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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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Build Your Upper Chest

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upperchest

As I prepare for Mission Grand Prix, the main lagging body part for me is my upper chest. As I have gotten leaner it is obvious that I will need to work on my upper chest to have600 the best body possible on April 14, 2012. That’s why I spent some time doing research and listening to my trainer on this topic. What I found I share with you below.

Incline Presses Build the Upper Chest. You may say “duh” but a lot of people don’t get this at all.  They spend a lot of time on the flat bench, but very little time on the incline bench. The incline bench (using barbells and dumbbells) is essential. If you want a bigger upper chest area, make sure you are doing incline presses of some sort each time you hit your chest.

Decrease the Rest Period to Build the Upper Chest. Rest periods cause different things to happen with your ATP cycles. However, I have found that decreasing the rest periods forces me to work even harder. This will result in spurring of growth.

Squeeze Tightly to Build the Upper Chest. Most people seem to just go through the motions on pressing movements for the chest.  As long as the bar is moving, they are very happy. The fact is that they are missing out on more growth by ignoring a nice tight squeeze at the top of the pressing movement. When you get the weight to the top, arms extended, squeeze the chest muscles tight for a count of 2. It will help your upper chest grow in a big way.

Flyes to Build the Upper Chest. Flyes work the middle of your chest and when done correctly, they can really help with the growth of your upper chest as well. Just put the bench on an incline and perform your flyes with a moderate weight.

The main takeaway I have had from all my research is to feel the chest muscles when working them. If you can feel them throughout the movement you will be able to contract them powerfully. That’s what helps with the growth. You stimulate more muscle fibers when you squeeze tightly on every single repetition.

What great tips do you have for building your upper chest? Share them with us in the comments section below.

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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: 108 Days to Go – Why I Am Doing This

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Motivation

I have been asked several times during Mission Grand Prix: Why are you doing this? I have come up with 3 reasons and I share them with you today.

  1. I want to finish a goal I set 6 years ago. 6 years ago is when I joined the group shred hosted by Adam Waters. I was extremely serious about losing the fat. My problem was more about the methods I used at the time. I now want to hit 8% body fat and be in the absolute best shape of my life.
  2. I want to inspire others. I am a 47 year old guy who used to be totally out of shape. I know that if I can accomplish the goals I have set for myself, anyone can. I want to be an inspiration to others.
  3. I want to feel good about myself again. Being overweight is no fun at all. I am tired of it. I want to look at myself and feel good about what is looking back at me.
  4. I have placed positive pressure on myself. One thing the group shred taught me is the importance of positive pressure. I have told the entire world that I am stepping on stage on April 14, 2012. That means I am doing it no matter how I look. That is plenty of motivation to get into great shape.

You will note that all 3 reasons are about me and only me. This is because I have made this about myself. I am not doing this for anyone else. If I was, it would probably wind up failing. I have to approach the next 15 weeks like my life depends upon it. In a way, it does.

If I fail over these next 15 weeks I will have let myself down by not finishing the goal I set 6 years ago.

If I fail over these next 15 weeks I will have failed to inspire anyone.

If I fail over these next 15 weeks I will not be happy with myself.

If I fail over these next 15 weeks the entire world will know because I will step on stage completely out of shape.

I am not scared because I have focus. What about your journey scares you? Please share with us in the comments.

[pro-player width='530′ height='253′ type='video']http://www.youtube.com/watch?v=RhbuWEL_6Sk[/pro-player]

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