The decision of whether or not to buy homeowners’ insurance will be AN abnormal one. With most varieties of insurance, the emptor buys the insurance with a reasonably clear vision of what a claim beneath the policy would seem like. For example,…
I’ve started a fight. And I’m going to try to drag you into it. People have often emphasized the defensive nature of martial arts . Indeed, we’re motivated to teach children, teens, and adults that they should use what they learn to protect themselves,…
One thing beginners have a tendency to do is to start working out and do too much to fast. They do a hard work out and hurt themselves. Usually when this happens they will feel that lifting and exercising isn’t for them so they will give up. To avoid this problem make sure you start out slow.
In the beginning you want to start out slow and set the weights you lift at a level that feels comfortable and not hard. This may be a little easy for you, but that’s ok. At a lower weight, you’ll learn proper form, which will help you as you progress to higher weight. You also will be able to do more reps. While high reps won’t build muscle mass, they will help tone your muscles and get your body accustomed to working out.
An ideal weight to start out with is 20 pounds for your arms and 60 pounds for your legs. This is a weight that most people can handle well, but if it is too much drop it down. You want to aim for doing one set of 12 to 15 reps. As you get into shape you’ll add 2 more sets of 10 to 15 reps for a total of three. Once you can do three sets, it’s time to increase your weight.
How much you increase your weight depends on what your goal is. If you are interested in toning and burning fat increase the weight to where you can only do 12 reps of the exercise for one set. Don’t increase the weight until you are able to do 3 sets of 12 to 15 reps. This will ensure you slow but steady progress. If you are interesting in building muscle mass, you’ll want to do more weight but fewer reps. Once you are comfortable with working out, pick a weight that you can lift comfortably for 1 set of 6 reps. The goal here is to eventually be able to do 3 sets of 10 to 12 reps. The higher weight will build your muscles faster so you will notice gains fairly quickly.
If you want to track your gains (or losses) it’s a good idea to take measurements of your body (arms, legs, neck, waist, and hips) and weight yourself. Record this information on paper or one on one of the many apps or fitness programs I use Jefit myself. It is a great free app that keeps track of your workouts, but also offers built in workout plans and exercises. You just pick your program or a few exercises each day and you’re set. It also has ways to track your progress.
Finally if you start out slow, you will reduce the chance of injury and ensure that you ease your body into working out. You will have a much more enjoyable time and keep with it longer.
There are basically two different ways to incorporate recovery workouts into an existing program and you can use either or both ways, depending on your particular needs. The first way is simply to replace an existing workout with a recovery one. The second way is to keep all your existing workout schedule the same and add recovery workouts on top of your current routine. Each approach can be useful, but one approach will work better than the other in certain situations.
When replacing an existing workout with a recovery one, you are essentially causing a small decrease in exercise volume (total amount of work performed) and ultimately lowering the overall difficulty of your exercise routine. This can be a good thing if you do many challenging workouts in a week, especially if you find yourself getting run down or experiencing higher than normal amounts of muscle soreness and stiffness. On the other hand, if your routine is not very demanding, decreasing the overall volume and difficulty could be a bad thing, particularly if your body is not being challenged enough by your regular workouts.
If you keep all your current workouts the same and add new recovery workouts to the mix, you will be adding to the total volume in your program. Even though recovery workouts are designed to make your body feel better, increasing the total work of a training program that already has a high volume may not have the desired positive effect. If you are already pushing your body too hard and doing too much total work, adding more exercise may make you become run down even faster. In addition, adding new workouts will increase the amount of time you spend exercising, which could be a problem if you have a busy schedule.
There are obviously a number of things to think about before using recovery workouts in your routine, but with a few tips and a little planning, you will see that it is really not too complicated. It all starts with simply paying attention to your body and being aware of how you feel, both in general and after different types of workouts. Everyone recovers from workouts at different rates and when you understand how your body responds to exercise, you will learn how hard you can push yourself and figure out when you need to cut back on your training and incorporate some recovery workouts.
I should also point out that it is not only your workouts that determine how much recovery you need. Nutrition, stress, sleep, stretching, hydration status (water intake), your fitness level, and other factors also have a significant impact on your ability to recover from exercise. As a result, your ability to recover may change over time, depending on what is going on in your life. The good news is that even though things change, the signs that tell you when to include recovery workouts should be fairly constant and I will give you some tips to help figure out what to look for and what to do in certain situations.
Some of the most common signs that you need to add recovery workouts are increases in muscle soreness and/or joint stiffness. Increasingly stiff joints and sore muscles can be caused by performing a lot of challenging workouts or performing workouts that are too long, incorporate too little rest, or are too intense. The problems are compounded when the use of heavy weights is combined with a lack of stretching. In these situations, a good strategy is to take a day of heavy weight training and replace it with a workout using light weights (around half of the original weights).
Or better yet, you could stay away from weights altogether and perform a workout primarily using cable exercises. Cables or other types of resistance tubing/bands are great for recovery workouts, because they cause minimal joint stress and still provide a decent stimulus to your muscles. They will not have the same effect as lifting heavy weights, but your goal with this workout is to recover and not to increase maximal fitness attributes. Using cables will help your joints recover faster, decrease muscle soreness, and make your body feel much better than if you constantly push yourself with heavy weights.
Another great alternative for a recovery workout, if available, is swimming or performing other exercises in the water. A pool is a great environment for recovery workouts, because water significantly decreases the impact on your body. This is particularly useful when you are trying to minimize the stress on your joints. As with using cables, exercising in water provides a stimulus to your muscles, while allowing your joints to recover. Cable and water workouts not only prevent further stress to your joints, but they actually increase the speed that your body recovers, hence the name recovery workouts.
Sore muscles and stiff joints are not the only reasons why you may need to use recovery workouts. Many people, especially those who have exercised for a long time, can start to feel the effects of burnout or mental fatigue. These problems are often due to a lack of variety in a training program, so a recovery workout should involve performing workouts or activities that are significantly different from your normal routine.
For instance, if you typically lift weights, then just doing some new exercises or using lighter weights may not be your best bet. A better idea would be to do a completely different type of activity, such as biking, jogging, or swimming. If you prefer, you could also play a sport or other physical activity instead of doing a more traditional type of exercise. When training to prevent burnout or mental fatigue, your goal is really to perform a workout that you can enjoy, which should take your mind off your regular routine.
Regardless of the type of exercise or activity you use for your recovery workout(s), the important thing is perform a workout that suits the type of recovery you need. For example, if you are feeling run down from doing too many hard workouts, then replacing your normal workout with a completely different type of exercise will not help much if the new workout is just as challenging as your original one. Just remember to keep the purpose of your recovery workout in mind.
Another important point is that a recovery workout can serve a purpose in addition to simply promoting recovery. Recovery workouts can be used for working on weaknesses or improving things that may not be addressed by your regular exercise program. For instance, you could create a recovery workout that is made up of injury prevention or rehab exercises. You can also use the workout to work on attributes such as balance and stabilization, which are often ignored in traditional training programs.
It’s really all up to you when it comes to determining what type of recovery workout will work best in a given situation. You may have to experiment a little to figure out how different recovery workouts impact your body, but just pay attention to how you feel, factor in what is going on the rest of your life, and think about what would make you feel better. Pretty soon you will become good at using recovery workouts to make body feel better, which will ultimately improve your entire workout routine.
Ross Harrison, CSCS, NSCA-CPT is a certified personal trainer, strength and conditioning specialist, nutritional consultant, and has a BA in psychology from Grinnell College. He takes a holistic approach to health and fitness and teaches people how to lose weight, get in shape, and improve their quality of life with exercise and nutrition. If you want to find out more about his services or contact him for any reason, please visit http://precisionhealth-fitness.com/.
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on July 28, 2014
on July 18, 2014
Meditation has become extremely popular in western society in the recent years however; it has existed for thousands of years and has obviously passed the test of time in various other cultures. Meditation has in fact survived 4500 years of political upheaval and socioeconomic transition (Andreson, 2000). If meditation was not beneficial would it still be around and being practiced thousands of years later? Probably not.
The word meditation tends to cause confusion in many people due to it being unknown or regarded as somewhat metaphysical, new age, or associated with a special dogma or religion. Well as just discussed there is nothing new about meditation and I believe that the foundation for meditation in its purity is not confusing or complex. The very essence of meditation is simplicity, but as Ayaja states in his psychotherapy text, “simplicity is often the most complicated thing” (Ajaya, 1983, 126). I genuinely believe this statement to be accurate in especially western society’s way of life.
Life consists of simple principles, however human beings tend to complicate them within their minds rather than living and being from the soul. I know for my life, I choose to keep meditation and living as simple as possible. I think Stephen Levine says it best when he discussed meditation in his book, A Gradual Awakening, “meditation is for many a foreign concept, somehow distant and foreboding, seemingly impossible to participate in. But another word for meditation is simply awareness. Meditation is awareness” (Levine, 1989, 1). Now, this explanation is indeed workable and practical to an individual wanting to become involved in meditation.
Within this paper, I will offer a simple explanation of the process of meditation, its psychological, physiological, and spiritual benefits as well as a brief description of my personal experience.
There are several types of meditation, however Levine states that “differences in these techniques are basically due to the primary object which is concentrated on through the process” (Levine, 1989, 8). Thus, I will base this paper on mindfulness meditation (Vipassanna) which involves directly participating in each moment as it occurs with as much awareness and understanding as possible. In my opinion this is the simplest and most effective form of meditation and actually a very enlightened way to live your daily life. We live “now” right in this moment and that is what this type of meditation proposes. After all, as Goleman (1972a) states, “the goal of all meditation systems, whatever the ideological orientation or source…is to transform the waking state through the fruits of practice – to die to the life of the ego and be reborn to a new level of experience” (155).
As previously discussed, the focus of this paper will be mindfulness meditation rather than concentration meditation which is what usually comes to mind when the word meditation is mentioned. While concentration meditation focuses on the attention of a single object, mantra, or deity, mindfulness meditation includes a more dynamic inclusive field of observation. It is inclusive of the depth that surrounds us rather than shutting the world out, which is more practical for the average participant in western society (Tacon, 2003 ). It was also suggested by Kabat-Zinn (1994) that mindfulness may be beneficial to many people in western society who might be unwilling to adopt Buddhist traditions or vocabulary. Thus, mindfulness meditation is considerably more appropriate for our society than discussing the full range of meditation techniques from eastern traditions, due to its simplicity, practicality and perceived detachment from eastern philosophies and religions.
Rather than try to choose one definition to describe what mindfulness meditation is, I will present a variety of views from those familiar with this specific practice in order to get the point across more succinctly. First of all, mindfulness meditation is more specifically called “insight meditation” in Buddhist traditions, or vipassanna which is sanskrit and means “to see clearly.” Mindfulness meditation is a large part of Buddhism as well as Zen practice; however it can be successfully practiced detached from these traditions. As previously mentioned it is not necessary to be a practicing Buddhist to enjoy the fruits of mindfulness meditation (Levey & Levey, 1999). At this time I will present varied definitions or descriptions of what mindfulness meditation actually is.
Tacon (2003) describes mindfulness meditation as a “form of meditation that involves stimuli from the field of consciousness rather than the exclusion of stimuli, as in concentration meditation” (67).
Kabat-Zinn (1994) states that mindfulness meditation is “paying attention in a particular way; on purpose in the present moment and non-judgmentally.” (108).
Levey and Levey (1999) describe mindfulness meditation in the following way: “mindfulness liberates us from memories of past and fantasies of future by bringing reality of the present moment clearly into focus” (89). They also state that “mindfulness makes us more aware of life’s everyday miracles” (89).
Dunn, Hartigan, and Mikulas (1999) state that “mindfulness practice involves open receptivity and awareness to all stimuli, while evaluation, analysis or classification of those stimuli is suppressed” (p.148).
Ruth Baer states “mindfulness is the nonjudgmental observation of the ongoing streams of internal and external stimuli as they arise” (2003, p. 125).
Although each of these passages utilize different terminology to articulate what mindfulness meditation is; the overall consensus comes down to “being present in life.” In my personal opinion, this may well be the secret that all human beings have been searching for outside of themselves. Being present in the moment is very simple, yet profound. Most people will likely say, “There has got to be more to living than this.” Is there?
Mindfulness meditation focuses on all areas of our being. Levey and Levey (1999) present a variety of these areas in their book, Simple Meditation and Relaxation. These elements of the human being include being mindful or aware of your sense without judgement, being aware of your emotions with acceptance, maintaining awareness of your thinking and allowing thoughts to flow by, just noticing. Another two vital areas include being aware of your breathing as well as what is going on with your body (pp. 95-97). What it comes down to is being aware of what is going on for you in each moment. To further articulate this I will provide various excerpts from a mindfulness meditation by Stephen Levine (1989).
o “Find a comfortable place to sit, with back straight but not rigid…”
o “Keep your attention at one precise point and note the sensation that accompanies each breath…”
o “Sounds arise. Thought arise. Other sensations arise. All background, arising and passing away…”
o “Sensations arise in the body, Thoughts arise in the mind. They come and go like bubbles…”
o “Don’t get lost. If the mind pulls away, gently, with a soft non-judging, non-clinging awareness, return to the breath…”
o “Moment to moment awareness of whatever arises, whatever exists” (pp. 32-36).
My hope is that these excerpts further clarify mindfulness meditation to the reader. Levine is a master when it comes to simplicity in one’s life as well as having the capacity to make meditation practical and efficient. Next, I would like to discuss a variety of interventions using mindfulness followed by research demonstrating the psychological, physiological, and spiritual benefits. Mindfulness meditation is truly a holistic application and this will be shown through the research findings discussed in this article.
As previously discussed meditation has been around for thousands of years, however has only recently been integrated into psychotherapy in western society. The American Psychological Association, around 1977, suggested that “meditation could facilitate the therapeutic process” (Taskforce on Meditation, 1977, p. 3). Unfortunately, about 20 years later it still hasn’t actually become mainstream. However, we must be fortunate that some progress is being made. At this time, I would like to discuss four current interventions that are using mindfulness meditation as part of the therapeutic process.
The first intervention is the integration of mindfulness meditation in the general psychotherapy process. La Torre (2001) discussed it as an effective component of psychotherapy and stated that as meditation brings awareness to feelings and discomforts in the therapeutic process, psychotherapy can provide discussion and exploration of these insights. She also expresses that the ability to practice meditation in and out of the therapeutic session fosters independence and self mastery on the client’s part. La Torre (2001) concludes by stating, “That in most cases the incorporation of meditation into the therapeutic process has enriched therapy and given clients a greater sense of control and awareness” (p. 104).
In a separate case study by Boorstein (1983), he describes his integration of mindfulness meditation and bibliotherapy and its effectiveness with a depressed, agitated, and paranoid client. Boorstein integrated various readings with a transpersonal theme as well as mindfulness meditation in and out of session. Boorstein claims that the outcome was significant and included increased self-esteem, psychological and spiritual growth and relief of presenting symptoms. Boorstein conducted follow ups and stated that the positive outcomes were maintained and the client continued to focus on personal and spiritual growth in his life.
A second popular intervention and the most frequently cited method of mindfulness meditation intervention is the program developed by Jon Kabat-Zinn called Mindfulness Based Stress Reduction (MBSR). This program was developed specifically for chronic pain and stress related disorders. It is an 8-10 week course for groups which utilizes a unique combination of discussions related to stress, coping, as well as homework assignments and an intense instruction and practice of mindfulness meditation. The ability for clients to practice inside and outside of session in real life situations is again a benefit of this modality (Baer, 2003).
Another intervention which is strongly associated with MBSR is Mindfulness Based Cognitive Therapy (MBCT). This intervention incorporates aspects of cognitive therapy that facilitate a detached or decentered view of ones thoughts including statements such as “Thoughts are not facts” and “I am not my thoughts” (Baer, 2003, p. 127). MBCT is designed to teach skills for previously depressed individuals to observe their thoughts and feelings non-judgmentally and to see them as simply mental events that come and go rather than as reality or aspects of themselves (Baer, 2003).
The final intervention that I will discuss that incorporates mindfulness meditation is a therapy termed Dialectical Behavioral Therapy (DBT). This specific therapy was designed to treat borderline personality disorder however it is currently being applied to a variety of different populations. DBT integrates mindfulness meditation training with cognitive behavioral skills in order to facilitate acceptance and change at the same time. Specific aspects of this intervention include emotional regulation, interpersonal skills, and distress tolerance skills (Baer, 2003). In my personal career I have had direct experience with this an addiction facility and found it to be quite effective. Residential clients embraced the mindfulness components in all aspects of their lives and appeared to truly benefit from practicing acceptance and non-judgment as part of their recovery. I genuinely hope that more interventions will become available and mindfulness meditation will eventually get the respect it deserves in the field of psychotherapy and life in general.
Mindfulness meditation is a holistic tool for growth and self awareness. It benefits the mind, body, and soul as a whole, however for this papers purpose I will separate the components into the benefits related to psychological, philosophical, and spiritual elements of the human being. These will be based on the literature pertaining to mindfulness meditation specifically and what has been discussed in a variety of research studies.
The literature discusses an immense amount of physiological benefits derived from mindfulness meditation. To list and discuss all of them is beyond the scope of this paper; however I will discuss some of the main physical benefits shown throughout the empirical literature. First, the physiological changes that have been noticed when practicing meditation such as decreased heart rate, breathing and the lowering of blood pressure has been termed the “relaxation response” by Benson (1975). These changes can of course be extremely beneficial to those individuals needing to escape the daily stress and chaos of society. However, the physiological benefits of mindfulness meditation transcend the momentary changes during the act of meditation. In Perez-De-Albeniz’s (2000) 75 study Meta analysis he discussed a vast array of benefits that were found in his perusal of the available research. These included increase cardiac output, muscle relaxation, increased serotonin and melatonin levels, and significant improvement in chronic pain. In addition mindfulness meditation was found to be beneficial for psoriases, epilepsy, fibromyalgia, and hypertension. This brief summary obviously demonstrates that mindfulness meditation can be effective for the body component of a human being. Lets explore the other two elements that make up human beings.
Numerous psychological benefits of mindfulness meditation are mentioned throughout the empirical literature. Again, this is not an exhaustive review of the literature, but a brief articulation of outcomes reported regarding the practice of mindfulness meditation. La Toree (2003) explains the benefits of mindfulness meditation in terms of its emotional benefits concerning self growth. In her article she explains that overwhelming feelings are better able to be accepted as an individual is able to own these feelings and experience them with a greater sense of safety.
In Perez de Albeniz’s Meta Analysis of the literature the following were demonstrated throughout the empirical studies that were reviewed:
o Increased happiness
o Increased joy
o Increased positive thoughts
o Increase problem solving skills
o Enhanced acceptance
o Enhanced compassion
o Enhanced tolerance
o Increased relaxation
o Increased resilience
o Better control of feelings and personal responsibility
o Improvement in psychological well being
o Decreased anxiety
o Decreased substance abuse
Perez de Albeniz also discussed mindfulness meditation’s ability to help patients understand that there are no quick solutions in life which leads to development of patience in their personal growth journey. In addition, the promotion of a non-judgmental attitude as well as the ability to come to terms with what is rather than what could have been.
Finally I think it is important to mention a study by Shapiro, Schwartz, and Bonner (1998) in which MBSR was offered to medical and pre medical students. The application involved a 7-week intervention with a wait list control. The outcome of this study included reduced self-reports of overall psychological distress, including depression, reduced self-reports of state and trait anxiety and increased scores of empathy levels. Again, in the psychological domain it is obvious that mindfulness meditation has enormous benefits.
Spiritual benefits are also demonstrated in the practice and application of mindfulness meditation. In the Shapiro et al study (1998) it was also found that there were increased scores on the measures of spiritual experiences, which basically meant that following the mindfulness introduction, participants had a greater conviction of the existence of a higher power as well as an increase in the internalization of a personal intimate relationship to a higher power. In Perez de Albeniz (2000) it was noted that mindfulness meditation helps a patient or person to trust their inner nature and wisdom. Finally, Walsh (1983) expresses in his article that meditation is “available as a tool for those who wish to plumb the depths of their own being and explore the nature of mind, identity, and consciousness. It’s a tool that can be used from the beginning to the end of the spiritual quest” (45). Obviously, there are many other spiritual benefits of meditation, including the obvious, Nirvana; however I merely supplied the reader with a summary. Perhaps, it may motivate some to enter this journey of awareness and explore the many additional gems along the path.
Henry Miller said “the aim of life is to live, and to live means to be awake, joyously, drunkenly, serenely, divinely aware.” This is what mindfulness meditation has brought to my life. By all means, do not think that I sit in meditation continuously and detach from the world. Mindfulness allows me to feel every moment of life within my entire being. It allows me to live life rather than just existing and the application of this practice throughout the past five years of my life has transformed who I am. I have tapped into my genuine being and united with the energy of the universe. Simply by cultivating awareness of the moment through mindfulness I have been able to transcend my ego and travel each day on the path of self-actualization. I have experienced the pure essence of mindfulness meditation. Each moment of my life allows continuous practice and application of this essential skill that genuinely gives life. Each human being on this earth has the innate ability to tap into the perfection and precision of mindfulness meditation. Go and experience the bliss that it offers.
Finally, throughout this paper I have discussed what mindfulness meditation is, provided a variety of description by the experts in this practice, and given the reader examples of the process of mindfulness meditation based on writings by Stephen Levine. It was concluded, that simply mindfulness meditation is being aware of life, which obviously can be practiced in any setting. Mindfulness mediation is extremely practical in the west and has been utilized in a variety of therapeutic interventions with much success. Additionally, it has been shown to have physiological, psychological, and spiritual benefits by the research thus far. In short, mindfulness mediation is a great tool for the whole person to utilize toward personal and spiritual growth. Mindfulness is genuinely living life in this very moment. Go truly live in the now and experience the true essence of life without the deluded impediments caused the thinking mind.
Ajaya, S. (1983). Psychotherapy East and West, Honesdale, Pa:The Himalayan International Institute.
Andreson, J. (2000). Meditation meets behavioral medicine. Journal of Conciousness Studies, 7(11-12), 17-73.
Baer, R. (2003). Mindfulness training as a clinical intervention: a conceptual and empirical review. Clinical Psychology: Science and Practice, 10(2), 125-143.
Benson, R. (2003). The Relaxation Response, New York, NY: Morrow.
Dunn, B. R., Hartigan, J. A., & Mikulas, W. L.. (1999). Concentration and Mindfulness Meditations: Unique form of consciousness?. Applied psychophysiology and BioFeedback, 24(3), 147-165.
Goleman, D. (1972a). The Buddha on meditation and states of consciousness, Part I: A typology of meditation techniques. Journal of Transpersonal Psychology, 4(1), 1-44.
Kabat-Zinn, K. (1994).Wherever you go there you are: Mindfulness meditation in everyday life. New York: Hyperion
La Torre, M. A (2000). A holistic view of psychotherapy: Connecting mind, body, and spirit.. Perspectives in Psychiatric Care, 36(2), 67-68.
Levey, J & Levey, M. (1999). Simple meditation and Releaxation . Berkeley, CA: Conari Press.
Levine, S. (1989). A Gradual Awakening. New York, NY: Anchor Books.
Perez-De-Albeniz, A. (2000). Meditation, concepts, effects and uses in therapy. International Journal of Psychotherapy, 5(1), 49-58.
Tacon, T. M. (2003). Meditation as a complementary therapy in cancer. Family and Community Health, 26(1), 64-73.
Taskforce on Meditation. (1977). Position statement on meditation. American Journal of Psychiatry, 134, 720.
Richard A. Singer Jr. is a practicing psychotherapist living in the Cayman Islands. He is formerly of Pennsylvania and has a Master’s Degree in Clinical Psychology and is currently working on his Doctorate Degree in Psychology at Saybrook Graduate School and Research Center. His daily inspirations have been included as part of Chicken Soup for the Recovering Soul, from the best selling Chicken Soup series. His own recovery from addiction and depression impassioned him to help others find courage, determination and peace, and has made what some would call “work” the love and purpose of his life. To learn more about Mr. Singer and explore updated information, visit his Web site [http://www.yourdailywalk.org]. or E-Mail him at RAS9999@aol.com. In addition, please join the him for down-to-earth interactive discussions about the suggested monthly readings, daily quotes, meditations affirmations, and journaling sections of the book on his Amazon.com Blog.
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Summer season is here and the moment has come to unwind and gain some much-needed rest under the sunlight. This is a great time to hit the beach, have barbecues and also swimming pool events at your residence. Summertime is a weightlifter’s dream, because it means one thing; it’s time for the shirts come off and also to exhibit that rock-solid figure they’ve been working with all year. No person wishes to be walking around with a soft and shapeless body. So, the question that you might have on your mind is how do those bodybuilders obtain a rock hard body? I will show you in this article.
Lifting lighter weights with much higher reps will not benefit anyone.
I will explain this one simple method. There is a false notion that is going around that if you want to have bigger muscles, you have to start lifting lighter weights right from the get go and do as many reps as possible.
This is totally, completely and also utterly DEAD WRONG. You will be wasting your time and energy and not only that, you will not see any kind of results. You will also make yourself more prone to injury.
Lifting lighter weights will not burn body fat period! Your main goal is to stimulate muscle growth as much as you can. Here is one secret in which you can “define” your physique: Lose the body fat and lift heavier weights but at a low repetition for definition and size.
Here are some methods that will help you lose the body fat quickly:
Change the way you eat. Most people don’t know that the human body is a fat burning machine just waiting to be utilized. The way that you can begin this process is that you need to keep your metabolism at a high rate. Eat foods that are high in protein and be sure to include fruits and vegetables in your diet.
Include cardio workouts in your routine. As you are building muscle, don’t forget that having a cardio workout program is also very important in getting a well-defined body and it will also help you shed that unwanted body fat. Cardio will not cause any muscle loss and if anyone tells you otherwise, they are lying. Establish a short cardio program that will not interfere with your bodybuilding efforts.
From what I have discussed here in this article is that you need to lift heavier weights, but at a lower repetition. For example:
If you want to work your biceps, pick a weight that will give you a challenge and then shoot for somewhere in between 6-8 repetitions. It is the same way for every part of your body. Squats, power cleans, bench press, arm curls, etc, when done with heavier weights, low reps will help you achieve greater results.
The 2 main pointers that you need to remember if you want to impress your friends at the beach this summer:
- Use heavy weights, low reps to build muscle quickly.
- Change the way you eat.
For more information on bodybuilding tips, click here now!
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on July 11, 2014
Today’s topic is how often to work out each muscle or muscle group.
I know, I know, the traditional thinking is to work a muscle or muscle group and then rest it for a few days and then hit it again. Believe me when I tell you that I subscribe to this way of thinking, I really do.
BUT, lately I’ve been personally experimenting with the total opposite way, and I have seen some pretty good results. Then, when I think back to workout programs I’ve done in the past, I realize I’ve always had success with the doing-the-same-thing-every-day workout method.
Let me explain what I’m talking about. Wait, let me give you a background first.
I interviewed Hit Richards from Calisthetics Kingz a while back and his program, “Chiseled in 30”, does this same workout every day thing… sort of. Now, before you go rolling your eyes, Hit isn’t some random guy who put together this program, he did research and he has the credentials to back up this program as well, but I’ll save that conversation for a whole other time.
Anyway, I did the “Chiseled in 30” program and yes, I did see significant gains, grow and definition. Now, to be fair, I’ve done other programs and I’ve seen results as well.
As I looked back throughout my workout life, I realized I had seen my best results when doing the same thing every day. Oh, I would switch up and do something different every 2-3 weeks, but it would be the same workout for at least 5 days a week for those 2-3 weeks.
In fact, I have developed a body weight type workout (yet to be released) called “In and Out, Top to Bottom” (IOTB) based on this concept. But more on that another time.
I don’t claim to know the science behind working out the same muscle every day vs. not doing so, I can only tell you from personal experience that there IS something to it, and it seems to lean towards the positive side of working out.
But Andrew, I thought muscles grow on rest. Working them out every day doesn’t do that, so what’s the deal?
I’m not going to disagree with you, as I stated above, I’m a believer in that method, but I’m also a believer in the other method as well. You see, lately my whole attitude towards working out has taken a slightly different turn than your usual Personal Trainer. I’m developing a more “hit it and quit it” type of workout philosophy, with MAJOR intensity. I believe in sweating during a workout, but I don’t believe you should do so for several hours.
The exceptions are the people who are body builders, figure competitors… basically… people who compete with their physique in some way. That’s a whole different mindset and a different type of workout program, which is TOTALLY NOT what I’m talking about here. I HIGHLY respect those individuals, heck, I’ve even interviewed a lot of them! Those folks do NOT workout the same way as the “1 hour a day” workout crowd, can you dig it?
Will I get blasted by some of the heavy hitters in the fitness world? Sure, and I totally expect that. But I’ve always been honest with my writings, and I will continue to be. When I find something that has worked for me, I will pass it along.
That being said, this “same muscle group daily” type of thing has worked for me.
Will it work for you? I don’t know.
Does it go against tradition? Yup, but I’ve never been one to follow the traditional crowd.
The bottom line, I’m all about trying new things and keeping what works. If you would ask me which direction you should go: same muscle groups every day or mix it up daily, I would ask you what are you wanting to do and what kind of self discipline do you have? Why? Because some people may get bored with doing the same thing every day. If that’s you, well, maybe that method isn’t for you.
I welcome your comments and suggestions. Hey, are you a Fitness Insider? Have you heard the latest Fitness Professional Interview? Have you listened to the “TFS on EDGE” podcasts? You can do so by going to http://www.TopFitnessStrategies.com
Get a personal training session in your home! Learn what the Fitness Professionals know! You have a chance to get the best fitness advice from the best fitness pro’s on the planet! Get all the information at http://www.TopFitnessStrategies.com
Article Source: http://EzineArticles.com/?expert=Andrew_Poletto
on July 1, 2014
So you’ve got a great idea for a new business, but frankly, you just don’t have the guts to go for it. Or maybe you do decide to go ahead with your idea, but then someone says it’ll never work and you scrap the whole thing. Why? Low self confidence — skipping hand-in-hand with the fear of failure.
Why might someone not have enough confidence in themselves? Usually it’s because they judge themselves unworthy, or they see major disconnects between what they think they’re capable of and what they’re actually doing.
The good news is, self confidence can be raised with every new challenge met, no matter how small. In fact, if you will make it a habit to do one thing every single day that is out of your current comfort zone, you will find your confidence immensely improved in just a few short weeks.
Make a list of all things you’d like to do that you’re not doing. Maybe you’ve wanted to join a group, take up a new hobby, try a different sport, or go to a fancy nightclub. Maybe you want to get better at talking with the opposite sex, or at making friends, or at making business contacts. Maybe you’ve wished you could get 5 minutes with the big guns in your field, or regularly post to online forums and blogs.
Whatever it is that you’ve been wanting to do but haven’t, put it on the list. Even small stuff like taking a walk around your neighborhood and ringing doorbells of neighbors you haven’t yet met can go on the list, as well as chatting up that stud or babe who works at the supermarket.
Write down everything you can think of that you’ve been holding back on. Add in skydiving, if you have a mind to. And keep adding to this list daily as you think of new things.
Now that you’ve got the list, pick one thing and do it right now. That’s right – do it now, or at least before you go to bed tonight.
Notice a difference in how you feel about yourself? You should.
When we don’t do the things we wish we would do – for whatever reason – we lose self-esteem. But when we finally do those things, not only do we become more self-confident, we also find we’re happier, more fulfilled and more ready to take on even bigger challenges.
You will also notice that raising your confidence in any one area can help you in all the other areas as well. When you have success learning tennis, you can use that boost in confidence to tackle website building or product creation. And when you overcome your fear of talking to strangers, it gets easier to network on Skype with people you don’t know.
One last thing – it’s far better to take multiple baby steps than try to take over the world in a day. Making slow, steady progress anchors your triumphs and makes it that much easier to achieve a little bit more tomorrow.
Often holding multiple positions within the organizations she’s owned and managed over the last 18 years, Veronica J. Kirchoff has attained 14 years of bookkeeping and accounting experience, 13 years of web and graphic design experience, 7 years of writing and editing experience, 6 years of advertising and marketing experience, and 5 years of e-commerce development experience.
Veronica offers a wide variety of business and marketing training programs and coaching at http://www.VeronicaKirchoff.com
Article Source: http://EzineArticles.com/?expert=Veronica_J_Kirchoff
Exercise is good for us, whether it be walking, running, bending or stretching in the gym or in the privacy of your home. As we get older exercise can be hard to do, therefore any type of exercise is helpful. Everybody needs chores to be completed daily, and as we bend and stretch pushing around a vacuum cleaner, you are actually using a form of resistance, as you push the vacuum backwards and forwards. Mowing the lawn is another form of exercise which is good for us and uses resistance as is washing the kitchen floor on your knees.
Resistance training is based on the principle that the muscles of your body work to overcome a resistance force when required to do so. This means there are health benefits to using resistance which include improved muscle strength and tone, healthy weight and increased bone density and strength.
Physical activity or exercise can improve your health while reducing the risk of developing conditions or diseases including anxiety and depression. Physical activity can help you manage your weight and prevent the development of osteoporosis, while it can relieve stress and anxiety as it exercises your heart making it beat harder and faster as it exerts a stronger push of blood around the body. This supplies organs of your body such as your kidneys and liver with more oxygen to function more effectively, which helps them perform better especially over time.
A healthy body helps to prevent the onset of disease such as that of the heart and other organs which can cause diabetes, glandular illness and the onset of arthritis. Pain associated with arthritis can feel better and this can have you wanting to exercise because your limbs ache less which enables you to move easier and faster and you are able to move with less pain more frequently. Your limbs will function better.
Being fit means that you are able to participate in every day life and activities, work and recreation without being too fatigued, while still having a bit of energy reserved in our body. Being physically fit enables you to live a better quality of life or varied life style than somebody else who isn’t as flexible and who is unable to move as fast. Physical fitness takes time to achieve. Regular physical activity is the way a person becomes physically fit.
Aerobic fitness is being physically fit. A fitter heart means our heart is cardiovascular fit with less chances of developing cardiac problems or cardiovascular disease. Our bodies have an ability to use oxygen efficiently during effort of long duration and low intensity.
Before training or beginning a cardiovascular exercise routine, a person should go to their doctor to be screened to see if they are healthy enough to begin exercising, because exercise is a form of physiological adaptations and it can be dangerous. Exercise assists our bodies to function more efficiently, however as exercise is physically jumping around or involves movement of some type, it can physically upset our body and cause injuries which we would not expect to happen. We are all individuals and our health status are different, often depending on type of lifestyle.
If you are going to exercise at a gym, they often give you a guest pass to try their service and their equipment before you join. Other services are offered when you join such as child minding and personal trainers are available if you want some advice and they can arrange a program for you to follow. This normally follows an assessment.
Maintaining your fluid intake is important to avoid dehydration. As your body losses electrolytes which is made up of minerals such as sodium, potassium and magnesium during exercise, it is necessary to replace this lost fluid with water, and other drinks which contain electrolytes. These products are available at the gym; they are also available in the supermarkets. Ask the counter at the gym for advice on what is appropriate for you to drink and what isn’t.
Minerals are part of an essential healthy diet. Our body uses electrolytes to regulate our nerve and muscle function and to maintain acid base and water balance. If care isn’t taken we can develop an electrolyte imbalance, which can cause nerve and muscle damage.
Arriving to the gym on time is necessary so you don’t miss your class and this also enables you to relax and get ready for your class. You may be told to fill out a form and bring a doctor’s certificate to say you are healthy enough to begin an exercise program, if you haven’t already, especially if you have never exercised or haven’t done so for some time. It is a good idea to ask the gym first, because they can turn people away at their own discretion.
A towel is a good idea to wipe sweat off your face and equipment before you handle it. Accessories such as gloves are included for boxing. Keeping your hair off your face might be something that also appeals to you and wear supportive foot wear such as runners.
If a gym doesn’t appeal to you then maybe a fast walk or run with a friend might be more suitable, or joining a group who meet up to exercise two or three times a week or more depending on your availability and theirs.
Article Source: http://EzineArticles.com/?expert=Suzanne_Moukaddem
on June 18, 2014