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The Secrets of Strength Training

Proper rest and recovery lead to desired results

By Peter Nielson

Question: Peter, you are so fit and healthy. Can you share some workout tips? - Jeff, Royal Oak

Answer:

Always do anaerobic or weight training first if you're looking to lose excess body fat. Beginners should do a full-body workout three times a week, doing two exercises per muscle group. This means you're strength training every other day, giving your body a chance to recover. The only time you grow is when you repair muscle. You need 48 hours rest in between workouts to allow for muscle repair.

Those at an intermediate level - people who have been training for more than a year and are ready to take it to the next level - should work out four days a week, working three body parts per day. For example, Monday you would work your chest, triceps and legs. Tuesday you would work your back, biceps and shoulders. Rest on Wednesday. Then Thursday you would start the whole cycle over.

For an advanced workout, which is what I do, you do three days on, one day off; three days on, two days off, only training two body parts per workout. I do super sets to increase my workload even more: two exercises back-to-back with little or no rest in between, which builds definition and isolates body parts.

So why are there three workout stages? As you continue to strength train, your body builds immunity, and you need to increase the workload to see an effect. You're going to be spending the same amount of time working out - about 45 minutes.

People will ask me, "If you're not working as many muscles each day, how is it you're working out for the same period of time?" It's because you're doing a harder workload per body part. So you'll be doing a more intense workout for each muscle, which is a great way to develop muscle and tone.

If you're just starting out, make sure you don't overdo it! Remember, the key to any new workout program is to start off easy, and you will see fabulous results.

If you have questions on nutrition or exercise, you can reach Peter Nielsen and his staff at 888.763.4808. Listen to Peter on News/ Talk 760 WJR Detroit at 11:25 a.m. daily and 3-4 p.m. every Sunday, and check local listings for Peter's nationally syndicated TV series, Peter's Principles, seen locally on WDIV-TV (Channel 4). For more information on his programs or products, visit www.peternielsen.com. Have a question for Peter? E-mail it to cmnelson@dnps.com or nielsenfit@aol.com.