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 "I'm not ready yet." "I don't have the time." "I will be starting next week." These are all excuses that I've heard for not working out. Each time I hear these things I wonder when the time will be right for these people. The reality is that it will probably never be the right time for any of them. The key for everyone is to just get up and do it. When the original Group Shred began I was in an interesting spot in my life. I had been doing the New Rules of Lifting program for several months. The Group Shred was exactly what I needed to push me into a full fledged effort to change my body. I didn't think about it at all, I just jumped in and got to work. While I don't believe in telling people to do exactly what I've done for the most part, I will say that just jumping in seems to be the best way to get started. If you try to set a date for starting a new program it will never happen. You have to just do it. Don't think about it. Don't plan the date for it to start. Just get up, go to the gym and get moving. Once moving, keep moving. That's the only way to get the job done. |
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 Today was interval cardio. I got on the elliptical trainer and brought my heart rate to 145 BPM and kept it there for two minutes. I then let my body recover to 105 BPM. I repeated this process for 30 minutes. This method of doing intervals is supposed to raise my fat burning target heart rate. We shall see what happens when I go back for more testing. |
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 "A life lived with integrity – even if it lacks the trappings of fame and fortune is a shinning star in whose light others may follow in the years to come." Denis Waitley
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 How have you become a shining star via your transformation process? Comment this post to answer the question. |
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Until tomorrow…GET BACK TO LIFTING! |
Archives for 2008
M4:D81 (D381) Encouragement
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| As I've gone through the past year, some of the most encouraging things I've read had to do with the progress of other bloggers. I realize that we all are after the same thing–a better physique–and getting there involves making some serious progress. Seeing others progress is always a motivating factor for me. As a result, I thought I would share what I've done with the H.I.T. plan the past 8 weeks:
I've seen positive changes in every single area. So far I've already exceeded the goals I had for this mission. This is what a High Intensity Workout can do for your body. You gain lean body mass, lose fat and increase the size of your muscles. This all results in a Larger Engine and you wind up with a body that burns more fat than it had before you started. Now I can proudly proclaim on my new site that I managed to gain 12 lbs. of LBM in just 8 weeks and it will be 100% the truth! NUTRITION CHANGES: |
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| Today was a rest day. |
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| "Are you bored with life? Then throw yourself into some work you believe in with all your heart, live for it, die for it, and you will find happiness that you had thought could never be yours." Dale Carnegie
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| How have you thrown yourself into your fitness transformation program? Comment this post to answer the question. |
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Until tomorrow…GET BACK TO LIFTING! |
Related Posts:
M4:D80 (D380) Work hard
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| Today the hockey team learned another lesson. After the loss yesterday the coaches were extremely frustrated and didn't know where to go with the team. The General Manager suggested that perhaps they just don't understand the system they've been taught. As a result, the coaches went to a system designed to minimize scoring opportunities for the opponent. The system is simple because it makes each player's role very clear. During the game we would yell "Sterling, where's your position?" and Sterling would correct his position. This was true of every player on the ice. It made it quite simple for the players to do the right thing. Watching this unfold got me thinking about exercising with proper form. Using correct form in exercising is the same as playing your position in hockey. When done correctly you get good results. To me, using proper form is part of working hard. Anyone can go to the gym (or hit the ice) and be sloppy. That will get you nowhere fast. In order to use proper form one must pay attention to what they are doing at all times. There must be an attention to what is happening during the repetition. You must be able to correct your mistakes as you are working out. The ability to work hard will garner great results in the shortest possible time. Today the boys learned that it was hard work staying in their positions. They wanted to chase after the puck, but they knew they had a role to play. It took alot of effort to remain where they were told to be. They had to execute their assignments and not vary from them. This took alot of will power on their part. This is no different from lifting weights. It takes alot of effort to execute the lift properly. Reviewing You Tube for various exercises reveals that most people have no clue how to lift properly. It takes practice, but the end result is more than worth it. |
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| Today I spent 60 minutes doing steady state cardio on the step mill. |
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| When you hit the gym, always concentrate on proper form for every exercise, including your cardio. |
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| How do you determine the proper form for your exercises? Comment this post to answer the question. |
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Until tomorrow…GET BACK TO LIFTING! |
Related Posts:
M4:D79 (D379) Desire and Motivation
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| When I first started lifting weights I didn't have a clue what I was doing. As is typical of my personality, I started reading everything I could get my hands on. I quickly learned that it isn't as difficult as it seems. If you lift as heavy as you are capable of, lift with the highest intensity and get into the gym on a consistent schedule, results follow. It is all about having enough desire and motivation to make things happen. My son's hockey team learned that important lesson today. You see, they are playing at a level of hockey that most of them do not belong at. This level was chosen for them by the system they are governed by. With 4 days a week on the ice, nobody thought it would be a huge problem. However, they have not won a game yet. As the scheduler, I was asked to schedule some games with lower level teams and I complied. Today was the first of those games. The kids went into the game very confident of victory. As usual, they managed to find a way to lose. This process has gotten very frustrating for my son. He does belong in the level he is at and has worked hard to get there. It bothers him that he never seems to have any support. Today he learned a lesson about desire and motivation. The team was down 5-1 with 3 minutes left in the game. Within 2 minutes they had narrowed the score to 5-4. When asked by the coach what had changed the boys (all of them) replied that they did not like losing to a team at this level and especially as badly as they were losing. Yes, they had the desire to win and the motivation to not look silly in the process. While they eventually lost 6 to 4 (empty net goal at the end sealed the deal), they learned that they have to play with desire and motivation at all times. My son learned that he can never give up. He has to hold his head up high at all times and do his best despite what surrounds him at the time. |
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Wow, another awesome H.I.T. workout. I will be doing measurements this Sunday, so I am excited to see what changes, if any, I have achieved. My strength is way up. Today I did my workout and when I was done, I had to wait around for 30 minutes. I had been talking with a friend during my wait. He and I were talking about strength gains. He challenged me to try a "normal paced" set of deadlifts to see what I could lift. Right now I am doing 3 seconds up and 3 seconds down on my reps and that causes the weight I can lift to be much lower. I was surprised when I was able to do 390 lbs. for 15 repetitions even after my entire workout was done! My previous 1 rep maximum was 425 lbs. and here I am 35 pounds lighter lifting for 15 repetitions. If you don't believe in High Intensity Training, you need to rethink your feelings. |
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| Scratch, bite, fight, argue, do what it takes to make it happen. |
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| How are you using desire and motivation to achieve your goals? Comment this post to answer the question. |
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Until tomorrow…GET BACK TO LIFTING! |
Related Posts:
M4:D78 (D378) Shake it up
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| Everyone knows that in order to grow larger muscles you must take in enough calories to support that growth. However, as anyone who has tried to eat enough calories can tell you, it can be very hard to eat enough to get the calories where they need to be. For me, that's when I shake it up. A well-planned protein shake can really give you a boost in calories when done correctly. I use various recipes for these calorie boosting shakes, but they all follow the same basic principles. A standard recipe is as follows: 8 oz. of non-fat milk This powerful shake packs a walloping 1000 calories! It breaks down into a 50/30/20 ratio. It yields a great amount of energy. I generally have 2 of these a day–1 pre-workout and 1 post-workout. These shakes are what makes getting to 4000 calories in a day a cinch. Give it a shot if you are trying to get to bigger calorie numbers. Happy Birthday Matthew! |
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| Today was a 60 minute steady state cardio session on the treadmill. I kept my heart rate between 110 and 115 BPM for the entire hour. |
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| You have to eat big in order to get big. |
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| What are you doing every day to achieve your fitness goals? Comment this post to answer the question. |
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Until tomorrow…GET BACK TO LIFTING! |
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