WARM-UP
10 Push-ups, 15 Squats, 20 Jacks, swim 1/2 mile any stroke you'd like. Stretch.
WORKOUT
- 15 MINUTES OF UPPER BODY EXERCISES
- 2x20 STEPS EACH LEG - DUMBBELL WALKING LUNGES
- 50 SIT-UPS
ON BACK. FEET 12 INCHES APART, KNEES BENT.
HANDS BEHIND THE NECK SIT ALL THE WAY UP.
- 50 ELBOW / KNEE OBLIQUE CRUNCHES
On back. Feet 12 inches apart or wide, knees bent. Hands
behind the head. Lift left shoulder as high as possible towards right knee,
return to center, repeat on right side = 1 rep.
- 30 IN-n-OUTS
Sit on the edge on a flat bench. Grip bench sides with
hands. Bring knees to chest then fully extend out = 1 rep.
- 30 RESTING LEGS ON BALL OR BENCH CRUNCHES
On back. Resting feet on either an exercise ball or flat
bench. Hands pretzel on chest, crunch up as high as possible. Adv. Hands behind
the head, or fully extended.
- 20 OBLIQUE DECLINE TWISTIES
Curl up and twist left, back down, curl up twist right = 1
rep.
Swim quarter mile. COOL DOWN. STRETCH.
1. KNOW WHAT YOU WANT!
Sure, everyone already knows they want a great BOD, the problem lies in not defining what exactly you want from there. Are you a strength athlete? Endurance athlete? Power? Are you looking to lose body fat? Do you want to put on muscle? Do you want a body for looks, performance, or both? You see, you need to be as specific about your fitness goals as you are about the tools necessary for building a new home for yourself. You wouldn't build your new home out of Play-Doh, would you? Nor should you live day by day 'hoping' for the body of your dreams to come to you magically, without any thought or serious planning on your part. Plan. Decide what it is you want. Plan some more. Execute. All systems GO!!!
2. LET GO OF YOUR 'BAD' HABITS
These 'habits' are a nice way of giving you a poor excuse not to fulfill your goals. These bad habits, are also called addictions. Yes, addictions. If you can't live without it (or even feel as though you can't), whether on a daily basis or not, it has control of you. Is this what you really want? Whether the addiction is food, alcohol, work, sex, or recreation, it must be dealt with, and dealt with FIRMLY, and with RESOLVE! Get professional help if you need it. These habits are a crutch, a cradle, and a sinkhole all wrapped into one. DO NOT BE DECEIVED. DUMP THE TRASH!
3. STICK WITH YOUR PLAN!
Work your plan. You put a lot of time and research into it, right? Let's not change plans faster than we change updates on our Facebook. Do not be tempted to change your plan just because so and so said this or that. Do not change your plan because you don't see or feel different and it's been a whole 7 days. You must give your plan time. Learn about yourself in the meantime.
4. EAT PROPERLY
Many people either eat too much or not enough. Your body must be fed regularly to be happy, maintain sufficient hormonal levels, blood sugar levels, and balance. Food is fuel, and fuel is energy. Energy is a Godsend. This energy fuels not only your workouts, but also your brain, your ability to deal with and handle stress, as well as, recover and rebuild necessary cells within your body.
5. DRINK WATER IN A SUFFICIENT AMOUNT
I know of few people who might actually drink too much water. The problem lies more so in not hydrating enough. Again, every cell in your body needs water on a continual basis to regulate itself, release toxins, flush metabolic waste, and other elements out of the system. Drink at least half your body weight in ounces of water, each day. If you exercise, are outdoors, or use caffeine, double it! If you feel bloated, begin where you are at, and gradually increase your amount.
6. MAINTAIN EXERCISE HOMEOSTASIS
This is an important principle far too many ignore, including athletes. People tend to either go Obsessive Compulsive Disorder (OCD), or exercise in a seasonal type pattern. OCD's keep pushing themselves despite what their body is telling them. They can have a significant injury and continue to push themselves until a serious injury is sustained. Seasonals are the folks who stick with a program for a week, or few months then take the same amount of time off. Consistency is key.
7. GET YOUR REST AND SLEEP
This is another area where we tend to go all or nothing. The highly motivated keep going and going, until they reach exhaustion, and HAVE to stop, and rest. The highly unmotivated, are happy sleeping morning, noon, and night. Again, we need to find a happy medium. OCD's are afraid if they rest a day, they will get fat. This is a misconception. You must remember, resting and getting your sleep are another way of getting a workout in. You see, we must rest and sleep to grow, recover, and rebuild. Cut this process short, and you're cutting yourself short.
8. LISTEN TO YOUR BODY
Pain is an indication of something amiss, LISTEN. Investigate. Take charge. Chances are you can still workout around the area, but at least acknowledge what is happening with your body. Ladies, if you stop menstruating, take heed. Headaches, dizziness, and fatigue are all languages your body uses to communicate with you.
9. DO YOUR HOMEWORK
Do not be gullible. There are no quick fixes. There are no magical supplements. YOU are the magic. Don't buy into everything you hear, see, or read about. Do your own research and see what pans out for you.
10. BELIEVE IN YOURSELF
Yes, believe in yourself. You knew I was going to say this sooner or later. Do not wait until you think you have the perfect plan, perfect gym, perfect clothes, perfect meal plan. Make a suitable plan, and get to work on working it. You must do this day in and day out. Sometimes you won't feel like it. Sometimes you will plain not want to do it. This is where your test of inner strength comes in. TIGHT Principle #1 is STRENGTH MOVES FROM THE INNER SELF TO THE OUTER. Strengthen your inner self.
10 Tips for Success -Your Fitness Program
Sure, everyone already knows they want a great BOD, the problem lies in not defining what exactly you want from there. Are you a strength athlete? Endurance athlete? Power? Are you looking to lose body fat? Do you want to put on muscle? Do you want a body for looks, performance, or both? You see, you need to be as specific about your fitness goals as you are about the tools necessary for building a new home for yourself. You wouldn't build your new home out of Play-Doh, would you? Nor should you live day by day 'hoping' for the body of your dreams to come to you magically, without any thought or serious planning on your part. Plan. Decide what it is you want. Plan some more. Execute. All systems GO!!!
2. LET GO OF YOUR 'BAD' HABITS
These 'habits' are a nice way of giving you a poor excuse not to fulfill your goals. These bad habits, are also called addictions. Yes, addictions. If you can't live without it (or even feel as though you can't), whether on a daily basis or not, it has control of you. Is this what you really want? Whether the addiction is food, alcohol, work, sex, or recreation, it must be dealt with, and dealt with FIRMLY, and with RESOLVE! Get professional help if you need it. These habits are a crutch, a cradle, and a sinkhole all wrapped into one. DO NOT BE DECEIVED. DUMP THE TRASH!
3. STICK WITH YOUR PLAN!
Work your plan. You put a lot of time and research into it, right? Let's not change plans faster than we change updates on our Facebook. Do not be tempted to change your plan just because so and so said this or that. Do not change your plan because you don't see or feel different and it's been a whole 7 days. You must give your plan time. Learn about yourself in the meantime.
4. EAT PROPERLY
Many people either eat too much or not enough. Your body must be fed regularly to be happy, maintain sufficient hormonal levels, blood sugar levels, and balance. Food is fuel, and fuel is energy. Energy is a Godsend. This energy fuels not only your workouts, but also your brain, your ability to deal with and handle stress, as well as, recover and rebuild necessary cells within your body.
5. DRINK WATER IN A SUFFICIENT AMOUNT
I know of few people who might actually drink too much water. The problem lies more so in not hydrating enough. Again, every cell in your body needs water on a continual basis to regulate itself, release toxins, flush metabolic waste, and other elements out of the system. Drink at least half your body weight in ounces of water, each day. If you exercise, are outdoors, or use caffeine, double it! If you feel bloated, begin where you are at, and gradually increase your amount.
6. MAINTAIN EXERCISE HOMEOSTASIS
This is an important principle far too many ignore, including athletes. People tend to either go Obsessive Compulsive Disorder (OCD), or exercise in a seasonal type pattern. OCD's keep pushing themselves despite what their body is telling them. They can have a significant injury and continue to push themselves until a serious injury is sustained. Seasonals are the folks who stick with a program for a week, or few months then take the same amount of time off. Consistency is key.
7. GET YOUR REST AND SLEEP
This is another area where we tend to go all or nothing. The highly motivated keep going and going, until they reach exhaustion, and HAVE to stop, and rest. The highly unmotivated, are happy sleeping morning, noon, and night. Again, we need to find a happy medium. OCD's are afraid if they rest a day, they will get fat. This is a misconception. You must remember, resting and getting your sleep are another way of getting a workout in. You see, we must rest and sleep to grow, recover, and rebuild. Cut this process short, and you're cutting yourself short.
8. LISTEN TO YOUR BODY
Pain is an indication of something amiss, LISTEN. Investigate. Take charge. Chances are you can still workout around the area, but at least acknowledge what is happening with your body. Ladies, if you stop menstruating, take heed. Headaches, dizziness, and fatigue are all languages your body uses to communicate with you.
9. DO YOUR HOMEWORK
Do not be gullible. There are no quick fixes. There are no magical supplements. YOU are the magic. Don't buy into everything you hear, see, or read about. Do your own research and see what pans out for you.
10. BELIEVE IN YOURSELF
Yes, believe in yourself. You knew I was going to say this sooner or later. Do not wait until you think you have the perfect plan, perfect gym, perfect clothes, perfect meal plan. Make a suitable plan, and get to work on working it. You must do this day in and day out. Sometimes you won't feel like it. Sometimes you will plain not want to do it. This is where your test of inner strength comes in. TIGHT Principle #1 is STRENGTH MOVES FROM THE INNER SELF TO THE OUTER. Strengthen your inner self.
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