I truly believe that a lot of people fail to even begin or maintain a exercise program is because they simply do not believe that they can do it and be successful. It saddens me, because you can do it. It is imperative to your overall health in so many aspects that no doctor will argue.
It is not to say that you will reach perfect health or that you won't falter in your exercise regimen or that you won't have days that are not as successful as other days. But 95% of it, is mental. There is nothing more powerful than your self talk when it comes to exercise. Here is a great book on building your confidence while taking stewardship over your body by Joyce Meyer.
It you tell yourself that you can not lift something or do a extra repetition or set, then I promise with all that I am you will be right. Do this enough times, then you will literally talk yourself out of doing anything at all.
This is not to say that you can tell yourself that you can lift way more than your capabilities and exercise for hours at a time. At no time should you ever do anything that is outside of your capability or threatens your safety. There is never any exception to this rule.
With that being said, you can add small amounts of weight at a time or do a few more repetition in order to push yourself to the next level. However, in order for you to do this, you have to tell yourself that you can and then believe that you can. Then and only then will you be successful.Read Proverbs15:4
There will always be days when you will feel either stronger or weaker than your known capabilities. Use the days that you feel weaker to confirm that you are stronger than you give yourself credit. Use the days that you feel stronger to confirm that you were correct.
When you do this, you will continue to build your confidence when it comes to exercise. The more your confidence is built, the more you will enjoy exercise and make it part of your lifestyle rather than something that you do for just a few weeks or months.
Showing posts with label weight. Show all posts
Showing posts with label weight. Show all posts
Saturday, September 12, 2009
Thursday, May 28, 2009
Help I Am Much Stronger on One Side
The vast majority of us are stronger on one side over the other. Very few are equally balanced. If you are right handed, you use your right more and therefore as a direct result build more strength on your right side. The same is true for the left side. However, the actual difference is usually minimal and you don't notice it in your every day life.
There are some things that you can do to help balance the difference.
1.) If you are using free weights or dumbells, you can do a few more repitions on the weaker side. Do not use different weights, because it will throw off your center of gravity causing you to lean to one side sacraficing your form.
2.) If #1 does not seem to be working you can pick up one weight and just do that side. However, be careful not to overcompensate the other side. Always do this in a mirror to watch your form.
Using one or both of these methods will help minimize the difference between each side. Once the difference no longer bothers you, you can go back to doing equal weight on both sides. Don't let it bother you.
There are some things that you can do to help balance the difference.
1.) If you are using free weights or dumbells, you can do a few more repitions on the weaker side. Do not use different weights, because it will throw off your center of gravity causing you to lean to one side sacraficing your form.
2.) If #1 does not seem to be working you can pick up one weight and just do that side. However, be careful not to overcompensate the other side. Always do this in a mirror to watch your form.
Using one or both of these methods will help minimize the difference between each side. Once the difference no longer bothers you, you can go back to doing equal weight on both sides. Don't let it bother you.
Monday, September 22, 2008
Frequently Asked Questions About Exercising
Question:Is it better to eat before or after I WORK OUT?
Answer:Ideally you should eat something small and healthy 20-30 minutes prior and 20-30 minutes after your WORK OUT. I would recommend something with protein or a piece of fruit. Your muscles use protein for development. You don't want to be on a full stomach or on an empty stomach. You should feel just right.
Question: What do I have to do to prevent being bulky?
Answer: The main trick is to lift light to medium weight and do as many repetitions as possible on each set. Every three or four WORK OUTS, you do want to lift a little heavier and then go back down to your normal routine.
Question: What should I do if I just want to lose the fat, I could care less about the muscle?
Answer:Cardio and more cardio. However, you do want to do some weight training to prevent sagging skin after you have lost the weight. I am sure you have seen the pictures of people with sagging skin, not pretty.
Question:Do I do a full body WORK OUT?
Answer: It depends, if you are doing exercises such as swimming, step aerobics, yoga, Pilates you will do a full body WORK OUT. However, if you are weight training and do a full body WORK OUT you are wasting time. If you WORK OUT with weights pick one or two body parts a time and do those two only and then the next WORK OUT pick another two. Give each body part at least a day in between WORK OUTS.
Question: I love to run. Is it better on the elliptical, treadmill or outside?
Answer: They a have their advantages and disadvantages. Treadmill or elliptical sets the pace and there are less distractions, you also make sure you get a WORK OUT. The elliptical is the best for your joints because there is little or no impact. However, some love the outdoors. There are many distractions such as stopping for traffic, other pedestrians, and it is hard on your joints. Some also feel that it they lose track of time outdoors and can run longer without getting as bored.
Question: How come I stopped seeing results after I have been working out for a while?
Answer: You simply need to change your routine. Once you do the same thing for so long your body becomes accustomed to what you are going to do and will not change. Simply change the order or if you have been doing nothing more than cardio, switch it up and add in weights. You can always go back to something if you love it. The trick is to surprise your body.
Question: Is stretching before and/or after a WORK OUT a good idea?
Answer: The jury is out on stretching. If you do stretch only do about 5 or maybe 10 minutes prior and the same afterwards. You don’t want to over stretch. From the time I was little I was always told not to bounce.
Question: How long will I be sore?
Answer: That depends on each individual person. When you first start it will be the worse or when you increase or change your WORK OUT. Remember soreness is a sign that you’re gaining muscle so it is a good thing. When I haven’t been sore for a while, it is a sign that I need to increase my WORK OUT.
Question: I can’t WORK OUT all seven days a week, so how do I choose which days to WORK OUT?
Answer: You should aim for at least 4 days a week at minimum. Whatever you do choose, make sure that you do not take more than 2 days off in a row. If you take more than that it will be like you are starting all over and what you did prior to those 2 days off will have been wasted.
Question: Is it better to WORK OUT in the morning or at night?
Answer: The jury is out on this as well. All of the experts will tell you in the morning, that is why all of the WORK OUT shows are on at 5 am. I say whatever works best for you as long as you do it.
Question:Should I be taking supplements?
Answer: I personally don't believe in supplements. I believe that although there might be one or two that delivers on their promise, the vast majority is a bunch of hype and garbage. Studies always seem to come back saying that there is something dangerous inside of them. The only thing that I would consider is maybe a protein shake or bar. Even with those, be careful that the sugar and calories don’t outweigh the benefit of the protein. However, it is important to take necessary vitamins and/or minerals to compliment your food intake program. Consult with your doctor, nutritionist, or other health care professional to determine which vitamins and/or minerals you should be taking. Also see, “THE TRUTH ABOUT INFOMERCIALS”
Question: Should I wear a weight belt?
Answer: Unless you are using heavier weights or have a bad back it is not necessary. It can help with support if needed. Just be careful not to over compensate the use of the belt.
Question: How many repetitions should I do each set?
Answer: If you are using light to medium weight do a minimum of 15. If you are using heavier weight then you might only be able to do 8 or 10. These are guidelines, if by all means if you feel that you can do more, do them.
Question: How many sets should I do of each exercise?
Answer: I recommend working up to 6 or more sets of each exercise. I know that seems like a lot, but it will give you the fastest results. Start off doing 3 sets of each exercise and then work up to 6 or more sets.
Question: How long do I need to WORK OUT?
Answer: If you have never worked out before, start with about 20 to 30 minutes of continuous exercise. If that is still too much start off doing something in between commercials or while brushing your teeth etc. You should be able to be able to work up to 1hour 30-45 minutes if you are advanced. Anything more is not necessary.
Question: How do I keep myself motivated?
Answer: You just have to keep in mind that quitting is not a option. You can also read the sections, “EXCUSE BUSTERS,” “HOW DO I GET STARTED,” “LEARN HOW TO MAINTAIN PROPER EXERCISE AND FOOD INTAKE PROGRAM,” and “WHAT MUST I DO TO LEARN THE CORRECT EXERCISES AND FOOD INTAKE FOR MY BODY?” and “WORK OUT MANTRAS AND TIPS”
Answer:Ideally you should eat something small and healthy 20-30 minutes prior and 20-30 minutes after your WORK OUT. I would recommend something with protein or a piece of fruit. Your muscles use protein for development. You don't want to be on a full stomach or on an empty stomach. You should feel just right.
Question: What do I have to do to prevent being bulky?
Answer: The main trick is to lift light to medium weight and do as many repetitions as possible on each set. Every three or four WORK OUTS, you do want to lift a little heavier and then go back down to your normal routine.
Question: What should I do if I just want to lose the fat, I could care less about the muscle?
Answer:Cardio and more cardio. However, you do want to do some weight training to prevent sagging skin after you have lost the weight. I am sure you have seen the pictures of people with sagging skin, not pretty.
Question:Do I do a full body WORK OUT?
Answer: It depends, if you are doing exercises such as swimming, step aerobics, yoga, Pilates you will do a full body WORK OUT. However, if you are weight training and do a full body WORK OUT you are wasting time. If you WORK OUT with weights pick one or two body parts a time and do those two only and then the next WORK OUT pick another two. Give each body part at least a day in between WORK OUTS.
Question: I love to run. Is it better on the elliptical, treadmill or outside?
Answer: They a have their advantages and disadvantages. Treadmill or elliptical sets the pace and there are less distractions, you also make sure you get a WORK OUT. The elliptical is the best for your joints because there is little or no impact. However, some love the outdoors. There are many distractions such as stopping for traffic, other pedestrians, and it is hard on your joints. Some also feel that it they lose track of time outdoors and can run longer without getting as bored.
Question: How come I stopped seeing results after I have been working out for a while?
Answer: You simply need to change your routine. Once you do the same thing for so long your body becomes accustomed to what you are going to do and will not change. Simply change the order or if you have been doing nothing more than cardio, switch it up and add in weights. You can always go back to something if you love it. The trick is to surprise your body.
Question: Is stretching before and/or after a WORK OUT a good idea?
Answer: The jury is out on stretching. If you do stretch only do about 5 or maybe 10 minutes prior and the same afterwards. You don’t want to over stretch. From the time I was little I was always told not to bounce.
Question: How long will I be sore?
Answer: That depends on each individual person. When you first start it will be the worse or when you increase or change your WORK OUT. Remember soreness is a sign that you’re gaining muscle so it is a good thing. When I haven’t been sore for a while, it is a sign that I need to increase my WORK OUT.
Question: I can’t WORK OUT all seven days a week, so how do I choose which days to WORK OUT?
Answer: You should aim for at least 4 days a week at minimum. Whatever you do choose, make sure that you do not take more than 2 days off in a row. If you take more than that it will be like you are starting all over and what you did prior to those 2 days off will have been wasted.
Question: Is it better to WORK OUT in the morning or at night?
Answer: The jury is out on this as well. All of the experts will tell you in the morning, that is why all of the WORK OUT shows are on at 5 am. I say whatever works best for you as long as you do it.
Question:Should I be taking supplements?
Answer: I personally don't believe in supplements. I believe that although there might be one or two that delivers on their promise, the vast majority is a bunch of hype and garbage. Studies always seem to come back saying that there is something dangerous inside of them. The only thing that I would consider is maybe a protein shake or bar. Even with those, be careful that the sugar and calories don’t outweigh the benefit of the protein. However, it is important to take necessary vitamins and/or minerals to compliment your food intake program. Consult with your doctor, nutritionist, or other health care professional to determine which vitamins and/or minerals you should be taking. Also see, “THE TRUTH ABOUT INFOMERCIALS”
Question: Should I wear a weight belt?
Answer: Unless you are using heavier weights or have a bad back it is not necessary. It can help with support if needed. Just be careful not to over compensate the use of the belt.
Question: How many repetitions should I do each set?
Answer: If you are using light to medium weight do a minimum of 15. If you are using heavier weight then you might only be able to do 8 or 10. These are guidelines, if by all means if you feel that you can do more, do them.
Question: How many sets should I do of each exercise?
Answer: I recommend working up to 6 or more sets of each exercise. I know that seems like a lot, but it will give you the fastest results. Start off doing 3 sets of each exercise and then work up to 6 or more sets.
Question: How long do I need to WORK OUT?
Answer: If you have never worked out before, start with about 20 to 30 minutes of continuous exercise. If that is still too much start off doing something in between commercials or while brushing your teeth etc. You should be able to be able to work up to 1hour 30-45 minutes if you are advanced. Anything more is not necessary.
Question: How do I keep myself motivated?
Answer: You just have to keep in mind that quitting is not a option. You can also read the sections, “EXCUSE BUSTERS,” “HOW DO I GET STARTED,” “LEARN HOW TO MAINTAIN PROPER EXERCISE AND FOOD INTAKE PROGRAM,” and “WHAT MUST I DO TO LEARN THE CORRECT EXERCISES AND FOOD INTAKE FOR MY BODY?” and “WORK OUT MANTRAS AND TIPS”
Body Mass Index (BMI) versus weight
BMI Formula: W=Weight, H=Height in Inches
Take W x 703 = X and then take H x H =Y, X/Y=BMI
There have been several studies that prove that a person’s BMI can provide more of an insight to a person’s overall health more so than a scale. Society has placed so much emphasis on the number on the scale that there are individuals that base their self worth, confidence and lives their daily lives according to the number.
For people that are extremely obese a scale can prove to be an important factor in determining if they are losing weight.
I will not discredit the importance of the scale, however there are some very important factors that you must remember when utilizing a scale.
• Verify that the scale is balanced and in proper working order.
• If possible use the same scale every time.
• Understand that muscle weighs more than fat. The amount on the scale may increase if you are working out and gaining muscle.
• Ask yourself, did you just recently consume a large amount of food and are bloated?
• For women, do you have water weight gain if you have your menstrual cycle?
• Do not weigh yourself every day. If you insist on the scale limit yourself to once or twice a month.
Remember that everyone is proportioned differently. Two people can weigh the exact same amount and look opposite of each other.
Take W x 703 = X and then take H x H =Y, X/Y=BMI
There have been several studies that prove that a person’s BMI can provide more of an insight to a person’s overall health more so than a scale. Society has placed so much emphasis on the number on the scale that there are individuals that base their self worth, confidence and lives their daily lives according to the number.
For people that are extremely obese a scale can prove to be an important factor in determining if they are losing weight.
I will not discredit the importance of the scale, however there are some very important factors that you must remember when utilizing a scale.
• Verify that the scale is balanced and in proper working order.
• If possible use the same scale every time.
• Understand that muscle weighs more than fat. The amount on the scale may increase if you are working out and gaining muscle.
• Ask yourself, did you just recently consume a large amount of food and are bloated?
• For women, do you have water weight gain if you have your menstrual cycle?
• Do not weigh yourself every day. If you insist on the scale limit yourself to once or twice a month.
Remember that everyone is proportioned differently. Two people can weigh the exact same amount and look opposite of each other.
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