Tiger Woods is the only one I know who has the ability to stop his down swing on a dime when it just does not feel right to go through with it. How does he do it? Over the years I have been able to teach myself one of the most important elements in making the most out of my workouts. What is it? It’s the ability to tune everyone, everything and every sound out in a blink of an eye.
We see it played out in movies where a baseball pitcher blocks out all the roaring fans and only concentrates on the catcher’s mitt in silence. This is the keen ability to focus with lazar like power.
One of the main reasons I became a champion bodybuilder at very young age is because I have mastered this technique. Today, I walk into a gym, step on a treadmill, or go out for a walk and the only thing I am aware of is the task at hand. I block every one and every thing out. No it is not always easy, but it is very effective.
This is not a technique you can read about in an anatomy book, it will take practice on your part. It is a discipline within itself.
Here are some general workout rules that have helped me master the art of focus during my workouts;
1. Go through your workout in your mind first before you even get to the gym.
2. Take a water bottle – eliminate all excess wasted time.
3. NO cell phones during a workout – This goes without saying.
4. Visual the muscle that is moving the weight.
5. Work the room just like a social gathering.
6. Keep a flow into your workouts.
7. Practice every single workout – over and over and over again.
If you want to get the most from your workouts you need to work smarter rather than harder. Focusing on the task at hand in a lazar like fashion may be the key to you being a champion in your own right.
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For those who spend more than 1 minute on strength
training workouts, you are wasting your valuable time!
Wouldn’t you want to strength train in the most
effective, scientifically feasible way, and increase
your muscle and strength by multiple percentages?
One (1) minute muscle developing workouts are done
ONCE per week or less. That calculates to
maximally 4 minutes of strength training exercises per
month! I am sure many people are saying that I have
gone mad. The famous words, “he’s got to be kidding”
are ringing vigorously in my ears. Dear reader, I am
NOT kidding! Thousands of people are now exercising
less while getting tremendously better results. It is not just me stating this; the scientific documentation by far speaks
louder than our conversation.
I would like to tell you about a client of mine named Todd.
Todd, a relatively lean 46 year old, wanted to improve his
strength and muscle tone. Prior to consulting with me, he
followed the typical 3 days per week, 3 sets per exercise,
and 3-4 exercises per body part routine. Todd was following the program John, his neighbor, told him about. Neighbor John received all his information from typical “bodybuilding magazines.”
Yes, Todd did get results in the beginning due to the initial
adaptation of physical activity, but after three months, gains kept coming slower, and slower until there was no progression
at all in his strength and muscle size. As a result of limited
progress, Todd told me he hated to workout. He said he was tired all the time, and workouts were taking up too much time in his life. This is precisely the point in which he contacted me for help.
I quickly diagnosed the reasons for his challenges, and
enthusiastically told him to take three, yes THREE weeks
off where he would not lift one single weight. After the
three weeks, I explained to him his program was not
effective, efficient, nor based on rational, sound exercise
science principles.
Todd’s initial program took him 4 hours per week; therefore, I
condensed it down to 1 minute per week. He was hesitant,
and thought I was joking. However, I reasoned with him, and
he started to see significant strength, and muscle gains
not monthly, but after each workout. My rational approach
to his new effective, efficient, result producing program is attributed to hi intensity, Static Contraction Training.
The majority of driven bodybuilders are not thinking
logically, or scientifically about what they are doing. They just do what the next person does. This current non-rational bodybuilding approach, that has been around for decades, leads to wasting valuable time, overtraining, and lack of long term progress. Hi intensity, Static Contraction Training does neither of these!
First of all, Static Contraction Training is based on the principle of activating the absolute maximum number of muscle fibers possible in their greatest strength range, therefore, triggering the muscle fibers to adapt by getting stronger and larger in size.
Please be aware, strength training is not aerobic (low intensity, high volume work. ) It is a high intensity, all out maximum effort for an extremely short duration. Muscle growth can be broken down into two main principles which I have practice for years, intensity and rest/recovery. In order to stimulate muscle growth, you need to provide a greater intensity or apply a greater stimulus than you generated in
the previous workout, thus, activating the growth mechanism.
Once this highly complicated growth mechanism is triggered, you MUST let the body replenish its limited reserves, compensate for the stimulus, and overcompensate to adapt for another training session. The precise amount of rest is mandatory in order to complete the muscle growth process. In the event you fail to allow sufficient recovery time to occur, you most definitely will short circuit the growth process, significantly compromising results.
Another crucial aspect of progressive results is tracking
progress, and rest days between workouts. If you are not progressing each workout, you need more recovery time. If you are progressing each workout, you have optimized your rest
days. There is no fixed program for all. It is specifically individual. Some will need 4 days rest between workouts, while others need 12. Your specific numbers will dictate your rest days.
When performing Static Contraction Training, your
objective is to statically (without motion) hold the maximum amount of weight you can in your strongest range of motion
for 5-10 seconds. Record that weight, and move on
to the next exercise. If your intensity is high enough,
and your rest is optimal, your numbers will
skyrocket! This translates into significant strength,
and muscle gains.
I could go on forever regarding the science, and
studies to back Static Contraction Training, but for the
scope of this article I want to cover the basic, core principles.
For a detailed, tell all, guide to Static Contraction
Training, I highly recommend the Train Smart ebook.
For those who prefer working out in their homes, a
brilliant friend of mine designed an amazing
home gym that is built only for Static Contraction
Training. It is truly a cutting edge scientific
breakthrough. Check it out at, meter and all, it is like
nothing you have ever seen.
For additonal information on the XF-7000 and Train Smart ebook, click the link below which will take you to a recent edition of Wellness WORD Newsletter.
http://www.WellnessWord.com/ww91505.htm
The information above will get you started on your way
to investing the absolute minimal exercise time while getting
better results than any other bodybuilding protocol available today.
Enjoy your muscles in minutes while training intelligently!
* Please Note: Consult your physician prior to starting any exercise
program.
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Feel free to reprint this article in its entirety in your ezine, Blog, Autoresponder, or on your website as long as the links, and resource box are not altered in
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Jim O’Connor - Exercise Physiologist / The Fitness Promoter
Copyright (c) - Wellness Word, LLC
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I am sure that most of you will know that your skin is the largest organ of your body, the skin can absorb chemicals in to your blood stream which in turn, will be distributed through out your body system. Many people assume that your skin is watertight and therefore is a protective cover, well it certainly is a protective cover, but it is unable to keep out chemicals either toxic, or non - toxic. That is why there are such medicinal patches like Hormone Replacement Therapy, or Nicotene patches to help you stop smoking, the chemicals are absorbed slowly through the skin.
Most homes and bathrooms are loaded with toxic chemicals, the first one to think of, is your Deodorant, these are designed to penetrate your skin, it has also been suggested that this is the link to why women’s breast cancer rate is on the increase, along with many other chemically induced illnesses and irritations.
I know that a large number of so called experts deny this theory, perhaps some of them have vested interests and sometimes the research has been sponsored by the companies that manufacture these toxic products.
A recent study showed that the connection between chemically loaded deodorants and breast cancer were examined and it was found that a disproportionately high incidence of breast cancer occurs in the area where deodorants are applied, a scientist described the area as the upper outer quadrant of the breast.
Antiperpirants and deodorants contain a high percentage of chemicals known to have a number of toxic effects, which includes, aluminium salts,parabens (phydroxybenzoic acid) phthalates, butylated hydroxytoluene, and many others with scientific names that have never been studied for their long term effects or safety.
Why don’t we do something about it, well unfortunately we are all a little apathetic, most of these toxins are low dose and have an effect in the long term, if they don’t kill you the minute that you use them, or they don’t burn you or make you itch, or bring you out in a rash, why bother, its a long way down the track before anything will happen, so no demands are made upon the manufacturers of these products.
It was brought to my attention recently, a product in the United Kingdom with the brand name “Boots” a large old established Pharmaceutical company, it was made up of the following ingredients, Aqua, Cocamidoproply Betane, Sodium Laureth Sulphate, Sodium Chloride, Benzyl Alcohol, PEG-6 Cocamide, Citric Acid, PEG-120 Methyl Glucose Dioleate, Parfum, Sodium Methylparaben.
What do you think the product was for? It was “Tearless, Baby Shampoo”. We are using this on our small children.
What can you do about it? For a start, you can gradually change the products that you currently use, just do it one at a time as they run out, shop around and you will find that there are toxic and chemical free Antiperspirants, Deodorants, Shampoos, Hair Conditioners, Toothpastes, Soaps, Body Lotions, Moisturising Creams, just stop feeding your skin with all these toxins, when you really do not have to do yourself long term harm.
If you visit my websites there is more information on this subject, you can contact me, and I will forward you a free recipe to make your own Shampoo and Conditioner, that has no toxins or dangerous chemicals. We also have natural products that will help to restore your immune system.
Any questions you have please email me and I will try to answer you as soon as I can.
Article by Alfred Jones
Information Officer for
http://www.RUSweetEnuf.com Glyconutritionals.
http://www.SugarsR4U.com Goji Juice to Boost Your Immune System.
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