to the calendar we are a month away from winter's end. Although
in Santa Cruz our dozing fair weather plans never entirely sleep,
they do uncurl and stretch out as the spring approaches. Skis,
snowboards and the white-capped mountains still have their days
but thoughts of shorts and the beach and a tan have crossed our
secret to building muscle and losing fat, if there is one, is
consistency. Once you've confronted the prickly subject of deconditioned-ness
and engage in a program of physical renewal, never let go. Alter,
re-think or re-vamp but don't stop, not for a day, not for a minute.
The monster of ugly dwells in the shadows of skipping your workout
or straying from your sensible food plan. It is at once cruel
and obnoxious and hates to see you move on toward a better life.
While your young efforts reach out to overcome, a subtle and sneering
interruption appears and sabotages your advancement. I call this
the gap. Beware.
first days months really establish your habits and
your attitudes, as well as incredibly develop your muscular system,
respiratory range and internal chemistry. Why doth thou stoppeth,
oh lion-hearted warrior? I emphasize this point because, as we
underestimate our potential and strength, we are easy prey on
life's outback and often misjudge our vulnerability. I can't stand
to see you falter because I or someone else failed to reach out
and pull you up early on. This exercise thing is far too important
to a happy and fulfilled life.
add to your growing collection of exercises to give you options
and room to move. Jumping around like a monkey in your routine
is not recommended but knowing your upcoming exercise possibilities
disposes of the caged up feeling to which one yields when bound
to sameness. Give me liberty as I pursue my freedom.
Tough Fit Combination is a likely next step from The Busybody
Routine you are currently practicing. Use the same abdominal warm-up,
crunches and leg-raises. The mid-section function will gain in
its priority as you continue with your progress and discern your
needs. We'll expand on abdominal fitness another time. You've
got one hour, four days a week, an extra day with the extra interest
and willingness you're developing. You can now apply the split
routine technique: upper body (torso) on Day One, arms and legs
on Day Two; Day Three is a rest day, upper body on Day Four, arms
and legs on Day Five, Days Six and Seven off, and repeat the following
Bench Press (2-4x12, 10, 10, 8)
Supine Chin Wide-grip (2-4x8-10)
Dumbbell Row (2-4x6-8)
Stiff-arm Pullover (2-4x12)
Steep Dumbbell Incline Press (2-4x8)
Bent-over Lateral Raise (2-4x8)
Arms and Legs
Dumbbell Alternate Curl (2-4x8) supersetted with
Lying Triceps Extension (2-4x12)
Wrist Curl (3x12-15)
Chair Dips (3xMax)
Toe Raise (2-4x15-20)
you become familiar with the exercises and workout area the routine
will flow and become comfortable. Be attentive and confident.
There's nothing to doubt. You're doing absolutely the right thing
for this time. Stick to your outlined routine for at least four
weeks with intensity and assurance. Only then will your body adapt
to the consistent overload and build muscle. During these days
you'll practice, develop form and learn a hundred things I can't
describe, things you'll discover that will add to your life more
than you ever expected.
reminder: if you don't play hard and work hard, continue to include
aerobic activity to your schedule three days a week for fifteen
to twenty minutes. Try a selection of walking and jogging intervals,
steady vigorous bike riding, hiking or swimming. This will increase
your fat-burning, muscle-building metabolism and improve the health
of your heart, lungs and vascular system. All this combines to
enhance your energy and endurance enabling you to train more effectively,
the coveted upward cycle.
With the weeks invested in your home workouts you'll be familiar
with the elements of training and the muscles' responses. You'll
be conditioned and ready to increase your resistance output. These
routines, with gradual weight and repetition upgrades, can serve
you successfully for six to eight months. Does it appeal to you?
Stick with it. Are you ready for a change? Move on.
have taken the awkward and dubious first steps of physical fitness,
a stumble or two endured, and are beginning to get our footing.
This is in itself an extraordinary accomplishment. The home workouts,
the renewed attention toward nutritious eating and the desire
to expand our training plans and make them work are taking root.
Planting is difficult, cultivating a charm and reaping a magnificent
joy. The soil is fertile and it won't be long before we take a
close-up of training at a local gym.
up, please. You dare ask about food, what to eat and what not
to eat? I thought you might shy from the matter and pretend it
is of no concern. Well, curious and devoted muscle builder, in
the weeks to come we'll talk about the simplicity and importance
of sound nutrition. What we want and what the body needs seldom
agree. The foods endorsed by the glittering marketers across every
media unconscionably misdirect us and send us to the warehouses
to buy junk to line our arteries with plaque, our backsides with
adipose and their pockets with gold. The rules of sound eating
are basic and must be observed if we're to traverse the great
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