“If you really want to do something, you’ll find a way. If you don’t, you’ll find an excuse” (Jim Rohn). Put away excuses and get busy making goals and dreams reality. Remove can’t from your vocabulary and mind. Time is always set aside for priorities or things we value most, as evidenced by what we spend our time on. Let’s raise our standards by turning shoulds into musts. Obtain a CPT and just start. Make today matter through beginning life-transformational decisions and activities. Press on continuously, earning the prize of feeling incredible and growing life-giving habits for eternal heavenly rewards.
”Make haste slowly. Haste makes waste” (Benjamin Franklin). Proper body mechanics are crucial toward preventing injury and maintaining life-long healthy exercise routines. Prior to initiating an exercise program, obtain clearance from your medical provider regarding how intense you should work out based on recent physical fitness experience and any previous or current medical conditions.
Furthermore, to mitigate the amount of time directed toward sedentary living, such as television watching, a person may take the batteries out of the controller and place them in a faraway place or on a high shelf. It will take conscious effort and willpower to put the batteries back in. One can even place the television power cable in a distant location to further divert television watching and promote a healthier routine. More radical approaches would be to get rid of the television, cable or subscriptions all together. Help yourself make life easier by making poor habits more inaccessible and difficult to do, while making good habits easier and more accessible. Go to bed in your workout gear or have fitness items next to the bed to minimize excuses for not exercising.
“You can outdistance that which is running after you, but not what is running inside you” (Rwandan proverb). During anaerobic weight lifting regimens a person can use a push-pull (agonist-antagonist), large muscle group-small muscle group, or upper body-lower body routine, among others. Super-sets, pyramiding up and down, time under tension, eccentric contraction focused, isometrics, lactate accumulation, tearing down to build up, calisthenics, free weights, machines, among multitudes of ways to build and retain muscle exist. There should not be a reason to get bored lifting or working out. Varying exercises, methods, rest intervals, durations between sets and reps, and amount of sets and reps can be structured precisely to meet or exceed your goals. Always focus on competing against yourself. There is always room for improvement. Check with a certified personal trainer (CPT) for specific exercise routines tailored to meet your fitness and overall health goals. Respectable certifications that a CPT may possess include American College of Sports Medicine (ACSM), National Strength and Conditioning Association (NSCA), or a Certified Strength and Conditioning Specialist (CSCS), which is through NSCA. Use discretion accordingly. The first step in achieving a goal is getting started!
There are three main body type morphologies or shapes depicting people. Rudimentary descriptions indicate that ectomorphs are slender, mesomorphs muscular, and endomorphs tending to possess more fat. Each person is a mixture of two, although has a natural tendency toward leaning closer to one than another. We have the incredible powers to adapt and change our bodies into the more desirable shape by putting forth effort. Wonderful rewards full of health, joy, self-confidence, longevity, peace, satisfaction, vitality, self-control, and healthy self-images await those that decide and do.
“Happy is the man ‘or woman’ who has broken the chains which hurt the mind, and has given up worrying, once and for all” (Ovid). Women’s testosterone levels typically range 10-50 ng/dL, while men’s blood serum norms are between 300-1000 ng/dL, hence becoming bulky is extremely rare and difficult to achieve for the female population. People that body build typically force feed themselves high caloric foods to become and remain muscle-bound. The point is that if you are a woman, don’t concern yourself with becoming bulky. It’s not going to happen unless you intentionally lift weights strategically for hypertrophy each day, while consuming massive amounts of calories. Additionally, a woman with high testosterone levels is extremely rare. Don’t worry, be happy by working out, today.
Remember, it’s much easier avoiding temptation or not acquiring the taste than it is trying to beat temptation or eradicate an acquired taste. Let’s ponder this truth while parenting or role modeling for kids and people all around us. Poor habits acquired incrementally over time creep in surreptitiously, catching us off guard. We may wonder how divorce, job loss, poor health, or an undesirable event occurred, until radically honest deep self-reflection reveals truths of neglect and mismanaged priorities. Manage yourself well—nobody will do it for you. Self-love what you owe yourself—nothing less.
People can save their own lives by forming and implementing life-transforming habits each day. Their positive example has the power of sustaining grace to help save many lives as well, even without them knowing. Physical activity is an excellent method that helps replace and break bad habits, in turn, feeling energized, focused, and being in control again while creating a calm, cool, and collected peak mental state.
Exercise can release endogenous endorphins, dopamine, and serotonin, thus producing natural peak mental states of feeling phenomenal. Illicit drugs and deadly foods containing cosmic amounts of salt, sugar, and saturated fats are not necessary to get an unsustainable fleeting high, which may lead toward requiring more of an unhealthy stimulus to obtain similar effects. The problem with poor habits, such as eating excessively, gambling, smoking, extreme shopping beyond one’s means, or illicit drug use is that they all release dopamine that binds to dopanergic receptors, thus giving a temporary state of feeling good. That brief state leads to more consumption or possibly looking for other harmful and unhealthy ways to achieve those short-lived feelings.
We must give to get and receive to give. Energy expended during exercise can give back and generate more energy in return. The goal is to be consistent, persistent, determined, dedicated, and self-disciplined. Consuming healthy fuel and eliminating negative zapping energy are critical steps toward enhancing this give to get strategy.
“Know the true value of time; snatch, seize, and enjoy every moment of it. No idleness, no laziness, no procrastination: never put off till tomorrow what you can do today” (Philip Dormer Stanhope, Lord Chesterfield). Procrastination and slothfulness contribute to our own expedited accountable demise. Hasten each moment toward growing healthier, wiser, smarter, wealthier, kinder, and better in all goodness that life has to offer. Let’s take care of ourselves being health gives meaning and purpose to everything else in life.
Whether we exercise to feel amazing, look incredible, lose weight, tone muscles, bulk up, build strength, generate a peak mental state, enhance endurance or agility, getting started is key. Focusing on the defined objective with a crystal clear vision is crucial toward success. Create the end result in your mind as a precursor to planning and doing. Contradictory to that aforementioned statement, just starting is crucial as well. Begin executing and let your mind catch up later.
As Tony Robbins advocates, “Turn your shoulds into musts and stop shoulding all over yourself.”⁸ Write down specific plans encompassing nutritional and caloric demands, aerobic initiation and culmination periods relative to anaerobic exercise sessions, durations, intensity; anaerobic exercises, strategies, sets, repetitions (reps), rest intervals between sets, and exercise groups worked during each session. Daily, doing calisthenics (using our own body weight), performing a few abdominal crunches, push-ups, walking briskly or jogging a block is all it takes to turn something we should do into action, which, in time, can produce a subconscious or automatic ritual.
“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times” (Bruce Lee). Purposeful activity and performing a minimum of five or ten reps each day is pivotal toward successful habit formation. That daily consistency and self-discipline truly will deliver amazing results forming the life most people only dream about.
Initially, more or less repetitions, heavier or lighter weights, varying sets and rest intervals, longer walks, jogs or bicycle rides may ensue depending upon where you are starting from. Building on and growing from your first action can help motivate you to achieve the fitness goals you desire because progress generates additional momentum that helps cultivate our lives. That first step forward is often the most challenging, therefore think less and do more.
Once a training regimen is underway, concentrate on positive thoughts backed with action, while striving to obtain more beneficial outcomes. Truly, practice writing aerobic activity durations and intensity, along with specific exercises, amounts of sets, reps, rest intervals, and weight lifted during every work out down on paper or using an app to observe and track progress. Being aware of improvement delivers additional motivation. Forward impetus produces growth that creates more self-confidence and inspiration, which cyclically repeats itself.
“I promise to keep on living as though I expected to live forever. Nobody grows old by merely living a number of years. People grow old by deserting their ideals. Years may wrinkle the skin, but to give up wrinkles the soul” (Douglas MacArthur). Through proper exercise, combined with embracing dreams, attitudes, principles, moral codes, life philosophies, and ideals we can feel young at any age. Doing the most challenging exercises in any work-out regimen first, allows the body to expend more glycogen (stored usable energy), while optimally completing each exercise routine. The same principle applies toward performing the most energy-consuming tasks prior to doing less strenuous responsibilities throughout the day.