Flex your Body Mind and Soul
Working out is about more than muscle. It’s about an inner fortitude. Every set, every repetition is building a stronger spirit, not just a stronger body. Within every extraordinary human being is the belief that they are worthy of achieving greatness.
There is no BUT in their minds:
I try to work out BUT…, I try to eat right BUT….
Behind every moment of greatness there is a belief that they can do it. It is possible at this moment – if you choose – you CAN too. Take the next step to discover your greatness.
Congratulations. You have made the most important decision of your life. As you head into this I am going to ask you to stay consistent, determined and focused. You must approach this like it matters…because it does.
WHAT TO EXPECT: As you work with weights whether they be free weight or machines, you may experience some minor discomfort 24 to 48 hours after your workout. This is okay, as a matter of fact, some minor discomfort is a sign that you are working hard enough. You never want the workouts to get too easy – it is a WORK out after all. On the other hand you should never experience any discomfort in your joints or any sharp pains during or after any workout. Although strength training does require physical exertion you should feel a higher amount of energy and an elated feeling afterwards. After a good workout you should always feel better, not worse.
If this is not the case look at:
FREQUENCY: you may need a day off,
INTENSITY: you may be working too hard,
TIME: perhaps your workouts are too long?
TYPE: are the exercises too challenging?
Also look at your food intake prior to, and after your workout. A balance of complex carbohydrates and protein is always a good idea.
Your body will go through changes as you build more lean muscle mass. Depending on the amount of weight you use and the number of repetitions, your body will respond accordingly. If the weights that you are using only allow you to execute about 8 repetitions to fatigue then your body will be getting stronger with more definition and building more mass. If you are able to execute about 10- 12 repetitions then your body will get defined and stronger without building mass. Always do 2 – 3 sets of each exercise.
Once you have a series of exercises in place and the plan is set into motion, monitor your progress and be sure to switch things up within 4 – 6 weeks. Always recruit as many muscle groups as possible in every workout. Exercises like chin ups, pushups should be a part of every workout because they demand many muscle groups to work together allowing you to build more lean muscle and balance your entire body with strength.
Switch things up with Cardio intervals, Plyometrics, and Core work. Recruit a Work out buddy or a Personal trainer to keep you motivated and accountable.
Ready……. Set……… Go for it……
Decide to create positive change in your life
Commit to the effort it will take to create that change
Follow through on your decision and commitment every day