Consistency This means to make something routine. Whether it be going to the gym, eating right, learning something new, or practicing a sport, consistency is making the dedication to doing something. Be careful though, don’t let your efforts go stale by going too hard up front or losing motivation by not noticing immediate improvement. Consistency is the understanding that I’m not where I want to be today, but with a continuous effort I WILL be there soon.
Discipline To be disciplined is to be strong in the face of temptation. To be strong in the face of temptation is to be aware of the temptations that will draw you astray. If your goal revolve around your physique, learn what temptations may appear so you’ll know how to handle them. Cheating on your diet, and skipping gym sessions are the deadliest sins for your efforts. Learn how to talk to yourself when these temptations arise. Be strong, and know through your suffering will come greatness!
Intensity With all of your efforts in life, do it with your whole heart. Never start a task if you are not completely involved. If you ever feel a lack of motivation, reflect on yourself. Learn why you don’t feel into doing something; you’ll quickly learn a lot about yourself and see that no reason will suffice for a lack of passion. Go at it with your whole heart and you will be greatly rewarded.
Challenging Don’t take the easy road. To fail out of fear is not the same thing as to fail out of trial; for a trial is an effort, and an effort is rooted out of love. To suffer is an expression of love. For all that you do in life; if your heart is there, and you suffer, be comforted with the knowledge you are on the right path and success will follow.
Now that you understand the attitude required for attaining any goal, we can discuss your specific needs. When your goals are set on your physique there are three factors involved: Diet, Exercise, and Rest. If any one of these three is off - the stool topples over. This strategy puts your body in the conducive environment for optimal hormonal health! Diet: Eat high quality proteins, fats, and carbohydrates. Good sources of protein are foods like fish (Salmon, and Sardines), chicken, and beef. For your meats try and get organic and grass-fed if possible.
Good sources of fats are foods like olive oil (uncooked is best), coconut oil (uncooked), avocados, almonds, and butter. Good sources of carbohydrates are foods like potatoes (all types), quinoa, brown rice, 100% whole grain macaroni, and various beans. All of your meals should be a combination of these three macro ingredients. Mix in a good amount of fruits and vegetables (vitamins and minerals) and you’ll have a great balanced diet that will be more conducive for muscle development.
The best part is, the food I eat every night takes about 10 minutes to make. Eggs, Potatoes, and Frozen vegetables…Done. Exercise (If you’re a male it’s all about Testosterone, if not, it’s all about the fat burning) Check out this answer I just wrote, it discusses finding motivation to be active: How should I get motivated to hit the gym every day? Lift heavy weights. Performing heavy weight training also trains something that is most times neglected during light weight training; the central nervous system connection.
By lifting heavy weights you’re actually improving the connection between the muscular system and the central nervous system. This improvement allows for more muscle fibers to be recruited. Here is where the trickle down effect occurs, leading to the importance of testosterone: More muscle fiber recruitment means more micro tears occurring, more muscle tears means more repairs required, these repairs are done by protein synthesis - and protein synthesis is the key.
All of these micro tears require calories to repair them. These calories are burned at an accelerated rate post workout. So, by working out you’re inevitably burning more calories than eating. Testosterone binds to receptors on the surface of muscle cells and amplify the biochemical signals in muscle tissue that result in protein synthesis. With more repairs needed (caused by lifting heavy weights), more testosterone is recruited to allow for more protein synthesis.
This is why training legs is so important for increasing testosterone levels, being such a large muscle group - you’ll have more tears that need to be repaired. So that’s it, lifting heavy weights works your central nervous system which allows your body to recruit more muscle fibers, causing more muscle tears, causing a higher demand for protein synthesis which is alleviated by higher levels of testosterone binding to receptors allowing for recovery.
So lift heavy! Over at fitvocate-com we have a free workout generator; this allows you to choose your workout every day so that you’ll always know what you’re game plan is when heading to the gym. We preach to keep your workouts challenging. Challenging means that for every rep of every set you’re using a weight that requires maximum effort to properly perform the prescribed number of reps.
Rest You may be able to workout 6 days per week for 90 minutes but are you giving your body enough time to rest to do it consistently? High levels of consistent stress with little sleep (Less than 6 hours per night) can cause more harm than good. Be sure that you have adequate time to recover a specific muscle before going back into the gym to work it out again. Shoot for about 24 hours before hitting the muscle group again, and aim to get about 7 - 9 hours of sleep EVERY night. Put all prejudices aside, and try doing this for a couple of weeks.
I’ve been through it and I know the struggles, you can do this! Remember: Diet, Exercise, and Rest. If this is truly something you desire to achieve, you will find a way to make it work! I know this is a long answer, but this is a big topic. I hope you learned a lot from this. Remember: Consistency - Disciplined - Intensity - Challenging I hope the best for you and your fitness goals!
Must read: A revolutionary weight loss system known as Fat Decimator
Note: Original article www.quora.com
Comments
Post a Comment