Posts tagged Big Picture
Dos and Don’ts of Weight Lifting Workouts
Sep 21st
Weight lifting is a great way how to build strength and muscles, improve your health and boost your self-esteem. These things usually make people eager to start. However, before that, it’s good to check out few dos and don’ts. You have probably heard some of those, but others are updated, since the sport science has found out new things about training.
Dos
Use sensible weights. I have read things like use weights that you can lift 12 times easily. Unfortunately, the weights are already too light for you, unless you are going for high repetition muscle endurance training. 8 reps easily? Maybe. However, there are weight lifting protocols that requires only 3 or 4 lifts of a challenging weight; for that method weights that you can lift 8 times easily won’t give the results you are after. In my opinion, it is fine to use weights that you can lift for at least 3 times with PERFECT form.
Write down your goals. You need to know what you want to achieve it. The big picture will also help you to get trough bad times. So decide if you just want to get big, lean, strong, fast, proportional or any combination of these. There is a lot of good advice, but only some will suite your goals, so it is good to be picky a little.
Be disciplined. Never skip workouts just because you do not want to practice. Only a systematic training will give lasting results. This of course does not mean to exercise while sick or after an extremely hard physical work. Be sensible and at the same time honest with yourself.
Learn proper lifting techniques. When the weights are serious, everything is important, including stance, grip, range of motion and breathing. Seek advice from professionals and also do your own little research in a library or the internet.
Relax enough. Thoroughly trained muscle group should rest for at least 48 hours. Get sleep in average eight hours a day, and try to avoid unnecessary stress.
Eat sensibly. Different diets have led people to similar results. Research indicates that exercise methods determinate muscle development, not some specific nutrients or even calories. People with a small frame or ectomorphs are frequently encouraged to eat a lot, since they are considered to be so-called hard gainers. From my experience only few of them turn out to be true hard gainers, thus most of those slim people gain more fat than muscle.
Drink enough water during the day.
Learn the visualization techniques that psychologically help many elite-level athletes to achieve desired results quicker.
Don’ts
Ignore pain. It might be true that ‘no pain, no gain’, however, for beginners it is very difficult to distinguish after-training soarness from real pain.
Be careless or workout hurriedly. Excellent performance requires a serious attitude and time. Lifting sessions usually are relatively short, so there is no excuse for slacking off or losing interest. Execute each rep as if you were sitting next to the jury, which is eager to take from you 20 dollars for each technical inaccuracy. I know a guy who really paid his training partner every time he did some mistake while lifting. If something is too hard for you, downgrade to a simpler version of the exercise or take off some weight, rather than ‘run’ through the workout.
Concentrate on the lifts, that are not necessary for achieving your goals. Today it is popular to recommend big compound exercises like a dead-lift. You know what are your goals and genes. For example, your goal is to achieve a wider shoulder effect. However, your genes and previous sport activities have created a huge butt and a wide waist. In such a case, high volume dead lift workouts will not give you the results.
Overdo static stretch exercises. You heard it correctly. Recent studies show that static stretch importance is overestimated. Listen to your body. If stretching causes a pain, do it less. Even 30 second stretch is enough.
Ignore plateau periods. Sticking to the original program most likely will solve nothing. Try to change your workout program and if necessary seek professional help.
Get caught up with special bodybuilding supplements. They are another way to easily get fat. If you eat varied food and maybe add some vitamins and fish oil, there is no need for something more.
Ten Ways to Greater Ease in Life
Sep 5th
What might a greater sense of ease look like in your life? What I know is that it would be unrealistic for me to expect no challenges in life. Ease is more about how I face these challenges – moving forward calmly and openly on my unique path with a trusting heart in the big picture. As I accept what is, a flow occurs no matter what is happening around me.
How do you say no to a pull toward more stress and complexity? How do you more fully lead a life of ease?
Here are some ideas to consider and explore as a practice:
Set the intention to create ease in your life on a daily basis. A simple blessing upon awakening such as, “May I move through my day with ease” can be powerful. With this practice, you will come to deeply know in your cells that you are worthy of a life without struggle – a life of ease.
Inclining your mind toward ease requires you catch yourself when you are moving through life according to your own definition of ease. Notice the sensations that accompany ease so that your body will remember this new way of living.
Pause and breathe when you notice that you’re striving or grasping for more. The ‘more’ that I’m talking about are more things, love, recognition, success, knowledge or even one more workshop so you can become ‘better’ or ‘enough’. The reality is that ‘more’ comes naturally when you rest in and appreciate yourself and your life as you are right now in this moment. From this place of acceptance and appreciation, you simply and easily move toward what will best support you on your journey.
Know yourself – what you value, what you feel passionate about, your strengths and limitations, what you need for deep self-care, what you really, really want and what you don’t want. Self-awareness takes making life choices to a whole new level.
Make the time to be in the silence of solitude. Time with yourself naturally empties the mind. Create a refuge where you can fill up on YOU – the Divine within.
When you are with others, know that you don’t have to talk a lot to communicate. Sit back. Listen. Be. Rest into a conversation.
Carefully select what issues you raise with those who surround you – harmony on the outside supports harmony on the inside. In my book, harmonious relationships bring ease.
Making the decision to stay in our own affairs or business simplifies life. Trying to control or fix other people’s business is like going upstream on a river. The easy life is all about going downstream.
Embrace every opportunity that comes your way to laugh. Place laughing at yourself into this mix. Taking yourself lightly is healing in itself. Experiment what happens in your body at a sensate level, even when you simply smile.
Through the tough times, tell yourself: “This too shall pass” or “It is what it is”. Both phrases work like charms.
My challenge for you is to be open to discover ways that support your particular brand of ease. Have fun! This list is just the beginning.
