Your fitness ebook(2)

Pursuit of Fitness
Boot Camp
Orientation Manual
www.pursuitofhealthiness.co.uk

Karen Casadei & Alex Seckham

This E-book was written for anyone who
is willing to do the work necessary to change the rest of their life.

Pursuit of Fitness Boot Camp
Pursuit of Fitness
pursuitofhealthiness@yahoo.com (email)
www.pursuitofhealthiness.co.uk/ www.pursuitoffitness.co.uk (internet)

Contents
INTRODUCTION

5

5 EXERCISES YOU SHOULD KNOW FOREVER

10

YOUR MUSCLES AND WHAT THEY DO

11

YOUR MUSCULAR SYSTEM

14

MUSCLE CONTRACTIONS

15

SINGLE AND MULTIPLE JOINT MOVEMENTS

17

YOUR GENETICS AND BODY TYPE

18

BODY STYLE AND SYMMETRY

19

LEAN MASS DEFICIENCY

20

EXERCISE ACCOUNTABILITY

21

PROGRAM INGREDIENTS

22

Warming Up
Proper Technique
Target Heart Rate
All Weight is Created Equal
A Short Note About Water
Cardiovascular vs. Aerobic
If Your Muscles Become Sore
If you're Sick Stay Home
If you’re Unfit or Over 45
EXERCISE DESCRIPTIONS
EXERCISE GLOSSARY
INQUIRIES

22
22
23
24
25
26
26
26
27
28
45
54

Boot Camp is a complete system to help
you achieve your goals. It is clear and
easy to follow. We have years of
experience helping clients and now you
have the chance to use our knowledge to
help you. Join our facebook page,
‘pursuit of healthiness barnsley’ and let us
know how you get on.

Good luck!

Karen & Alex
Pursuit of Fitness
www.pursuitofhealthiness.co.uk/www.pursuitoffitness.co.uk

Pursuit of Healthiness
Boot Camp
The Program

Boot Camp was designed to produce the maximum gains in the shortest amount of time - be it
fat loss or muscle growth. In the past, traditional programs stressed aerobic exercise as the
primary exercise protocol to burn fat. For the average person a little known fact is that strength
training or muscle building is a much more efficient fat-burning tool. When you include a
proper strength-training program with aerobic activity, fat loss can be much more than with
aerobic exercise alone. This is the secret behind our boot camp.
In truth, it is really more common sense than a secret. In exercise science, it is well known that
the first few minutes of aerobic activity (depending on the individual and intensity) does not
burn fat but involves anaerobic energy sources. These very same energy sources are used when
strength training or muscle building. When these energy sources are depleted during an aerobic
workout done prior to a weight-training workout, your energy levels for weight training will
obviously be low or non-existent. This means that your muscles will not be able to train at a
level intense enough to provide any benefit. If you begin your complete workout with a
strength-training routine, you are able to work harder and maximize your gains. You also
deplete your anaerobic energy sources. This allows your body to utilize fat as an energy source
once you begin your aerobic exercise or activity. Ultimately this will make your body a much
more efficient fat burner. You must understand, for every pound of muscle you gain, your body
requires an additional 50 to 75 calories to maintain that pound of muscle. Those calories come
directly from fat. Unlike the popular bodybuilding workouts seen on television and in various
fitness magazines, 30 days of fat loss trains the whole body 2-3 times per day in short intervals
using a type of progressive overload resistance and high interval training. Each muscle group is
exercised through its full range of motion and is brought to muscular fatigue within a
designated repetition range in only one to two sets. Every workout, your body will be
challenged to adapt to an increased workload by either adding more weight or increased
repetitions.
Your strength-training workout will target specific areas of your body and will consist of a
minimum of 10 different exercises and, at times, increase to as many as 15. This deviates from
traditional multiple-set training philosophies where the muscle is fatigued by performing
numerous sets of a specific exercise. 30 days of fat loss focuses on quality (what is done within
the set) not the quantity or the number of sets used to achieve muscular fatigue or fat burning
potential. Time is a precious commodity.

The duration of your entire workout will between 30- 60 minutes. Your strength training or
resistance workout is approximately 30-40 minutes long and your aerobic workout is about 2030 minutes long. This will provide maximum results in a minimal amount of time. The
misconception that there is not enough time to exercise often prevents many people from
starting a fitness program. If you were to ask anyone who does not exercise why they do not,
their answer almost always will be that there is not enough time in a day to work out. They will
cite every reason from long hours at the job to spending time with their family. Although these
may be valid excuses, they still are excuses. Excuses can ultimately compromise your quality of
life and prevent you from living a healthful one. If the reasons you state for not exercising are
valid, then they are the very reasons you should begin an exercise program.

5 EXERCISES YOU NEED TO LEARN FOREVER
Single leg deadlift
Balance on your weakest leg first
Bend from the hips and knee, and reach down aiming to touch the
floor. Hold for 2 counts, squeeze your glute and return to standing

Bulgarian split squats
Balance one leg on a bench or step behind you
Keep in an upright position, lower the back knee to the floor
Hold for 2 counts then return to standing.

Step Ups
Step up onto a 8 inch step or bench
Step up, then return to the start position keeping the working leg on
the step or bench

Mountain Climbers
In a press up position, bring one knee to the chest.
Return back to the original position, then alternate legs

Press Ups
You can begin this exercise with your knees on the floor
Lower your shoulders to your hands, keeping your back straight
Return back to the original position

YOUR MUSCLES AND WHAT THEY DO

Front View

Back View

(From Human Anatomy and Physiology by B.G. King and M.J. Showers, 6th edition, Philadelphia: W.B.
Sanders Company, 1969.)

An important reason to even begin an exercise or strength-training program is to develop your
muscles which will undoubtedly improve your physique. So, it may be good to identify the
major muscles or muscle groups you will be exercising. The order in which they are mentioned
is also the sequence with which each muscle or muscle group should be exercised.
Buttocks
Your buttocks are considered to be the largest and most powerful muscle group in your body
and are responsible for movement of your hip joint. There are three specific muscles that make
up the buttocks: the gluteus maximus (which is the largest), the gluteus minimus, and the
gluteus medius. Your buttocks are used in activities such as jumping and sprinting.
Quadriceps
Your quadriceps consist of four muscles that are located on the front of your thigh. These four
muscles are responsible for extending or straightening your lower leg. Your knee's stability

depends largely on the strength of each part of your quadriceps, which include the vastus
lateralis (outside), vastus medialis (inside), vastus intermedius (in between) and rectus femoris
(on top). Your quadriceps are used in all running, kicking,and jumping activities.
Hamstrings
Your hamstrings are actually three muscles located at the back of your thighs: the
semimembranosus, semitendinosus, and biceps femoris. These three muscles flex or bring your
lower leg towards your buttocks. Your hamstrings are used in virtually every running and
jumping activity. The hamstrings are extremely vulnerable to pulls and strains and need to be
exercised as much as the quadriceps to maintain a proper muscular balance.
Calves
Your calves are made up of two muscles located at the back of your lower leg: the
gastrocnemius (the upper) and the soleus (actually underneath) . Although these two muscles
are used to raise your heel off the ground, they usually operate independently of one another.
The gastrocnemius is primarily used when your legs are straight and the soleus is involved when
the knee is bent at a 45-degree angle. Your calves are the densest muscle in your body. So, it is
important that you place greater demands on them during your workout. Higher rep ranges
usually solve this problem.
Chest
The major muscle of your chest is the pectoralis major and, located beneath, is the pectoralis
minor. Both muscles are used in forward pressing movements, but are most effectively
exercised by performing exercises that adduct the shoulder joint (bring your upper arm across
your body).
Upper Back
Your upper back is comprised of many muscles, the primary muscle being the latissimus dorsi
or "the lats." This muscle is used in pulling movements such as rowing and is needed to provide
muscular balance against the muscles of the chest. The other muscles of your upper back
include the rhomboids (located between your shoulder blades) and the trapezius (located at the
uppermost part of your back and neck). The primary function of your rhomboids is to squeeze
your shoulder blades together and the trapezius are used in elevating your shoulders toward
your ears. The trapezius is often mistaken for being part of the shoulders, but is really a muscle
of the Upper Back.

Shoulders
Your shoulders are probably the most complicated group of muscles in your body and are often
the subject of many injuries. The reason for this may lie in the fact that 11 muscles make up
your shoulders and the structural integrity of all those muscles must be maintained. The deltoids
are the largest muscle group of your shoulders and do most of the work. They are responsible
for raising your upper arm forward, sideways, and backward. Your shoulders play an important
role in every upper-body movement you do, so you should make the effort to train them
adequately.
Upper Arms
Your upper arms consist of two muscles: the biceps and triceps. Your biceps are used to raise
or flex your lower arm towards your shoulder and your triceps are used to extend or straighten
your lower arm. The biceps generally assist the upper-back muscles in most pulling movements;
the triceps usually assist the chest and shoulder muscles in pressing movements. As a result of
assisting the larger muscles of the torso, the arms can be (and usually are) over trained by many
individuals.
Forearms
Your forearms consist of two sets of muscle groups: the flexors and extensors. Your flexors
bend your hand forward at the wrist. Your extensors bend your hand backward at the wrist.
Your forearms are used in every exercise that requires you to grip a bar or piece of exercise
equipment.
Midsection
The muscles of your midsection keep you standing erect and also allow you to bend forward,
backward, and laterally. Your lower back (specifically your erector spinae) straighten your upper
torso from a bent-over position. Your abdominals (specifically the rectus abdominis) bring your
ribcage toward your pelvic bone. Your obliques help to rotate your upper torso while the
transverse abdominis constricts or flexes your abdomen without bending your upper torso.

SINGLE-JOINT AND MULTI-JOINT MOVEMENTS
As you get started on your exercise or strength-training program; you will learn that there are
many exercises you will be asked to perform. These exercises usually are one of two types of
movements: single-joint or multiple-joint. A single-joint movement or exercise is one in which a
single muscle or muscle group is isolated and moves a specific bone. A properly performed
biceps curl is an example of a single-joint movement. A multiple-joint movement or exercise
involves two or more joints, and therefore, more muscles are exercised. Multiple-joint exercises
such as the chest press usually involve a larger muscle (the chest) and smaller ones (the
shoulders and triceps). In this case, there is movement at the shoulder and elbow joints.
Other multiple-joint exercises include the leg press, rowing exercises, and pressing movements
involving the shoulder joint. Some other single-joint exercises include lateral raises, leg
extensions and leg curls. Muscles which participate in single-joint or multiple-joint movements
are classified as either agonist (to go with) or antagonist (to go against). All the muscles in your
body are arranged to oppose each other. For example, your biceps flex or bend your elbow and
your triceps extend or straighten your elbow. Your strength-training program should never
emphasize one muscle group without providing equal attention to its antagonistic counterpart.

Multiple Joint Movement

Single Joint Movement



Very Round



Very Muscular



Very Thin



Looks Puffy



Very lean/ No fat



Not Muscular but



No Definition or



More Bodybuilder

muscularity

Type

sinewy


Usually No Fat

YOUR GENETICS AND BODYTYPE

Your genetics or inherited characteristics play a very distinctive role in how you look as an
individual. Your genetic makeup-although predetermined at birth can always be improved. It is
highly unlikely but if you do by chance possess all the anatomical attributes in the right
combination, you may very well develop a near-perfect physique or the potential to have a
perfect physique. If you don't, you should realize that you may have to take what your parents
gave you and make the best of it. Among the many attributes that affect your potential to
improve your physique by either gaining muscle or losing body fat is your body type. There are
three general body types: ectomorph, mesomorph, and endomorph.
Understanding the different body type allows you to distinguish what you have to work with
and determine your physical potential. Of the three main body types, ectomorphs are usually
frail looking and small-boned with thin muscles and very little fat. Ectomorphs generally have a
difficult time gaining muscle mass and making significant strength gains. Most marathon
runners are ectomorphs. Mesomorphs, on the other hand, have a hard, rugged look about
them. Their bones are quite thick and covered in heavy muscle with almost no fat. Mesomorphs
obviously have the greatest potential for gaining muscle mass and strength. Classic examples of

this body type are wrestlers, gymnasts, and bodybuilders. Last but not least, endomorphs have a
distinct roundness and softness, which is typical of an athlete like a sumo wrestler. Endomorphs
have a high percentage of fat with very little muscle mass. I want you to understand that these
characteristics are general and most people are a combination of the three main body types.
For example, a great majority of the population are either ecto-mesomorphs or endo-mesomorphs. Some of us are slightly thin and well defined in muscularity or some may look bulky
with absolutely no definition. I would be considered a meso-morph. What body type are you?
30 days of fat loss takes into account all three body-types and utilizes the ability to produce
muscle as a measurement for how much you can lose on this program. If you are a basic mesomorph with 30 pounds of extra fat, you will have a much easier time than a basic endo-morph.
Although the fat loss will be significant it will be at a much slower pace. Not to worry…it will
come off. The foundation of this program is to build muscle specifically to create a larger
engine to burn more fuel (fat).

BODY STYLE & SYMMETRY
Although body type plays an important role in your potential to lose or gain weight, your body
style, though never talked about is a better indicator to how much fat you will lose and how
much muscle you will gain. Your Body Style is directly related to your body’s symmetry.
Symmetry is the look of balance between all the parts of your body. Have you ever seen
someone whose head looks too small for their body or someone’s legs looked too short
compared to their upper body? This balance discrepancy can be said that the individual has no
symmetry. As infants fresh out of the womb, we all (unless born with a skeletal disease) arrive
symmetrical. The course of physical activities that we are involved in throughout our young life
creates muscular balances or imbalances depending on the activity. If we spend most of our
time running, climbing, jumping and tumbling our bodies will adapt to this stress and build
muscle to help us achieve greater results in those activities. If we partake in sports that use a
part of the body the majority of the time, the muscles related to that movement or sport will,
overtime become larger and more dominant, this usually creates an imbalance in our bodies.
Symmetry and Body Style play the most important role in exercising. Most often women that
have a so called “pear shape” try time and time again to rid their hips by working out their legs,
creating usually larger legs. Instead of trying to take away fat from your legs and hips you
should be trying to add more muscle to your upper body, specifically your back, shoulders and
chest. Without the narrow stature of your shoulders and therefore upper body your hips don’t

look so fat. Now with the added muscle in places that you need it your body with begin to burn
fat at a faster rate.
There are 4 Body Styles that I use to determine 1) Long and Narrow 2) Short and Narrow 3)
Long and Broad 4) Short and Broad
With all of these Body Styles the Symmetry is the same:
Neck: Arms: Calves: same size (or close to it)
Chest/Hips: Same size Waist: 8-10 inches smaller
If any of these measurements are off by just a little it can hinder your fat burning potential. It is
Important to first get these measurements as close to perfect as you can before expecting your body to
burn fat efficiently. 30 days of fat loss will correct all inconsistencies in your symmetry and bring your
body to it full fat burning potential.

EXERCISE ACCOUNTABILITY
With the exception of those who are highly motivated and disciplined, most people have difficulty
achieving fitness goals when they work out by themselves. The missing link in this success equation is
usually accountability. The addition of a training partner, journal or support group can make all the
difference between Fab and Flab. There is something motivating about seeing on paper the food
atrocities we’ve consumed or knowing someone is waiting for us at the gym.
Accountability enables us to go for it as a “team” effort, even if the team is me, myself and I. Whether
it’s a training partner with similar goals or a piece of paper-go for it. I usually recommend beginners as
well as veterans to the fitness game use the Food Journal that comes with this program, which allows
you to write down everything you have consumed, including water intake and record the type of
exercise performed.
Many trainers and exercise enthusiasts use specific workout journals that record every rep, set and
exercise in their workout. I personally don’t think this practice very prudent since it takes time away
from your workout intensity. If you want the workout to be intense enough to bring about change
then you need to rest very little between sets. These journals are better left to bodybuilders, power
lifters and athletes who really need to record small incremental improvements.
Almost every time you begin a training program especially with weights, there are large jumps in the
amount of weight you can handle. I dislike rep, set and weight journals because the progress in the
beginning weeks is often skewed and full of false hope. These leaps in poundage are not a result of
significant strength gains but the ability to become more efficient at doing that specific movement.
You are actually becoming more skilled at the exercise and adapting to that change in your
environment. This is no way to understand real improvement. Consider this adaptive period as kind of
a honeymoon to real progress and after the honeymoon comes real work.
So whether your sources of accountability comes in human form or through pen and ink remember an
effective source to bring about significant change in your body through exercise is to adjust your
ATTITUDE and be ACCOUNTABLE.

PROGRAM INGREDIENTS
Your individual results may vary. Obviously, if you do not have 30 or more pounds to lose
than you won’t. A good working knowledge of these program ingredients will enhance your
chances of achieving your goals as best as your potential will allow. I suggest that you follow
these guidelines to insure you get the full benefit of each workout.
WARMING UP
Common sense tells us that a cold or stiff body does not move as efficiently as a warm or
limber one. So, some time at the beginning of your workout should be dedicated to warming up
your body. Warming up helps to increase the internal temperature of your body which affects
how your muscles will move. For many individuals, five to ten minutes of warming up is
sufficient.
PROPER TECHNIQUE
If you do not use correct form or technique, you will not get the most out of your workout.
When your technique is incorrect, muscles that are not supposed to be exercised will be and
those that are supposed to be may not. This is often seen when an individual performs a bicep
curl. Proper technique during a bicep curl is to keep your back straight and your upper arms
perpendicular to the floor (or parallel to the spine). This isolates the bicep muscle. If you raise
your elbow or move it forward while performing the curling movement, your anterior deltoid
will come into play. This diminishes the muscular growth throughout the biceps full range of
motion and uses other muscles to help lift the resistance. I want to emphasize that you should
always use correct form and technique when doing any and all exercises. An easy way to
maintain correct form is to remember to keep your head up, shoulders back and chest out when
performing upper-body movements. You also should always keep your knees behind your toes
when doing any pressing movements with your legs.
Proper technique should be practiced every time you perform an exercise. To ensure that
proper technique and form are being practiced, you should workout in front of a mirror
whenever possible or train under supervision. Another aspect of proper technique pertains to
your speed of movement within the exercise. The speed of movement during an exercise can
either increase or decrease your potential for injury. It will also dictate the intensity of the
exercise. Performing quick, jerking movements tends to use momentum and will not fatigue the
muscle through its full range of motion. The speed of any and all exercises should be slow and
controlled. A controlled movement significantly reduces the risk of injury during that exercise
while increasing the intensity. A slow, controlled movement can be demonstrated by
performing a concentric contraction in about two seconds and an eccentric contraction in about

four seconds. Therefore, a single repetition should be six seconds in length. When you multiply
six by your designated repetition range such as 20-25, your set for that particular exercise would
be between 120 seconds (2 minutes) and 150 seconds (2 1/2 minutes) respectively. To increase
the intensity within a set, you may be asked to slow the speed of movement to eight or ten
seconds for a single repetition.
TARGET HEART RATE
30 days of fat loss uses a high interval technique that brings your heart rate out of its aerobic
target zone on a regular basis. This version of high intensity training is the way that the body
was intended to work… in short intense spurts. This type of training confuses your body and
creates chaos when it tries to use its energy systems. Usually the body burns glycogen and then
fat during a sustained exercise activity. Not so with high interval training. Your body doesn’t
know what to do so it burns off the glycogen very quickly and utilizes fat as its energy source.
The best part of this process is the increased muscle mass creates an all day fat burning
environment. The bigger the engine the more fuel it burns all day. What does this have to do
with target heart rate? Everything! I don’t want you keeling over and dying from a heart attack
just when you finally made the decision to start training and losing the fat on your body.
Determining your minimum and maximum heart levels is very important when beginning 30
days of fat loss.

Before you try to determine your target heart rate, it is wise to understand that target heart-rate
levels are just guidelines and should be treated as such. For one thing, your target heart rate
depends largely on what type of physical condition you are in. Let's say you haven't worked out
on regular basis for a long time and you're 25 years old. A friend of yours has been walking 3
days a week and strength training 3 times a week for the past year and he or she is 25. Wouldn't
you agree that the two of you would have different target heart rates?
The easiest and most effective way to determine your Target Heart Rate (THR) is to calculate it
using the Karvonen Method. If you use the 220 minus your age, dived by 60%, 70 % or 80%
your THR can vary as much as 25 points. Not good when you want to get the maximum
benefits from your workout. Here’s how to calculate it with the Karvonen Method:

The formula factors in your resting heart rate, so you’ll need to determine your resting heart rate by doing the
following:




Prior to getting out of bed in the morning, take your pulse on your wrist (radial pulse) or on the side of
your neck (carotid pulse).
Count the number of beats, starting with zero, for one minute.
For accuracy’s sake, take your resting heart rate three mornings in a row and average the 3 heart rates
together.

Another element in finding your training heart rate zone is determining the intensity level at which you should
exercise. As a general rule, you should exercise at intensities between 60% - 85% of your heart rate. Use the
following table as a guide for determining your intensity level:
Beginner or low fitness level . . 60%
Average fitness level . . . . . . . . 60% - 70%
High fitness level . . . . . . . . . . . 75% - 85%
Now that you have gather the necessary information let’s figure it out:
220 - Age = Maximum Heart Rate
Max Heart Rate - Rest. Heart Rate x Intensity + Rest. Heart Rate = Training Heart Rate
Example, Tara is 35 yrs old, has a resting heart rate of 75 and she’s just beginning her exercise program (her intensity
level will be 60%.) Tara’s training heart rate zone should be 142 beats per minute:
Tara's Maximum Training Heart Rate:
220 - 35 (Age) = 185
185 - 75 (Rest. HR) = 110
110 x .60 (Max. Intensity) + 75 (Rest. HR) = 141 Beats/Minute

ALL WEIGHT IS CREATED EQUAL

The statement made by our forefathers that all men are created equal, can also be applied to
resistance. If you have been in the business as long as I have, you will hear myths that seem to
come to life and sometimes become bigger then life. This is true when it comes to the argument
that free weights are a better training modality or method than pulley machines or body-weight
exercises. Well, I'm here to tell you that there is definitely no truth to that myth whatsoever.
Your muscle fibers do not know the difference between you lifting an 8-pound brick or an 8pound dumbbell. All it knows is that the weight of the object is eight pounds. This also holds
true for resistance that comes in the form of machines such as the lat pull down or row
machine. When lifting a resistance your muscle does not know whether it is moving a dumbbell,
barbell or a machine. As long as that muscle is exercised to exhaustion it will not know or care
what did it, just as long as it did.

A SHORT NOTE ABOUT WATER
Water retention or the medical term “edema” has many women and men trying
to shed pounds when the solution is fairly easy (unless you have a medical condition), drink water
to get rid of water.
The whole truth is that when the body needs water, it will retain it. Many dieters have it in reverse.
They’d rather not drink too much water for fear it will put pounds on. Ironically, the more water
we drink, the less we retain! If the body knows that it will be replenished with a new supply of water
every hour or so it will very rarely retain it.
Water is what we’re mostly made of, and it’s about the healthiest thing we can do for ourselves.
Studies have shown that the less water you drink the less fat you will lose.
There’s two reasons for this; 1. Almost every chemical function in your body utilizes water to carry
out that function i.e. energy expenditure; also dehydration slows down those processes and;
2. Most individuals have a tendency to mistaken the water loss due to dehydration as fat loss because
they see weight loss on the scale. Remember weight loss is not fat loss.

How much is too much?
You should drink at least one third of your bodyweight in ounces gradually
Increasing that to half your bodyweight in ounces. That’s a lot of water!
If you weigh 150 pounds than begin by drinking 50 ounces of water per day then gradually increase
in to 75 ounces per day. Only increase when you stop peeing every 10 minutes. Any time you change
a bodily routine in will take a little adjusting to, but stick with it. You’ll look younger and feel better.
Drinking any less will leave you dehydrated and will keep you from hitting your goals. Without
water your body can’t work hard enough to burn fat. Dehydration also causes undue muscle cramping
and can prohibit adequate intensity during exercise.

CARDIOVASCULAR vs. AEROBIC
For years, you have probably heard the word "cardiovascular" or "cardio" used as a description
for aerobic activity or training. This isn't too far from the truth, but there is and should be a
distinction between the two terms. The term cardiovascular represents the system that involves
the heart and lungs. Although the cardiovascular system is exercised during aerobic training, the
main objective of aerobic training is to burn fat. A common misconception is that weight or
strength training does not help to improve your cardiovascular system. This is definitely untrue.
It may be true that weight training does not burn fat initially but let's think about this for a
minute. As you perform a set of high-intensity exercise, your body (especially the muscle group
you are working) is placing great demands on your lungs for oxygen and your heart for blood
flow. These two organs predominantly make up your cardiovascular system. If you train with
high intensity during your strength-training workout, you will develop your cardiovascular
system. So remember, you don't have to engage in traditional forms of aerobic activity to
strengthen your cardiovascular system.
IF YOUR MUSCLES BECOME SORE
Placing demands on muscles that you rarely use will cause those muscles to become sore. This
soreness is a result of chemical waste products that come from exercising an unconditioned
muscle. These chemical waste products are known as lactic acid and carbon dioxide. When
lactic acid is present in an unconditioned muscle, it is believed that the muscle becomes
sensitized to pain. This pain, though a bit uncomfortable, represents a new beginning for your
new body. Muscle soreness can also occur when higher demands are placed on a conditioned
muscle. An example of this would be bench pressing 150 pounds for 20 reps and then
increasing the weight to 170 pounds and forcing yourself to do 20 repetitions in your next
workout. This soreness is usually temporary and can usually be remedied by exercising those
same muscles in a subsequent workout. On occasion, I've known people who tried to eliminate
this discomfort by taking an anti-inflammatory medication such as ibuprofen. This may relieve
the pain temporarily but isn't recommended because pain or soreness is an indicator that care
should be given to the area affected by the soreness. Masking this pain can cause problems in
the recovery process due to overuse.

IF YOU’RE SICK STAY HOME
In the unfortunate event that you become ill, it is important to remember that your body's
immune system is compromised. Exercise is a stressor that will also compromise your immune
system. If you engage in exercise while ill, there is a good chance that it will make the illness
worse and not better. Many people believe that you must sweat out a cold. I'm not one of those
people. In my experience it has always been better to take a day off and rest so that you will be
100% when you train on your next workout. The body needs to heal itself before you are ready
to train hard again. Your body is only made to handle one immune suppressor at a time.
IF YOU ARE UNFIT OR OVER 45
Unfortunately, most everyone who begins an exercise program rarely seeks the advice of their
doctor. If you are overweight and/or unfit, it is suggested that you seek advice and permission
from your doctor before you begin your exercise program. You may think it's a bit troublesome
but it may prevent problems or even save your life. If you are over 45 and want to begin an
exercise regimen and you haven't exercised in years, it is strongly advised that you make an
appointment with your doctor to set up a stress test. Although you may believe yourself to be
healthy it is always a good idea for you to be evaluated by your doctor just to make sure nothing
has crept up on you due to lack of exercise or the aging process. Do yourself a favor and do it
right the first time, or you'll wind up seeing him any way.
The fitness and training systems you are about to implement, if consistent, will yield amazing
results. Now, it's up to you to build and shape the body that you will be proud of. Remember
that education is the key to motivation. If you have trouble understanding any part of this
introduction, please contact us at pursuitofhealthiness@yahoo.com to explain the section or
sections you do not understand. This introduction, although informative, is only the tip of the
iceberg. Teaching you complete exercise physiology and exercise science would take several
years and, in some cases, might bore you to tears. I hope that we at Pursuit of Healthiness have
given you the information necessary to set you off on the right road to fitness. For additional
information and reference sources please refer back to www.pursuitofhealthiness.co.uk

30 Days of Fat Loss
Exercise Descriptions

Push-up
Begin with your hands and toes on the floor.
Your torso and legs should remain rigid,
keeping your back perfectly straight
throughout the movement. Bend your arms and
slowly push (lift) your body, stopping when
your arms are fully extended and then lower
yourself to the start position.

Negative Push Ups
Begin in the up position, keeping your back
totally flat and your head up (parallel to floor,
not hanging!) Lower yourself by bending your
elbows on a 3 to 5 count. Touch your chest
(not your hips, lazy ass!) on the ground, bend
your knees so they touch the ground and press
up with your arms raising yourself back to the
up position, straighten your knees and get up
on your toes and repeat the process all over
again.
Dumbbell Fly
Begin by lying back on a flat bench, planting
your feet firmly on the floor (if the bench
seems high, place your feet on the bench so
your back does not arch). Grasp two dumbbells
and bring them out to your sides, maintaining
straight arms throughout the movement. Your
palms should be facing each other, and your
upper arms should be as straight as possible.
Slowly raise the dumbbells upward in a
semicircular motion. Gently touch the weights
together at the top of the move and, squeeze
your chest muscles at the top of the exercise;
slowly return the weights to the start position.

Incline Dumbbell Press
Begin by lying face up on an incline bench set
at approximately 30 to 40 degrees, planting
your feet firmly on the floor. Grasp two
dumbbells and, with your palms facing out
(away from your body); bring them to shoulder
level so that they rest just above your armpits.
Simultaneously press both dumbbells directly
over your chest, moving them in toward each
other (in a triangle) as you raise them. At the
finish of the movement, the sides of the
dumbbells should gently touch together.
Squeeze your chest muscles at the top of the
exercise and then slowly reverse direction,
returning to the start position.
Front Lat Pull Down
Begin by taking a shoulder-width grip on a lat
pull down bar with your palms facing forward.
Secure your knees under the restraint pad and
allow your arms to straighten fully so that you
feel a complete stretch in your upper back
(under your arm pits). Maintain a slight
backward tilt (almost 45 degrees) to your body
and flex your abdominals throughout the move.
Slowly pull the bar down to your upper chest,
bringing your elbows back as you pull down.
Squeeze your shoulder blades together and
then slowly reverse direction, allowing the bar
to return to the start position.
One Arm Dumbbell Row
Begin by placing your left hand and left knee
on a flat bench, keeping your right foot planted
firmly on the floor. Your torso should be
parallel with the bench throughout the entire
movement. Grasp a dumbbell in your right
hand and, with your palm facing your side, let
it hang down to the ground. Keeping your
elbow close to your body, pull the dumbbell
upward and back until it touches your armpit.
Feel a contraction in the muscles of your upper
back and then reverse direction, lowering the
dumbbell to the start position. Switch arms and
repeat.

Horizontal Row
Sit upright with slight bend in knees; place feet
against or under pads for support. Reach
forward and grip “triangle bar”, bending at the
waist pull back with both arms all the way to
your chest (just under your pectorals or
breasts); do not have your torso go past 90
degrees when pulling back. Repeat the same
movement for desired repetitions. Note: You
can vary the exercise by using a straight “lat
bar” or a “rope”.
Jumping Jacks
Begin with your hands at your sides, keeping
your arms perfectly straight raise them in an
arc over your head while spreading your legs
as you jump up. Bring your arms back to your
sides and your heels together. Repeat for
desired repetitions.

Reverse Lat Pull Down
Begin by taking a shoulder-width grip on the
lat pull down bar (the bar with the ends curved
down and rubber grips) with your palms facing
toward your body. Secure your knees under the
restraint pad and allow your arms to straighten
fully so that you feel a complete stretch in your
upper back. Maintain a slight backward tilt (at
about 45 degrees) and flex your abdominals
throughout the movement. Slowly pull the bar
down to your upper chest, bringing your
elbows back as you pull down, return to the
start position.

Rear Delt Raise
Note: The photo is for illustrated purposes
only. I recommend supporting your chest or
head to take stress of your lower back (if there
is a problem). Begin by bending over, keeping
your back tilted slightly upward and the
dumbbells hanging just under your chest.
Raise both dumbbells at the same time out to
the side until they are parallel to the floor.
Once at the top of the exercise lower the
dumbbells slowly and repeat the movement for
Lateral Raise
Sitting on the end of a bench, grasp two
dumbbells palms facing the body and allow
them to hang by your hips. Keeping your arms
as straight as possible, raise the dumbbells
simultaneously up and out to the sides until
they reach ear level. Slowly return the weights
back to the starting position.

Dumbbell Shoulder Press
Sit at the edge of a flat bench. Grasp two
dumbbells and bring the weights to shoulder
level with your palms facing away from your
body. Slowly press the dumbbells directly
upward and in, allowing them to touch together
directly over your head. Try to touch your
biceps to your ears. Return to the start position.

Front Raise
Grasp two dumbbells and allow them to hang
over your thighs. Keeping your arms as
straight as possible, slowly raise the dumbbells
directly in front of your body until they reach
slightly over your head. Lower slowly to the
start position.

Upright Rows
Grasp two dumbbells and allow them to hang
over your thighs. Raise the dumbbells bending
your elbows as you bring them to just under
your chin. Keep your elbows out to the side.
Lower the dumbbells slowly to the start
position. Repeat for desired repetitions.

Lying Side Lateral
While comfortably lying on your chosen side,
with your body braced, keep the arm to be
exercised as straight as possible and out in
front of you. Grip the dumbbell and raise it in
an arc out to the side and over your shoulder.
Stop just before your arm is perfectly straight
and slowly lower the dumbbell down to the
start position.

Seated Dumbbell Curl
Sit at the edge of a flat bench, grasp a pair of
dumbbells and allow them to hang at your
sides with your hands facing away from your
body. Slightly press your elbows into your
sides and keep them stable throughout the
move. Slowly raise the dumbbells upward
toward your shoulders staying with the natural
motion of your elbow joint (do not touch your
shoulders) and squeeze your biceps at the top
of the movement. Return to the start position.

Standing Dumbbell Curl
Standing upright with your knees slightly bent;
grasp a pair of dumbbells and allow them to
hang at your sides with your hands facing
away from your body. Slightly press your
elbows into your sides and keep them stable
throughout the move. Slowly raise the
dumbbells upward toward your shoulders
staying with the natural motion of your elbow
joint (do not touch your shoulders) and squeeze
your biceps at the top of the movement. Return
to the start position.
One-Arm Overhead Dumbbell Extension
Begin by grasping a dumbbell in your right
hand with your feet flat on the floor. Bend your
elbow and allow the weight to hang down
behind your head as far as comfortably
possible (or in line with your head). Slowly
straighten your arm, keeping your elbow back
and pointed toward the ceiling throughout the
movement. Straighten your arm and then
slowly lower the weight to the start position.
After you have performed the desired number
of reps, switch arms and repeat the process.
Two-Arm Overhead Dumbbell Extension
Grasp the dumbbell at the insertion of the stem
and ball of the dumbbell with both hands. Bend
your elbows and allow the weight to hang
down behind your head as far as comfortably
possible (or in line with your head). Slowly
straighten your arms, keeping your elbows
back and pointed toward the ceiling throughout
the movement. Straighten your arms over your
head, and then slowly lower the weight to the
start position.
Lying One Arm Tricep Extension
Lie on the floor facing up. Bend your knees to
support your lower back. Hold dumbbell in
right hand at arm’s length above shoulder.
Lower dumbbell in a semi-circular motion to
the side of your head, keeping your arm at a 45
degree angle. Push the dumbbell backup to the
start position. Repeat for left arm.

Tricep Pushdown
Stand facing a high pulley with a straight,
cambered or V bar. Grip the bar with a palmsdown, with a close grip. Start with the bar at about
chin level and your upper arms angled slightly up.
Begin the movement by bringing your elbows down
in line with your body. When your elbows are
pointing down, continue the movement by pushing
down with your hand out in front of you. Keep your
elbows pinned tightly in to your sides and your
wrists as straight as possible. Do not let your wrists
bend back. Let the bar up. Keep the bar close to
your body when raising the bar back up to the start
position. Repeat for desired repetition.

Lunges
Stand upright and place your hands on your
hips. Take a long stride forward (about the
length of your body) with your right leg and
raise your left heel so that your left foot is on
its toes. Keeping your shoulders back and chin
up, slowly lower your body by flexing your
knees and hip, continue lowering until your left
knee is almost touches the floor. Make sure
that your right knee does not move forward
over your toes. Return to the starting position
by pushing upward using your hips and thigh.
When your knee is straight, step back. After
performing the desired number of reps, switch
legs and repeat the process.
Lying Inside Leg Lifts
Begin by lying on your right side. You can
bend your left leg at a 90-degree angle or keep
it straight (as shown). Keeping your right leg
straight, slowly raise it as high as possible.
Squeeze the inside of your thigh and then
slowly return to the start position. After
finishing the desired number of repetitions,

repeat the process on your left side. For added
intensity, attach leg weights to the ankle you
are exercising.

Bench Hamstrings Curl
Begin by lying face down on a flat bench or the
floor and attach ankle weights to both ankles.
Keeping your thighs pressed against the flat
surface; slowly curl your feet upward, stopping
just short of touching your butt or as far as
comfortably possible. Contract your
hamstrings and then reverse direction,
returning to the start position.

Seated Calf Raise
Begin by sitting in a seated calf machine and
place the leg pads of the machine tightly across
your thighs. Place the balls of your feet on the
footplate and allow your heels to drop as far
below your toes as possible. Slowly rise up as
high as you can onto your toes until your
calves are fully flexed. Contract your calves
and then slowly reverse direction, returning to
the start position.
One Leg Dumbbell Calf Raise
Begin by sitting at the edge of a flat bench with
the ball of your right foot on a block of wood
or a step. Place a dumbbell on your thighs and
hold it in place and drop your right heel as far
below your toes as possible. Keeping your left
foot back, slowly rise as high as you can onto
your right toes until your calves are fully
flexed. Contract your calf muscles and then
slowly reverse direction, returning to the
starting position. After performing the desired
number of repetitions, repeat the process on
your left.
Crunch
Begin by lying face up on the floor. Place the
palms of your hands on the top of your thighs.
Slowly raise your shoulders up and forward

towards your thighs, shortening the distance of
your trunk. Bring your palms over your
kneecaps. Feel a contraction in the your
abdominal muscles and then slowly reverse
direction and return to the start position

Bicycles
Begin by lying on the floor with your legs bent
at a 90-degree angle. Place your hands under
your buttocks. Slowly bring your right knee up
toward your abdomen. As you return your right
leg to the start position, bring your left leg
toward in the same manner. Continue this
movement, alternating between right and left
sides as if pedaling a bike.

Toe Touch
Begin by lying flat on the floor with your arms
and legs straight in the air, perpendicular to
your body. Slowly curl your torso up and
forward, raising your hands as close to your
toes as possible. Contract your abs and then
reverse direction, returning to the start
position.

Criss Cross Crunches
Begin by lying face up on the floor with your
knees bent. Your thighs should be
perpendicular to the ground and your hands
should be behind your head. Slowly raise your
shoulders up and forward towards your chest,
twisting your body to the right. Feel a
contraction in your abdominal muscles and
then slowly reverse direction, returning to the

start position. After performing the desired
number of repetitions, repeat the process,
twisting your body to the left.

Reach for the Sky (Stick Ups)
Stand with your feet shoulder width and your
hands on your waist. Raise your hands over
your head (pretend you are pushing a box over
your head) while you raise up on your toes.
Lower your arms and heels back to the start
position. Repeat for desired repetitions.

Mountain Climbers
Get into the pushup position. Flex your abs.
Lift one foot and bring your knee to your chest.
Touch the foot down, and then return it to the
start position, alternating sides. Be sure to keep
your buttocks down. Pay close attention that
your buttocks doesn’t rise above your
shoulders. Keep your chest over your hands.

Leg Circles
Begin on all fours. Raise one of your legs so
that it is straight back (do not bend the knee).
Rotate your whole leg at the hip joint
clockwise in six-inch circles for designated
time limit. Stop and reverse rotation for the
same amount of time. Stop and switch legs and
repeat for other leg.

Fire Hydrants
On all fours keeping your back straight and
your knee bent, raise one of your legs out to
the side. Raise your leg as far as it can go
without twisting your back. When you feel you
muscle stop, lower you leg down slowly and
repeat for desired repetitions. Switch legs and
repeat for other leg.

Hip Splits
Begin in the up push up position with your
chest over your hands and your body straight.
Spread your legs as far as they can go without
raising your butt higher than your shoulders,
touch your toes to the ground and bring them
back so that your feet touch. Repeat for
Side Leg Lifts
Lying on one side comfortably, brace yourself
with the opposite hand across your body
resting it on the floor. Flex your toes upward
(so your feel your calf stretch) and raise the top
leg at the hip joint. Keep your leg straight
throughout the movement. Raise your leg until
it stops (without twisting your body) then
lower it slowly back to the start position.
Repeat for desired number of repetitions.

Jump Backs
Begin on all fours with your thighs gathered up
under your stomach and on your toes. Forcibly
thrust your feet backwards into a “plank”
position (or “up” push up position). Pull your
knees and gather them back up under your
stomach and repeat for desired repetitions.

Step Ups
Begin by standing in back of a bench with one
foot on top of the bench. While keeping your
body straight, push forcibly with your leg to
raise yourself and the other leg onto the bench.
Touch the bench with the opposite foot and
lower yourself back to the start position.
Note: Keep your knee behind your toes when
raising yourself up onto the bench
Incline Push Ups
Kneel on the floor in front of a flat bench
hands shoulder width apart. Place feet on
bench, knees locked, back straight, head up.
Keeping your body rigid lower yourself until
your chest hits the floor. Pause at the bottom
and push up to the start position. Repeat for

Self Assisted Leg Curl
Lie on the floor (or mat) face down with your
hands resting on you forearms. Place the
instep of one foot behind the heel of the other.
Raise the lower part of the bottom leg while
adding resistance with the instep of the top leg.
Slowly lower your bottom leg again adding
resistance all the way down. Repeat this for
desired repetitions. When finished switch legs
and repeat movement.

Wall/Leg Raised Criss Cross Crunches
Lie on floor with body close to wall. Place feet
against wall slightly bent. Place hands behind
head and twist your upper body while raising it
up; touch your elbow to your opposite knee.
(keep other elbow down)

Lying Knee Ups
Lie on the floor (or mat) with hands under your
buttocks, palms down and legs extended. Bend
knees, pulling upper thighs into midsection.
Return to starting position. Repeat for desired
repetitions.
Note: to increase intensity, hold a dumbbell
between your feet.

Bench Knee Ups
Sit on a flat bench. Place hands behind
buttocks and grasp sides of bench. Extend legs
straight out. Bend knees pulling thighs into
midsection. Return to starting position.
Repeat for desired repetitions.
Note: keep lower legs parallel to floor when
extended
Double note: to increase intensity, hold a
dumbbell between your feet.

30 Days of Fat Loss
Exercise Glossary

EXERCISE GLOSSARY

Abduction- Movement of a limb away from middle of body, such as bringing arm to shoulder height from hanging
down position.

Abs- Abbreviation for abdominal muscles.
Adduction- Movement of a limb toward middle of body, such as bringing arm to side from extended position at
shoulder.

Aerobic Exercise- (With oxygen) - Activity in which demands of muscle for oxygen are met by circulation of oxygen in
blood. Distance running, cross country skiing, distance cycling are aerobic activities.

Agonist- Muscle directly engaged in contraction, which is primarily responsible for movement of a body part.
Anabolic Steroid- Synthetic chemical that mimics the muscle-building charateristics of he male hormone testosterone.
Anaerobic Exercise- (Without oxygen) - Activity in which oxygen demands of muscles are so high that they rely upon
an internal metabolic process for oxygen. Short bursts of “all-out” activities such as sprinting or weight lifting are
anaerobic.

Antagonist- Muscle that counteracts the agonist, lengthening when agonist muscle contracts.
Atrophy- Withering away- decrease in size and functional ability of tissue or organs.
Barbell- Weight used for exercise, consisting of a rigid handle 5-7’ long, with detachable metal discs at each end.
Biomechanics- Science concerned with the internal and external forces acting on a human body and the effects
produced by these forces.

Bodybuilding- Weight training to change physical appearance.
Buffed- As in a “finely buffed finish” – good muscle size and definition, looking good.
Bulking up- Gaining body weight by adding muscle, body fat, or both.
Burn- As in “going for the burn” - endurance exercise, working muscles until lactic acid buildup causes burning
sensation.

Cardiovascular Training- Physical conditioning that strengthens heart and blood vessels.
Circuit Training- Going quickly from one exercise apparatus to another and doing a prescribed number of exercises on
each apparatus, to keep pulse high and promote overall fitness.

Compound Training- Sometimes called “giant sets”; doing 3-4 exercises for same muscle, one after other, with minimal
rest between.

Concentric Contraction- When muscle contracts or shortens.
Crunches- Abdominal exercises – sit-ups done lying on floor with legs bench, hands behind neck.

Curl-Bar- Cambered bar designed for more comfortable grip and less forearm strain.
Cutting Up- Reducing body fat and water retention to increase muscular definition.

EXERCISE GLOSSARY (cont.)

Dead Lift- One of three power-lifting events (other two are squat and bench press). Weight is lifted off floor to
approximately waist height. Lifter must sand erect, shoulders back.

Delts- Abbreviation for deltoids, the large triangular muscles of the shoulder which raise the arm away from the body
and perform other functions.

Double (split training) Routine- Working out twice a day to allow for shorter more intense workouts. Usually
performed by advanced bodybuilders preparing for contests.

Drying Out- Encouraging loss of body fluids by limiting liquid intake, eliminating salt, sweating heavily and/or using
diuretics.

Dumbbell- Weight used for exercising consisting of rigid handle about 14” long with sometimes detachable metal discs
at each end.

Easy Set- Exercise not close to maximum effort, as in a warm up.
Eccentric Contraction- Muscle lengthens while maintaining tension.
Endurance- Ability of a muscle to produce force continually over a period of time.
Estrogen- Female sex hormone.
Extension- Body part (i.e. hand, neck, trunk, et.) going from a bent to straight position, as in leg extension.
Fascia- Fibrous connective tissue that covers, supports, and separates all muscles and muscle groups. It also unites skin
with underlying tissue.

Fast-Twitch- Refers to muscle ells that fire quickly and are utilized in anaerobic activities like sprinting and power-lifting.
Flex- Bend or decrease angle of a joint; contract a muscle.
Flexion- Bending in contrast to extending, as in leg flexions.
Forced Repetitions- Assistance to perform additional repetitions of an exercise when muscles can no longer complete
movement on their own.

Gluteals- Abbreviation for gluteus maximus, medius, and minimus; the buttocks muscles.
Hard Set- Perform a prescribed number of repetitions of an exercise using maximum effort.
Hypertrophy- Increase in size of muscle fiber.
Isokinetic Exercise- Isotonic exercise in which there is ACCOMODATING RESISTANCE. Also refers to constant

speed. Nautilus and Cybex are two types of isokinetic machines, where machine varies amount of resistance being lifted
to match force curve developed b the muscle.

Isometric Exercise- Muscular contraction where muscle maintains a constant length and joints do not move. These
exercises are usually performed against a wall or other immovable object.

Isotonic Exercise- Muscular action in which there is a change in length of muscle and weight, keeping tension constant.
Lifting free weights is a classic isotonic exercise.


Kinesiology- Study of muscles and their movements.
Lats- Abbreviation for latissimus dorsi, the large muscles of the back that move the arms downward, backward, and in
internal rotation.

Lean Body Mass- Everything in the body except fat, including bone, organs, skin, nails, and all body tissue including
muscle. Approximately 50-60% of lean body mass is water.

Lift Off- Assistance in getting weight to proper starting position.
Ligament- Strong, fibrous band of connecting tissue connecting 2 or more bones or cartilages or supporting a muscle,
fascia or organ.

Lock Out- Partial repetition of an exercise by pushing the weight through only last few inches of movement.
Max- Maximum effort for one repetition of an exercise.
Midsection- Muscles of abdominal area, including upper and lower abdominals, obliques, and rectus abdominis muscles.
Military Press- Pressing a barbell from upper chest upward in standing or sitting position.
Muscle- Tissue consisting of fibers organized into bands or bundles that contract to cause bodily movement. Muscle
fibers run in the same direction as the action they perform.

Muscle Head- slang for someone whose life is dominated by training.
Muscle Spasm- Sudden, involuntary contraction of muscle or muscle group.
Muscle Tone- Condition in which a muscle is in a constant yet slight sate of contraction and appears firm.
Muscularity- Another term for definition, denoting fully delineated muscles and absence of body fat.
Myositis- Muscular soreness due to inflammation that often occurs 1-2 days after unaccustomed exercise.
Nautilus- Isokinetic-type exercise machine which attempts to match resistance with user’s force.
Negative Reps- One or two partners help you lift a weight up to 50% heavier than you would normally lift to finish
point of movement. Then you slowly lower weight on your own.

Obliques- Abbreviation for external obliques, the muscles to either side of abdominals that rotate and flex the trunk.
Olympic Lifts- Two movements used in national and international Olympic competitions: the SNATCH and the
CLEAN AND JERK.

Overload Principal- Applying a greater load than normal to a muscle to increase its capability.
Peak Contraction- Exercising a muscle until it cramps by using shortened movements.

Pecs- Abbreviation for pectoral muscles of the chest.


Power Lift- Three movements used in power-lifting competition: the squat, bench press, and dead lift.
Power Training- System of weight training using low repetitions, heavy weights.
Progressive Resistance- Method of training where weight is increased as muscles gain strength and endurance. The
backbone of all weight training.

Pumped- Slang meaning the muscles have been made large by increasing blood supply to them through exercise.
Quads- Abbreviation for quadriceps femoris muscles, muscles on top of legs, which consist of 4 parts (heads).
Repetition- One complete movement of an exercise.
Rep Out- Repeat the same exercise over and over until you are unable to do any more.
Reps- Abbreviation for REPETITIONS.
Rest Interval- Pause between sets of an exercise which allows muscles to recover partially before beginning next set.
Ripped- Slang meaning extreme muscularity.
‘Roid- Slang for ANABOLIC STEROID.
Set- Fixed number of repetitions. For example, 10 repetitions may comprise one set.
Slow-Twitch- Muscle cells that contract slowly, are resistant to fatigue and are utilized in endurance activities such as
long-distance running, cycling or swimming.

Spot- Assist if called upon by someone performing an exercise.
Spotter- Person who watches a partner closely to see if any help is needed during a specific exercise.
Sticking Point- Most difficult part of a movement.
Straight Sets- Groups of repetitions (SETS) interrupted by only brief pauses (30-90 seconds).
Strength- Te ability of a muscle to produce maximum amount of force.
Strength Training- Using resistance weight training to build maximum muscle force.
Stretch Marks- Tears (slight scars) in skin caused if muscle or fat tissue has expanded in volume faster than skin can
grow.

Striations- Grooves or ridge marks seen under the skin, the ultimate degree of muscle definition.
Super Set- Alternating back and forth between two exercises until the prescribed number of sets is complete.
Tendon- A band or cord of strong, fibrous tissue that connects muscles to bone.

Testosterone- Principle male hormone that accelerates tissue growth and stimulates blood flow.
Thick Skin- Smooth skin caused by too much fatty tissue between the layers of muscle and beneath skin.


Tone- See MUSCLE TONE.
Training Effect- Increase in functional capacity of muscles as result of increased (overload) placed upon them.
Training to Failure- Continuing a set until it is impossible to complete another rep without assistance.
Traps- Abbreviation for trapezius muscles, the largest muscles of the back and neck that draw head backward and rotate
scapula.

Trimming Down- To gain hard muscular appearance by losing body fat.
Tri Sets- Alternating back and forth between 3 exercises until prescribed number of sets is completed.
Universal Machine- One of several types of machines where weights are on a track or rails and are lifted by levers or
pulleys.

Variable Resistance- Strength training equipment where the machine varies amount of weight being lifted to match
strength curve for a particular exercise- usually with a cam, lever arm, or hydraulic cylinder. Also referred to as
“ACCOMMODATING RESISTANCE”.

Vascularity- Increase in size and number of observable veins. Highly desirable in bodybuilding.

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