PROGRESS IN MOTION
spring has concluded its hide and seek act and the warm weather
is settling upon us. Tans are showing up on the rascals who have
the time and found those great places at the beach that shield the
cool breezy air and magnify the sun, natural ovens between the rocks.
There's my old bathing suit, and it looks so small. Why is that,
I wonder? The naked truth.
and nothing but fair weather and California dreamin'... but my body
is a winter's nightmare. There's time, isn't there? Of course there's
time... for next year. (Joke.) Start trimming now, like everybody
else, and you'll all make a big difference.
is what you've got to do: The diet goes in place now. I don't care
if you don't like the word "diet," that's what we call it on such
short notice. Comprende? This means you eat smaller meals, more
often throughout the day (every three hours), up the protein (a
gram per pound) and drop the sugar (none is good), drink gallons
(2 liters will do) of pure water (no pop) and take your vitamins.
How we doing so far? Get your fingers out of your ears. This is
the smartest thing you've done in months.
with you every step of the way. Goals are a must. You set your goal
the minute you unearthed your beachwear. You want to lose a few
pounds of extra weight and tone up the muscles. Right? You want
to restore your energy and regain your enthusiasm for life. Yes,
indeedy. You want to look good and feel good and shape up. I hear
ya. You need to work out smartly with an impressive attitude and
amazing regularity. This is the stuff lean and tough men and women
are made of.
got just the plan for you. Locate that hour a day that fits well
in your schedule. Don't shrug your shoulders and look away. Listen
carefully. We are talking about your health, well-being and ability
to perform and function. You need and deserve that hour now,
not tomorrow and it's out there. Suggestion: Early mornings
are superlative. It's your time. You are king or queen of the day,
miles ahead of the mopey crowd and nothing can get in your way.
It's true. Try it. Takes some adapting but life will open up. You'll
find yourself busier, sharper and more creative throughout the sunny
hours, benefits that contribute to your revitalizing objectives.
the goal. Got the groceries. Got the time. Now, make the commitment.
This is serious. Commitment is not like a promise to be broken.
It's your word and your worth to be honored. It's your personal
your gym bag the night before the big day (tomorrow, I hope). Make
sure your gym membership is valid and that the gym is still in town.
Nothing to hold you back now. Here's the routine for the first month,
a full body, every-other-day workout for 60 minutes with 30 minutes
walking and jogging on the days in between. Simple and tough cuz
that's what works best.
into the gym and go directly to your place on the floor. You've
had your pre-workout fueling meal of cottage cheese and nuts or
your favorite protein shake and your water bottle is by your side.
It's time for five minutes of crunches and leg raises. Remember
those? Work them in slowly and build up to two sets of near-maximum
reps of each exercise, back to back. Way to go. Mid-section complete
and the training is happening. You're warmed up, stretched out and
on to the main gym floor and contemplate your workout. You'll be
employing the superset technique that keeps you moving from one
set of exercise to another with little rest. This method of training
has been a favorite of mine for thousands of workouts and has a
way of keeping you involved, energized and pumping. It works particularly
well for the winterized body that secretly craves the more athletic
movement engendered by supersetting. Your heart rate remains higher
over an extended period of time and thus affords near aerobic fitness.
It takes less time and you get more done, too. What a bargain. Let's
call it the fat-burning, muscle-building, body-sculpting and spirit-restoring,
push-pull, whole-body-blast routine for short.
goes like this:
Bench press supersetted with overhead pulldown (3 x 8-10 reps)
To clarify the superset technique: Perform a set of bench presses
for ten spectacular repetitions and immediately follow it with a
set of wide-grip pulldowns to the chin for ten magnificent reps.
Rest for sixty seconds and repeat for two more stunning supersets.
You've just engaged and overloaded the chest, front shoulder and
triceps areas (bench) and the lats and biceps (pulldown). Cool.
incline press and barbell stiff-arm pullover (3 x 8-10 reps)
in the press you load the shoulders and tris from another advantage
while the pullover recruits the lats, biceps and triceps. Like the
above combination, you are pushing and pulling in a very complementary
curls and machine dips (3 x 8-10 reps)
specific arm combination, which also stabilizes and pumps the entire
torso. Girls. You will not I repeat, you will not
get big arms... only shapely and strong arms.
press and calf raises (3 x 15-20 reps)
legs require higher reps for early conditioning and muscle response.
Again, ladies, your attention: No spot reducing is possible. Apply
yourself to the whole and the spots will follow... in time. It's
the only way. Sorry. We will spend more time on trouble areas when
the time is right. Nothing beats a complete body workout for all
the details. Trust me.
(3 x 10 reps)
Light and dedicated repetitions to build and protect the infamous
lower back. Be strong. Be courageous. Be consistent. Be happy.
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