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Get That Mental Edge Now!

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mentaledge

Getting a mental edge in sports is critical to success. Most of the time our brain is what defeats us as we charge ahead towards accomplishing a goal. The brain is a powerful ally or a powerful enemy depending up on which you allow to happen. Yes, I said depending upon which you allow to happen. We have control over our mental state at all times. We can be in charge of our mental attitude just like anything else. We give our take away the mental edge portion of the equation.

As I head into the final 10 weeks of preparation for my first bodybuilding competition (Mission Grand Prix), the mental game has become huge for me. I did a video (below) that explains everything in more detail, but basically it is something I am focused on at the moment. I need to win the battle of the brain. I cannot let my brain convince me to take it easy. I have to win every battle from here forward. In doing so I will bring my best physique to the stage on April 14, 2012. I have started this war already and I am planning on winning it in its entirety.

The plan is pretty simple. As my alarm goes off at 3:15 a.m. my brain might tell me I need more sleep. I have a choice to make at that point. I can either give in and get more sleep or I can realize that I set the alarm for 3:15 a.m. for a reason and get up and hit the gym according to plan. That’s the key—sticking to the plan. I use an accountability chart and I only get points if I actually stick to the plan. If I plan to do shoulder training on Sunday morning at 6 a.m. I only get the point for that day if I actually get to the gym that morning. If I postpone it until later in the day I give myself a zero for that category.

Have a listen to the video and then tell me what your thoughts are on mental attitude in the comments section below.

[pro-player width='420′ height='315′ type='video']http://www.youtube.com/watch?v=uRtF5tAvbhE&list=UUE41TmBkF0sXlJMBIHcPGPw&index=1&feature=plcp[/pro-player]

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5 Tips for Staying Motivated

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lackingmotivation

As anyone knows, no matter how motivated you are when you first start a physique transformation, there comes a time when you will lose some of that motivation. The question is how to overcome that issue and continue on with your physique transformation? Here are 5 tips for staying motivated.

  1. Create one day goals. By setting shorter goals and then achieving them, you will find that your motivation increases. It works this way because we all like it when we actually achieve our goals. Just break down your goals into daily chunks like “I eat all of my meals today.” When you accomplish it your motivation level will rise.
  2. Use an accountability chart. Create a chart that has your daily goals and then assign points for accomplishing the daily goals you set. Total those up for the day. Share the information via social networks (like Twitter, Facebook, etc.)
  3. Make Cheat Meal Depend Upon It. Combine the accountability chart with your cheat meal. If you get a certain number of points on the accountability chart you get your cheat meal, otherwise you don’t get your cheat meal.
  4. Get an Accountability Partner. You can make sure your motivation levels stay high by involving an accountability partner. Send them your workout schedule and ask them to check upon you each day. Better yet, workout with them. It will keep you moving forward towards your goals.
  5. Use Social Media for Accountability. Blogging or tweeting about your workouts is another way to remain motivated. Knowing that many people will be aware of your failures if you fail to do your workout will motivate you to move ahead with the program.

These tips can be used individually or in combination with each other to help you stay motivated. By staying motivated you will achieve all of your long term goals regarding your physique transformation.

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Cardio Timing for Fat Loss

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cardiotiming

Have you ever considered how important the timing of your cardio is? Some people are completely obsessed with the topic while others dismiss it as completely unimportant. The question today is does it matter at all?

Cardio Before Weight Training

Doing cardio before you train with weights is something that the uninformed gym member will think is perfectly acceptable. The consider it a warm up for their weight training session. The problem is the science behind the idea just doesn’t work. In order to understand this, you need to understand the two fuels that your body uses.

Glycogen is the energy source utilized during a weight training session. Your muscles eat this stuff up. It is made primarily by the muscles and the liver. Think of it like rocket fuel—it burns easily. This is why your body uses it during weight training. It provides a fast burning fuel source for the body when it needs it most.

Fat is the other energy source utilized by your body. This is an energy source that is generally used during cardio exercise. It takes longer to burn and is slower to release than glycogen is.

Glycogen and fat are both used during cardio training. However, it is glycogen that goes first. Think about what you just learned:

  • The body has two sources of fuel: glycogen and fat
  • Glycogen is fast burning and gets burned first
  • Glycogen is necessary for fuel during weight training

Thus, why would you do your cardio prior to your weight training if it is simply going to deplete your glycogen stores? In response, your body will break down muscle tissue to turn it into glycogen during your weight training session to give your body energy. Obviously this is a very bad situation and it is why you should NEVER do your cardio prior to the weight training.

Cardio After Weight Training

Another option is to do your cardio immediately after your weight training session. There are some who say it is better to give at least 8 hours between weight training and cardio training, but I have found this to be the most effective option so far. There is something about doing cardio immediately after your weight training session that has your body primed to give up fat. I inserted this into my Mission Grand Prix preparation back in December 2011 and saw amazing results. What I did was put 10 minutes of HIIT cardio at the end of my weight training sessions and I saw my fat loss skyrocket during the first 2 weeks.

At this point I have my cardio scheduled after my weight training session on each day except leg day. On leg day I do not do any cardio training at all. It helps me to recover from the intensity of the leg sessions. Doing my cardio this way insures that it gets done. I don’t need 2 trips to the gym to get it done.

Cardio Training On An Off Day

Yet another option is to do cardio training on an off day. This is probably a smart idea for most people, but it requires additional time in the gym. For some people, that reason alone is enough to avoid this option.

Currently, my Mission Grand Prix preparation has me doing LISS (low intensity steady state) cardio on off days. This also seems to be aiding with fat loss. As my good friend Carlos DeJesus always says, it is all about the Experiment of One!

So tell us how you handle your cardio training. When do you get your cardio done?

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Mission Grand Prix: Be Amazed!

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newsflash

it is now exactly 12 weeks or 84 days until Mission Grand Prix will be complete. I will be standing up on stage nailing every single mandatory pose. I will be less than 8% body fat. I will weigh somewhere in the area of 210 lbs. People will be amazed that a 47 year old man could get into this kind of shape in just 7 months time. As for me, i will be feeling invincible.

I am taking the time to document this transformation that is in progress because it is huge. I am showing what can be done when one takes the time to focus on the end goal. The thing is that it sounds easy, but it honestly is not. You have to want it. You have to seriously want it. The desire has to outweigh the pain and discomfort you go through, the sacrifices you make and the intensity you experience. Without the desire there is no success.

This is why people have such a hard time breaking addictions. They lack the desire. It is no different with a physique transformation. If you want it, it is yours for the taking. I finally made that decision 7 months ago and it has paid off big time. I am in the best shape I’ve been in since I was 25 years old. I am strong as an ox and conditioned as well.

I have decided not to show any of my pictures until after the show because I want there to be some shock value at that point in time. Just know that I am making tremendous progress.

Negative Approach?

NoNegativity I got a comment on an earlier post that was in response to a question I posed. I asked “What is the ONE thing holding you back from getting into the best shape of your life?” The commenter responded by saying that I am only trying to collect your bad experiences and not focusing on the positive. I answered in the comments section to that article, but now I want to comment on it here at length because: (a) I want to set the record straight; and (b) I don’t want you thinking that negative thoughts are always bad.

One of the first things you have to do in order to achieve a physique transformation is to realize the negative aspects of your current situation. They have to get to the point that you can stand them no longer and demand that they be changed. You must have a strong enough desire to eliminate the negative things that you will actually follow through and do it. That’s what my question was aimed at. It was aimed at getting you to think about your situation. It was geared towards making you realize that there are changes necessary. It was meant to get you to realize that you CAN change. This is why you need some negative thoughts to set you in motion. If you love how you look in the mirror are you really going to make the sacrifices, commit to the hard work, and remain consistent with the program that is needed to get you to a transformed physique? I don’t think you will.

My questions are aimed at promoting conversation on this blog. I would like to see more interaction with the readers. I know people read this blog because I see the numbers. I just want to understand why we get so few comments. Don’t be shy. Step up to the plate and let the world know you are here!

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Mission Grand Prix: 117 Days to Go — Deload Week

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Deload WeekThis week is a deload week for me. This is a very important part of the strategy for contest preparation. It gives my body some time to recover before we put it through the rigorous training that will start on January 1, 2012.

Cardio Training

Today was a cardio only day. While I am not fond of cardio, I am motivated to get it done because I want to be as lean as I possibly can. It is at times like this that I am thankful I have a trainer. Chris has told me not to over do the cardio. He specifically dialed back the amount of time I spend doing cardio. Had I been preparing on my own I am sure I'd have gone in the other direction.

My cardio training is now the high intensity cardio format. I am not doing intervals as much. I will be throwing them in after weight training workouts, but will not use them during dedicated cardio sessions such as the one I did today.

 

Cardio After Weights

One new wrinkle is that Chris has me doing cardio after my weight training. It is a very short (10 minutes) session of intervals, but it is designed to help us maximize my fat burning potential. After all the glycogen has been expended through a tough weight training session, this interval cardio has the potential to burn a tremendous amount of fat. This is another strategy that we are using for contest preparation.

Nutrition

Today was a banner day. I ate nothing but chicken, beef, sweet potato, spinach and water. The focus that was there before is getting even more laser guided. I can feel the difference. The anticipation of the start of 2012 has me bearing down more than before. I can see major changes in the pictures I posted on Saturday and I am looking forward to the pictures to come on this Saturday.

I'd love it if you would share with me your thoughts on getting lean. What has worked for you and what has not that you thought would?

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