day, sunshine. Aren't you glad you're working out, watching your
diet and getting in shape? We are ten weeks old and the tough
job is over, partner. Confronting, starting and persisting for
thirty to sixty days compose the rockiest stretch of any exercise
venture, like pushing a wheelbarrow of mud up Empire Grade. Training
familiarity, investment and return level the ground before you.
The way is clear. You need only to continue, submitting to no
tempting distraction, contrived obligation, petty discomfort or
other unpardonable excuse. You know how it goes: a day off leads
to one more and then another. Don't play the game or in a single
snore on the couch you'll need to start all over again. Ugh. What
a revolting predicament this is.
I offer you today's change of pace to spark your interest and
startle the body: Perform twenty crunches followed by ten leg
raises followed by ten deep-knee bends. The exercises are executed
with a focus on form and sound pace. Three cycles with a short
pause between each series are sufficient, though four is very
cool and more repetitions for the more enduring are dandy. Ease
into this ambitious warm-up applying your might as you build up
momentum. The harder you work the greater the return. You're stretching
and contracting a lot of muscle and the heart and lungs are pumping.
Life is good.
with your feet placed firmly in a shoulder-width stance, crouch
over a pair of light dumbbells as they lay on the floor before
you. Apply a convincing grip, stand up and raise the dumbbells
in one continuous motion to the shoulders, pause and press to
an overhead position. Congratulations. You've just completed one
rep of the dumbbell clean and press, a most significant and productive
exercise. Slowly and attentively reverse the movement and return
the weights to their starting position. Repeat for a total of
eight to ten repetitions. Three sets with sixty- to ninety-seconds
rest between sets will serve you well. This gutsy original exercise
is regaining its popularity (trendy lifters find it too tough)
due to its systemic action; the entire body is involved in its
execution resulting in the development of a network of muscle,
practical strength, cardio-respiratory efficiency and functional
skill. A golden exercise worth practicing, perfecting and framing.
Tough is good.
to change the subject but have you been eating your protein lately?
Muscles are made of protein, you know. I agree with those docs
who declare that no adult should ingest less than one hundred
grams of the precious ingredient no matter how big they are. Unless
you have a pre-existing kidney or liver ailment, extra gobs of
the stuff are not going to hurt you. Au contraire. As well as
being the prime ingredient of muscle tissue, protein is a superior
source of energy unlikely to add fat anywhere. Excuse me.
Espousing such propaganda get can a person in trouble strong
and muscular but in trouble. As a convicted, life-long bodybuilder
I feel compelled to toot my horn for protein. Sugar is a stinker.
Across America most people are eating too much and eating the
wrong foods. And, very few are truly exercising. hence, our roundness
and sluggishness. Diet trends have us embracing carbohydrates,
scorning fat and dabbling in protein. We need to be careful. Research
groups under private grants telling half-truths to satisfy the
interests of their wealthy sponsors those corporations
advertising the junk we eat are perpetuating the misinformation
we receive about nutrition. Hey, we're getting fat on politics.
At least we'll never starve.
nutrition, like good training, is simple learn the basics
and practice them consistently. A little knowledge and a lot of
discipline is the secret. Apply yourself diligently; look ahead,
don't look back and don't look for shortcuts. There simply aren't
Health and fitness have climbed to the top of our popularity list
and have become big business. As you've noticed, there's a gym
on every corner and a glut of diet and bodybuilding formulas to
pack on muscle and burn off fat.
is fierce, the promises are bizarre and we're all confused, suspicious
and eventually numb. We have on hand a zillion ways to diet, feed
ourselves and live our lives for fitness. In the weeks to come
we'll summarize the fundamental nutritional facts, manipulate
them and determine an eating plan that is sensible, agreeable
and appropriate for you. We'll do it together. Not a high-wire
act under which there is no net, but an on-going, rewarding and
healthy spring forward.
The task is easy, a daily practice without beating yourself, demanding
quick and unrealistic results or applying numbing scrutiny. Discounting
laziness, lack of ambition, irresponsibility and other ignoble
disabilities, only one enemy stands in your way: doubt, a deception
also known as negativity, misperception, suspicion and poor attitude.
We win not by luck or brilliance but through trust, confidence
and persistent, positive performance. We start in two weeks with
twelve rules to clear the air and set us sailing. In the meantime
think of these proportions: forty, forty, twenty - percentage
of protein to carbs to fat. Pssst... sugar is trouble, certain
fats are essential and protein is, well, not to be worshipped
but mildly adored.
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