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After almost 3 decades of training in the gym, here are my Top 3 Tips to “get going” again

Work on strengthening the spirit within. It is part of the foundation of love – the unknowable.


Beginning the journey for anything worthwhile achieving is never easy … but you’ve got to Start – Just DO IT (I’ve always loved this NIKE slogan … so powerful). 

Taking the initial step toward redesigning your body can be an empowering experience.

And if you manage to do what so many can’t – stick with the plan after that initial burst of enthusiasm wears off – you’ll also discover that it’s one of the smartest things you’ve ever decided to do.

I remember my first time, over 30 years ago.

I was scared. Plain & simple. And I don’t like being scared, matter of fact I don’t let any fear get the better of me. I tend to face my fear head on since I was a kid (probably why I sorted out issues with “bullies” in school, a lot of times letting my “fists do the talking “).

But I was simply (& admittedly, embbarresingly scared.

Scared of the clanging & banging of iron & metal on metal. Scared of the big looking men (mostly male dominated at that era). Scared of all the strange looking machines.

When I walked out of the gym that 1st day, I told myself that I would learn as much as I could get my hands on (the internet was in its embryo stages ). So I got my hands os many library books on the human body ‘ muscles & nutrition & anything resembling bodybuilding.

I was a sponge & took a whole semester to learn as much as I could (along with my studies in my first commerce university degree).

Abdominal/thighs pose at the Asia-Pacific Australian Natural Bodybuilding Championships.
Placing: 2nd in Australia.

Education precedes motivation

I’ve always believed Education precedes Motivation.

So, these notes are written for you in mind .. picture this : –

It’s day one of your bodybuilding journey . Embarking on a journey, your journey into bodybuilding is no small endeavour: you deserve props just for making the decision & moving forward.

After 30 years here are my Key/primary points – (useful tenets/nuggets of wisdom you can keep in the back of your brain).

Use them as “❤️alentine Guiding Principles “.

Should you ever lose your way along the road to strength, health & your best body, these principles will help you get back on track quickly.

A good teacher is hard to find but finding a good student is even harder.
Plan the work – to work the plan.
Photo: discussing fine points of one of my programs with retired legend of rugby – Phil Waugh.

🌴❤️Principle #1: Listen 👂 to your body.

Your body & brain 🧠 are in constant talk. How often your brain chooses to listen determines how well your body will respond to what you ask for.

It is not a two-way communication (equal) pathway though.

Latest neuroscience suggests that it is mostly a”1 way street”. The body sends 80% of messages to the brain 🧠(via the Vagus nerve).

Good bodybuilders listen to their bodies better than anyone on earth.

Get in touch with different types of pain when you exercise. There’s two types-

i) the dull, mild pain that comes from working a muscle that isn’t used to being worked. This pain means, “Rest your body, let it repair itself, then continue strengthening it.”

ii) Then there’s the sharp, strong pain that comes from pulling a muscle, twisting something the wrong way, or worse. This means, “Put down the weight & walk away!”

Knowing the difference between these two kinds of pain can make a world of difference in your training.

Note: I have not had any major injury in over 3 decades of weight training. It is important to teach yourself the ‘tortoise approach’ or the conservative approach to training as I have found that this is the most efficient and effective way to achieve long-term, sustainable results and stay injury free as you age.

Here’s me doing my favourite pose at the World Championships.
Contest: 2007 World Natural Bodybuilding Championships held in NY, USA.
Ranked: 4th Best Natural Bodybuilder in the World.
Believe in yourself. Trust in yourself. Make your Being and your Doing – ONE.
Vv.

🌴❤️Principle #2: Prepare for Pressure

Your biceps & chest will grow (mine certainly did). As soon as these do, you will also receive attention from your peers who not only admire your newfound courage.

They will also secretly wish you don’t have so much of it.

Just be aware.

The next time you decide to say “no” to that slice of cake 🎂 at your best buddy’s roommates cousins’s birthday in order to stick to your diet, expect more than one person to try to talk you into having “just one bite.”

Understand this one thing about human beings – people do not like being reminded of their blunders/weaknesses.

When you don’t eat that slice, you’re helping to bring out guilt feelings in those who do.

People hate feeling like that.

However, it has nothing to do with you – remember that!

Stick to your guns 💪 and, if people persist,ask them direct to their face , why don’t they support you in abstaining from the sweet treat.

Fortunately, my friends back in my university under-grad days were quite supportive.

Keep it simple.
Be the best version you can be of YOU, for you – first.
This way, everyone gets the best of you too.
Vv.

🌴❤️alentine tip #3: endure the Doubt.

You WILL experience doubt, at some point along your journey.

There is no doubt about that.

You will question your dedication & get discouraged by slow gains. You may even wonder about finding time to train.

Heck, I almost threw in the towel several times over the last 3 decades. Many times, I’ve asked myself what the fcken hell was I doing not accepting a party 🎉 invitation when so many great people & good & drinks would be there.

There are countless doubtful thoughts 💭 that little voice over your shoulder, saying, give up man, you won’t achieve it.

And then I think about one of my many mentors life tips to me –

Remember, the heart 💔 ALWAYS precedes the mind.”

Interpret that however way you want. Apply these 3 principles to your thinking & life and keep building momentum in your daily habits that contribute to your overall goals.  

Now, go get back on the horse and ride him like you’ve never ridden him before … go to the gym and lift those weights and help those muscles, help you … feel the ‘essence of life’, Vitality … & Have a great day and life …

Cheers & ahoy 🍻!!

The Old Captain Viking Pirate 🏴‍☠️ Island 🌴 Muscle 💪 Monk 🏴‍☠️❤️alentine …& getting back on track 

The old Captain Viking Pirate 🏴‍☠️ ⚔️Enjoying a beer 🍺 in a hot 🥵 spring day here in Sydney Australia 🇦🇺

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