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The Y44 Workout Method
When I was 15, I was introduced to weight training. It changed my life then and continues to do so now. I really didn’t know what I was doing then. I just read a lot of magazines and did exercises that made sense. In an era of college football where most weight rooms were less than a thousand square feet or simply non-existent, I was one of the few players who took weight training seriously. As I write this article today in 2015, I can proudly say that 50 years ago as a college player, I benched 405, squatted 505, and deadlifted 605. I never used steroids and my only vice was protein shakes.
I have a bachelor’s degree and a master’s degree in kinesiology. My master’s thesis was about strength training. I was a head football and swimming coach at the high school level before becoming a clinical and sports psychologist 30 years ago. I never stop training. In fact, when we added on to our house, my wife let me turn our old master bedroom into a full weight room complete with bench, squat cage, barbell, leg extension and curl machine, plank, treadmill, 550 lbs. free weights and dumbbells from 10-70. Our house was a hangout spot for all of our son’s teammates. Okay, enough background.
In my ignorant youth, I trained 3x a week for about 2.5-3 hours, covering all body parts. Of course, now we know it’s overtraining, but no one told me that. I just knew I liked the results. Over the years, I’ve tried high reps, super sets, and all the usual workouts. For the most part, they all work if you’re consistent. I can tell you that at my current age of 68, I can still hold my own in the weight room with men much younger. Now we all know that sarcopenia (muscle loss due to aging) is somewhat inevitable, but it can certainly be slowed and delayed with proper training, even in the absence of large amounts of testosterone, as long as protein requirements are met (1,2). -1.5 grams/kg of body weight for men and slightly less for women). I stopped lifting heavy years ago, but many people consider what I lift now to be heavy. Even my teammates of 50 years ago recently made this comment.
High Intensity Interval Training, or HIIT, has been proven to be the most effective and efficient way to get your heart pumping. So after nearly a year of experimentation, I combined HIIT with weights. Please understand that Y44 is a training method. You can still do whatever exercises you want, split your workouts, etc. The beauty of Y44 is that you only need to do one set of exercises to get great results. In fact, to do more is to overtrain. I can almost hear the skeptics now, but please keep an open mind. I have converted many skeptics into believers. People are very happy with the Y44 method.
If you are elderly or significantly overweight, please see your doctor and get their approval before trying Y44 (I always recommend a full body workout before any new exercise regimen). Yes, it is that intense. This is NOT a beginner workout. You also need to make sure your kidneys are working properly to process protein.
The best results from weight training are when the muscle mass is worked to the point of complete exhaustion. Please note the protein requirements or it won’t work. Again, remember that you can do almost any exercise using the Y44 principle. I say almost because some like to flat bar bench or free bar squats, you can’t do it this way. If you want to bench or squat with the Y44 method, the machine is the best choice.
To explain the Y44 method, I will use the dumbbell bench as an example. Again, this is a method. You can continue any exercises you want in a combination, as long as you allow at least 72 hours between workouts for a specific body part. Okay, let’s do it.
Take any weight you can do 8 reps with and cut it in half. For example, I can comfortably do 8 reps with 100 lbs. dumbbells so my Y44 set will be with the 50s. I set the timer for 4 minutes. I lie down and do as many reps as I can until I can’t move, usually somewhere between 21 and 25, then sit up. I take exactly 4 breaths, go back and repeat the process. I can usually get 7-8 reps. I sit down, take 4 more breaths and back off, maybe getting 3-4 reps this time. I repeat this process until the timer goes off. 4 minutes, 4 breaths equals Y44. It’s one set and that’s all it takes.
It seems too easy, especially for those who think you need 5-8 sets. Keep in mind that this is weight training, not bodybuilding. It’s more about body sculpting routines. Oh yeah, and if you think it’s not cardio related, keep an eye on your heart rate during your workout. Y44 is a hybrid HIIT. As with all weight training, make sure your form is excellent to avoid injury.
I’m not a researcher, so no, there are no control group studies to point to, and at this point in my career and personal life, I’m excited to get the results and share them. I am happy to let my education speak for itself. I’ll let a graduate assistant or PhD candidate set everything up, record the results, and do all the various statistical analyses. I would love to help.
Just remember that you will need about a month to get in shape to really attack the Y44 method. According to the old legal disclaimer: “Results may vary.” Anyway, email me and tell me I’m crazy. I love hearing all the wonderful results from a crazy fellow.
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