PAST ARTICLES

• Weight Lifting: Vanity or Discipline?
• At the Gym: Women and Weights
• Do Squats Scare You?
• The Physical World
• Take Care of Your Body!
• Think Protein
• How To Shake The Habit Monkey From Your Back
• Free EBook

Weight Lifting: Vanity or Discipline?

I was talking to a friend the other day that does not lift weights. He remarked that, "The only reason people lift weights is so that other people will look at them and admire their bodies. It's all about vanity".

Well, I took a deep breath and expanded my arms to fill my too-tight shirt sleeves as I searched for a winning response.

"No," I said.

And so, I proved that weight lifting strengthens the mind as well as the body.

Seriously, we all like to be looked upon with physical admiration and respect, but that becomes less important as an individual puts more effort and focus into his or her training.

Sure, there is an unspoken pecking order at the gym. We all know who the big guns are, or who has them. But, there is also mutual respect for the massive efforts put forth to get results.

There is a lot of talk about "the Journey" these days. We are finding out the importance of focusing on the little, daily activities that are involved in getting where we want to go.

Anyone that lifts weights, trains or works out for any length of time naturally comes to focus more and more on the process itself.

It takes a tremendous amount of discipline to show up day after day for energy sapping workouts. Lifting huge amounts of weight requires pure concentration. Proper technique must be studied and adhered to.

There is the regiment of researching, finding and preparing only the healthiest foods. How many people can actually stay with a proper diet? The more a person trains, the more evident the results of nutrition, rest, attitude and lifestyle become.

Does a little bit of vanity still remain? No more than the person buying a new car or trying to sound intelligent at the office. Is it supplemented by overall self improvement? You betcha.

The body becomes strong and the mind clear. Attitude improves and actions become more thoughtful and correct. The individual is disciplined.

So, you see, weight lifting is a discipline.

Does this shirt look too tight? See you at the gym.

William Davidson - Editor

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At the Gym: Women and Weights

OK, it's men to the free weights and women to the stair-master. How many times have you seen this? It's almost like boys and girls classes sharing the same gym in the 9th grade. Except for a few brave souls, most of the women are courageously sweating (sorry, I mean perspiring) it out on the cardio equipment. Hour after hour, day after day.

I am impressed with the no-quit attitude, but what really makes me notice is when a woman ventures over to the free weights, or at least a weight machine. That is when I know she is serious about getting fit.

Let's face it. No matter what program you are on for losing weight or getting fit, lifting weights is going to accelerate your progress. Unless your doctor or trainer has you on a special program, you need to get your musclesinto the act. This means all of your muscles, not just those same leg muscles day after day.

In my opinion,(and I think most of the guys at the gym would agree),a woman looks more fit when she puts in some time lifting weights. The muscles become toned and lines are more defined. Strength, balance and and posture are improved, which enhances attitude and appearance.

The bottom line is: Get over to the weights or weight machines and balance out your fitness program. We welcome you.

W.D.

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Do Squats Scare You?

I have witnessed the incredible as my son, Jarryd, works out at the squat rack. He loads up the weights until the bar is bending over his back and shoulders, then with amazing strength and balance, does three or four sets of heavy duty squats. Sure, he is gifted with strong legs and a lot of determination, but how do his knees hold up to all that weight? How does that much weight feel?

Well, I'm not going to try it in order to find out. Just thinking of that much stress on my knees hurts. Now, I am not against doing squats. Much has been written and proven about the benefits of doing squats. It has been called the best overall lift, because it works many parts of your body and kicks in the hormones that build muscle and burn fat.

I do want the benefits, but I am hesitant to take the chance on injury. Basically, squats scare me. If you feel the same or want to add variety to your squats workout, here is one solution:

Rather than loading up a huge amount of weight, try using a moderate weight with more reps. Of course, we all know that method already. I am not talking about going from 5 reps to 8 reps. Instead, try 3 or 4 sets of 15 to 20 reps. Of course, you will want to warm up first with an empty bar for less reps and then some light weights for a few more reps. Then work your way up with what feels comfortable.

I guarantee that doing a high number of squats at lower weights will leave you knowing you had a tough workout. Your legs will tell you as you walk out of the gym, and then remind you again tomorrow. Your knees will thank you and your body will still benefit in many ways. Even Jarryd-the-man gives me an approving nod in between these killer sets.

Remember to gradually work up in weight and number of reps or sets. Pay attention to your body. Make sure it feels safe and pain free. Use a Smith Machine if you need extra support, stability and safety.

W.D.

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The Physical World

Have you set a fitness goal? How long do you believe it will take to manifest? Well, it could be longer than you think, so set your mind on determination. Don't get discouraged, because the time element is a good thing.

Let's say you and your friends have decided to go to a movie tonight. You all decide on which movie, who will drive etc.. Then, you simply go and enjoy the entertainment. Now, that seems like a fairly quick time period between creating a plan and viewing the end result. But, is it?

Maybe for you, but how about the movie itself? It was first a creative idea in someone's mind, then slowly, with many small actions and even more creative ideas and subsequent actions, became a movie. And that whole process was good for various reasons.

Many individuals were able to go through the process of expressing themselves, working together, setting and achieving goals, sacrificing and learning. In the end, it was the old adage of experiencing the journey being the ultimate payoff.

So, as you set your fitness goals and take off in pursuit of the perfect body, remember that your creation of this idea has set off an unlimited chain of events that will take time to manifest into physical reality. You are very fortunate that this is true, for many great things lie before you.

You have the chance to create and develop many parts of your body, mind and spirit. Sort of old school and cliche, but true. That is why some call it body building or body sculpting. You have control.

Make a plan and begin. Modify it as you learn and experience the process. Decide what you want to change and which workout(s) you want to use. You can gain or lose, bulk or tone, run or walk, get strong or get beautiful. (OK, that last one is not available for me). Anyway, you get the idea.

Whatever you decide to create within yourself and with your body will open up doors for multiple experiences and improvements. Yes, it will take time, but think of all the fun!

W.D.

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Take Care of Your Body!

It would seem redundant to write about taking care of your body in a fitness newsletter. After all, you and I are here to improve our health. However, we sometimes abuse our bodies as we strive to reach conditioning goals. I am not talking about using self discipline to push through barriers. That is a good thing when done correctly.

As we increase our efforts to strengthen our bodies, it is necessary to refine our diets, get adequate rest and improve our mental state. It can be a progressive cycle, integrating all the parts as we steadily get healthier and happier.

It doesn't take a genius to figure out that leaving out an ingredient slows the process. What makes this a potentially dangerous situation is when we weaken our resolve in one area, but push hard in another. This sometimes works for a while, but usually shows up sooner or later as an injury or sickness.

A friend of mine has been making some impressive gains at the gym, getting stronger by leaps and bounds. His lifting is intense. He is well informed and determined. We often talk of training, nutrition and supplements. He is your basic guy trying to improve his body and his life. He has a new job and recently moved into a house with some friends.

The last month or so he missed a few workouts because of a mild, but stubborn bug. Most of the time he was still there on his scheduled days, working through the fatigue and even improving.

This month, he missed a full week of work because of strepped throat and is having a harder than usual time of getting back to normal. He says he is getting frustrated because he cannot sustain his fitness program.

Well, I discovered that because of his early morning schedule and his new late night roommates, he is getting very little sleep each night. His job and other pressures are adding new stresses to his life. His diet has worsened because of finances and a hectic daily schedule.

Basically, for two months prior to becoming sick, he had not maintained his foundation of nutrition, rest and an overall healthy lifestyle. What he tried to keep up was his intense workout schedule. Well, he did for a while, but his body simply could not hold up to the demands without proper care.

I will meet him later today for a weight lifting session, his first in a while. I am sure he will work hard, as he always does. Getting back on track will require realigning those parts of his life that provide the foundation for fitness and health.

Getting into shape is an exciting thing. Improving other aspects of your life goes hand in hand with the fitness process. It is a circle of interdependent parts.

Some discipline is necessary.

As you slowly improve and set higher goals, I urge you to monitor your life as a whole. Make sure you are providing yourself with the best circumstances possible to build a foundation for overall self improvement.

Use self control and maintain a sensible lifestyle. Eat healthy foods and use quality supplements. Get enough sleep. Become informed and use your own good judgment.

Take care of your body!

W.D.

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Think Protein

If you have done a little research, then you know by now that protein contains amino acids, which build muscles. If you are lifting weights or working out, you should be consuming extra protein.

The average suggested amount for someone performing strenuous physical activity seems to be about one gram of protein per day for each pound of body weight. The suggested ratio varies with different sources, but most agree that an increase intake is necessary for muscle building and sustained health. If your body does not have the resources for rebuilding, then physical breakdowns and ill health could result.

This dramatic protein increase at first seems hard to accomplish, and usually takes a combination of food and supplements. It is also an easy piece of the puzzle to get lazy about or simply forget. We often think we are getting enough protein until we actually sit down and calculate how much is in our daily diet.

A good way to accomplish this is to simply "think protein". Make protein a priority in your diet. By looking for foods and supplements that contain protein whenever you shop or plan your diet, you will quickly become knowledgeable and proficient at supplying your body with an adequate amount.

This will improve your results, plus help prevent fatigue and illness.

Think Protein

W.D.

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How To Shake The Habit Monkey From Your Back
by Gary Varnum

OK, I'll admit it. I'm a little overweight...well a bit more than a little. Why? It's because of my genes...or my big bones...or my slow metabolism. Well, it's none of those really. I've got a 'sweet tooth'.The amount of chocolate that I used to put away every day would have floored a small elephant.
You see...I'm fat because of WHAT I repeatedly ate... and not because of how my body reacted to it AFTER I repeatedly ate it.

So I've cut down now. A low fat diet. Lose 28 pounds or so - that should do it.Err...no. You see that if I really love chocolate I know that once I've lost the weight I'll start eating it again...and in a couple of years time I'll be back where I started.

Nope. I have to change my lifestyle...and my eating HABITS.I am on the large side because of what I consistently did. So the only way that I am going to stay the right weight is to make sure that I change my love of chocolate into a hatred!

Easier said than done? Well...earlier in the year I went a whole six weeks without any chocolate passing my lips. How? This is how:

1) I made sure that we didn't have any in the house.
2) I made sure that I didn't buy any when I went out.
3) Umm...that's it!

You see I found that I was a chocolate eater by habit. I'd have a meal...then have some chocolate. I'd watch TV...with some chocolate. I'd buy my daughter some sweets...and buy some chocolate for me. You get the picture.

So I got rid of the chocolate...and I sure as hell wasn't going to make a special journey just to buy some when I really wanted it. I just went 'cold turkey' and ate something less fattening instead. It's not easy...but it works. Try it.

"But I'm not overweight" you might say.

If that's the case then just apply the same principle to any other 'habit' you want to change.

- Don't have any cigarettes or alcohol in the house.
- Leave your credit card at home when you go shopping.
- Don't have your email account in your 'Favorites' list.
- 'Lose' the TV remote control...you'll soon be more
- selective in what you watch!

The more effort you have to make to keep a habit 'going' the more it's gradually going to annoy you. If you keep it up for long enough, you'll soon find another habit to take its place.Please make sure that it's a good one!

To our Success!

Gary Vurnum"s life-changing ebook �The Science of Success� is available from:
sofsuccess.com

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