Know your name

Getting the true potential from your muscles and body parts, key word parts, all parts have names. Each time I work out, I go through a pre check; what I want to achieve in my work out, the time frame I am looking at. I use numbers as set points in my work outs, an example. Today I will do 250 sit ups straight, within 7mins. Now other portion to this goal is, using the correct muscles to achieve this goal. Working the abs, requires your shoulders, legs, lower back and arms. Now you have an understanding of the major groups you will be using to target your abs. Now call them by their names to gain the inner strength, to push you towards your goal. A simple comprehension;  usually woman have fun and name their breasts. “ You want to do such and such with cindy”, you would know as to which breast the female is talking about  she being your partner. Now she knows where your attention will be and prepares herself for it. It is the same with your workout, name your muscles, so when you need them, call and they will be ready and waiting for your command.

This really comes into effect when you’re at the end of your work out and you feel tired, and you’re focused on doing your last set. In common scenarios, your telling yourself, “this is it, just one more, just one more, I can to this.” This is not wrong in doing, but you’re not addressing your muscle in use.

“Sensei (chest muscle) work with me, and give me the strength to do this final push” (example). Now you placed focus on your chest and subconsciously unlocking additional power to the chest muscle groups. Use this technique and combine it with your works and let me know what your experience.

power unit

A key factor to achieving your weight, toning, etc goal is your power unit. Usually mistake to be your mindset, it is actually your heart.  Having determination is not created in the mind but the heart, then passed on to your brain to comprehend your heart’s intention. An example: your boss at work is being a complete ass, for some of us that is an everyday venture. When you boss  get you to that point, you would say ,”I feel like slapping this bitch, punk, idiot”. You never say, “I think I want to slap this idiot.”  Or you have just been treated on a date with a person your attractive to. You would tell your friends, “he/she is such a nice person he made me feel so great”. Coming to my conclusion your heart is source of power/motivation/ determination, and your brain is what does the comprehension. Take some time to absorb and ask you’re such questions on what I wrote an see how you feel. Once you have a basic comprehension of where your central strength lays, using that strength to your benefit will reduce your time spend in the gym, while achieving your goals within a shorter period of time. Talking from experience;  I joined a gym a year back, making it an appointment to see the weights 3-4 times a week. I started off at  140lbs bench press, and I told myself I want to lift 23lbs+. First step talking to my heart and letting it know what needs to be done. Go home and understand your commitment, and now feel it with your heart. Once your feel your goal, you will have a slight change in your energy, and feel the beat of your heart slightly alter. For two day I applied myself to the gym, and on the second day I was lifting 230lbs+ an I only weight 160lbs. the heart does more than just move your blood, it is your most powerful muscle in your body.
I will take the time to share with a few tips on how to unlock 50% more out of your muscles.
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In an Out, FOOD

As we all know, or have read somewhere, eating certain foods will drop weight, or give you a boost of energy to carry you through whatever you’re doing at that point in your timeline.  Im going to give you a quick break down of foods ideal for fighting fatigue.  You want to make sure your daily diet consists of grains, fruits, vegetables, and some lean meats, fish, nuts for protein.  What I am telling you is more of a guideline, so use the knowledge and work it with your daily activities. You can have one day for eating a large portion of fruits, the next day meats, and so fourth.   Combining  foods to create weight lose dieting is not very accurate, more so a way to lure people  that are not well educated dieting. Humans are carnivores; we will attract and eat almost anything. You want to use food to your advantage, and this will require you to know what effects food has.  You may want a quick boost so you can grab a banana ( a source of carbs) or a spoon of peanut better (protein) to maintain your energy till your next  meal.  Loosing weight means eating more,  we are not talking about full out  12 meals aday; more along the likes of your three main meals an smart snaking in between.  This takes discipline  although eating small meals thorough the day may help regulate the secretion of insulin better, too much insulin, can associated with you diabetes, heart disease, and obesity. Try this out for yourself,

 Get up in the morning and drink a cup of tea or coffee, and a bagel, then start your day, whitin 2 hours you will be hungry.  You have just stepped up your metabolism with out lifting a weight, an now give your body a snack, over time your body will stop retaing fat ( energy) knowing that it will be getting food to process for it energy. This results in your early stages of losing weight.

TIP: drinking tea, Caffeine has been known to jumpstart the metabolism. "Mild stimulants, such as coffee, tea, or chocolate, are OK in moderation

·         eat regularly, try to eat from more than one food groups.

·         avoid overeating this will reduce the ability to digest your food.

·         burn more than you ingest.

muscle is more active than fat tissue so it burns calories faster

Vegetables The main foods in the vegetable area which provide high amounts of energy are; sprouts, broccoli, asparagus and spinach.

Nuts Some nuts are a great energy source and are often very suited to a quick snack. Almonds, peanuts and soy nuts are perfect for this example. 

Yogurt Yogurt is full of vitamin-B, and this vitamin helps your body convert other nutrients into energy. You should not eat excessive amounts of yogurt due to the fat content. You could eat a nut yogurt to mix the yogurt and nut energy foods into one snack. 

Eggs Eggs are a great source of energy, and this food will supply a high amount of protein throughout the working day. Some experts advise not to eat more than three eggs a week, so try to mix your weeks food plan up with other high energy foods. 

Beans & Lentils Beans and lentils are a great source of potassium and carbohydrates. Kidney beans, lentils, baked beans and many others provide a great source of energy for your body. 

Seeds Sunflower and pumpkin seeds are also a great source of energy for your body. These are great as a stand-alone snack, and also combined with other ingredients in nut bars.

all SEA-sons

Weather

Pending the season and geographic location where one lives, can and will affect your results from a day to day work out. The warmer climates you tend to see the average population along the slimmer side; and with colder climates the average population towards the larger side. For us living in Canada we got to deal with all four seasons which is a benefit. As we are approaching the cold season, you want to increase the time spent in your work our routine. The reason being to keep the body at the same operating level as it would be in the summer. Look at it this way, in the winter the car will take about twice as long to warm up the engine ; (resulting in the use of more energy) as it would in the summer time, same with your body. The body tends to retain more water in the winter which leads to weight gain, found more commonly on the female structure. There are a few types of fat that play a part in the approach of getting a lean, toned body and we will touch base on that in the weeks to come.  As the seasons change so should your work out. Approaching the spring you should start to reduce your work out, and settle on a minimal plan once the summer months set in. with the in the increase of heat, your body will adjust, and naturally will drop weight.  If you are consistent in the winter months your body will not require much work once the warm weather settles in.  The reason for this being, the winter months are hard on the body, by working out on 4 or more time a week schedule, you’re asking more from your body, the body will train itself to keep up with your demands, getting your ready for the summer body you want.

Living in the warmth all year long can be bit more of a challenge, you will not experience the extreme changes in weather, and dramatic changes on your body. But having the heat of the sun year round is also a great advantage. You can incorporate sun saturation into your work outs.

Sun saturation, the break down; working out in your backyard, on the beach, patio or just an open area to exposure from the sun. Within this type of environment you want to slow down your movements, and really allow the sun to work with you. The heat from the sun and the strain of lifting weight or resistant training will be accelerating the work load on your muscle, ( the work load on the muscles is about 20% more).

Before you start your to set your goals understand yourself, and your surrounds, in the weeks to come I will take you through the simple steps on how I got my body like what you see in the photo and only getting better with age.

Ladies…Gents

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