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…
Posts Tagged ‘Motivation’
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).
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!
A wonderful, inspirational video by Arnold Schwarzenegger – powerlifter, bodybuilder, actor, ‘governator’, and millionaire. This is the man who walked the walk well before he ever started talking the talk.
“Just remember, you can’t climb the ladder of success with your hands in your pockets.”
The original purpose of this video was as a graduation speech at USC. Someone took 5 of the most important minutes of this speech and added subtitles, which you can view below.
Six Rules on How to Be Successful
- Trust yourself
- Break some rules
- Don’t be afraid to fail
- Ignore the naysayers
- Work like hell
- Give something back
You can also view the full 25 minute video and video transcript here: 6 Rules for Success
How to Exercise on a Tight Schedule
Of all daily activities, fitness is often the priority that is sacrificed first when the going gets tough. If you have desire to get or stay fit, you can do it. There is always a way if there is a will.
Here are some ideas to help squeeze in some exercise that will not have a light impact on your schedule, but will also help you burn fat throughout the rest of the day.
- Plan your workout: Write it all down, and know exactly what you are going to do, and how you will get it done.
- Circuit training: Work the whole body and get the heart rate rocking by doing one set of exercise for each body part with no rest. When you have completed all, rest for one minute and do it again. Twenty minutes is not an unreasonable goal here.
- High Intensity Interval Training (HIIT): Sixty minutes on the treadmill will drive anybody mad. Vary your speed every minute, working from a jog (slow/medium intensity) to a full sprint or at least 90% max intensity. A good rule of thumb is to maintain your sprint for 20-30 seconds, then reduce to Every five minutes, drop back down to the slow speed again. Twenty to thirty minutes of this will do the trick.
There is no excuse to slack off on exercise. Project Swole has just given you two workouts that when alternated will whip your body into shape in no time at all. Think about it, if you do this six days per week, you only spent a grand total of three hours out of your busy schedule for the whole week.
The Tale of Arthur Boorman
Arthur Boorman was a disabled veteran of the Gulf War for 15 years, and was told by his doctors that he would never be able to walk on his own, ever again.
He stumbled upon an article about Diamond Dallas Page doing Yoga and decided to give it a try — he couldn’t do traditional, higher impact exercise, so he tried DDP YOGA and sent an email to Dallas telling him his story.
Dallas was so moved by his story, he began emailing and speaking on the phone with Arthur throughout his journey – he encouraged Arthur to keep going and to believe that anything was possible. Even though doctors told him walking would never happen, Arthur was persistent. He fell many times, but kept going.
Arthur was getting stronger rapidly, and he was losing weight at an incredible rate! Because of DDP’s specialized workout, he gained tremendous balance and flexibility — which gave him hope that maybe someday, he’d be able to walk again.
His story is proof, that we cannot place limits on what we are capable of doing, because we often do not know our own potential. Niether Arthur, nor Dallas knew what he would go on to accomplish, but this video speaks for itself. In less than a year, Arthur completely transformed his life. If only he had known what he was capable of, 15 years earlier.
Do not waste any time thinking you are stuck – you can take control over your life, and change it faster than you might think.
Hopefully this story can inspire you to follow your dreams – whatever they may be.
Anything is Possible!
- Set Goals
If you want to succeed with your fitness you need good goals.
Good goals are SMART. Smart goals are Specific, Measurable, Achievable, Realistic, and Timed.
Without well thought out goals, you are unlikely to achieve them.
The more specific you can be with your goal, the better. You can create several goals around your fitness and lifestyle.
An example of an effective goal: “To lose 3 stone of weight before November 2013 by training 3-4 times a week for one hour each time at the gym”
An example of an ineffective goal: “To lose weight”
“Without goals, and plans to reach them, you are like a ship that has set sail with no destination.” Fitzhugh Dobson
New Year Resolutions – there, I said it.
The most common New Year’s resolution is to lose weight, but you might have noticed in years past that declaring a commitment to this end rarely results in a comprehensive plan that will actually help you to reach your goal. Perhaps you sign up for a diet program and even attend a few meetings before getting too busy to go. Or maybe you take advantage of Obama care and see a doctor. Or maybe you join a gym and shell out major money for access to equipment that you never end up using.
Whatever you have done in the past, you can make 2013 the year you turn it all around.
The trick, in many cases, is not to put such an emphasis on the number you see on the scale, but rather to address your health and fitness in a way that provides you with other forms of success. So here are just a few things to consider when setting your goals for the coming year.
First and foremost, forget about weight!
Okay, so there is a lot of hubbub circulating about the obesity rate amongst adults and the concurrent rise in heart disease, diabetes, and more. But these aren’t necessarily a byproduct of your weight so much as your lifestyle.
What you really need to address is not the readout on the scale, but rather the bad habits that brought you to this pass.
While classical music may help you to focus during work or study (or put you to sleep at night) and metal or alternative might get you through your daily commute, these genres don’t necessarily lend themselves to improving your exercise routine. This begs the question: are certain types of music better suited to working out than others?
For most people, the answer is an emphatic yes. But which types of music will best suit your particular needs when it comes to pumping up your exercise routine? There are a few things you’ll need to consider before you settle on a genre, an artist, or even a specific song title to add to your playlist.
Match the Music to the Movements
The first thing you’ll like want to address is the type of exercise you’re doing since various musical styles will apply to different forms of activity. For example, a person who takes the dog for a long walk around the park every evening after work may choose to listen to oldies that they can sing along to, while those who go jogging might prefer club music or techno because the tempo helps them to keep up a certain pace.