Think about the last time you ate a bunch of stuff that you probably shouldn’t have.
Now is it better to spend time hating on yourself for feeling like a piglet or is it better to have some self care and continue forward?
Category: Power of the Mind
3 Powerful Books about resistance training for strength and fitness
This is a short list of strength training resources to help you earn real, lasting results for your body
(don’t be like this guy)
Drop the magazines
Benefits of resources for strength training:
- More understanding of the human body and especially the muscular system
- Principles of form and technique to enhance gains and help you prevent injuries
- An emphasis on gaining real, functional strength as opposed to bulky muscle
Knowledge is power so check out these training resources…
1. Strength Training Anatomy, 3rd Edition, Frederic Delavier
Engage the muscles fully. This information will help you understand how to both target and balance your muscle groups. This is one of the first strength books to read as the illustrations and pictures really help you make sense of the exercises. A very useful resource.
2. Starting Strength, 3rd Edition (Barbell training)
Mark Rippetoe puts a lot of energy into his coaching. He advocates the top 3 movements: Squat, deadlift, and press. The idea is that when you gain strength in squat, deadlift, and presses, then you will have strength that carries over to everything! This book supports the ‘hips go back’ approach for lower body training and emphasizes the importance of hip drive for power.
3. Strong Curves: A Woman’s Guide to Building a Better Butt and Body, Bret Contreras
For strength and conditioning from a hip perspective, Bret Contreras is looked to by many as an expert. As a researcher, he’s plugged electrodes onto all different areas of the body to gain scientific knowledge of which exercises activate certain muscles more than others. Then, as a coach, he’s taken that information and helped many people (especially women) gain strength in the glutes and overall body. A fantastic must-have resource for female lifters (and those who train them).
Stay tuned…
I’ll write more about how to design a workout, the principles of resistance training, and how the benefits of being on a program (in addition to other reader requests).
Read, run. Gain.
Thanks for reading…
Self Esteem and Body Image for Fitness and Fat Loss
Do you get confidence from having a great body?
The answer to this question isn’t clear for many of us, even people who most of us would perceive to exude both grace and beauty.
Body image is complex
Take a moment to reflect on your thought process on your body currently. Do you find yourself often thinking how it needs to be different or are you thinking about what your body is capable of?
“I stay active, it’s what I do.”
It goes back to performance goals vs. aesthetic goals. People who make fitness part of their lifestyle are those who enjoy feeling improved performance. You realize that you’ll never look like anybody else because your body is unique. Gain strength, both inner and outer.
Self esteem linked to action
You can be confident in your abilities, but if you don’t take the right action then you might still suffer consequences of esteem.
This is why performance goals reign supreme in fitness and will leave you feeling good about yourself. All fitness levels will be able to improve upon some parameter of physical fitness by improving strength through a healthy range of motion.
It’s what you do that counts
Eating those fresh vegetables. When it comes down to it’s deepest essence, that is DOING!
So DO YOU.
Coaches must promote fitness and fat loss
Many people have talked about the ideal body
The story goes that guys want to be bigger than women say they want guys to be. Meanwhile, girls want to be skinnier then guys would say they wanted.
Lean is what matters most
All signs say that lean is great for health and longevity because you will age better.
Exercise promotes anti-aging
The cycle goes on, but the fit makes it feel so much better. Promote fitness for fat loss. Focus on the lean.
Set goals on achievements, not outcomes, for lasting results in fitness and Fat Loss
What is it more important to look a certain way or to feel a certain way?
The reality is that we can only do so much about our looks, but we can do so much more with our minds. I fully support the desire to reduce body fat to healthier levels. Meanwhile we should focus on daily accomplishments that take us to a better place in mind and in body.
This guy inspired me, he said, “Successful people do what they have to do whether they feel like it or not.” as he works towards his goals
Achievement: “a thing done successfully, typically by effort, courage, or skill.” vs. Outcome: “the way a thing turns out; a consequence.”
The risky course is to focus on the outcome. Because some outcomes are ultimately out of your control and that’s just the way the world works. Sometimes you over-think the outcome, and then you don’t even start because of the anxiety or fear of failing. Fortunately, there are alternative ways to approach the goal of fat loss.
Achieve, you must
Achievement. Our greatest achievements are those that take us further or more powerfully than the day before. We can live day to day by seeking achievements, thereby altering the course of our lives and helping us burn the fat in more sustainable terms.
Fat loss tip for runners: By making progression in your speed and power, you’ll be able to obliterate more calories from muscles doing their natural function. If you run 8.0 mph at 1% incline for 90 seconds, then the next session go for 8.0 at 3% incline for 90 seconds, then after recovering do another session where you go 8.0 at 5% incline for 90 seconds. To continue the progression, perform 9.0 mph at 1% incline, then continue up the incline ladder each additional session (3%, then 5% for 90 seconds…).
Model pretending to set up for a run
Progressive resistance in speed or work against gravity is a proven successful formula.
Focus on performance goals for long term success in fitness.
Performance goals before aesthetic goals. Health goals before weight loss goals. Achievements take you further because you achieve more.
Everybody has potential for strength in some manner. Upper body strength maybe, perhaps lower body strength. Maybe it’s mental strength. Strength comes from overcoming barriers and achieving more than what you were capable of yesterday.
Good luck stay tuned for more local content as well
Dre Fitness 