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| 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 diet. |
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:
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.
PACE AND ATTITUDE
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.
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:
- Set a realistic goal - short and long term.
- Plan an orderly and thorough routine to train the entire
body. - 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. - Enthusiasm for training must be recognized as the main
and driving force to perform successfully. - Ease into a training program with a wholesome, thoughtful
nutritional plan - proper food, order and amount of
consumption. - 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.
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.
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.
|
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| One of Dave Draper's many magazine cover photos |