are a month old in our progress toward muscle and mind fitness
as the spring secretly spreads her revitalizing arms in welcome.
The fitness process is ongoing, you know, one that you wisely
embrace for life and gratefully nurture as you would a rare and
true friend. Have you noticed how the struggle for discipline
in your eating and consistent exercise has strengthened your internal
fortitude and added muscle to your confidence? The first steps
forward are tough, awkward and unconvincing if you inspect them
day-by-day and too closely. Reviewed collectively they possess
the quality of a concert well performed. Practice, time and desire
harmonize and the results are a song.
started slowly and from ground zero: junk food out, protein and
whole food in. We then set out on a freehand exercise program
to condition our muscles, joints, mind and spirits. Good stuff,
basic and stimulating. Here's some advice from a former garage
head for getting started at home with a small investment in equipment.
I repeat: You, with the right attitude and plan, can reach an
exciting level of fitness, no doubt about it. You can build bigger
and stronger muscles; you can trim down an overweight body, shape
it and tone it. It just takes time, persistence and a keen personal
agreement to do it. Do you have these elements? Absolutely.
Neatly and concisely set up your equipment in your predetermined
area. Give yourself enough room to move freely, breathe and grow.
A cramped area will work against you. A private area will work
for you. Let's assume you have the basics: a bar, enough weight,
a pair of adjustable dumbbells, a bench with racks, a couple of
sturdy high-backed chairs and a lot of heart. Be a happy bodybuilder;
hang a couple of posters and tune your radio to your favorite
sounds for some cool background music. Atmosphere and a little
company are always welcome. You're in charge and you're getting
yourself sixty minutes, three or four days a week, to work out
and, most importantly, set a regular time for this special occasion.
Regularity is essential in establishing a mental identification,
a "mindset," and in creating a physical pattern. Applying order
from the very beginning will help you develop the power of habit
and give substance and discipline to your new undertaking, this
matchless and terrific sport.
things haphazardly and you get haphazard results. You'll miss
the fun and fulfillment of completing a tough, focused and intelligent
workout. You won't pump, burn, sweat, or thoroughly overload.
No endorphins, no natural chemistry improvement. Sooner than later,
without foundation your inspired endeavor will fade to a guilty
memory. Sounds grouchy, doesn't it?
the early stages your job is basic. Practice, get to know your
muscles: which are working in each exercise, what are the factors
of resistance, pump and burn. This requires and develops patience,
focus and concentration, super qualities to add to your list of
accomplishments. You might make notations of the weights you use,
the reps and sets and a comment or two on a pad as a quick reference
from workout to workout. This weightlifting stuff is pure and
simple, bearing your personality and standards. It becomes a vital
extension and reflection of you.
a home trainer and we're ready to go. Seriously. You've got your
water bottle at hand. Hydrate and keep hydrated. You're fully
fueled for blast off, of course, with your pre-workout carbs and
protein to provide pump, energy and muscle restoration. Begin
your routine by working your midsection for five minutes before
hitting the weights. This will not only strengthen and define
the trunk muscles, but also raise your heart rate and core temperature,
stretch your muscles and prepare your focus for the intense workout
ahead. Several sets of floor crunches and leg raises to maximum
reps should do it for now.
much for the potatoes, now for the meat: the fun stuff, the major
muscle builders, the big guns. There is no fast way to build muscle,
get strong and lose fat; only hard work, good food and a lot of
time will do that. Right? Right. There are no secrets. There are
fifty exercises, maybe a hundred that we can choose. I've chosen
the best to do the job for you. More is not better. Different
is not better. Not today.
got one solid hour, three alternate days a week. Give yourself
loads of time for your start-up workouts to determine your level
of condition, familiarize yourself with your surroundings and
exercises, and enjoy the novelty and substance of your new endeavor.
Ease into your first workouts with one or two sets of each exercise.
Increase the number of sets to three by the end of the first month,
with your eye on four.
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