Welcome to the first four weeks of the Lean Body Transformation Program. The goal these weeks will be to prep and prime the muscles for heavier lifting in the weeks to come. First choose a weight that will allow you to perform 20 repetitions, with the last few being difficult to complete. With the higher repetitions required in this first month, it will challenge your muscles without lifting too much too soon. Making progress is about progressive resistance and gradually increasing the weights. Be patient and trust the process. Each workout should last about last about 30 minutes depending on your skill level in the gym. Note: In week’s 3 & 4 you can increase to 70-80% of your maximum 1-rep weight. Before the first set, take the first exercise on your list for that day, put on a much lighter weight than usual, pound through a set or two, and really wake those muscles up. You may even wish to warm up your body with five minutes of calisthenics or stationary bike exercise. Now you’re ready for the tough stuff. Rest long enough in between sets of exercises to catch your breath before you begin your next set. In general, you should rest about one minute between sets of smaller body parts like arms and abs; large muscle groups like the legs may require two minutes or more. Don’t rest any longer than you have to, but let your body tell you when the oxygen debt has been cancelled and you’re ready for more. That’s when your breathing has normalized.