Pilates Reformer Exercises Free

Pilates Reformer Exercises Free

LEARNING THE EXERCISES

WEEK 4

Reviewing Your Food Program

By the end of the third week, depending on your body type, you should have lost or gained 3% of your Ideal Body Weight.

If, however, in the third week alone, you lost more than 1% of your Ideal Body Weight, you must be undereating, and therefore you are in danger of burning muscle instead of fat. If so, the warning signs will include lightheadedness, slugglishness, fatigue, and muscle soreness. The most obvious warning sign, however, will be hunger pangs. In that case, you will likely begin to overeat in compensation, and that will jeopardize your achieving your desired body. To correct this, increase every snack by 10 calories for the next week and see if you have stopped losing more than 1% of your Ideal Body Weight for that week.

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If not, repeat this increase weekly until you have achieved the proper loss.

If, in the third week alone, you gained more than 1% of your Ideal Body Weight, you must be overeating. In that case, you need to decrease every snack by 10 calories for the next week and see if you have stopped gaining more than 1% of your Ideal Body Weight for that week. If not, repeat this decrease weekly until you have achieved the proper loss.

Reviewing Your Exercise Program

If, after performing Sequences 1, 2, and 3 of the exercises for a week, your body or any part of it is sore or stiff, repeat the Sequences for the following week, but go down one level of difficulty in whatever exercises seem to be causing the problem. If you go all the way down to Level 1 and the problem persists, reduce the weight of your dumbbells by one pound until the problem ceases.

If your body or any part of it is not sore or stiff, and if the dumbbells you are lifting feel comfortable, you are ready to begin increasing the weight of the dumbbells by recalculating the weight for Exercise 1.1 and then following the percentages in Table 8.3 (page 149).

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