MENTAL TOUGHNESS

In keeping with The Total Self, this article is a continuation of an earlier article I have written about this topic.I have spoken about mental toughness on oregonsportsnews.com, my own blogs and other social media platforms. I have given speeches about this also. The number one thing I believe that is holding people back in life other than broken focus and a solid plan (plus the willingness to execute) is a lack of mental toughness. It is not necessarily a bad thing that most people are not “hard”. You need people who are a tad softer, normal people in this world. This world would be in bad shape if it were just “Type As” all over the place. But you can learn from the Type A. Learn how to not let things stop you, how not to be a victim, and how not to allow things that have tormented you for years have any more control over you.
Mental Toughness has many definitions and is not limited to athletic performance and pain tolerance. I have known many men and women throughout my life who I would define as “mentally tough”. From an 85 year old gardener to a high school football friend, who it seemed neither ever had a bad day. Much of mental toughness is simply attitude and self-determination. If you do a quick search online on the subject, you will see a variety of mental toughness techniques, articles, stories of remarkable physical performances to brave acts of heroism overcoming insurmountable odds and fear.
On a personal note, mental toughness is a way of life. It is quite simple to me. To not allow any voices, anyone or anything to stand in the way of my goals. To be able to withstand setbacks, controvesy and many other troubles that life throws our way.

For the purposes of this site and its readers, I will also say that through somewhat challenging workouts and introspection and study of this topic, you will cultivate a mentally tough mindset. Again, my philosophy works for ME. As I have often said in my articles, take what’s said and make it work for you. For example minutes of non stop punching in a boxer’s case. In my case, heavy lifting and running for miles will create increased energy levels and an increased pain tolerance through training in the pain zone. You really have to get the body to know what pain is so you can endure it longer. PAIN is not injury, but if you push too hard through pain you will be setting up for injury, so knowing your training limits is necessary as well. Studying mental toughness (or at least how others go over) will shed some light on what you may be lacking. On the days when you feel like crap and you have to WILL yourself to go to work or to hit the gym. THAT too is mental toughness. Persistence and determination are all factors as well. Other terms used to describe mental toughness is inspiration, self-motivation and confidence.

 

There are many examples of those who bring themselves out of horrible childhoods of poverty, neglect, and illness to become heroes, mentors, millionaires, and presidents. That takes mental toughness in MY book.

Mental Toughness! How do you get it? Are you born with it? Can you acquire it? Arguments to this question have occurred long before our modern world came about. I am of the opinion that through tough physical training, proper mindset, and a high level of maturity that mental toughness is born. This toughness is what propels you through the storms of life and all that brings How do you get that?

Take for example, the Tour de France winner, Lance Armstrong. He had endured one of the toughest diseases by beating testicular cancer. After his battle with cancer, he came back mentally tougher and was once considered the greatest cyclist ever. Maybe he had it all along, who knows? Mental toughness is not measurable and is completely internal. But I believe hard work will get you there. When Lance Armstrong was asked by reporters “What are you on?” referring to performance enhancing drugs. Lance stated, “I am on my BIKE – busting my hump (paraphrased)for 6-8 hours a day!!”

So the question is do you get mental toughness by attending special workshops, or by being in the military/police or by playing sports? Is it by going through hard situations in life and learning from them? I would say the answer is a comination of all that. You can definitely become mentally tough by training and overcoming the trials and tribulations life brings, but ultimately it will be by the determination you make to be unstoppable and make the world a product of you.

I have seen a lot of people not win at life due to cracking under pressure. These daily gut checks that tend to make cowards of us all is something to behold. The pressures we all face tend to beat us down, and send us to our breaking points- that will cause us to lose focus and that’s how we fail. Not because of lack of talent, but because of broken focus. The break in focus becomes a turning point in your struggle/campaign.
This is the biggest difference in those who win in life and who do not. Everyone will have their nemesis or weakness. The key is to BECOME someone who rises to the occasion. Someone who will plow right through very arduous situations and come out with their heads held high. To deal with setbacks and not let them affect you.
In closing, I would like to say that Mental Toughness is definitely one of the basics. One of the master keys to winning in life. THE BASICS ALWAYS WIN!!!

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The Total Self: How to Diet

In the spirit of “The Total Self” motif, I present a new view on dieting: How to pick one that will work best for you? We are in an era of unprecedented information about fitness, dieting and everything in between. We are also in the midst of the greatest obesity epidemic across all age groups in America ( by 2020, 76% of ALL Americans will be either obese or overweight). Almost everyday, the average person sees umpteen commercials about fitness (usually about weight loss). These body-image centric commercials sure put a lot of doubt in people’s heads about fitness and what it really means to be healthy. Almost all the emphasis centers around losing enough weight to look like a model. In this article, I will present at least 10 ways to pick the best diet for you… or to create one. Yes, you do not have to follow self-proclaimed fitness gurus, trainers, etc. As always, see a physician before starting any weight-loss regimen. Listen to your body. Now, the list.
1) If it’s not fun, don’t do it. Almost all health/wellness professionals agree that if you are not having fun and seeing results on your fitness regimen, you probably will not stick with it. Simply because some PAID model/athlete is endorsing a product on television (or some other form of media) does not mean that the much-ballyhooed product will even work. Of course, not every diet/weight loss plan is structurlly, scientifically sound (or makes sense). You also have to have a sense of satisfaction as a motivator to do the thing.

2) Evaluate the plan. Does it work? Is it faddish? Do you like what you see in it? Are you able to fit your lifestyle in the workout/diet plan? Conversely, can you fit said workout/diet plan into your lifestyle? Please consider all of these things before trying the “latest and greatest” diet or workout you may hear about, see or read somewhere.

3) Do not rely SOLELY on supplements: Supplements are great, but relying solely on them is not a good idea. As with anything else in life, moderation is key. You can even overdose on water (hyperhydration). Moderation is key. Use your head. LISTEN TO YOUR BODY.
4) Include exercise. Yes, all the carb-counting, label-reading goodness you do will never amount to much without exercise. Be sure it’s something you can handle and make it fun.
5) Eat your favorite meals and snacks (in moderation please). Yes, I said it. SACRILEGE, some will say. All jokes aside, you have to make the diet regimen tenable. This is definitely a way. Just don’t over-indulge in it. This defeats the purpose of dieting in the first place. Splurging on a “guilty pleasure” is just fine. Moderation is key.
6) Make a maintainence plan. Now that you’ve lost the weight, or are about to embark on your life-changing fitness plan… make sure you have a maintainence plan. A maintainence plan is sure to keep the pounds/inches off. Now that you have achieved ‘the look”, a maintainence plan will keep you looking sharp. The hardest part is indeed maintaining the achieved goal.
7) Be a tortoise, not a hare. You must keep a slow, steady pace when losing weight (or sculpting your body). Anything else is unhealthy. Don’t risk your life over a few extra vanity pounds. Don’t fool yourself.
8) Allow snacks between meals. Yes, more about food. Snacking is important. Snacking done healthily will curb cravings, thus keeping you in line with your fitness goals. Snacking done healthily will make the difference in you meeting your fitness goals or not. It also will be better for you health-wise.

9) Include all the food groups. Your body is a temple, the original machine (LaMettrie, 1748), the covering of your vital organs. Treat it right. Eating food from all the food groups is a sure way to ensure your way to the “promised land” of fitness is a sure-footed one. Treat your body right. Eating from all the food groups will help your body function as it should.
10) Leave room for improvement. Every diet has flaws in it. Who says it has to stay that way? Educate yourself, get to know your body. Tweak your diet based on your needs at the particular time. A constant of life is change and growth. So should your fitness journey.

In closing, I trust that these tips will help. These tips are essential to help you get what YOU need, not what the fitness pros want you to have. You have only one life… why not diet, exercise in the best way… YOURS.

NEWS AND NOTES

I am pleased to announce the addition of Periscope to the many ways you can see the Halcyon Fitness Group. Social media is indeed a great thing. I will probably start making more podcasts (on Spreaker) around August- I have not done a podcast since late December and I KNOW I’ve been slacking on that for sure. My writing is coming along… I have in progress THREE books (2 fiction, one nonfiction). The Digest: Your Road to Winning the Battle of the Bulge is sure to be a best-seller once it’s completed. This book, The Digest, in my view, will score with anyone and everyone who is looking to either read a good book, enhance their workouts via a book (a book of hard-won wisdom) or just to gain more knowledge.

Had an interview with Men’s Health magazine this morning… it’s still up in the air. Lots of things going on with me personally. Hope to have a few more scripts done (I also happen to be a comedy writer) by next weekend…

As you guys see (especially those who have been following me since day ONE), I am content with staying busy. Really, that’s all that’s going on with me.

Is Fitness One Size Fits All?

With all the science, rumor, old wives tales and nonsense in and about the fitness world,  I feel as if fitness has been neglected. I have to ask, where does the individual fit in? All of the advice, all of the diets, workouts and all that- where does the individual fit in? Why is fitness all about looks? This fitness thing should be about health. It should be about wellness- being well-adjusted, physically centered and so on. Fitness should not be what it is  represented as today. It is not what fitness should be. In my opinion, fitness is not one size fits all. The fitness industry has people believing that if you’re not looking like some fitness model, you’re not healthy. That is wrong. EveryBODY (no typo there) is different. Fitness is not one size fits all. Unfortunately, people put way too much stock into looks and not enough stock into being physically, mentally and spiritually fit.

With the obesity epidemic in America today (stats later on in paragraph), shouldn’t the focus for fitness be on weight management and overall health?

STATS

  1. More than 1/3 of all Americans (38%) are obese.
  2. Non-Hispanic Blacks have the highest obesity rates (48.5%), followed by Hispanics (44.5%).
  3. The cost of obesity (as of 2008 CDC reports) is/was $148 BN USD, with the average cost of healthcare for the obese being $1429 more than those not obese.

With all the stats I have laid out, where does this fit in?

Image result for fitness model pix

In my view, the fitness industry needs a reboot. The focus should be on the individual and to focus on making fitness fun again. Too much attention is given to junk science, gadgets, extreme workouts and all sorts of things that people will not buy into. Fitness should be all about feeling good and making yourself the best you can be. So many times, we have seen obese people in the gym getting mocked by some nubile kid who is posting selfies and facebooking. This is the kind of thing that hurts the image of the fitness industry look very, very bad.

funny picard meme why would you make fun of a fat person at a gym who is trying to do something about it

For fitness to be about the individual, there must be a cessation on junk science, all the gadgets, tips, tricks and bad advice. I contend there must be more of a customer service driven point of view. To have the trust of people and to (most of all) make people healthy and to change the world. We at the Halcyon Fitness Group are committed to bringing this sort of change. People need to have fun in this world, more now than ever- why not make fitness fun and more relaxed?

In closing, there needs to be a reset for the fitness industry. Fitness as we have described… does mean a “one size fits all”. People are different and that fact needs to be recognized. Fitness should mean different things to different people. Fitness does not have to mean one size fits all.

HOW TO GAIN STRENGTH- 5 RULES

HOW TO INCREASE STRENGTH- FIVE RULES

Strength is and always has been a goal for those who are avid fitness people. In today’s era, with the ever-increasing popularity of MMA-style training and CrossFit training, there has been a metamorphosis of the definition of strength. Gone are the days of 5’9″ 320-lb “strongmen” who could outlift you and OUTEAT you. Now it’s all about functionality combined with strength training. It is a huge win for the advocates of this type of training. It’s pretty evident that it works. It’s also a slam-dunk that it’s here to stay. Why not functional training? It is a more modern approach to training and it has the science to back it up.
On the other hand, there are some who will ask, “what about strength?” I am sure there are some of you out there who are looking to increase your strength without using steriods or any other PEDs let alone any sports nutrition products. Here are a few tips on how to increase strength without PEDs or changing your regimen or lifestyle.
When you are strength training, whichever day it is, always remember to take 30-45 seconds of rest between sets. Also in the same vein, slow the speed of the reps down. Let’s say your rep speed is on a 2-3 count. To gain strength, slow that down to about a 4-5 count. I must warn you to start at the weight your are currently using, then build up. No need to hurt yourself.
Another way to increase strength is to use supersets. if you have never heard of a superset, it is as follows: Let’s say you are working chest today. You’re doing cable crossovers at 30 lbs for 3 sets, 15-18 reps. To superset the exercise, you immediately do another exercise with no break… like wide-grip pushups at a similar rep speed and rep count. This way you will work all the muscle fibers and increase strength.

Another way to increase strength is to go all out. Challenging yourself with max reps at maximum intensity. This is an old-school technique that works. It is also very risky and the chances of injury are much higher than that of the aforementioned routines.
Lastly, use the science available to you. Learn your body. Know and learn what works best for you. Learn your limits. Fitness is not one size fits all. Strength is not one size fits all. Stay learning. Learning is a foundational component of increasing strength or anything else in life. Stay hungry. Never be satisfied with anything, if that’s your goal.

In closing, remember what I have laid out here:
1) Stay hungry
2) Be fearless, always try new things
3) Learn how your body works
4) Keep your goals in front of you.
5) Put the work in.

These five rules, as well as everything else I have given you will GUARANTEE success in your quest to gain strength. Not only will it guarantee success in your fitness goals, this will enhance your life in all other areas. It will make you a better person.

8 Warning Signs of Depression and 10 Foods to Considered Helpful

 

8 Warning Signs Of Depression Plus 10 Foods Considered Helpful
Infographic © herbs-info.com. Image sources: see foot of page

Clinical depression is a mental health issue that is often disregarded in the medical community (and society in general!) There is a stigma surrounding mental health problems like depression that people don’t seek immediate treatment once they start noticing signs and symptoms in themselves and other people. However, the truth of the matter is that millions of people are affected by depression all over the world.


According to research done by Depression and Bipolar Support Alliance, Major Depressive Disorder (MDD) affects roughly 15 million adults in the US, with two out of three people with depression choosing not to seek medical treatment. The WHO estimates that 350 million people all over the world have depression, with 800,000 people dying each year because of suicide. The mental health burden is one every country should be aware of; just because an illness can’t be seen doesn’t mean the person affected isn’t suffering. Depression is just as real as heart disease or cancer. [1][2]

8 Warning Signs Of Depression: [3][4]


#1 – Feeling helpless or hopeless: Depression is often characterized in a pessimistic worldview – that nothing is going right or will ever go right. People who are depressed suffer from an overwhelming feeling (often fear-inducing) of hopelessness despite being in a world full of endless possibilities.

#2 – Losing interest in daily activities: Closely related to the first symptom, losing interest in daily activities is another warning sign of depression. Along with feelings of hopelessness and helpless is a sudden loss of interest in going to school or work – activities a person does on a day to day basis. Depressed individuals often think “Why bother?”

#3 – Changes in appetite: Feelings of depression can lead to appetite changes – your body may feel hungry but you just aren’t in the mood for anything. Not even favorite food items can improve your appetite. This is one of the main problems with depression – the physical effects it has on the body. Along with poor appetite is dramatic weight loss and compromised immune system.

#4 – Sleep pattern disturbances: People who are depressed often find themselves with a multitude of thoughts that prevent them from getting a good night’s sleep. They can toss and turn for hours but sleep will evade them.

#5 – Mood swings: Mood swings are a major characteristic of Bipolar disorder – which is characterized by periods of mania (extreme happiness) and depression. Chronic mood swings – from happiness to sadness, and even other emotions like anger can signify depression.


#6 – Lethargy: Lack of sleep and deteriorating physical health all add up to a feelings of lethargy – or very low energy. Being tired can be a sign that someone is going through emotional difficulties.

#7 – Behavioral changes: Acting out or being aggressive can also be a sign of depression. Teenagers and young adults who suffer from depression may act out and be aggressive towards others. People who are often described as “troublesome students” or “black sheep” maybe experiencing emotional or mental health problems.

#8 – Focusing and memory difficulties: You will notice that all the symptoms on this list are related to each other – and that most certainly includes this last item. Poor appetite, sleep disturbances, and low energy can lead to problems with memory and focus – resulting in poor school and work performance (which can be seen by others as “acting out”).

10 Foods For Fighting Depression

These foods have been extensively studied and can be helpful:

#1 – Chocolate: The best way to heal a broken heart is through chocolate! You will often hear girls saying that chocolate is a great way to curb sadness – and there is actually scientific evidence that supports that theory! Two different studies have found that chocolate can significantly improve a person’s mood, as well as alleviating chronic fatigue. [5][6]

#2 – Asparagus: You may find the presence of asparagus on this list to be strange but according to research it works! According to a published study by Singh, et. al. in 2009, asparagus has significant antidepressant activity, able to reduce stress and agitation in the test subjects. [7]

#3 – Green tea: Green tea is a great antioxidant – and a great antidepressant as well. Beyond tea’s relaxing properties, a study has shown that green tea was able to have a positive effect on people suffering from post-stroke depression, linked to green tea’s inherent antioxidant and phytochemical characteristics. The results of another study found that there was an inverse relationship between the prevalence of depression and green tea intake in the selected population. [8][9]

#4 – Avocado: It can be hard to find scientific studies that directly link avocados with a lower risk for depression but its omega-3 content has several. One of the most significant studies found that omega-3 fatty acids were an effective treatment for people suffering from Major Depressive Disorder (MDD) and people with undiagnosed depression (but exhibit the warning signs). [10]

#5 – Oatmeal: Oatmeal has high folate or folic acid content, which has been linked to depression management caused by different factors or co-morbidities. In 2014, a study found that corticosterone treatment caused depression, depression that was significantly relieved by folic acid intake. Similar results were seen in a study in 2013 where folic acid was able to combat depression caused by stress and antioxidant imbalance in the brain. [11][12]

#6 – Strawberries: A study in 2012 found that strawberry intake was linked to a decreased rate of mental health decline with progressing age. The study estimated that strawberries were able to slow “mental aging” by two and a half years, attributed primarily to the high antioxidant content of the fruits. While the study didn’t focus on depression, advanced age and a decline in mental health has been linked to depression – something strawberries can apparently help manage. [13]

#7 – Cashews: Cashews are an excellent source of tryptophan – an amino acid that is synthesized by the body into serotonin, a neurotransmitter whose low levels has been linked to depression. A study actually found that people diagnosed with Major Depressive Disorder had low levels of tryptophan. By boosting your tryptophan intake, you can help reduce your risk for depression. [14]

#8 – Walnuts: A Polish study published last year in 2015 listed walnuts as a significant food item that could help in the management of depression. Walnuts, like avocados, are a good source of omega-3 fatty acids, and can be included in the diet for risk reduction in terms of depression. [15]

#9 – Oranges: Oranges are one of the highest vitamin-C- containing fruits, known for its immune-boosting capabilities. However, ascorbic acid or vitamin C is able to help with depression as well, seen in a study published in 2015. The study found that treatment with ascorbic acid was able to reduce depressive symptoms caused by high levels of tumor necrosis factor. [16]

#10 – Blueberries: A recent study in 2015 by Tan, et. al. concluded that blueberry extracts were able to have positive effects on neuronal and mental health. The researchers discovered that blueberry extracts improved memory and hippocampal expression; the hippocampus being one of the areas of the brain that control emotions. These results suggest that blueberries can also help with the management of depression, which has been strongly linked to cognitive decline. [17]

References:

[1] Depression and Bipolar Support Alliance. Depression statistics. http://www.dbsalliance.org/site/PageServer?pagename=education_statistics_depression

[2] WHO. Depression Fact Sheet. http://www.who.int/mediacentre/factsheets/fs369/en/

[3] Mayo Clinic. Depression (major depressive disorder). http://www.mayoclinic.org/diseases-conditions/depression/basics/symptoms/con-20032977

[4] National Health Services. Clinical depression – symptoms. http://www.nhs.uk/Conditions/Depression/Pages/Symptoms.aspx

[5] Sathyapalan, T., et. al. (2010). High cocoa polyphenol rich chocolate may reduce the burden of the symptoms in chronic fatigue syndrome. http://www.ncbi.nlm.nih.gov/pubmed/21092175

[6] Scholey, A. & Owen, L. (2013). Effects of chocolate on cognitive function and mood: a systematic review. http://www.ncbi.nlm.nih.gov/pubmed/24117885

[7] Singh, G., et. al. (2009). Antidepressant activity of Asparagus racemosus in rodent models. http://www.ncbi.nlm.nih.gov/pubmed/18692086

[8] Di Lorenzo, A., et. al. (2016). Antidepressive-like effects and antioxidant activity of green tea and GABA green tea in a mouse model of post-stroke depression. http://www.ncbi.nlm.nih.gov/pubmed/26626862

[9] Pham, N., et. al. (2014). Green tea and coffee consumption is inversely associated with depressive symptoms in a Japanese working population. http://www.ncbi.nlm.nih.gov/pubmed/23453038

[10] Grosso, G., et. al. (2014). Role of omega-3 fatty acids in the treatment of depressive disorders: a comprehensive meta-analysis of randomized clinical trials. http://www.ncbi.nlm.nih.gov/pubmed/24805797

[11] Rosa, P., et. al. (2014). Folic acid prevents depressive-like behavior induced by chronic corticosterone treatment in mice. http://www.ncbi.nlm.nih.gov/pubmed/25316305

[12] Budni, J., et. al. (2013). Folic acid prevents depressive-like behavior and hippocampal antioxidant imbalance induced by restraint stress in mice. http://www.ncbi.nlm.nih.gov/pubmed/23142187

[13] Devore, E., et. al. (2012). Dietary intake of berries and flavonoids in relation to cognitive decline. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3582325/

[14] Ogawa, S., et. al. (2014). Plasma L-tryptophan concentration in major depressive disorder: new data and meta-analysis. http://www.ncbi.nlm.nih.gov/pubmed/25295433

[15] Muszynska, B., et. al. (2015). Natural products of relevance in the prevention and supportive treatment of depression. http://www.ncbi.nlm.nih.gov/pubmed/26276913

[16] Moretti, M., et. al. (2015). TNF-α-induced depressive-like phenotype and p38(MAPK) activation are abolished by ascorbic acid treatment. http://www.ncbi.nlm.nih.gov/pubmed/25836357

[17] Tan, L., et. al. (2014). Cyanidin-3-O-galactoside and blueberry extracts supplementation improves spatial memory and regulates hippocampal ERK expression in senescence-accelerated mice. http://www.ncbi.nlm.nih.gov/pubmed/24709099

Why Lifting Matters

When it comes to fitness in America today, there is a unspoken predisposed allegiance to cardio and functional training. While there’s nothing wrong with that, but resistance training has value. Maybe you’re convinced you shouldn’t lift weights because you prefer not looking like The Hulk. Maybe you figure you just wouldn’t like it, since you’re not one of those CrossFit types.

Though I don’t want to be confrontational about it… you’re wrong. Strength training not only builds muscle but can prevent disease, relieves stress and will definitely help you lose weight.

Here are 13 great reasons to include a little work with the weights into your fitness repertoire.

1. You’ll live longer.
While most forms of regular exercise can add years to your life, strength training in particular has big benefits. As we get older, the more muscle mass we have, the less likely we are to die prematurely, according to 2014 research from UCLA. “In other words, the greater your muscle mass, the lower your risk of death,” study co-author Arun Karlamangla, M.D., said in a statement. “Thus, rather than worrying about weight or body mass index, we should be trying to maximize and maintain muscle mass.” And what better way to maximize those muscles than by pumping iron?
2. For better sleep.
Regular exercisers — especially those who truly push themselves — report the best sleep, and weightlifting is no exception. In a small 2012 study in older men, researchers found that resistance training reduced the number of times the study participants woke up during the night, as compared to a control group who performed no exercise.

3. Your progress is so noticeable.
There’s nothing that feels quite as rewarding as setting a goal and crushing it. If you’re new to strength work, you’ll find that a weight you once thought was impossible to lift starts to feel easy sooner than you might imagine. Add to that, you’ll feel like a conqueror.

4. To protect your bones.
Weight-bearing exercise and particularly strength training is thought to increase bone density, reducing the risk of fractures and breaks among older adults.

5. To boost your balance.
Of course, one major cause of bone breaks as we age is falling. Some of weightlifting’s benefit in protecting against osteoporosis may be improved strength and balance, resulting in fewer falls. Indeed, research suggests that various resistance routines can reduce an older person’s rate of falling by around 30 percent.

6. It can make you happier.
Like many forms of physical activity, a little lifting can work wonders for your mental health. Strength training has been linked to reduced anxiety and depression symptoms as well as improved self-esteem, and it may even give your brainpower a boost.

7. To look better in your clothes.
Now, we don’t suggest you lift weights (or do any exercise, for that matter) solely for appearance — there are just so many other benefits! — but when it comes to slimming down, endless hours on the elliptical may not be getting you any closer to the results you desperately seek. In fact, building muscle may help you lose fat more effectively than simply doing cardio. “If you’re looking to lose fat, go with strength training,” trainer Nick Tumminello, author of Strength Training for Fat Loss told Business Insider. “Watch your diet to reveal your shape, and strength train to improve that shape.”
8. To burn more calories.
Simply having more muscle on your frame helps your body burn up extra calories — even when you’re sitting completely still.

9. You can do it in under 30 minutes.
Adding strength work to your regular exercise routine doesn’t have to eat up the tiny bit of free time you had left in the day. In fact, lifting is one area where more is not always better — around 30 to 60 minutes a week, total, is plenty, according to Runner’s Times.

10. And you don’t even have to go to the gym.
We’re using the term “lifting weights,” but the world of strength and resistance training includes a whole host of options outside of what you’d find at the gym. You can “lift weights” with cans and jars you find in your kitchen. You can “lift weights” using only your body. You can buy a pair of five-pound dumbbells and lift along with a DVD in the comfort of your own living room, where the only person checking you out in the mirror is you. In fact, if you’re new to strength training, many moves are safer if performed with just your bodyweight until you can get the hang of perfect form. Plus, many of those machines at the gym aren’t adjustable enough for the wide range of bodies that use them.

11. To run faster (really!)
Or swim longer or bike harder or get better at just about any other athletic endeavor you fancy. Why? Because you’ll be cultivating stronger, more powerful muscles to then put to good use. Also, strength training can help prevent injuries in other athletic pursuits, by helping correct muscle imbalances that in turn throw your form — even just while sitting or standing — out of whack.

12. Aids in heart health.
Despite the name, cardio isn’t the only form of exercise with cardiovascular benefits. A resistance training routine has been shown to lower blood pressure, in some cases as effectively as taking medication. The American Heart Association recommends adults aim for at least two strength training sessions a week.

13. Because then you can wear shirts like this

You can’t ban these guns - Men's Muscle T-Shirt

In closing, this is not a end-all, be-all list. This is another list, a tool to help you meet and exceed your fitness goals.

 

 

AN IMPORTANT MESSAGE

Okay people… I just wanted to say one thing. I sincerely appreciate your support in my blogging and fitness endeavors. It means a lot to me that you like what I write (and repost). Those of you who follow me on wordpress– thank you. If you follow me on twitter @halcyonfg16… thank you. On the facebook version of this blog… vid.me… wherever… I graciously and humbly give you thanks for your patronage.

One of these days I am going to have to do something for you all. Real talk.

Thank you for your time.

BATES’ TOP TEN STRENGTH/SIZE EXERCISES

NOTE: This is MY list, not a definitive list made elsewhere. This is basically what got me big. The basics… THE BASICS ALWAYS WIN.

 

Yes, this is still “The Basics Always Win”, but I am taking a different path on this one. I am going over my top ten favorite strength training exercises. These are foundational, but brutal. They got me big… and will get you big as well.
As always, use caution when strength training. Always consult your primary healthcare provider before starting any fitness regimen. Now, the list.

1) Bench Press. Called “The Grandaddy of Em All”, this exercise is king for a reason. Raw, animalistic strength is evident. It is noted that the bench press does tax the Central Nervous System a bit. Risk of injury is high, so technique and a bit of reason will come in handy.

2) Barbell Squat. Yet another brutal, yet simplistic exercise. This is another exercise that emphasizes technique, skill and a bit of courage lol. High risk of injury here as well. D
3) Bentover Row. This very simple exercise is all about blasting the upper back. Power, pure power.

4) Barbell Lunge. Used by athletes for ages to develop size in the quads, hamstrings as well as overall growth, this exercise is also dangerous for the knees (especially if you go too heavy).

5) Lying Dumbbell Flyes. This exercise is all about power, concentration and technique/form. Injury to shoulders, arms and chest is high. All-around exercise for great strength and looks.

6) Lawnmowers (Dumbbell Row). This exercise shores up the back, shoulders while scuplting the upper body as a whole. Great strength, thickness and width is a certainty.

7) Standing Dumbbell Press. All-around strength. Great for shoulders, back, neck even the chest gets a bit of work. Form, form, form. You need to use a weight that is comfortable, but challenging.

8) Dumbbell Curl. Timeless exercise. All about form, strength and patience. Yes, the politicians can’t ban the guns, but you need good form and a weight that is comfortable yet challenging.

9) Skullcrushers (Pullover Press). Animalistic power, size and savage strength is the name of the game here. Form, form, form!!!
10) Behind-neck press. Awesome for size, strength and bragging rights.

In closing, these are only ten of the many exercises that I consider great. Hopefully some of you gym rats out there can use what I have been using to get results, because that’s what it’s all about: 1) Good form 2) Passion 3) Results. These are the basics. THE BASICS ALWAYS WIN!!