When it comes to lifting weights, most people have the wrong perception. Weight training does not necessarily equate to bodybuilding and its benefits are not limited to aesthetic muscle growth either. It is a principle that can be used to achieve a variety of goals for both men and women. In fact, all kinds of athletes and sportsmen use different variants of weight training to boost specific aspects of their game. As the general consensus is that the only ones who lift are the people who want to get jacked, let us take a closer look at what else weight training can do to help your health. (more…)
Archive for the ‘Motivation’ Category
It’s 5am, and you are standing in the light of your fridge, with a ladle in the Nutella jar, greedily chomping down any hope that you were going to eat well that day.
“Maybe tomorrow will be the day I lock down my nutrition,” you tell yourself.
“There, there—of course tomorrow will be the day,” the not-so-helpful you replies, the ladle craning towards your mouth, brimming with that sweet, sweet hazelnut spread.
If this feels familiar (and lawd knows it does for me), you aren’t alone.
We all struggle mightily with our nutrition at one point. Or many points. Or all the fuckin’ time.
But it doesn’t have to be this way. And before you laugh and shuffle off to another one of the 7 tabs you have open, you should consider starting a food diary.
Maybe you’ve thought about writing your food before.
Then you were like, “Nah, I ain’t got time for that.”
Or you snickered at the idea of keeping a “food diary.”
Sounds kinda prissy, right?
But really, put aside giving a baker’s hoot what others may or may not think for a moment.
If you want to feel metric butt-ton better, have higher and more consistent energy levels over the course of the day, and you know, beast at a 20% harder rate*, then start putting pen to paper and unleash this certified and proven weapon for kicking names and taking ass—err—in the kitchen.
* Anecdotal approximation. See a doctor if it lasts longer than 4 hours.
Here’s how a food journal will help you open a can of whoop-ass in the gym and in life: (more…)
Lifting While You Work…
Being fit and achieving your goals is no easy feat, even if the basic idea is simple. Eat the right foods and push yourself. It doesn’t take a lot of time to figure these things out, especially with experts to guide you. It’s the execution where most people fail.
It’s hard to get fit, and it’s easy to skip that morning workout. It’s too cold, you need to go decompress after work, and the gym will be too crowded anyway… We make up a lot of excuses to get out of pushing ourselves. But the truth is, barring some serious circumstances, there isn’t an excuse.
While heavy gains require sticking to a fitness routine, if you really can’t make it to the gym, you can still maintain your fitness and be productive around the house. Homeowner projects provide plenty opportunities to maintain fitness, you just need to recognize that opportunity.
So I was out on the Interwebz looking around at strength training videos and your typical YouTube martial arts fights, and I got to thinking about how annoying the ads are and how much the video quality sucks. There are some cool channels like Muscle Madness and Strength Wars but ultimately most of the videos on the web are slow to load and often the quality makes them hard to sit through. Worst of all is when videos are taken down, leaving dead links and video embeds scattered around the web, including Project Swole best exercises. So where can we go to find a reliable, secure, white labeled video hosting service? The journey begins…
New Year Fitness Goals
There is no telling how many people will resolve to lose weight, get in shape, and pursue better health and fitness at the turning of the calendar year, but it’s a good bet that the number includes most of the people reading right now. After the marathon eating and loafing characteristic of the holiday season, most of us enter the New Year feeling like sloths, and those few extra pounds around the middle are not helping the situation.
This might not be quite enough to motivate you to make a change that will reverse your situation, especially if you’re feeling a little depressed about it already. So here are just a few tips that will help you to find the motivation you need to set goals and improve your health and fitness in the coming year.
Oh, man, you can practically hear the scale groaning under you already, post-holiday feasting. Numbers don’t lie, so if you’re actually willing to hop on the scale and take a peek it could be just the motivation you need to get back to the gym. The trick here is not to let the number on the scale dictate your emotional state. Instead, use the number you see to help you set goals, stay aware, and practice positive reinforcement.
When the number goes up a little, remind yourself that it’s due to the second helping of dessert you had and use that knowledge to make changes. Try to avoid checking the readout daily, as well; obsessive tracking can do more harm than good.
In cold weather climates, many runners log a large number of kilometers on the treadmill, and most of them complain that treadmill workout is rather boring. If you have the same problem and want to beat boredom while running on a treadmill, try the following tips. They will certainly make your treadmill running more fun.
Run with friends
If you have a friend who also trains on the treadmill in the same gym, you need to get her/him next to you. This way you will likely motivate each other as well as provide distraction in order to make your workout more efficient and faster. You do not have to run at the same pace with your friend(s).
When Fitness is the #1 Goal
If you truly want to become fit, there is more to it than just jogging or doing a few sit up every day. As a matter of fact, the food you eat can also cause you not to be fit. The best way to do this is to hire a personal trainer than will help you get a handle on your diet and what you need to know about nutrition in order to become healthier and fit while losing weight or just toning your body.
A personal trainer will not only help you learn about nutrition, but will start you on a fitness program that will fit your own personal goals. Some people without specialized diet requirements may need to hire a personal nutritionist as well, but many trainers, as I personally did, also receive certifications in sports nutrition and other nutritional disciplines in order to offer the most effective diet advice possible and in some cases even write personalized nutrition plans.
In the majority of cases, you will need to start out slow both with diet and exercise, especially if you have not exercised or followed a health eating plan in a very long time. The good news is that you can choose a private, semi-private or group training session so you can train along with a friend and not feel so alone. On the other hand, if you want to work alone with a trainer that can also be accomplished.
An interesting fitness trend that I’ve seen popping up in since around 2010, is the idea of betting on yourself to lose weight. Say you want to lose 25 lbs in 6 months. You might bet $200 on the goal and when you accomplish it, you collect $400.
That’s a win-win situation, and will help to hold you more accountable for attaining your goals. Who wouldn’t want to lose weight and gain money, at the same time?!
Don’t get the wrong idea, this is not an industry full of gamblers and junkies – in fact it’s just the opposite! These websites and applications offer a social point for each individual to share his or her progress, they offer camaraderie and inspiration that you may never have had nor felt before. Diet betting communities allow you to connect with like minded folks who are committed to succeeding at the same goals as yourself.
Before you gamble WITH your life, gamble FOR your life. Winners on average lose about ten pounds and double their initial investment. Over 40% of participants usually win something and always lose at least a little weight.
There are even incentives for participants to stay healthy. In some cases you become disqualified if you lose too much weight. Dangerous weight loss behavior is flagged for losing, for example, more than 12% of their body mass in 4 weeks.
TBT: This is a post I wrote back in May of 2007. These were my thoughts on motivation, prioritization, and how to make the most of your training. It pretty much all still holds true.
We all have priorities in life. Some of mine include finishing the move into my new house, running a successful website development business, keeping my girlfriend happy, spending time with my son, staying strong and healthy, and not getting fired from my day job. What are yours? Can you list your top 5 and assign priority values to them? I have done this, and what I have found is that staying strong and healthy continues to drop below those tasks that involve either family members, or putting lOOt in the bank (or more accurately giving lOOt to bill collectors).
How can we reprioritize in order to keep our gym goals intact?
I don’t want to get small or weak or fat, and neither do you. In my time, I have seen too many men with joint, neck, back, or hip issues, or perhaps they are just overweight with big pot bellies. Years ago I swore this would not be me. So, how can we redirect some of that focus back into the gym? How can we, when faced with working 14 hour days in order to make a million dollars by age 40, still exercise? Where can we draw some of this motivation that I am talking about. I have a couple suggestions that you could try, some of which I am testing out right now.
- Get a lifting partner that will show up on time for each workout. Find someone that isn’t going to talk about his/her friends, or work, or a party, or kids… find someone that wants to FOCUS on training when it’s time to train.
- Tell others about your plan (blog about it?). If you tell others what you plan to do with your body, you will hold yourself more accountable for your own progress. After all, no one wants to be embarrassed by failure.
- Realize that you aren’t good to anyone else unless you are healthy. If you are always tired, hurt, or sick, you are no good to your family or co-workers. Suck it up and get healthy!
- Sometime in your life, you will need to be strong. Perhaps something will fall on you or a loved one. Perhaps you will need to move the contents of an entire house by yourself. Maybe you will need to fight off an attacker, or push a car out of the snow, or rescue someone from a burning building. No matter what the aggressor might be, you will inevitably need to be strong for one reason or another. Why not prepare for it before it’s too late.
- Find some good ass lifting music. I personally prefer Static-X, Pantera, Avenged Sevenfold, Staind, Godsmack, Powerman 5000, Korn, Slipknot, Linkin Park, Marilyn Manson, System of a Down, Disturbed, Nickelback, Type O Negative, Evanescence, Tool, Rage, Soundgarden, Audioslave, Incubus, Queens of the Stone Age, (Hed) P.E., Megadeth, Motley Crue, Stereomud, Lamb of God, Ill Nino, Sevendust, Faith No More, Hatebreed, Mudvayne, Shinedown, Taproot, Theory of a Dead Man, Foo Fighters, and Three Days Grace, just to name a few.
I have a son that I want to inspire to be strong and healthy. I have a girlfriend that, quite frankly, I want to impress with visions of a Greek God, feats of strength to rival Hercules, and the skill to defend her from predators. These abilities prove to her that I am a male worthy of mating… frequently, if you catch my drift. I have this blog that visitors will be reading, and I don’t want to embarrass myself with failure. I have a business to run, and I want prospective clients to be wowed by my dedication to life and ability to multi-task. Finally, I want to get in better shape, faster, than the guy on Better Body Journal, for he is one of my nemeses in this game of strength.
Find your solution and make your own motivation. Formulate your goals, and make it happen!