If you want to lose 1 to 2 pounds a day you can do 3 to 5 weekly sets of 3 to 5 repetitions with the weight on your back when you feel the muscle sticking.
Or you can do 3 to 5 weight sets of 1 to 5 repetitions using the weight that is resting on your back when you feel the muscle stuck.
You may need to pause at the end of the set to get your breath into your muscle.
I can’t handle the weight anymore. How can I get it off?
If you want to get rid of the weight off your back, pause as you slowly lower the weight onto each side. You can also do this with a dumbbell on the side, but using your back will feel easier when using your muscles.
To get the weight off on each side:
With the right leg, use your left hand to grasp the handle of the dumbbell as it rests on the right side of the body;
With the left leg, using the right hand, grasp the handle of the dumbbell as it rests on the left side of the body;
Use your hips and knees to slowly lift the weight forward as your weight is being pushed down by your legs. You cannot use the heels as a lever because the weight is just starting to shift upward;
Use your shoulders and chest to resist the weight as it drops to the bottom;
Slowly pull the weight back onto your chest, and pull it all the way back to the starting position.
You might try starting at the top of the movement. If this doesn’t work for you, try it from a lower position. If this is still too difficult, try it from a standing position and repeat from the same spot.
How can I do this every week?
If you are starting out you might want to do this two to three times a week. If you are only starting out, try doing it once a week.
If you have trouble keeping this up, try starting again and adding 3 to 4 sessions a week.
There is a lot of info on these routines on the net. I strongly recommend The New York Times Best Selling Fitness Series, “A Guide to Getting Strong.”
Are there any disadvantages to doing this routine?
Most of the weight to use in a given time has to be moved with regularity during this set. This means that you will be lifting a lot of weights and thus
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