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    Muscles Without Tears: Weight Loss and Muslce Building Program
    Muscles Without Tears: Weight Loss and Muslce Building Program
    Muscles Without Tears: Weight Loss and Muslce Building Program
    Ebook201 pages1 hour

    Muscles Without Tears: Weight Loss and Muslce Building Program

    By Rustam Khakimov

    ()

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    About this ebook

    This book is crystal clear about exercise, and has detailed information for any athlete at any level. Any person will find this book extremely helpful and beneficial. This book takes a person to the right destination without confusion. A person who wants to build muscles, will find all the programs he or she needs. Those programs are easy to understand and easy to learn. It answers all the necessary questions a person might have regarding weight loss, diet, and bodybuilding.
    LanguageEnglish
    PublisherGatekeeper Press
    Release dateNov 4, 2015
    ISBN9780692030578
    Muscles Without Tears: Weight Loss and Muslce Building Program

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      Book preview

      Muscles Without Tears - Rustam Khakimov

      EASY EXERCISES THAT WILL CHANGE YOUR LIFE

      Weight Loss, Muscle Building, and Strength

      Conditioning Programs

      (Includes both Weight Loss and Muscle Building Diets)

      Thank you for choosing to read my book which is based on seventeen years of my experience in the field of exercise. I believe this book will be of great benefit to you if you stick to the programs detailed within. First, let me introduce myself and how I came to be such an expert on body building. My name is RustamKhakimov. When I was young, I used to spend too much time drawing; after a while, I decided to move on to something different. At the age of seven, I took my father’s dumbbells and started to work out very hard. At that time, I did not know how to work out. I thought the more I sweat, the more repetitions I do, the stronger I will get. Now looking back, I see how flawed my theory was. Imagine a little boy, lifting weights, sweating, lifting weights and sweating for hours. Yes, that was me. I knew nothing except how to do a lot of reps of just a few movements; I kept working out in this manner for quite some time until I met my friend Dima.

      One day, when I was fifteen, I was working out in a school gym, and there was a boy, taller, bigger, more muscular, and he looked more professional than me. He asked me to flex my biceps and I did. He said, You have small biceps. Next, he flexed his that stood out like a big triangle; from that day, we started to joke and laugh, and the next thing, we became friends. The school gym was quite a sight, windows were broken, open hours were only in the evenings, all the equipment was old, left from Soviet athletes; the huge space was dim with light coming in only from above. My friend Dima was 13 at the time, and let me be honest, he was 5’ 10, weighed 160 lbs. and was bench pressing 200 lbs—he was ripped. Nobody believed his age, but I knew he had to be 13 because of the other classmates. Well, you guessed right, for Dima, it was all genetics. His brothers were strong and tall even though they never lifted weights in their life. Luckily, Dima introduced me to sets, reps, techniques, and a wide variety of exercises. From that first day I met him, I started to get more results than I ever had. Everybody in the gym worked out without a t-shirt even though it was winter. We were very serious about exercise, spotting, helping, and planning for the coming week. I got strong and muscular very fast, and I thought to myself, If that is how fast I grow, I might compete in the near future as a heavyweight." Of course, I decided not to compete after realizing the true size of competitors (they were enormously huge), but I said to myself, what if I build a physique that is totally different than anybody else?

      I decided to take a different route, and readjusted my exercise programs, and the results were different. Well, this is the reason why I have decided to share everything that I have accumulated during all my years, and share my results with all the people who are interested in changing their lives.

      In the coming pages, I will introduce you to all kinds of exercise programs from which you will be able to choose the ones you like, and tailor them to your personal goals. I will also introduce you to my eating habits that you may find increasingly helpful. My purpose of writing this book/manual on exercise is to highlight what is useful and to filter out what is not useful. I hope you will enjoy traveling with me to your destination.

      All the best.

      RustamKhakimov

      Let us start with a word of caution, yes you guessed right, warm up. Earlier, I did not like doing warm-ups at the beginning of an exercise, but after having stretched my ligaments, I was forced to do them without any choice. Believe it or not, some athletes were forced to quit the sport they love because of their lack of warming up in the beginning of an exercise. Personally, I had to endure pain in my shoulders, knees, biceps and triceps.

      A simple 15-minute light workout can be very beneficial than you can imagine. When it comes to weights, too many athletes are puzzled whether to lift heavy, light or medium weights. My advice is to include them all. What about the speed? If you fully want to develop a good physique, you also have to include all three speeds—fast, slow and medium. In reality, it depends on your goals; different athletes need different approaches to training. Some would want endurance, some would want strength, and others would want size. If you want all the three, you need to incorporate all kinds of exercises at the same time. Later, I will discuss all of them.

      First, I want to answer some of the most commonly asked questions.

      1. How long will it take to reach my goal?

      2. Is there any other way to train without lifting weights?

      3. I had knee injuries in the past; can I continue exercising?

      4. What do you think about vitamins?

      5. I heard weight lifting is bad; is that true?

      6. I am naturally small-boned; is there any chance for me to get strong?

      7. Should women lift heavy weights?

      8. I have a lack of energy; is there any way to get results without grueling exercises?

      9. I want to get rid of my tummy as fast as I can; how can I?

      10. I am a very busy person; I do not have the time to go to the gym. Is there a way around this?

      11. How many minutes of rest should I take between each set?

      12. Should I use a full range of motion in all of my exercises?

      13. Is stress harmful?

      14. Should athletes in different sports use your program?

      15. Is it good to use your body weight?

      16. What are the benefits of lifting weights?

      17. Are there anti-aging miracles?

      18. Is pump necessary?

      19. Is it okay to eat before I exercise?

      Here are the answers to these questions.

      #1 We need to consider everything about a person—body weight, height, occupation, stress level, eating habits, and exercise regimen and goals. For example, a person wants to lose weight, and he/she never did any strenuous exercises for a long period of time. He or she weighs about 200 pounds but the desired weight is 150 pounds. The person has to stick to 2 to 3 pounds of weight loss a month. With that said, realistically, it will take about 2 years with a healthy diet. The person can lose faster, but faster is not always better because there might be a rebound effect. Again, let us say a person wants to gain weight. It depends on the body type and diet, plus genetics. So, do not lose heart; there is a plan for everybody.

      #2 Well, the answer is both yes and no. Without lifting weights, you start with aerobics, and yes, aerobics will change your body composition depending on what you want to accomplish. You will lose weight, increase metabolism, increase circulation, improve your heart rate, and so on. The answer you do not want to hear is that you lose muscle tissue as well. Look at the long distance runners. When you lose muscle, you burn fewer calories during inactivity which may lead to weight gain. People with more muscular body weight burn more calories, and can burn even more calories in the gym while combining aerobics and weight lifting at the same time. My advice for people who want to lose weight is to combine both at the same time. Know for sure that people cannot build

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