week older and deeper in December. Repeat after me: I am not selfish
and I will not miss my workouts throughout the holiday season.
I am a caring person and I will not miss my workouts throughout
the holiday season. For the sake of others I will enjoy myself
and not miss my workouts throughout the holiday season. I will
encourage others and not miss my workouts throughout the holiday
season. I will spread my joy and not miss my workouts throughout
the holiday season. There. Doesn't that make you tingle all over?
Sort of like a mantra pump, a meditative burn. I have a similar
incantation that concludes, "I will not eat like a wild and hungry
hog throughout the holiday season." Very effective when muttered
at parties and the dinner table with family and friends. Try it...
get down to business, shall we? Last week we circled the sober
and pervasive problem of squeezing exercise and well being into
our over-booked lives. Who out there in the thin air, convinced
of the importance of one's health, has taken steps to alter his
or her poor eating habits and is resolved to setting his or her
shoulder to the task of exercise? Who has, quote-unquote, committed?
What do you mean you forgot, it slipped your mind, you got busy?
Grab the stool, the pointy cap inscribed "dunce" and drag them
to any conspicuous corner. Have a seat. Think fat, lazy and weak.
Don't think muscle, spirited and strong. We have no time to lose.
Small steps are significant steps, no steps are futility.
Here's what we're gonna do: For those of you who have stalled
out completely we need to re-introduce a scheme of exercise that
is not imposing yet has regularity. As IronOnline subscribers
I expect that training is not foreign to you but has lost its
place of priority due to circumstances. You would rather blast
it or nothing at all. Wrong. Nothing-at-all is an infectious disease
for which there are not enough antibodies. We need to be in motion
and if you are not already, start today. Walk and run splits are
a wonderful initiator and motivator. They are done totally to
entertain and occupy you for fifteen minutes every other day.
Break out your training gear and affectionately stroke your training
psyche. Crunches and leg raises on alternate days for fifteen
minutes will condition the mid-section while athletically extending
your workout investment. As you arrange all consequential matters
in your life, schedule your training for the same time everyday.
Let there be no room for decision. Life's a bully.
your input. Is it perfunctory and lackadaisical? Is your attitude
limp and tentative? This is typical of a loser. You must for our
plan to work gather up genuine internal enthusiasm and apply yourself
with confidence and conviction. Void of these life supporting
gems and your efforts will be somewhere near miserable and the
returns meager and short-lived. Let the time go by as it may,
you are in control and on your way. Sooner or later we can add
specific freehand movements to the sufficient foundations. For
now, relax and let the momentum build and your unseen plan unfold.
You're in action. You're safe.
gym, if not in your garage or basement, is across town. The decision,
the travel distance, the locker room and small talk all take time...
time... time. Go twice a week unfailingly (for example, Tuesdays
and Thursdays) and eliminate decision. Go to the gym ready for
action in your sweats and sneaks (5 minute resourceful change
at work) and shower at home. No dull locker room snag or loss
of impetus. Let your friendly, calm determination be evident on
the gym floor as you move to your equipment with assertion and
knowing. Dig in and keep moving till the job is done. Give yourself
thirty, forty-five or ninety minutes depending on you and the
outside world. You're there; perhaps the world will understand,
forgive and allow you to live. You are such a better person, after
all. Someday you can negotiate a Saturday morning or Sunday afternoon.
Life is good.
to do in your favorite palace when time is short has been tossed
around these pages before. Sweet Laree has a few links listed
below to remind you of some cool approaches. My years of crawling
around the iron and steel have provided occasion for me to try
by accident or curiosity routines of odd proportions clawed
and fanged, one-eyed monsters. I'll outline five favorites that
in spite of their apparent incongruity homogenize well once a
trainee has reached an intermediate level of development and an
acute sense of muscle connection. These are dart-workouts that
serve us well, to teach, to perpetuate and yield relief on hard-pressed
days. They don't stand alone to build the mass or introduce the
novice to the basic truths of weight training.
Six Three Six Buster:
Dumbbell incline press -- 6 sets x 6 reps
Dumbbell pullover (straight arm) -- 6 x 6
Seated lat row -- 6 x 6
Rope tuck -- 5 sets x 20 reps
Hyperextension -- 5 x 15-20
Hanging leg raise -- 5 x 15-20
Full squat -- 5 x 15-20
Barbell curl (heavy, allow thrust) -- 5 sets x 6 reps
Machine dips -- 5 x 12
Close grip, under grip pulldowns -- 5 x 6
Tricep pulley pushdown -- 5 x 12
Mother of Madness:
Leg press -- 4 sets x 20 reps
Lunge -- 4 x 10
Bent leg deadlift (power-style) -- 4 x 10
DB pullover -- 4 x 8
Low, low incline dumbbell curl -- 4 sets x 6 reps
Low, low incline fly -- 4 x 6
Bent over lateral raise -- 4 x 6
DB shoulder shrugs -- 4 x 6
Pulldowns -- 4 x 6
This should get you started. The movements go off in different
directions but work with precision toward the common goal: your
involvement and improvement for the years to come, for the days
to come. Live it up and be grateful you have the facility and
faculty and freedom. You're born to aspire.
Wednesday morning and I'm off to the gym my launching pad
to fly one of these strange contraptions. Stand back. Blast
off is scheduled in spite of inclement weather or loose parts.
as instructed, with a few training links to get you started:
Quick Fit Routine
Started At Home
I regularly mention, if you're looking for more information or
particularly if you're looking for camaraderie in your new workout
project, sign yourself up to receive our IOL group email. Visit
the link below, check out the message archive and if you're interested,
hit the subscribe button:
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