Spirit. Steel. Strength.

Stated simply, the goal
of this exclusive
eColumn is to focus on
getting stronger through
very simple principles:

Spirit—what you are
on the inside is infinitely
more important than
what you are
on the outside.
Steel—every Seasoned
Senior™ should include
a fitness system
of weights and
resistance training.
Strength—getting
stronger should always
include a balance of
aerobics, stretching and
a strength-maximizing
food intake program.
To make clear the simplicity of bodybuilding I've arranged a list of six basic keys to successful
training. They're nothing new and read like the same stuff in any motivational book on the market
today. Yet they offer valuable insight and are essential to getting started and sticking
to it:

  1. To make clear the simplicity of bodybuilding I've arranged a list of six basic keys
    to successful training. They're nothing new and read like the same stuff in any
    motivational book on the market today. Yet they offer valuable insight and are
    essential to getting started and sticking to it.
  2. Set a realistic goal - short and long term.
  3. Plan an orderly and thorough routine to train the entire body.
  4. Make a commitment to stick to your routine for 4-5 weeks - - to begin to see
    changes and benefits, develop perseverance and create a habit.
  5. Enthusiasm for training must be recognized as the main and driving force to
    perform successfully.
  6. Ease into a training program with a wholesome, thoughtful nutritional plan -
    proper food, order and amount of consumption.
  7. Be confident from the beginning that the application of these sound principles
    will produce the desired results.

GOAL SETTING
Be realistic in your goal setting. It's important from the very beginning and throughout your
training to experience victory in each and every workout. Ease into your training with good
energy, being careful not to overload yourself and fall victim to mental and physical burnout.
Planning to look like Rambo by the end of summer will be frustrating and you may give up your
training entirely.

ORDER IN TRAINING
Decide how much time you have to devote to your training -
how many hours per day and how many days per week. Based
on this schedule, design an orderly and efficient routine that
includes only basic exercises. Working your mid-section first,
followed by chest, back shoulders, biceps, triceps and legs is
always a good rule of thumb. Choose two exercises per body
part, three to four sets of 8 to 12 reps with a day's rest
between muscle groups if you're just getting started.

In organizing an exercise program, keep your eyes and ears
open. Scan the Web, magazines and books, visit the gyms
and get input from your friends and mentors. An orderly and
intelligent training routine is the major tool in achieving your
bodybuilding goals.

    COMMITMENT
    We now come to commitment, the Big Power Switch of our mental mechanism to see
    if we have the juice to crank over the engine and keep it running. Commitment is
    your personal promise - your word of honor - to realize your challenge and is vital in
    aspiration. The naturally occurring ingredients of commitment are consistency,
    persistence and determination. These gut disciplines engaged with patience and
    faith set you in positive motion toward your muscular goals.

    ENTHUSIASM
    Each workout is a unique and separate experience unto itself. Events of the day,
    mood, energy levels and tensions effect every performance differently. Gather up as
    much enthusiasm as possible before each workout so you enter the gym with energy
    and a positive attitude. Your training must not become drudgery or a chore that has
    to be done. This is negative energy, producing negative results and must be willfully
    resisted.


PACE AND ATTITUDE
Keep your workouts tight and efficient, leaving no room for boredom or idle thought. You should
quickly develop a mature training attitude allowing no interruptions in the flow of exercise from
start to finish. This is not to suggest that you hurry in your training. A hurried attitude produces
anxiety, nervousness and agitation, resulting in negative performance and loss of concentration.
Quite the opposite, here I encourage a steady lean on your training - setting a vigorous pace that
reflects excitement, confidence and determination.

A FINAL NOTE
Become totally involved with each workout, each set and each rep. Focus on the performance of
the exercise, the muscles involved and the feelings that result. Look for your particular groove
and sense the burn. Training form is your priority and practice makes perfect. Learn to lift weights
smoothly, sacrificing the poundage used to gain quality in your performance. Don't be anxious to
overload your body and struggle to lift more than you can handle. This will create poor style and
result in disappointment. These register as failures and drain your resources.
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MyBestYears.com NOTE: Strength-building and physical fitness can make your life better in so many ways.
It's never too late to make the decision to become more active. However, it is always advisable to check with
your physician/health practitioner before making lifestyle changes.