes her
hard and ma!es her complete those final 5super tough6 3$; reps.
After the wor!out, the woman has a concern and says this...
5+y *eans are getting tighter..." really want to ma!e sure my legs loo! slim in
my wedding dress. "s the the right wor!out for me26
he personal trainer assures her that it is only because she is gaining muscle
under her layer of fat...and that once she loses some of that body fat her legs
will loo! toned and muscular.
0ut the bride isn.t as!ing for muscular legs. 'he wants to loo! li!e a sexy
bride on her wedding day...not a muscular fitness model in a wedding dress(
" want to *ump in and give her proper advice, but my approach is simply to
observe what happens in nature. " feel li!e one of those guys who films
documentaries of animals hunting. ".m sure they want to warn the cute
ga9elle that a lion is patiently waiting for them near the water hole...but they
don.t want to interfere with nature.
" see this same scene play out over and over again...
<omen are told not to worry about adding too much muscle,
because they don.t have the hormones necessary to ma!e that
happen. 4eally2
'o why do " hear these complaints from women on a regular basis2
5" en*oy wor!ing out, but my legs tend to bul! up6.
5" li!e the way training ma!es me feel, but hate the way it ma!es me loo!6.
5" have tried training in the gym and it simply ma!es me loo! bul!y.6
+aybe every single one of these women is simply imagining this(
Eerhaps they should get used to loo!ing a bit more muscular, li!e the trainer
in their gym suggested.
+y guess is that most women would +@C8 rather have a physi:ue similar
to a 50ond ,irl6, than the typical fitness model.
="n fact, it really isn.t a guess at all..." have hard evidence that this is the case>
'o while most fitness courses help women aim for a physi:ue li!e Gillian
+ichaels...this one will focus more on a traditional fit and feminine physi:ue
with *ust a 5hint6 of definition =thin! Gessica Alba>.
".ve mastered the techni:ue of slightly increasing muscle tone to a
body part while decreasing the si9e of that same body part.
he best way to avoid 5bingo flaps6 on your arms as you get older is to
tighten up the arm and ma!e it compact and firm. #ou don.t want to add
excessive si9e to any muscle group, because then gravity ta!es over.
Dnce you master this techni:ue, you can drop a si9e or two while firming up
your entire body. he goal of this course is to teach you this s!ill.
his boo! is meant to 5teach you to fish6. he principles " teach here can be
used in any training environment. he e:uipment you use doesn.t matter as
much as the principles. " will give you some great specific wor!outs, but "
want you to use the !nowledge of the principles to customi9e these wor!outs.
Dver time you will figure out exactly what wor!out will help you hit your
goals.
<A4N"N,% #ou are going to become a handful for any personal trainer.
'ome of this info is far ahead of the mainstream literature. " doubt that the
typical personal trainer is going to get what is going on with your wor!outs.
@nfortunately...you will be untrainable once you finish this course(
Eossibly the only downside of this course is that it may ma!e you somewhat
untrainable. " !now my girlfriend will never be able to wor!out with a
personal trainer ever again. ".ve ruined her with this !nowledge.
#ou will be able to modify other trainer.s routines and ma!e them
effective...but out of the box they may not allow you to hit your goals.
he LA' thing you will want is for a trainer to push you past the pain
barrier H$$$ this will ma!e a lot of sense later in this course. #ou would thin!
that being pushed hard would produce better results, but that isn.t the way
this wor!s.
Cardio will be the only thing in this program where you will need to operate
on the edge of the pain barrier from time to time. ".ll explain why cardio is
not dead in a later chapter...and why you will achieve phenomenal results
implementing cardio into your routine in a strategic way.
'o ".ll end this introductory chapter with a little bac!ground about me.
+y name is 4usty +oore.
".ve been a bit of a gym fanatic since /BA7. &rom
/BA7$/BBB..." trained 1$? days per wee!
solid...adding as much muscle as possible.
@nfortunately after /3 years of training, " loo!ed a
bit li!e a 5gym guy6. Although " wasn.t as big as a
pro bodybuilder, it was blatantly obvious that "
trained all the time.
...my legs were so big that " could only fit into really baggy *eans. Around
this same time " saw the movie &ight Club. " was sic! of this slightly cheesy
overly muscular loo! and decided to do something about it(
#ou see, " never had the intentions of loo!ing li!e a cheesy gym guy.
+y goal after watching &ight Club was to transform my physi:ue from being
a meat$head, to closer to that of a slim and toned male model. 0rad Eitt
loo!ed great in &ight Club and he was slightly older than me, so he was a
great role model.
"t too! me from /BBB$3CC/ to get the loo! " desired.
"n roughly a year and a half " accomplished the goal of leaning down. "t too!
me a long time, because there wasn.t any mainstream literature on losing
muscle mass on purpose.
&rom 3CC/ going forward " perfected the techni:ue of getting lean without
adding excessive si9e. ,uys were coming up to me on a regular basis and
as!ing for wor!out advice. " would do my best to explain the concepts, but it
was hard to do in a simple /C minute conversation. here wasn.t a course "
could refer people to. 'o " needed to do something about it...
"n Gune of 3CC7, " started a blog called &itness 0lac! 0oo!.
he blog was a compilation of all the tips " learned to get this lean
58ollywood Loo!6. " wrote about my 7I years of intense research and
findings when it came to getting fit without adding additional si9e.
he blog was critici9ed by the bodybuilding sites, because " was tal!ing
about foreign concepts. heir thoughts...5who in their right mind wouldn.t
want to get as big as possible26
" !new for a fact that there was a LA4,- group of men and women
who wanted to get lean without loo!ing li!e a typical 5gym
person6.
he problem of loo!ing li!e a gym person is that it ma!es it appear as if you
are trying too hard. hat is why the men and women in 0ond movies are
great physi:ue role models. Games 0ond is in phenomenal shape, but loo!s
stylish. "f he was much more muscular he wouldn.t have that cool 5,J6 loo!.

'ame with the women in Games 0ond movies. hey loo! incredible, but you
don.t thin! 5gym bunny6 the moment you see them.
Despite initial criticisms, my blog too! off within one year.
" was blown away by the response( " was simply trying my best to give out
tips " learned in my pursuit of getting the slim 58ollywood Loo!6. " was
running a men.s suit store at the time and wor!ing ?CI hours per wee! at my
*ob...and 3CI hours per wee! on my blog.
Despite being a little more focused towards guys, my blog was more popular
with women. <hen " chec!ed my website analytics it showed that )CK of my
readers were women...and 1CK were guys. A large portion of my traffic also
came from Australia.
LLL " dig the readers from D9, because they were the ones who really got the
comments rolling on my site in the beginning and made it interactive LLL
0y 3CCB, my 5little6 blog was getting 7,CCCI uni:ue visits per day(
" now had the good 5problem6 of not being able to answer all of the
comments anymore. "n 3CCB alone, " had over ; million visitors to my blog
and over /),CCC approved comments. he "nternet is C4AM# that way(
" still read and manually approve each and every comment. 'o
although " can.t respond bac! to every comment..." feel " have a
ma*or grasp on the :uestions that men and women want answered.
As nutty as it sounds, " have read over 3C,CCC :uestions and comments
relating to getting the lean 58ollywood Loo!6. " feel this puts me in a uni:ue
position to create the ideal products for both men and women to attain this
loo!.
"n +ay of 3C/C, " released a product for men called Nisual "mpact +uscle
0uilding. " planned on writing my women.s eboo! shortly after, but creating
the men.s product too! a lot out of me.
" had been pushing hard since 3CC7 and simply needed a breather.
" too! it easy in the summer of 3C/C...went on a <est Coast road trip for
most of August =and had a blast>. "t was exactly what was needed to recharge
me to create this women.s course.
'o over A million visits F 3C,CCC comments later..." have finally created the
course " have been thin!ing about creating for the past /C years. +y hope is
that this course will empower you with the !nowledge to create the body you
have always hoped for.
-n*oy the Gourney %>
Chapter /
+yth 0usting
After reading the intro, " hope you reali9e that this isn.t a 5coo!ie cutter6
course. his won.t read anything li!e traditional women.s courses you are
used to. ".d li!e to begin this whole thing...by addressing some myths.
+yth O/% <omen can.t get bul!y with training.
<ell, let.s *ust start with the 5elephant in the room6. his is where " disagree
with the ma*ority of trainers. 'ure, most women aren.t going to gain 3C
pounds of muscle overnight or anything...but legions of women have
complained on my site that training increases the si9e of their thighs.
"f lifting ma!es muscles bigger than a woman wants, then it is too much
bul!...period( -ven a 3 pound gain in the hips and butt ma!e a difference on
the frame of most women. he biggest response women hear over and over
again is something along these lines... 5<omen have less than /CK of the
testosterone than a man, which doesn.t support fast muscle growth.6
'o why do so many women claim that lifting ma!es them bul!y2 Eerhaps
they are all lying %>
+yth O3% Adding muscle burns calories to help you drop body fat.
Another robotic response from many personal trainers... 5Adding muscle
boosts your metabolism and helps you burn calories around the cloc!6.
,aining muscle is a N-4# inefficient way to lose body fat. &or each pound
of muscle you gain you will burn an extra /3 calories per day.
,ain /C pounds of muscle to burn an extra /3C calories per day2 8ow about
eating a little less per day and doing strategic cardio. A good cardio session
can burn ?CC$)CC calories per session. #ou could easily create a 7CC calorie
deficit with diet and cardio.
+y advice2 "f you want to gain muscle, then wor! on gaining muscle. "f you
want to lose body fat...diet and cardio is about 1$? times more effective(
+yth O;% Cardio is a waste of time.
Dne of my favorite fitness authors hates cardio. " still respect the guy and
thin! he gives great advice. " even recommend his course for people who are
challenged for time. 8e teaches circuit training for fat loss and believes
cardio is a 5waste of time6.
8ere is what " say to that $$$P a!e AN# wor!out and add my strategic
cardio routine to it and you will burn more calories and lose more body
fat...compared to doing the same routine without cardio.
here is a reason that the women in 8ollywood do large amounts of
cardio to slim down for movie roles. "t wor!s every time, it has
always wor!ed, and it will continue to wor!(
he biggest advantage of cardio over other forms of exercise is that you can
do short intense sessions to boost 8,8 levels...or you can simply burn
calories directly at a lower intensity. he best way is to combine both types of
cardio in the same session. ".ll tal! about this in great detail in the next
chapter...so stayed tuned.
+yth O1% #ou need to eat every few hours when losing weight.
+eal fre:uency has nothing to do with losing weight. "t is fine to eat as few
as /$3 meals per day or more than ). here is nothing magical about eating )
meals per day.
he overall calorie inta!e is what matters. 'o if you eat ) times per day, you
are going to have to eat smaller meals. "f you only eat /$3 times per day, you
are going to be able to eat larger meals...but you may get hungry in between
meals. A lot of this comes down to preference. " eat ;$1 times most of the
wee! and /$3 times per day on other times.
Note% here is a specific advantage to an 5occasional fast6. " will tal! about
this more in the diet chapter.
+yth O?% Lifting heavy will increase muscle si9e, lifting light will increase
muscle tone.
Did you !now that lifting to failure or simply approaching failure is what
causes a muscle to grow...regardless of the rep range2 his is one of the big
ta!eaways " want you to have after reading and studying this course.
0enching ?C pounds for /? reps to failure is N-4# li!ely to increase muscle
si9e in your chest shoulders and triceps. his is especially true if you are
pushing past the pain barrier to get those last few reps up.
0enching )C pounds and stopping at ? reps, when you could probably do A$
/C is a way to increase the strength and tone of the muscle without increasing
the si9e of that muscle. "t will feel too easy compared to the 5no pain no
gain6 way of training most are used to, but wor!s extremely well.
0y the time you are finished with this course you will be sold on
low reps well short of failure. "f you want to add si9e, then simply
add higher reps and push until the reps are hard to complete.
+ore about this in future chapters.
Chapter 3
"s Cardio 4eally 5Dead62
Dn my blog " interviewed Leonardo DiCaprio.s personal trainer for 5he
0each6...Cornel Chin. 8e got all the actors and actresses in that movie in
phenomenal shape, using large amounts of cardio. 8e had the actresses do
1?$)C minutes cardio 3 times per day for two wee!s(
he only reason he had the cast do that much cardio was that they were
cramming A wee!s of training into 3 wee!s. Cornel was flown to hailand
last minute to whip Leo and the cast into shape.

Leo had /7 pounds to lose in 3 wee!s(
Cornel !new that the only viable option was to have Leo do cra9y amounts of
cardio. 8e had Leo and the cast do unreal amounts of cardio in addition to
resistance training. he reason cardio was the only option was that he could
dial down the intensity so the cast of 5he 0each6 wouldn.t become badly
overtrained. #ou couldn.t add large amounts of circuit training because it
would brea! down the body.
"f you put a gun to my head and told me " would have to lose 3C
pounds in two wee!s..." would diet hard, do some high intensity
interval cardio, and cra9y amounts of low intensity cardio.
".m not saying that it is advisable to spend such a large amount of time doing
cardio. he point ".m trying to ma!e is that it is the one variable you can
increase when everything else is 5maxed out6.
#ou can only lower the calories down so far before you are starving and
slowing down your metabolism.
#ou can only do so many weight lifting wor!outs before your body is
bro!en down beyond repair.
#ou can only do so many intense circuit training routines before you
become overtrained =plus some of those exercises done to failure have
the potential to put on si9e...fine of you are trying to gain muscle...not
so good if you want to slim down.>
'o what if all these variables are pushed to the limit and you have more
weight to lose2
#ou add cardio to the e:uation( his strategy has been used successfully for
decades. ,iven enough time, you can create large calorie deficits with cardio.
he biggest issue with cardio is that it is time consuming. his is why so may
trainers have come forward with circuit style routines that save time.
he problem with these brief 5circuit style6 routines is that in my observation
they only get people about ACK of the way to their goals. 0ac! in the AC.s
and early BC.s, when cardio was more popular, there were many more lean
people in most of the gyms " trained at. Note% " haven.t conducted scientific
research...it is *ust an observation.
hese days " go into the gym and don.t see as many lean members.
"n my gym, me and my girlfriend practically have the entire cardio section to
ourselves. -veryone seems to be doing trendier type of training. his has lead
to a gym full of 5slightly chubby6 members and personal trainers.
"t !ind of frustrates me because " !now that some of the time they spend is
redundant and unproductive. " could have them refocus part of their time in
the gym to strategic cardio and their results would dramatically improve.
he strategic cardio " am going to teach here s!ips past the unproductive
portion and gives you much more bang for the buc!. here is a way to ma!e
cardio much more efficient.
a!e a loo! at this diagram.
"ntense exercise, li!e various forms of circuit training, !ettlebells, etcQ

4eleases fat from fat cells into the bloodstream
0urns calories =contributing to fat loss>
Creates an 5Afterburn -ffect6 burning calories after the wor!out
<hile all of that sounds niceQit is only //3 of the fat loss e:uation(
#ou seeQthose &ree &atty Acids are going to get deposited bac! into the fat
cells, if they are not used for energy during the wor!out. <ith *ust a little bit
of planning and cardio done strategically, people can get much better fat loss
results with their wor!out.
No matter how hard people are busting their butts with this brief
intense interval type of trainingQit is ND getting the *ob done all
the way.
<ant to see a better fat loss formula2
Now you are strategically ta!ing advantage of a small window of opportunity
to burn much more body fat during your wor!outs. Low$to$medium intensity
cardio uses fat for fuel and since the intense exercise released the free fatty
acids into the bloodstream...cardio becomes extremely effective.
0ut you have to be careful when doing intense exercise(
"f your resistance training wor!out routine is intense...it is very li!ely that
you will add muscle mass to your frame. his isn.t a big deal if you want to
add muscle, but my guess is that the ma*ority of women reading this want to
increase definition without increasing their body mass.
" recommend 8"" cardio as the ideal form of intense exercise.
he reason ".m a big fan of 8igh "ntensity "nterval raining on a treadmill or
other piece of cardio e:uipment...is that you can twea! the intensity perfectly
to the ideal setting. #ou dial down the settings if the wor!out feels too
intense or dial it up a notch to add more intensity.
&or those who are unfamiliar with interval cardio2 he basic idea is
alternating a period of time wal!ing with a period of time
running...until the wor!out has been completed. ypically this is
done for no longer than /C$3C minutes.
Another 8@,- reason " prefer cardio for intense exercise2
"nterval cardio gives the perfect resistance to shape the legs hips and butt. "f
done a ;$1 times per wee!, there isn.t really any reason to do a bunch of
direct lower body resistance training.
his flies in the face of most the women.s routines you see in fitness
maga9ines and online. he fact is that running stairs on a stepmill machine or
sprinting on a treadmill...will slim and tighten all of the muscles in your
lower body simultaneously.
"n fact at times you.ll need to dial down the intensity of this type of cardio.
+ost of the time interval cardio will offer 5*ust the right6 amount of
resistance to your legs and butt. Dver time this will slim down and firm up
your legs and entire lower body...but occasionally you will even have to be
cautious with the types of interval cardio you do.
Different cardio e:uipment has different effects on the lower body.
'tepmill % his one is the toughest piece of cardio e:uipment and is
perfect for fat loss along with wor!ing the butt and bac! of the legs.
his is great for women who want to add a little more curve to their
bac!side. he downside is that it isn.t the best when trying to lose
muscle mass in the legs. "f you fall into the category of easily putting on
muscle, then you will want to dial down the intensity when using the
'tepmill.
-xercise 0i!e % his is a definite leg builder especially if the intervals
are intense. "t creates a 5pump6 in the legs which will encourage growth
in the legs. his is ideal for women who have s!inny legs and want to
add si9e. +y sister doesn.t go near the exercise bi!e, because in her
words... 5it ma!es my *eans tight6.
he readmill % his is the 5,o$o6 piece of cardio e:uipment in my
opinion. #ou can do intense intervals on the treadmill with a much
smaller chance of increasing muscle si9e in the legs and butt. "f " had a
gym and was only allowed one piece of cardio e:uipment it would be
the treadmill. his is great for intervals or the less intense 5steady state
cardio6 that " recommended after intense exercise =as shown in the chart
on page 3C>.
-lliptical % A lot of people put down the elliptical as not being intense.
his is actually why " thin! it is such a great piece of e:uipment( his is
the perfect lower intensity steady cardio to do after your interval cardio.
Nordic rac! % his is a great one for steady state cardio. "t ta!es a few
times getting used to, but wor!s well.
'tair 'tepper % his can be used for intervals, but ".ve found this to wor!
best as a lower intensity version of cardio done after intervals. ".m
seeing less and less of these in gyms " visit.
4ower % " have never really been able to maximi9e this machine, but
many swear by this. "f it wor!s for you then by all means you can
include it in your wor!out routine.
Erimary Cardio +achines vs 'econdary Cardio +achines
'o there are a few cardio machines that lend themselves well to intervals and
some are much better for the lower intensity cardio that follows. " li!e to call
the ones used for intervals as 5primary6 cardio machines. he ones that you
use after the intervals " li!e to call 5secondary6 cardio machines.

Erimary $$$Preadmill, 'tepmill, and -xercise 0i!e
'econdary $$$P -lliptical, Nordic rac!, 'tair 'tepper, and 4ower
'o a typical cardio wor!out would include /C$3C minutes of intervals using
any of the 5primary6 pieces of cardio e:uipment...followed by /?$3C minutes
of steady cardio on a 5secondary6 piece of e:uipment.
Note% he treadmill also is a great secondary piece of e:uipment, which is
why " consider the 5,o$o6 cardio machine. <hen in a doubt you can.t go
wrong with a treadmill.
he idea is to use two different pieces of e:uipment for your cardio wor!out.
'o if you do your intervals on a treadmill, then wal! over to the elliptical and
do your slower steady state cardio. +ixing up the cardio will ma!e the time
go by :uic!er than stic!ing with the same machine the entire time.
Eroper cardio is one of the most important tools in getting the slim
and lean feminine loo!. A side benefit is that it will ma!e you
healthier over the long haul.
'o cardio is far from 5dead6(
Chapter ;
8igh 4ep raining
<hat if " told you that high rep training was more li!ely to build muscle mass
than low reps2 +y definition of high rep training...is training in the AI rep
range. +ost people who use high rep training stic! in the A$/? rep range.
he problem with higher rep training is that it is more li!ely to create a
5pump6 in the muscles. After much debate, 5the pump6 has been shown to be
a !ey component in maximi9ing muscle si9e.
8igh reps force blood into the muscle fibers. Dver time this will
increase the si9e of the muscle fibers as well as the number and si9e
of the capillaries. ,reat for bodybuilders...0", vascular muscles( "s
that what you are aiming for2
he pump is so sought after by 0odybuilders that one of the best muscle
building supplements does nothing but increase the pump. -ver heard of
Nitric Dxide =ND3> supplements2 hese are aimed at increasing the pump to
a muscle...for better muscle building potential.
raining for the Eump =by my friend Geff Anderson, a!a he5+uscle Nerd6>
A$/3 reps per set.
At least 1 sets per exercise with /$3 minutes rest in between sets.
Eause in the max contracted position and s:uee9e for /$3 seconds.
&inish with a /? rep 5finisher6.
Geff Anderson has a bunch of great products online about adding muscle mass
:uic!ly. 8e has become a friend of mine over these past two years and
definitely !nows what he is tal!ing about. 'ince you are a woman and most
li!ely don.t want large veiny muscles...
+y advice is to avoid the pump as much as possible(
Not only that...higher reps increase the sarcoplasm inside a muscle cell. his
is the fastest way to increase the si9e of a muscle. Let me explain the two
types of muscle growth and this will ma!e more sense.
'arcoplasmic 8ypertrophy% his is an increase in the muscle cell fluid
=sarcoplasm> within the muscle cell. his is a fast way to increase the
si9e of a muscle, but since sarcoplasm is a fluid and can.t contract...it
won.t ma!e the muscle significantly stronger. his is why sometimes a
huge body builder isn.t as strong as a smaller Dlympic Lifter.
+yofibrillar 8ypertrophy% his is actual muscle fiber growth. 'ince
muscle fibers can contract, growth in this area leads to dramatic
improvements in strength. his leads to very limited gains in muscle
si9e. hin! of a water$balloon...to ma!e it bigger it would be much
faster and easier to fill it with water than to ma!e the rubber
thic!er...but thic!er rubber would probably ma!e the balloon stronger.
Not the perfect example, but hopefully you get the idea.
8igh rep training won.t ma!e you significantly stronger, but it has the
potential to increase the si9e of the muscles. here are other variables in play
when it comes to gaining muscle :uic!ly, but high reps will get you there
:uic!er than low reps.
Chapter 1
Low 4ep raining
"t is very li!ely that you e:uate low reps with getting bul!y. " don.t blame
you, because that is what many fitness maga9ines have been preaching for
years.
A reminder of what happens with 58igh 4eps6 first.
8igh reps $$$P Eroduce the pump in the muscle
8igh reps $$$P "ncrease the sarcoplasm in the muscle =fast muscle growth>
8igh reps $$$P "ncrease the si9e and numbers of the capillaries in the muscle
8igh reps $$$P <on.t ma!e the muscles significantly stronger
".m certainly not against high$rep training( "n fact it is a ma*or component of
my men.s muscle building course, Nisual "mpact +uscle 0uilding. "t is great
for adding muscle mass...and a lot of the guys are aiming for larger vascular
muscles.
...my guess, however, is that you are ND after a lot more si9e.
'o using lower reps is a better approach. " train with my girlfriend and she
never goes above ? reps with resistance training...while " will go as high as
/? reps =since " want to increase si9e as well>.
"f you stic! to ? reps or less =and avoid failure>, there is very little
chance that your muscles will increase in si9e. "n fact, most li!ely
your body will become smaller, tighter and more compact as you
drop a bit of body fat F slowly gain strength and muscle definition.
he !ey to using low reps <"8D@ gaining si9e2
AND"D 4A"N"N, D &AL@4-(
his leads us into one of the most important chapters of this entire course...
Chapter ?
raining to &ailure
" could have titled this chapter 5Avoid raining to &ailure6 ...because that is
going to be my suggestion for the ma*ority of women who are following this
course.
A study showing that training to failure is the !ey to muscle si9e2
An important study was published in Gournal of -xercise 'cience and &itness,
volume ), number 3, 3CCA...by Dr 4alph N. Carpinelli. Dr Carpinelli studied
muscle growth under a large variety of rep schemes. 8e found that as long as
sets were pushed close to failure that muscle growth would occur.
5"f a maximalRor near maximalReffort is applied at the end of a set of
repetitions, the evidence strongly suggests that the different external forces
produced with different amounts of resistance elicit similar outcomes.6
8is findings are that it doesn.t matter whether you lift heavy for ;$? reps...or
lighter with /C$/? reps% "f the last rep or two re:uires maximum effort, then
you will achieve similar outcomes.
"f lifting to failure is a big !ey to muscle growth, then avoid failure
if you do not want your muscles to grow(
<hen my blog started in 3CC7, it was /CCK aimed toward increasing muscle
definition without adding muscle si9e. A year before this study was published
" was telling both men and women to avoid training to failure if muscle
definition =not si9e> was their main goal. his was something " figured out
years ago...and now there is finally a study which bac!s this.
8ere.s how avoiding failure, while getting stronger, increases definition.
he first thing you need to understand is that it is possible to gain strength in
a muscle without adding si9e. "n fact, this is the best approach for firm,
compact muscles.
'o how does a muscle get stronger without getting larger2
he harder a muscle contracts, the more force it can generate. #our nervous
system is what causes the muscle to contract. #our nervous system operates
well below capacity when it comes to sending impulses to a muscle group.
'tronger Nerve "mpulses S 'tronger +uscles S "ncreased +uscle Definition
,aining strength without si9e creates an 5efficient muscle6.
-fficient muscles have more neural electricity flowing through
them even when at rest. his creates residual tension in a muscle,
even when in a relaxed state =muscle tone>.
...so this more efficient muscle will feel firmer to the touch than a muscle
which isn.t as strong for its si9e. As the strength increases, so does the
firmness and 5muscle tone6.
...0@ you must avoid fatiguing the muscle(
here are two reasons to avoid muscle fatigue.
/. <hen you fatigue the muscle, your nervous system will not be able to
send strong impulses to the muscle. 'o you won.t be able to lift as much
and your muscles will exhibit less muscle tone when at rest.
3. &atiguing the muscle will most li!ely lead to an increase in muscle si9e.
'o if you want si9e, but don.t care as much about tone, then aim for
muscle fatigue.
Lifting short of failure with low reps S the 5perfect storm6 for muscle tone.
Lower reps$$$PLess li!ely to create a 5pump6.
Lower reps$$$PAllow for stronger nerve impulses to the muscle.
Lower reps$$$PLess li!ely to fatigue and increase muscle si9e.
Lower reps$$$P"ncrease tension in a muscle which further increases tone.
A lot of people in fitness circles hate the term 5muscle tone6. hey simply
believe that the only way to increase tone is to increase muscle mass and
decrease body fat. his is because very few people have explored the concept
of increasing the strength of a muscle while purposely avoiding adding si9e.
Nery few in the fitness community purposely avoid lifting to failure.
+ost personal trainers pride themselves on pushing their clients harder than
they would push if they were training on their own. "n fact this is a huge
selling point in hiring a personal trainer.
<hat if 5pushing harder6 was not only unnecessary, but counterproductive2
Eushing hard while lifting is a great way to add si9e to the muscle. Done
properly it is also a great way to add si9e and strength simultaneously. 0ut
pushing close to failure is to be avoided if you want to gain strength and
definition without si9e.
his is why " feel that personal trainers aren.t a necessity for
creating your ideal body. "n fact, they may be doing more harm
than good if you are trying to get a slim and lean 5bi!ini bod6.
Note% 'ome personal trainers are very s!illed. ".m *ust tal!ing about the
average personal trainer in this case.
8ere.s a 'ummary of his "mportant Chapter in / 'entence
Lift with low reps and a couple reps short of failure to increase muscle tone
without adding si9e to the muscle.
Chapter )
&ree <eights, +achines, and 0ody <eight
".ve seen women who have got in outstanding shape using nothing but free
weights. ".ve also seen women who reach pea! condition with nothing but
Nautilus machines. 'ame thing with body weight exercise.
8onestly...it isn.t the type of resistance that ma!es the biggest difference.
<hat ma!es or brea!s your wor!out routine is the set and rep scheme.
Any form of resistance that allows you to train somewhat heavy for
strength... in the low rep range...while avoiding failure by a few
reps...will get the *ob done.
'o this does limit body weight training to a certain extent. here isn.t
anything wrong with using your body weight for resistance, it is *ust harder to
twea! the weight to hit the right rep range.
+any machines allow you to wor! you way into body weight training.
Currently my girlfriend is doing 5machine assisted6 dips and 5machine
assisted6 chin ups. his allows her to do these body weight exercises without
using /CCK of her body weight.
As she is getting stronger she is using closer to /CCK of her body weight for
? reps. Li!e all of the lifts, she is stopping about 3$; reps short of failure. At
some point she won.t need to do these as 5machine assisted6.
Note% he normal route to teach someone to get stronger at chin ups and dips
is to do them to failure each wee! and try to add a rep each wor!out.
4emember, the normal route will add si9e to the muscle group. +y girlfriend
will slowly get stronger...avoiding failure...increasing muscle tone without
increasing muscle si9e.
A big benefit of free weights is the ability to trac! progress from gym to gym.
Curling a /? pound dumbbell for ? reps, is the same in your gym as it is in
my gym. 0ench pressing )C pounds for ? reps is also the same no matter
what gym you train in. "n my opinion, this is one of the biggest strengths of
free weights...the ability to trac! progress no matter where you train.
#ou can.t say the same thing with machines...
A Nautilus incline press will provide a different degree of resistance than say
a 8ammer 'trength incline press. -ven if you were using the same weight, it
would provide a different amount of resistance to your muscles.
5Nariable 4esistance6 S 0iggest benefits of machines over free weights.
<ith free weights there exists a 5'trength Curve6. he easiest way to explain
a strength curve is to tal! about arm curls which are a single$*oint exercise.
<hen you curl a dumbbell, there is very little resistance in the bottom
position ='tart of Lift>. he resistance increases until your arm reaches the
midway point =+iddle>. At this point you are holding close to the full weight
of the dumbbell.
'o the mid point is the part of the curl with the most resistance. As you wor!
from the midpoint up to the top...resistance decreases. Dnce the dumbbells
reach the very top of the lift, there is very little resistance at all =-nd of Lift>.
+achines use special engineering to 5correct6 the strength curve.
Arthur Gones was the first to do this with his Nautilus machines. 8e twea!ed
these machines to perfection, to ma!e sure there was the same amount of
resistance throughout the full range of motion of a lift.
'o when you hop on his Nautilus Curl +achine, for instance...you will still
feel your biceps contracting hard at the top position of the curl. #ou also have
a much harder time using momentum, because there is full resistance at the
bottom of the curl as well.
"t almost sounds li!e " favor machines over free weights.
he benefit of free weights is that your body has to balance the weights and
use the smaller stabili9ing muscles. 0ecause of this, " li!e a good mix of free
weights as well.
+y advice is to use a mix of free weights as well as machines to get
the benefits of both types of exercise...then mix in body weight
exercises where it ma!es sense.
" would suggest to ease you way in to body weight training.
he main body weight exercises " recommend are machine assisted dips and
machine assisted pull ups. he other body weight wor! " would recommend
is for abs...plan! variations and lying leg raises =a few other options for abs
as well>.
Note% here are a few guys " follow who come out with fresh body weight
routines /$3 times per year. "f you want to challenge yourself and mix things
up, drop your gym membership for ; months and follow their course.
he sets and reps are different than " suggest in this course...".ve found that
you can follow these for ; months without fear of bul!ing up. Adam 'teer,
'cott 'onnon, 4yan +urdoc!, and Craig 0allantyne all put out great stuff.
...by the time the ; months are up, you will be dying to get bac! in the gym.

=and you will be pumped to begin using this routine again>.
Get the Complete Version Now!
End of Free Chapters

Rusty Moore Visual Impact For Women

Încărcat de

Informații document

Titlu original

Drepturi de autor

Formate disponibile

Partajați acest document

Partajați sau inserați document

Opțiuni de partajare

Vi se pare util acest document?

Este necorespunzător acest conținut?

Drepturi de autor:

Formate disponibile

Rusty Moore Visual Impact For Women

Încărcat de

Drepturi de autor:

Formate disponibile

Visual Impact for Women 1 by Rusty Moore

S-ar putea să vă placă și