 |
| Why do YOU want to build muscle? |
Muscle and strength building is part of
a total lifestyle model that includes getting enough sleep, good
diet, stretching and regular cardiovascular exercise. It’s not just
about becoming the guy with the biggest muscles or becoming some
steroid-pumped freak. Excellent health, fitness and body building are
about making better lifestyle choices and we do this one choice at a
time.
One of the ways that you can stay
encouraged to continue this lifestyle is by going into it with the
right motivation. Take a hard look at your current state of health
and appearance.
Why do you want to build muscle?
You might get a different answer from
every person you ask, but the primary reason people start exercise
programs is that they simply want to look and feel better. Each of us
eventually comes to that moment when we look in the mirror and decide
we’re sick of being a Couch Potato and ready to do whatever it
takes to change.
Visualisation
Visualisation has become an important
tool that successful people use in all walks of life. Create an image
of yourself in your own mind of what you want to achieve, and
reinforce it regularly. Believe it or not, this technique really
works and it can work for you whether you want to become supervisor
of your department or lose 5kg.
For example, if you want to build
enough strength to make climbing the 6 flights of stairs to your
apartment easier, then create a mental image of yourself effortlessly
reaching the final step. Keep a journal of your short-term and
long-term goals and keep those right in front of your eyes every day.
Create a Realistic Timeline
If you set unrealistic goals, then all
you will get is disappointment. Map out a doable exercise and eating
plan. You may need to work up to your ultimate goals slowly, but as
long as you’re moving in the right direction, then you’ll
eventually reach your goal. Be sure to take some “Before” photos
and measurements so you’ll know how you’re doing. A good timeline
might be 12 weeks. Set a goal to train at least 2-3 times per week.
Get Others on Board
Having a work-out partner can be a
great method of staying on track. You can keep each other motivated
and honest about your progress. Sometimes we all need a little help
from our friends.
Start Where You Are
Even if you can’t currently afford a
gym membership or a personal trainer, start at home. Exercising at
home costs nothing but time and this could become your fitness
foundation. Later, if possible, add some equipment or a gym
membership. Beginners can start with a 30-minute strengthening
routine including a warm-up and cool down, 3 times a week.
Build Core and Stabiliser Strength
The plank exercise helps develop lower
back and core strength. Doing shoulder rotations with either a light
weight (e.g. a can or bottle) or resistance band, and hip rotations
and hip side raises (abductions) can do amazing things for building
strength and stability before attempting heavier weights.
 |
| The plank |
Find or Create a Gym
The ideal home gym includes a basic
array of equipment to effectively work any muscle group – a flat or
incline bench, some adjustable dumbbells, a floor mat and possibly a
chin-up bar and barbell set.
When you’re ready, then join a local
gym. Working with a trainer can fast-track your fitness program. Some
people are intimidated by gyms but after you go a few times, you’ll
feel just like a veteran member. Look for a good, clean place that’s
close to home or work.
Stay Up to Date on the New
Techniques and Research
Fitness magazines and newsletters can
keep you up to date, motivated and informed. Talk to friends who are
also training. Sometimes the hardest thing about long-term exercise
programs is simply staying motivated. A good friend or work-out buddy
can ensure that you’ll get the encouragement you need to keep
moving forward.
Check with Your Doctor
Before starting any exercise program,
make sure to get clearance from your doctor or health professional.
The information I share is only meant to be a guide and should not
replace professional advice.
At Life Active, we believe that
regardless of your age or health conditions, you can get fit and
healthy. And we give you the tools to do the job. Our goal is to
supply you with sound education, training and support. Life Active
has become one of the most successful fitness and training firms in
Surry Hills because our founder, Andrew Greig, lives what he
believes. He simply has a knack for getting even the hard cases
involved in turning their lives around. You can achieve a robust,
healthy lifestyle and we’re here to help!
No comments:
Post a Comment