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Weightlifting Tips For The Beginner

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Post date February 2, 2017
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As a person that lifts weights on a regular basis I often get a lot of questions about how to best lift weights and what is important or not important.

Well to this end I have decided to answer a few of those questions so that you can do just a little bit better in the gym and outside.

Should I eat right before I workout?
Well this is an easy one. Yes, and no. You need to make sure that you have sufficient carbohydrates to fuel your workout but at the same time you do not want to eat too much beforehand.

A sports drink of some kind would be great and if you would like, even a coffee will do. The main thing is to make sure you are well hydrated and that you are not hungry or bloated before your workout.

Do I need to do 12 or 16 sets per muscle group?
It is important not to do a lot of sets for each muscle group. This will lead to overtraining and will make you actually lose muscle as your body tries to get healed between workouts but can’t it is much better to do a workout where you are doing only three or four sets per muscle group but taking these to exhaustion.

The big muscle magazines have been showing the pros doing this for at least 20 years now and it is unrealistic to workout that hard for us mere mortals.

Should I take Creatine to increase my muscles?
Creatine is still popular and works very well to help you gain muscle mass. For a beginning weightliter it is really overkill and you can likely wait a few months though

Actually the way that Creatine works is that it forces more water into your muscles which makes them look bigger but also helps to take lactic acid away and helps you get better workouts and recover faster.

The nice thing is that Creatine is not very cheap to buy. Try cycling this with 6 weeks on and then 6 weeks off so that you can have your muscle not get too used to the Creatine.

Is there a good time to workout during the day?
This is something that you will really need to experiment with. I have always found that if I workout in the morning i feel great afterwards for the rest of the morning.

I have better concentration and get a lot more done. When I work out in the afternoon I feel that my workout is better and I can lift heavier.

If I work out in the evening I have a bit of trouble falling asleep and of course if you go to a gym this is the most crowded part of the day. It is really up to you to experiment and see what works best for you

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Where Did Your Resolutions Go?

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Post date January 31, 2017
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I may be a bit presumptive here but I know that many people that made new years resolutions a few weeks ago are either given up already or are very close to giving up. So today I want to give you a pep talk.

What are you thinking about today? Are you wondering what you were thinking last week? Are you feeling a bit guilty that you are not able to do what it takes to just get one little goal accomplished?

I hope you read my post on the importance of changing values last week. If you didn’t or even did and it did not have mush of an affect on you I will try to maybe reword things a bit better so that maybe you can take another shot at making big changes in your life.

You see I am in a bit of the same boat as you, I decided that I was going to make big changes but I have not made them yet.

Value Change Is The Key To Real Change

If you want to make changes in your life you need to go and make changes to your internal value system.

I believe that if you want to lose weight then one of the things that you need to do is change the value that you put on food.

Is it important to eat what you want or is it more important of a value to be healthy and eat what is important.

If you want to quit smoking you have to change that value that tells you that short term happiness and comfort is less important than a healthy lifestyle.

And that being a nonsmoker is a very important value.

These are just big values concepts to you I know there are many smaller values that keep you doing some things, avopiding other things, and make it unimportant at all to think of some things at all.

If you want to make a change in your life then you will need to change your view of all of these big and small values and allow yourself to remake your self.

Have Some Intestinal Fortitude

After you have looked at changing your values and why it is still up to you to change. If you are going to change those values then you are going to have to make a leap somewhere sometime. You have to lose the fear of change and just jump. I know I heard this story a while back and it was true with my kids.

A kid will stand at the end of a diving board in total trust of you and not be able to jump. They will stand there, the kid will try to jump, they will cry, and then suddenly they will crouch down and hop off that diving board. This only needs to happen once because after that one jump your kid is never afraid of a diving board again.

You need to take that one little jump, take a step into the unknown and know that you can have fear but everything will be alright. You can study success and understand intellectually what it takes to do something but until you jump off the board you are not a diver you are just a pedestrian spectator.

Rework Your Lifeplan

What do you really want out of life? Are these new years resolutions going to change your life or are they just too small to make a difference? I am a firm believer that a big huge giant crazy dream is going to be fulfilled a lot more often than a hope.

Do you want to lose 10 pounds or do you want to win the Hawaii Ironman. Do you want to get a better job or is there another completely different career that you want your life to lead to?

Sometimes we will see a new story that will make our head swim and make you wonder why we shoot so low.

Years ago I heard a story about an investment banker that decided at 50 that he wanted to become a doctor and enrolled in premed at a university. He was just getting started at 50 while his fellow students were probably only 18 or 20 and I bet most of his teachers were younger than him as well.

You Have To Dream Big!

So today while you are humming and hawing, how do you do that exactly? Anyway while you are looking at whether you can just let go of those dreams from a week ago sit down instead and look at how you want your life.

If you would like you can sit down today and make it new years day again, heck you can do that next week as well if you really want to. But sit down and look at the three big points above.

You can change you life on a dime, people do it everyday but they suffer as well in the midst of those changes and that is just one of those life altering feeling that you need to embrace. Make the change and live a life that you have always hoped for.

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A USA Today interview with Dr Andrew Weil

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Post date January 31, 2017
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The oldest of the nation’s 79 million baby boomers will begin turning 60 in only three months.

So the timing is right for the latest book by Andrew Weil, the Tucson physician known for his pioneering work integrating Eastern and Western approaches to medicine. Weil wrote many successful books including, Healthy Aging: A Lifelong Guide to Your Physical and Spiritual Well-Being, out last week.

Weil spoke with USA TODAY’s Janet Kornblum from his Arizona desert home not only about medicine, but also about attitudes on aging.

Dr Andrew Weil Talks About Aging

Q: There are so many books on aging out there. Why do we need one more? And what is different about this book?
A: I found most are written from the perspective of anti-aging and that bothers me. Aging is a natural process and inevitable. The baby boomers are soon going to be in the ranks of the oldest people. I don’t think they’re going to put up with the stereotyped roles of old people that have been held out to previous generations. It’s the right time for this book to come along.

Q:What does it mean to age gracefully?

A: It means acceptance of the aging process and adapting to the changes aging brings which may mean changing the kinds of physical activity that you do, and focusing on and trying to discover, for yourself, the value of aging. What are the areas in your life in which things get better with age? And it means doing whatever you can to reduce the risk of age-related disease.

Q: What has improved for you with age?

A: I’m calmer. I have a great deal of experience. I’m not as driven in many ways as I was when I was younger. I have very good friends that I’ve had over a long period of time. I think I’ve accumulated wisdom through experience.

Q: So what’s the downside to aging?

A: I don’t have the physical energy and stamina that I did when I was in my 20s and 30s. I don’t have the resilience that I did. I certainly have some more aches and pains. I don’t sleep as soundly.

Q: Your book is full of recommendations on how to age successfully. If you had 30 seconds in an elevator to give someone advice on what to do to age successfully, what would you tell them?

A: Learn the principles of healthy eating, increase physical activity, learn to breathe properly, try to learn another language, spend more time in the company of people who have lifestyle habits you want to develop, and think about the rewards that aging can bring.

Q: You tell people to slow down with age. But you also tell people to stay active. Is there a contradiction?

A: There’s a difference between acceptance of a natural and inevitable process and lying down and giving up. Acceptance of aging can be something that’s positive, joyful, enthusiastic. It isn’t rolling over and waiting for life to crush you.

I’m all for people being active and vigorous, but it’s important to be able to let go of things as you change. What is appropriate earlier in life may not be appropriate later in life. For example, I’ve seen so many men, let’s say in their 40s, who refuse to stop playing basketball, something they did in their youth even though they’re clearly getting messages from their knees, from injuries, that this is not what they’re supposed to be doing anymore. If they ignore those messages, there is a very high risk for serious injury, which is going to prevent them from doing any kind of activity.

Q: Do people have to cut out all sugar, caffeine, alcohol and meat and go to the gym every day to age successfully?

A: I think you can have a diet that’s pleasurable that promotes optimum health the Mediterranean diet. And I don’t think you have to kill yourself with exercise routines. … You just want to be physically active all your life.

Q: In your book, you are adamantly against people who promise that they can reverse aging. And yet you have just partnered with Origins to produce a skin-care line with your name.

A: The products I helped develop with Origins are anti-inflammatory skin-care products intended to improve the health, natural resistance and appearance of skin. They absolutely are not and are not represented to be anti-aging products.

Q:You talk about a lot of ways people could age successfully diet, exercise, sleep, stress reduction, relaxation, supplements. What’s most important?

A: I don’t know that there’s one, but I would say diet, physical activity and stress reduction, and social/intellectual connectedness. Not in any particular order.

Q: How should we as a culture adapt to our aging society?

A: I would like to see a changed value placed on aging. At the moment, the most damaging perception out there is that the worth of life diminishes with aging that old people don’t count. That has to change. (Old people) can be attractive. They can be sexy. They can be beautiful without concealing the fact of their age.

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