Month: December 2017

Most people will look at January 1 as the beginning of a new year.  Most people also look at the sunrise every morning and think it’s the beginning of a new day.  But as we all (should) know, there isn’t any “new” year or “new” day.  It’s just part of the illusion we refer to as time.  Time is really a two edged sword; you can use it to help yourself attain goals, or you can let it become a restraint.  Let’s see how that works in the world of health and fitness.

Seconds, minutes, hours, days… those are just increments we use to function on this planet.  The earth’s rotation gives the appearance of a new day, but of course it’s just a continuum of what we call time. It has no beginning and it has no end.  If you were floating out in space, there wouldn’t be any sunrise or sunset.  But for the moment, let us look at January 1 as a new beginning.  Some people will use this as a time to get back on track with training and good nutrition. I don’t need to explain how the holidays can wreak havoc with those!  This is an instance where using time can help you get started again.  You can set monthly goals for what you would like to achieve, and you can measure your progress as time goes on.  However, sometimes progress is not as steady as we would like.  So like most, we set a new date to get started again.  Unfortunately, the new date is a month away.  The reason for that is because of events, holidays, or a change of seasons, none of which are real.  A calendar is just as much an illusion as time is.  Weeks and months will go by with the excuse; I’ll start again in the summer… or after the holidays… or after the vacation… NOOOOOOO!  This is where time becomes a restraint!  Don’t wait for a certain date before you get back on track.  NOW is the time because there isn’t any tomorrow, that’s an illusion as well.

If you want to set new goals for yourself, start now.

Body building, as the words imply, is the act of building muscle size and strength.  Unfortunately, many who weight train simply choose an exercise without knowing what muscle(s) they want to develop.  This will eventually lead to a plateau of muscle growth and strength, a loss of motivation, tendinitis, and possibly a muscle injury.

The correct way to weight train is to first have a goal in mind.  It can be a totally different goal each time you train, but have an idea what you are trying to accomplish.  Muscles take a long time to grow even when performed properly, so the last thing you want is an unproductive workout.  Let me offer some suggestions.

This is just an example. When you last saw a photo of your Back development, you noticed that your Lat muscles did not have much of the sort after ‘V-taper’.  Your Back is comprised of many muscles groups, so you want to be sure to choose an exercise or exercises that work those Latissimus Dorsi muscles specifically.  As an example, you wouldn’t focus on Shrugs or Deadlifts, because they are not a direct movement for your Lats.  Instead, you would perform Lat Rows, close grip Long Bar Rows, or reverse grip Pulldowns.  The same is true for every body part.  Know what muscle you want to work, and then choose the appropriate exercise or exercises.

Just as important as the proper exercise, is choosing the correct resistance and having the correct form.  If you are uncertain of either of these two, consult a professional trainer at your gym.  Without the proper resistance, you may either injure yourself or you will not see any muscle development over the next few weeks.  Too much weight may hamper good form and lead to a muscle pull or tear.  Not enough resistance and the muscle will not get stronger or larger.

So once again, have a plan.  Work on the areas that need more work twice a week. Eat healthy, get adequate sleep, drink water, and watch how fast the muscles respond.  Have fun!