Weight Training is the Quickest, Easiest Way to Change the Body (Quick Fix Fit Read)

The quickest, easiest, most effective way to change your body is by pumping iron. As a personal trainer, I have watched as females and males between the ages of fourteen and ninety succeed in changing their bodies literally overnight through weight training. I’ve always said, if you choose to lose weight without weight training, you may lose the weight but will have the same old body as before only smaller. With weight, training you can create and reshape a better body. Not long ago, weight training was primarily a male activity.

However, nowadays many women recognize the benefits of weight training. Some women are hesitant to train with weights because they are afraid of bulky muscles. Let me assure you, it is physically impossible for women to get that type of body through weight training alone: to get that body you need to consume many more calories and take steroids. Pumping iron is just a tool used to create a better looking, stronger, healthier body.

Pumping iron will lift your buttocks, firm those wiggly thighs, and tone those muscles on the backs of the arms that we used to see and make fun of on our schoolteachers when they wrote on the chalkboards. You will also build more muscle, which will assist you in becoming a fat-burning machine; with more muscle, you will have the ability to burn fat even as you sleep. I’ve seen my overweight clients have ‘bad eating’ days and miss out on their fat burning walking programs for days, but continue to lift weights to successfully maintain their bodies. Pumping iron gives you more energy, makes you a stronger and more confident person, and helps you to look and feel better than ever.

Key to the Ultimate Muscle Building – Fat Loss – Fitness – Success Mindset

A few years ago, I regularly had those brief but friendly verbal exchanges with a fellow gym member upon arriving at the facility each day for my muscle building workouts. You know the kind of interaction I’m referring to; just some small talk and friendly joking with someone you never get to know outside of that one specific setting. I recall having a conversation with him on one particular day that went something like this:

“Hey Scott… how’s the training going?” “It’s going great, Mike”, I answered. “But I’m feeling a bit tired today.” “Well… “, he said almost perfunctorily. ” At least you’re in here. You showed up for your workout and that’s better than a lot of people”

Interestingly, I cringed a bit at the sound of those words. ‘At least I’m in here?’ What if the muscles I had come to work that day were in dire need of one more day’s rest? What if working them prior to that rest would be the catalyst that sends them down a spiral of over-training and inadequate recuperation? If that were the case, then showing up would be about the most counterproductive thing (in regard to bodybuilding) I could do that day.

Although Mike’s point made sense within a specific circumstantial context, I detected traces of a mentality that’s all too common among us and all too subtly damaging to human potential. This mindset rears its ugly head in every life context. It resides within each of us in varying degrees, depending on the life setting and circumstances. I will refer to it here as simply – the Motive-Driven Mentality.

The motive-driven mentality sits in direct contrast to the Outcome-Driven Mentality. The outcome-driven mentality is concerned with objectively measurable outcomes that result from our actions. By contrast, the motive-driven mentality is displayed when we congratulate ourselves for our intentions rather than concerning ourselves with the effects of our actions. When we hurt another person’s feelings and the first thing out of our mouths is “I didn’t mean it”, we are (in that moment) saying: “judge me for my motives and forget about the actions”.

Unfortunately, the tendency to be driven by motives is especially prevalent in the contexts of bodybuilding, fat loss, and fitness. It’s displayed when gym members drift from one piece of workout equipment to another with no objective other than to “get a good workout”. With such an ambiguous short-term goal, it’s transparently revealed why the very same people will congratulate us for simply showing up at the gym. If we’re not driven by the consequences of our actions, we end up patting ourselves and others on the backs for activity – no matter how blind that activity might be.

The best mindset for success in life is to be as outcome oriented as possible. This is vitally important in all life contexts where more success is sought, regardless of how we define that success. When frustration sets in due to our current lack of understanding of what strategies will bring forth the outcomes we desire, we must rein ourselves in before that flustered state leads us to letting our intentions feed our egos. If that happens, we’ve been bitten by the motive-driven mentality.

Reining ourselves in is mostly a matter of how we set and pursue goals. Those goals need to be specific and accompanied by measurable steps that beat a path to their achievement. For example: When I enter the gym, I know precisely what my objective is and what I need to do in order to meet it. I know how that objective sits within the path to my long-term goal and I know upon leaving the gym whether I’ve met that objective. The rewards of this mindset, accompanied by an effective workout strategy, have far exceeded any fleeting pleasure I once derived from workout spontaneity. In other words, the results from an outcome-driven mentality in bodybuilding have made those of the motive-driven ones pale by comparison.

So much of success in life depends on our mental approach. Therefore, it’s important for us to honestly assess our mental strategies and discover how they affect our outer ones. Above all, when we detect that we’ve succumbed to a tendency to be self-congratulatory for our terrific motives rather than the consequences of our actions, it’s probably time to psycho-evaluate ourselves within the context in question. This can lead to an outcome oriented mentality, which provides a foundation for the ultimate success mindset.


Scott Abbett is the author of HardBody Success: 28 Principles to Create Your Ultimate Body and Shape Your Mind for Incredible Success. To see his personal transformation, visit www.hardbodysuccess.com

Muscle Recovery

It’s the goal of every new bodybuilder to build up as much muscle as possible in the least amount of time. In their eagerness to gain quality muscle mass their routines grow progressively longer and longer until their bodies are unable to fully recover between workouts. If you work out excessively and don’t get enough rest, then you are ignoring muscle recovery, and your muscles will not grow.

The best way for your body to restores itself is to make sure you get the proper amount of sleep each night. Getting enough sleep and rest are two essential factors that determine your recuperation and muscle recovery between workouts. The amount of rest the average bodybuilder needs on a daily basis can vary from 8 to 10 hours. The main objective is to get enough rest so you feel completely rested when you wake up the following day.

Over training can severely hamper your muscle recovery. Over training will happen if you make these two mistakes: excessively frequent training sessions and long workouts. Here are the main symptoms of over training: lack of enthusiasm for training, persistently sore joints, nervousness, lack of energy, sleeplessness, frequent illness, elevated morning blood pressure and elevated morning pulse. If you have been experiencing 2 or more of these particular symptoms, you are probably over training.

Watch how many sets you are performing and your training frequency. If you are completely new to weight training or a beginner, try a 3 day a week workout routine. Your body will let you know when it’s ready to train more frequently. Recovery is just as important as training and following a proper diet. Because many people often overlook this fact, they spend more time sick or sore than they do gaining muscle mass. Do not attempt to work out like a pro bodybuilder. These bodybuilders have spent a better part of their lives weight training and improving their recuperative abilities. If you try to imitate one of their routines you will be disappointed with the results.

These are some of the main reasons why understanding the muscle recovery cycle will make a huge difference in your muscle building goals.

For more information on bodybuilding and muscle recovery visit the Muscle Building Program

Using Unstable Surfaces For Maximum Fitness Strength Gains

Research shows that the lower part of the body, particularly the legs, is the most overlooked and under developed aspect of our bodies. Unfortunately, you see so many guys out there with no balance to their physic. It’s great to have big biceps and a barrel chest, but your body will look out of proportion if you don’t consider your legs.

In fact, training your legs has a number of other benefits such as increasing testosterone that will assist you gaining muscle mass in other areas! When you train your ‘lower half’, the major groups of the body are emphasized producing strength that generates power right throughout your body.

So what is the best way to build your lower body and legs? Most people would answer “free weights” and that is partially true. We all know (and some people are even a little scared) the importance of foundation exercises here; squats, lunges and power cleans. You get the picture.

Now back to what the research is saying. We know that true power is generated from your core by having strong legs and that free weights are more effective than machine weights. The way to ensure you are getting a complete workout is to exercise on an unstable surface. By that I mean using a stability or swiss ball. You’ve all seen them in the corner of the gym or being used in the ‘girls’ classes but research has now proven that performing some of your workout on these unstable surfaces recruits more muscle fibers than traditional exercises such as normal squats.

Some of the exercises I recommend include one and two legged squats on a half stability ball (often known as a bosu ball) and working up to squats standing on a full stability ball. This will take some practice but the benefits are definitely worth the effort. Another great leg exercise is the stability ball hamstring curl. This exercise is performed laying on your back, heels on the ball and your but raised off the ground. Roll the ball in towards you by bending your knees and hips, hold then straighten your legs to roll the ball to the start position. Try varying this exercise and making it harder by placing only one leg on the ball. This will also recruit your abdominal muscle as your body needs to work hard at balancing itself on the ball. What a great way to work two body parts at once!

Swiss ball abdominal exercises should also be a regular component of your weekly schedule. I have found using a stability ball once a week for abdominal exercises has dramatically improved lower back and core strength.

While this article has focused on the importance of the lower body, it should be noted that unstable surface training is vitally important for upper body development as well. Some great exercises include push up on stability ball, shoulder press (while standing on bosu ball) and dumbbell chest press (lying on stability ball).

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