Moderation

Just like everything else; healthy eating and exercise are most profitable in moderation. Now moderation is relative to each person according to his/her own abilities. The only way we will be able to really reach our desired goals/results is by taking the "tortoise method." It is not realistic to think that in 3 months time we can reach "Hollywood like" results and still hold a day job. Now if you want to sacrifice social life, work, and any kind of delicious food, then yes, I guess you could look like the guys in 300 by springtime. It's simply not realistic or practical, or fun. Make it a commitment to make an overall lifestyle change and you will appreciate the effects of exercise and healthy eating much more than you would if you committed to being an outcast from society by going on a quick fix diet plan. Allow yourself to cheat once and a while with your eating and workouts. Make Saturdays your day off to enjoy delicious foods and take a break from exercise, and then on Sundays get back at it again with a light workout and wane yourself back into your weekly regiment. Everyone is different and everyone's body responds differently, don't compare yourself to anyone but yourself. Motivation needs to come from within, or you will never achieve what it is your setting out to accomplish. Another reason moderation is beneficial is because you won't ever truly be "content," meaning that if you were to try and reach all your goals in a short period of time, then you would be "done," and "satisfied." But, if you allow for some cheating then you will always be able to say " I can improve." The roller coaster effect is what people often find themselves doing when it comes to getting into shape, they will go all out for a period of time and reach and goal and then often fall back to where they once were. Make it a habit that when you take 5 steps forward take one small step back and then continue to go forward; instead of taking 10 steps forward and stopping; this way you will never plateau or fall all the way back down. Keep getting after it and remember there are 1000's of people just like you, and you are not alone in the Battle.

Smith Machine for Growth and Recovering

Recently coming off another injury to my shoulder I went to a professional bodybuilder/trainer for advice.

Problem: I found myself unable to lift heavy and not injure my shoulder, this put me at a dead end road without making any strength or size gains. The advice I received was so common sense it never dawned on me before to make this easy yet necessary change.

Solution: I went from lifting heavy on a flat bench to lifting heavy on a smith machine. This was something so simple and easy but has made a big change in my workouts. This is a good way to still push your muscles to grow using heavy weights but gives you more support on your tendons, joints and cartilage during this heavy push. It takes a lot of stress off of these supporting muscle groups and helps your body heal from its previous injuries. Another Bonus to using a smith machine is it allows you to get more comfortable with lifting and feeling the heavy weight come down at you. after all a lot of this game is "Mental"

Note: Even though your using a Smith machine it is always wise to use a spotter to help aid you during a heavy weights day.

Progress: withing 2 weeks I went from lifting 275 @6 Reps on the Flat Bench to 315 @8 Reps using the Smith machine. Life is good and shoulder is healing!!!

To all you resolutes!

A new year, and new you! That's what we see all over fitness magazines this time of year; only one problem, you're still the same you as a week ago! The "new you" will come only after you make a commitment and actually do what's required. Next year you can say its a "new me" after looking back after a year of hard work, but not yet.
Start the year off right by setting a goal, whether is muscle gain, weight loss, strength, or speed; where do you want to be in 3 months, 6 months, 9 months, a year from now? No one ever accomplished anything by setting out to do something without a plan, goal, or objective to some degree. Write down your goals, you will be more apt to follow through if you do. Ask a buddy to keep you accountable or better yet challenge somebody to a healthy competition, and I guarantee you that you'll stay motivated. Make sure along the way you reward yourself. Set your goals and when you accomplish them, pat yourself on the back and treat yourself to something that you have been sacrificing. Unless you get paid to look good, don't push too hard or you'll lose sight of whats important, i.e. staying healthy and being happy.
Get excited though, because it is a new year and by the end of it, there really could be a "new you." Keep working hard and setting goals and you'll love what what comes of it.

Lets get it on....