a better life, action, adaptation, awareness, balance, beauty, Beliefs, better choices, body, Body shape, brain, change, Change Agent, change management, choices, creation, decisions, Energy, examined life, game of life, habits, happiness, hope, Imagination, life, listening, long-term perspective, love, mind-muscle connection, muscle building, muscles, needs, perspective, recreate, responsibility, self, self discipline, self improvement, shape, Strength training, symmetry, taking action, Team work, trust, workout, you, your life

Exercise builds your brain power

The Brain 🧠.
The mind.
I AM.
Use this most complex tool ever created to become a better medium of communication to …. the universe, to infinite intelligence … to consciousness.
Listen to and change your body to listen to and change your brain towards balance & symmetry. A key to happiness.

To learn is to Grow

Given the fact that the body and the brain are intricately connected, why not take good care of both, I say.

I have seen amazing changes in a person’s mental health over the almost thirty years in and around gyms that I have helped people, help themselves, infuse themselves with Vitality – the ‘essence of life .

The positive changes that they have been made to their bodies, within a strategy tailor-designed for each individual, adopting my unique framework to body/mind re-engineering. As the muscles grow and the bodyfat disappears and the body shape changes towards more balance and symmetry, you see a definite change in mind-set.

A big part of the transformation process is increasing the awareness – internally and externally of the willing participant. He or she is being operated on, on the body which in effect, operates on the brain and mind, continuously ‘listening to the body’ and learning more and more about the body.

Know you.

To learn is to grow.

We do this by using the tools in my lab (the gym) – such as resistance training/weights; cardio machines and nutrition changes have caused positive, noticeable changes in their mind-set and mental health.

So, get educated (either on your own or find a suitably qualified and experienced exercise specialist/trainer) and go have your workouts… and build muscle. Your quality of life depends on this.

Champions practise a lot of visualisation and simulation.
To create magic, you need to fuse the worlds of sanity (where you are) with insanity (where you dream/imagine you are, before you are).
That is difficult.
That is one of the key keys.
Don’t stop. Trying. Believing.
Keep on … keeping on. You’ll get there. Everyone always does.
Especially, if you do it with your heart. and ….
with LOVE.

Multiple feedback loops

So, exercise and train with weights and manipulate your nutrition and continuously ‘listen’ and take notice of the multiple feedback loops your body is communicating back to you. Then, assess and respond with sufficient and appropriate actions in a timely basis. Most importantly, you have to adapt as your body (and mind) adapts and changes.

Become the best Change Agent you can be.

Learning to “listen to my body” and use the “instinctive approach “ to SMARTER training allowed me to get down to 4.2% body fat and retain maximum muscle mass – NATURALLY. Ok, I did use black coffee ☕️ (not a band ‘ illegal substance).

i became a master at reading my body’s multiple feedback loops. Essentially, understanding “me” better.

So, that should be one of your goals too – understand YOU better.

What science now knows is that the brain is flexible or plastic – more like play-doh than plasticine. Remember this: it is an adaptable organ that can be molded by input in much the same way as muscle can be sculpted by lifting barbells and dumbells.

Basically, the more you use it, the stronger and more flexible it becomes.

True?
Neuroscience is still at the level of where medicine was in the 1700s
A long way to fully understand who we are….
Who “I AM.

It’s all about communication

Everything you do and think and feel is governed by how your brain cells, your neurons, connect to one another.

You see, your brain is constantly being re-wired and it’s all about communication and how effective and efficient the communication channels are and the key messengers in all this communication are neurotransmitters that transport chemically and electrically, hormones that controls everything you do.

Exercise is the best drug you can give yourself – your body, mind and spirit. A good workout or a good run fuels your body like a drug like Prozac or Ritalin can boost you and your moods.

This is because exercise, like drugs, lifts these neurotransmitters.

Responsible for transmission of critical electrical, chemical & hormonal messages -internal communication

Balance is Key – a balanced brain is a healthy brain and a healthy brain is a happy brain

Exercise, in particular, weight-training, BALANCES these neurotransmitters that can easily lose balance and tilt your moods one way or the other. Balance is key – Neurotransmitters like serotonin, dopamine and norephinepherine, which if unbalanced over time under unbalanced conditions, causes all kinds of problems.

All kinds of physical problems but also contribute to different levels of anxiety, depression and is even linked to dementia and parkinsons.

Life Tip 101(c) : Keeping your brain in balance can literally change your life, because amongst other things, a balanced brain is a healthy brain and a healthy brain is a happy brain.

Lift weights and exercise to help you, help yourself, create more balance and symmetry in your physique and what you see in the mirror looking back at you. And you need to strive for balance and symmetry in your workouts when you’re in the gym. Your body is the physical manifestation of the extent of balance happening within –

Balancing your neurotransmitters puts you more in control of your body, mind and spirt and move you more towards happiness

… to ultimately,

balance YOU!

… and balance

Your life.

Collage of some bodybuilding poses

Remember: More balance => (leads to) more happiness.

More balance and symmetry in body-shape and physique also brings your more closer to our search for beauty, for truth. We all love to appreciate beauty but not everyone can CREATE beauty. I have found that this is a beautiful way to create your BEAUTY, through balance and symmetry – WITHIN, using weights and feedback from the mirror.

Ultimately, I believe (as I have witnessed in all I have helped in over thirty years of transforming peoples’ bodies), Balance and symmetry (beauty) INTERNALLY leads to balance and symmetry EXTERNALLY – a more balanced life.

This also allows you to discover your truth.

A more happy life, because of a more balanced and more happier brain.

All the very best in your daily choices.

Your destiny hinges on the little things your do every day (there is power in habit) and all these actions depend on the desire (heart) to do so.

Choose well,

Cheers & ahoy!

The old Cap’n Viking Pirate … & training your body/heart  … to train and balance your mind.

Your body is the physical manifestation of your mind.
Your brain is the ‘google map’ of your body.
Your brain and body is intricately connected – via electrical and chemical signals called neurotransmitters, striving to create balance WITHIN.
As we don’t have the capability of operating on our brain physically at the moment, the next best way to do so is (indirectly), by operating on your body.
You do this by changing your inputs and providing training, nutrition and rest stimulus.
And strive for ‘balance & symmetry’ in physique, which creates balance & symmetry in the brain.
Balanced and symmetrical brain = happy brain = happy life.
Your beauty.

Achieving a well-balanced physique should be understood for what it is: a masterful fusion of art and science.
One should improve once’s “BODY Smart”knowledge. this takes time and deliberate practise.
Top 5 in the world, two years in a row at a sport I love ain’t too shaby for an city boy from the beautiful paradise islands of Fiji
If YOU think you can and you BELIEVE YOU CAN … YOU CAN.

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abdominals, balance, Body shape, bodyweight, choices, diet, Energy, fat, shape, waist

How to get a 30” (77cm) WAIST.

Less abdominal fat is not only poses less health risks for you, it gives you a more aesthetically pleasing physique.

Maybe not every man desires a good ‘set of wheels (gym lingo for leg muscles).

Maybe.

Maybe not every man desires big pecs (gym lingo for Pectorals or the Chest Muscles).

Maybe.

Maybe, just maybe, not every man desires manly shoulders and massive guns (gym lingo for biceps/triceps or arms).

Maybe.

Maybe not every man desires a massive back.

Maybe.

However, I’m pretty sure every guy reading this, dreams of or at least dreamt of having a small, chiselled waist. What society commonly refers to as the “6-pack!”.

Even before we discovered that specific exercises could give you a small waist, there were some men but mostly women trying to make their waists smaller by diet alone. People today, still do. Look around you, what do you see? Men (of all ages) are afflicted with a big gut with waists in excess of 36″ because of lifestyle choices. This not exclusive to men as a lot of women tend to accumulate fat around the hips and thighs.

Women reading this can recall that their Great Great Grandmothers were squeezing themselves into reinforced corsets resembling straight-jackets. All for the purpose of getting that ‘hour-glass’ figure.

That way of doing things did achieve the desired effect in clothes. But, what happened when off came the beautiful dresses and corsets?

BLURP! Let it all hang out!

Gone was the beautiful, small, tight waist and … in place was a spare tyre that Michelin Tyres would be impressed with.

It is the same for a lot of men.

Unfortunately, with our gluttonous lifestyles in the modern world, where every person is ‘hungry for more’ in every aspect of their lives, walking around with an extra spare tyre is the norm. This usually affected men after 30 but these days we see younger men and women suffering from this phenomenon.

The “love handles’ as they are affectionately referred to is lugged around with them. Usually deposited around the waist-line.

If you’re a man, do you like carrying this extra weight around with you every single day? Be honest now? Apart from the increased health risks you become increasingly self-conscious of the layers of ‘smoothness’ accumulating around your waist. Not a desired look, I would imagine.

I’ve always said it is body-shape, not body-weight that matters. Are you an apple or a pear shape? You see, although being fat is an important health risk, where you carry your fat is even more important!

A smaller waist improves your shoulder-to-waist ratio and so gives you more of the elusive “x-frame”

Men and women need to be more concerned with the ‘waist-to-hip’ ratio. Excess abdominal fat carries with it a higher risk of insulin-related metabolic problems: high blood pressure, elevated cholesterol, heart disease, and diabetes amongst others.

One other great thing about getting a tighter mid-section is that you improve your overall body-shape, moving towards the elusive “x-frame”. Smaller waist makes a man’s shoulders appear bigger and overall appearance more aesthetically pleasing.

So, you can see, by shooting for a slimmer, tighter waist, you are improving reducing your waist:hip ratio and hence reducing your overall life risks but also making yourself look more attractive. Full-stop! Aiming for a 30” waist is very important, don’t you think?

Here’s are a few of my 30” Waist 101 tips for getting started. The tips here should help men aim for a 30″ waist and women a 23″ waist. Possible? Of course it is! :

Steve Reeves – the Hollywood “Arnold before Arnold” came along. The original muscle movie-star.
Steve Reeves, a Mr America & Mr Universe winner.
He had coat-hanger-straight-shoulders, trim waistline and diamond-shaped calves and topped it off with rugged good looks and perfect hair do.
He went on to start in Hollywood blockbusters like Hercules and Morgan, the Pirate.
To this day, Reeves is held as the archetype for the aesthetic physique.

 Who can get abs?

Almost anyone can get rid of their spare tyre around their waist if they had a strong desire to do so and acted on a good quality body re-engineering plan. I’ve had abdominals and a tight mid-section even before I set foot in the gym

Obviously, some people will find it more difficult than others. Of the three body types – ectomorph, mesomorph and endomorphs, the endomorphs find this task more difficult than the other two. I fall smack-bang in the middle, I’m a mesomorph and then the guys and girls on the other end of the spectrum, have a skinnier, more lighter frame – the ectomorphs.

So, to put simply, anyone and everyone can have a tight mid-section if they really desired one.

 

Do you need to do a thousands of sit-ups to get a 6-pack and 30” waist?

Short answer: No, you don’t.

However, remember, abdominals are muscles, just like triceps, biceps, pecs and lats. As such, they have to be developed with just as high an intensity in your training as you do the others.

Sure, I may have been blessed with a narrow waist, but that never stopped me from giving 100% effort to perfect my mid-section.

I do two exercises and 3 sets of each of them for 10 reps each. A total of 60 very focused, quality reps. So here it is for those of you that like numbers:

Exercise Sets Reps Alternative Exercises
Hanging leg raises 2-3 20 – 30 Twists
Bench crunches 2-3 20 – 30 Hanging knee raises
 

 

It is a good idea to change exercises as often as possible. As the great 8 x Mr Olympia would say, “Don’t whip a tried horse!” meaning, you can’t make progress if you are pushing your body too hard or too fast.

 

What type of exercises is suitable to have a small waist?

Right from day one, I have always done two abdominal/waist exercises as main-stay: the bench crunches and the hanging leg raises. I’ve always split my abdominal workout into two distinct phases – the upper abs and the lower-part.

I like to keep things simple. Steve Reeves found the crunch as his best exercise for a good mid-section as well. The best results are gained when you perform the crunches with focused attention.

Another very important thing that I do to keep my waist small and tight is that I do not add any additional weight when working my mid-section. Why would anyone do that? Adding weight would increase your waist width, as abdominals, like any other muscle group would increase in size, wouldn’t it?

Steve Reeves had such a tiny waist that he would look great from every angle.
I just love this pose from the Master Poser.

What’s the best time of day to work your mid-section?

Any time of day is ok.

However, I find the mornings to be the best time when you are on an empty stomach (before breakfast).

What equipment would a beginner require?

You don’t need any special equipment as on a more basic level, you can do the exercises I have always done on the floor or on a bench.

Most gyms have a chin-up machine where you could hang from while doing leg raises.

How long will it take to get a 6-pack and a 30” waist?

That would depend on two things:

  1. How much fat or spare tyre you’re carrying around your mid-section at the beginning of your journey.
  2. How strict you are on your nutritional plan

What diet will give me a 30” waist?

By now, every Tom, Dick & Harry out there is a personal trainer and/or some so-called ‘Expert’ could tell you a little bit about losing fat. One of the popular paths people go down is that of ‘low-carb’ diets.

Admittedly, these are quite effective.

They virtually guarantee to help you get lean, however, they can backfire if you don’t understand the right way to apply the low-carb format to training, protein intake and other important variables that will help determine your success in getting rid of the beer gut and keeping it off.

Another angle of the tiny waist of the Amazing Legend that is Steve Reeves.
Steve Reeves had a 29″waist. He also had amazing proportions and was “Mr Balance & Symmetry”. His neck, calves and arms all had the same measurements: 17 1/4″ exactly.
He was the original Sultan of Beauty (Balance & Symmetry)

Here are my Top Five Diet Tips to losing your gut:

  1. Reduce your carbs by half. This would allow you to lose between half a kilogram and 1 kilogram per week.
  2. Reduce portion size. This is a good one especially if you are fuzzy on how many grams of carbs you are currently taking. Take the path of least resistance and simply cut your portions of carbs in half.
  1. Bump up your protein. That will be good for muscle fuel during your workouts.
  1. Cheat with vegetables. Great way to offset the cravings and feelings of deprivation.
  1. Drink adequate water every day. Water helps you lose fat. Period!

Learn patience.

One thing I have learned about building muscle and about many things in life – you can’t rush it. You need patience. You’ve got to put in the work, the effort. Hard YAKA … eat … rest … recover… Grow.

Repeat.

There is no reason for you to over-train in pursuit of a 30” or ripped abs. Leave your ego at the door if you want to build muscle and a balanced aesthetic body.

I’ve always believed in patience and doing things right, from the start and doing it right, not some of the time – but, ALL THE TIME!

Follow my advice and you’ll walk a straight-and-narrow path towards a 30” waist but more importantly, a physique-building success. Right now, I boast a <32″ waist, on a good day, <31″. This does not happen by chance. I put in the hard work, the hard YAKA. Just like you need to as well.

Change your way of thinking. Adopt the new habits necessary on a daily basis and stay focused on your end goal whilst enjoying the journey there. You will get there. Believe.

Make that decision today.

Make the decision to help the most important person in the world to you: YOU.

Don’t just get fit, get a physique!

 

Ahoy until next time,

The old Captain Viking Pirate … & his thoughts on getting a 30” waist or 6-pack!

My number 1 body builder/body engineer ever!
Mr Bob Paris.
Simply wow!
For more than 30 years, the public waited for the second coming of Steve Reeves.
It came in the form of Bob Paris.
No one has carried that torch in recent years. Flex Wheeler has come close but even his physique has flaws.
My pick is Shawn Ray.

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a better life, accountability, asking questions, attitude, belief systems, better choices, change, change management, desire, dreams, Energy, Fitness, game of life, Goals, habits, hope, Imagination, responsibility, self improvement, you, your life

Everything starts with a thought.

Everything starts with a thought … a boy born and raised in the Islands of Fiji (me) … thought/dreamed/imagined being on the World Stage in natural bodybuilding 10 years before it became reality.
Belief in God and belief in myself helped me twice rank in the Top 5 in the world in my chosen sport…. and had a lot of fun getting there.
No belief, nothing!
With your thoughts and energy channelled in the direction of your goal, don’t underestimate what you can achieve in ten years.
Vv.

Everything begins with a thought and where you end up in life, begins and ends in your thought. Everything starts with a thought. Do you believe this?

Every thought you think and every word you speak is vibrating throughout every cell of your body and into the world around. Your thoughts are what is moulding your universe into your experiences.

The way you think will either make your life a living hell or a living heaven. Do you believe in this?

I do.

We are told that mankind is living longer than ever before in our modern history. The question I like to ask is how much of this ‘extended life expectancy’ gives more joy, better quality of life? Or is it fuelled by the ever-increasing reliance on the many drug stores opening up around the place selling and hooking people on to the scores of products that are supposed to help people.

These drugs and drug stores are supposed to help people eliminate ailments such as stomach aches, relieve heart burn, stop diarrhoea, cure headaches, lose weight, overcome skin problems, bad breath, hypertension and fatigue. You name it – there is a drug that will ‘fix’ the problem.

Is this what the human race has evolved to?

Is this how far we have come as a race, even after all the scientific and medical progress that has been made in the last fifty years? I wonder, sometimes, how we came to be the way we are now? When I take a long hard look around, I am not impressed. I heard on the news or radio recently, that for the first time in mankind’s history, the current younger generations are more likely to die before their parents do. This is very sad if you asked me.

Statistically, children – yours maybe, will not live to the age of their parents (you) will likely live, simply because of their inactive lifestyles and poor eating habits.

The best thing you can do to help the world is … to continuously strive to be the best you can be, for you first, then for everyone else.

Here’s what I have learned after close to twenty five years of training and living a lifestyle of a natural bodybuilder: Good health and good intellect are the two greatest blessing in life. If you are born with health, as most of us have, you have one of the most important life-enhancing traits within you – HOPE! If you have hope, you have everything and you can quote me on this.

When people lose hope, they lose the will to live.

The essence of life is: vitality, the life-force of life!

Without health, where is the joy in life, I ask you? I have found that maybe due to the pressures of ‘the way things have always been done in the past’, everyone is forced in to doing things that they have been brainwashed to thinking they should do. People work very hard in whatever profession they find themselves in and try to know everything there is to know about the subject. They become ‘experts’ in their area of expertise. All for the purpose of making money, commonly making the mistake of thinking money is everything – the be-all and end-all!

Many strive to be experts at everything else external, and yet are not experts at the most important thing: themselves.

This is where I beg to differ on all levels – from the philosophical all the way to the practical. Money and the hunger for more and more of it at the expense of everything else is very unhealthy and leads to unwanted disaster, sooner or later. Unfortunately, many do just this to satisfy the insatiable desire to acquire valuables they have been brainwashed into thinking by marketers, they should get because it adds to them as a status symbol.

Remember this: there is no wealth like health. Your health and fitness are way more important. Wealth cannot buy health. Wealth without health is a mockery. The healthy labourer in my opinion is better than a sick millionaire.

But you can, you have a choice to do something about it. Not tomorrow, today – now!

Why? Because your life is the most valuable thing given to you. When you make the decision to prioritise YOU and your life, you have a change of thought. Everything begins with a thought. When you make that decision to help YOU and don’t take life for granted, you choose your health. And when you have health, you have that most elusive thing of life, that intangible thing that some people have, that thing that is the essence of life: vitality.

I think it was Samuel Johnson, the English literary genius that said –

“To preserve health, is a moral and religious duty, for health is the basis of all social virtues. We can longer be useful when not well.”

Great words. So true. Have you questioned how moral you have been to YOU?

I don’t care how old you are, it does not matter. Whether you are man or woman, tall or short, fat or thin, young or not so young, my advice from my heart, is I hope you generate the DESIRE TO CHANGE YOUR MIND – TODAY! Change your mind to help that person you see in the mirror, help him or her move towards the healthier, fitter person you imagine yourself to be.

Implant that desire with a thought, a thought to help the most important person in the world to you: YOU!

Here, Ex-Australian Rugby legend Phil Waugh using a ‘thumbless grip’ in a Smith Machine to do Bench Presses.
Become aware; Apply action: Adapt accordingly.

Look around us, it is estimated that all the knowledge accumulated in the 20,000 years to 2003 is doubled every two days since then. Information, technology and knowledge has increased exponentially and the combination of exercise/weight training and good nutrition is better understood than ever before. But why is the world suffering from an obesity epidemic? Well, I feel that, sadly, millions and millions of people are still not following a sensible path to ensure lifelong health and fitness.

People are creatures of habit and unfortunately it is more difficult to lose a ‘less-than-ideal (bad)’ habit then it is to adopt a good one. So much energy and effort is put in to hanging on to and justifying the need to retain a bad habit(s). If all that energy was transmuted in to focusing on and taking up good habit(s), we would have less preventable problems in the world.

Unfortunately, human beings are more reactive then proactive.

Why are millions not making the right choices given the knowledge and information available to them? A strong contributor is the increasing need for newer and modern technology and its use. These newer platforms of social media – facebook, twitter, text messaging, video games, increasing use of apps, all have one thing in common: they all encourage physical inactivity.

When I was growing up, I remember spending most of my waking hours after school with friends in the neighbourhood. We were always expanding physical energy with different games out on the streets.

Here’s another truth: what you eat today will be walking and talking on you tomorrow!

We’re all getting older by the second, yes, but some depreciate faster than others, mainly because of lifestyle choices. Today you may be relatively young but youth is always fading.

There are no guarantees in life, but if we choose well (health and fitness), we can live our days with healthy activities to get us near to perfect health, fitness and physique as possible.

With my trophy – doing the “Abdominal/Thigh” pose.
4th in the World in something you love isn’t too shaby for an Fiji Island Boy… who dared to not only dream … but to DREAM BIG

If you have read this far, then it tells me that you are serious about making a change in your lifestyle. What I have always cared about with everyone that I have ever helped over the last two decades is their current physical condition and state of mind. This is exactly what I am concerned about with you, today.

To begin your change, your journey, you need to desire to change your mind as everything begins with a thought. But effort alone is not enough, you also need to dream, you need to liven up your imagination and set yourself some goals. What is a goal anyway? It is a dream with a deadline.

You need to sit back and take a few minutes out of your busy day and ask yourself if you’re worth it? Do you believe that your life is valuable enough so that the rest of your life (from this point on) could indeed be the best years. Can you picture, imagine your remaining days? Maybe you’re so busy in your daily life, you haven’t given it much thought.

Remember, all of the data suggests that there is no such thing as luck or coincidence in a universe that we now know is based on energy, vibration and attraction. The universe is always lining up to the vibrational state that you’re offering. We all have our default frequencies but through effort, it is possible to move between frequencies – from a life-destroying one to a life-affirming wavelength.

It is your thoughts and feelings that are painting and creating the life that you’re living and drawing to you the situations and circumstances that you find yourself in. If you want to live a different life, you’ve got to start painting a different picture. You’ve got to start being a more skilful architect and use better design principles.

One thing I have always been fascinated about is life but in particular – people. I am a watcher of people, always have been and always will observe others with burning curiosity.

A variation of the ‘back single biceps” pose … on the beach.
The combination of chaos + order = Life.
Find your balance. Find your beauty. Find your truth.

Now, you may be asking yourself, okay Paul, where do I begin?

Well, you need to take stock of the most important thing you will rely on: your state of mind, in particular – your motivation. Being motivated is a wonderful gift and a lack of motivation is a hard nut to crack, so to speak!

Here’s what I tell most, if not all that have ever come to me for help: Find a quiet moment in a private room in your home that has a full length mirror. Lock the door and take all your clothes off. That’s right, everything. Now, just look at the image of you reflecting out of that full length mirror. Just stand there and don’t do anything but look. Absorb your full glory for 30 seconds. Don’t flex your arms or smile. Don’t even think about sucking in that gut. Relax that tummy and now….turn to the side. No sucking in, let it all hang out! Now, what do you see?

This is the REAL YOU! Happy?!

Need more motivation? Angry? Now, you have all the motivation you need. How could you let this happen to your body? You were born with the greatest gift of all: physical health.

Now, ask yourself this question: do you value YOU, do you value your life? Are you going to continue as you have to this point? Clogging your arteries, adding layers of fat to every part of your body, risking ill-health, aches and pains and an early grave – increasing your overall life risk?

Or … are you going to choose great health and fitness for the rest of your life?

Everything begins with a thought and where you end up in life, begins and ends in your thought.

Watch your thoughts. Choose well, my friend.

It’s your life, after all and the rest of your best years of your life depends on this choice.

All the very best in your choice.

 

Until next time,

Chris enjoying a well-deserved rest between sets.
A ‘set’ as I define it is: a continuous progression of 15 to 45 sec ‘focused moments’.
Effort + Focus + heart + visualization + simulation [Quality Plan + Quality Implementation] ===> Quality results.
Vv.

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action, ageing, awareness, Beliefs, Energy, Fitness, game of life, habits, life, long-term perspective, needs, planning, time, Vitality, workout, you

Your CALL OF DUTY: Stand and deliver.

Here is Chris, approaching 50 and looking and feeling better than a young man in his 20s.  Here, Chris is demonstrating a "side-chest" pose (with a smile).  ** Photos taken by Robert Walsh Photography. Visit "www.robertwalsh.com.au" - Brillian Artist. Skilled Professional. Wonderful Person. Cheers Rob! Vv.

Here is Chris, approaching 50 and looking and feeling better than a young man in his 20s.
Here, Chris is demonstrating a “side-chest” pose (with a smile).

Assisting Chris in the proper execution of the exercise. Focusing on helping Chris, help himself towards the successful achievement of his body re-engineering goals. Focus!

Assisting Chris in the proper execution of the exercise. Focusing on helping Chris, help himself towards the successful achievement of his body re-engineering goals. Focus!

We have been told over the last five to ten years that there is an ‘obesity epidemic’ and it is somewhat influenced by the increase in consumption of fats in our diet.

This is a goldmine for food manufacturers. All sorts of products were forced on to the market that had ‘no fat’ or ‘low fat’ or ‘99% fat free” on the packaging. Wow, said the consumer who enjoyed the same taste but with almost no fat. How good was that?! Eat all you can and not put on any fat!

A great sales gimmick that fed in to the pockets of many manufacturers and companies that control and own and sold these supposedly ‘healthier products’. What a load of – you know what! Your body needs fat, your brain will not function without adequate levels of fat. Everyone that I have ever helped over the years know that ‘fat burns fat’. Period!

So, if you’re going to have fat, go for full cream or full fat. Your body metabolises it better and appreciates the genuine article, not some imitation. Enjoy your milk, ice-cream and other densely-packed fat products in full. You will enjoy it more and you will likely eat less. Your internal organs would be greatful and would add to your longevity.

You see, over the last 23 years in the gym (my lab), I have seen and helped a lot of people who suffered from back pain. One lady suffered from chronic back pain for 17 and half years before she met and started training with me. Read about her story in an earlier blog titled No belief, no nothing”.

I helped her help, herself.

I helped create more awareness in her being, in her mind. I helped her help herself to believe again. To believe in the most important person in the world to her – HERSELF. That is the power of BELIEF, my friends.

NO BELIEF, NO NOTHING. Remember this!

You cannot give a ‘band-aid’ treatment to a problem such as this. That only treats the symptom, not the cause. Unfortunately, a lot of today’s current medical focus is on short-term fixes (seeing only the 10% of the ice-berg we see above the water level. What is needed is a more sustainable solution that addresses the cause – the 90% of the ice-berg that sits under the water line and that we don’t ‘see’.). A preventative approach.

Or better still, there’s always the current paradigm and practise – a drug remedy for all and every ailment you might experience. Thank God for the pharmaceutical industry, aye.

Here’s a little trivial information for you – did you know that Pharmaceutical companies spend over $100 billion on marketing their products, with a quarter of this – roughly $27 billion going to doctors in the form of gifts, meals and samples. Makes you wonder about the perception of independence and conflict of interest in the recommendation and dispensing of drugs.

Do you know what the main cause of back pain is? Well, I have been saying this for many years and I have deduced a very strong contributing factor.

It is simple: we are sitting more! There is an inactivity epidemic and an increased volume of sitting is a very high percentage of what constitutes this inactivity epidemic.

Back pain can be caused by many things but an increasing number of office workers are suffering from chronic back pain. Back pain, I believe, can be caused by too much sitting and no physical activity. Look around you, we are sitting almost all the time. We’re constantly sitting in our cars, sitting and watching computer and television screens. Sitting, sitting and more sitting!

Do you suffer from back pain?

What is the opportunity cost? You struggle to find time to use your bodies, the way it’s meant to be used. This appears to be the plight of the average Australian (based on the largest and most comprehensive health survey in Australia in 2011 – 2012 by the Australian Health Survey) and probably indicative of most countries in the developed world.

On average, Australians are spending between 45 and 55 hours per week SITTING – for work and travel and lounging around in leisure time. The study also shows that an average of 40 hours is spent on all other activities (which includes time for exercising).

Now, I think the medical industry recommend that you should move your body in a moderately intense fashion for about 30 minutes each day, which adds up to at least 150 minutes per week. Do you do that? Be honest now. I think Doctors refer to this as ‘sufficiently active for health” and associated lowers risks like: cardiovascular diseases, various forms of cancer, depression and other ailments.

Now, a common reason I have heard for not exercising or not going to the gym is “I just don’t have the time, Paul”. I’ve never bought that.

Here’s why I have never believed this excuse: the survey actually indicated that roughly 60% of adults did less than the recommended 30 minutes per day and of this, less than 20% actually engaged in daily exercise for an hour or more. Very small indeed!

So, can you see why I have never believed the excuse of not having enough time to exercise? It isn’t an issue of inadequate time because the study showed that at least 3 hours per day is committed to sedentary leisure like – socializing (in person and on-line), using the phone or the internet and watching television. It would be interesting how this percentages would change since the introduction of new technology and service providers like Netflix and Stan. More choices for consumers. More entertainment at our finger-tips. More chance of not exercising. There’s going to be an even greater epidemic of gigantic proportions – MORE SITTING!

It’s not helping society. It’s harming society, the social fabric of it. It’s harming every single one of us – no one is immune to it. It’s harming our children. It’s harming every adult or it will eventually.

All this inactivity strongly exacerbated by the arrival of new technology will supposedly ‘raise our standard of living’ but it will slowly suck the vitality out of every person. It will suck the very essence of what life is all about. This is the real opportunity cost to society. The study showed that children 2-4 years of age are spending almost two hours per day sitting in front of the television or computer ipad/tablet.

A frightening statistic was that overall, physical activity decreased and screen-based activity increased as age increased. This trend is at a very high risk of rising and rising fast!

Now, the solution is simple: to fight this epidemic, each and every one of us can do our part to reduce this alarming statistic. Reduce the risk of our nation becoming a nation of ‘seat warmers’. Keep it simple: DO YOUR PART.

And how do you do that?

Well, play your part. Play your part for no one else, but YOU. Stand up and deliver. Stand up and start moving. Start moving and may be everyone can unite in the moving and possibly create a ‘movement’ to MOVE. An ‘anti-sitting’ movement!

We’ve just had ANZAC public holiday commemorating the ANZACS 100 years. What a significant chapter in Australia’s history. I think we should all take a page (maybe a paragraph) out of the ANZAC book. They, who gave their lives, their freedom for freedom, for the life you and I live today. They stood up and fought for their future – where we are now. That was their CALL OF DUTY.

If you’re not an Australian, that’s ok, I’m certain you only have to look back in your country’s history to identify a point or points where your forefathers went to war and sacrificed their lives to give you the way of life you live today.

Maybe, just maybe, each and every one of us need to treat this inactivity, all this alarmingly increasing instances of sitting as a serious threat to our life and that of the future lives of the citizens of our country. Maybe, each and every one of us need to imagine how the ANZACS believed in our freedom and rose to the occasion. Maybe, standing up from your sitting position and moving with intent could be seen as your contribution to yourself and your health but more importantly for the health of our nation.

Maybe, this is how we all need to ‘take a stand’ against this very important health crisis – one of increasing levels of sitting. We need to take a stand against this by literally, standing. Standing and moving to stand and deliver.

Yeah, let’s all work towards a healthier YOU, a healthier society, a healthier nation, a healthier world, just by becoming part of the “Anti-sitting movement’. The health costs and damage caused to individuals and countries productivities by excessive sitting, I believe is far greater than any terrorist threat our world has faced or is facing.

The real terrorist rests within us – within our excessive sitting. It is killing the minds and bodies of man-kind slowly but surely. Incrementally killing you from within – a slow, invisible self-torture and most don’t realise the high risks associated with this, until it is too late. The real threat to each and every one of us is not an external threat from the caves in the deserts of some foreign country, no, the real threat is our personal habits, one of which is sitting.

The real threat to you is lifestyle habits, a big one of which is excessive sitting. I believe it is now an epidemic!

So, don’t sit back any more than you have to and before you sit down to view more and more television/tablet/ipad screens, think again. Stand up and give moving a go, you only need 30 minutes per day. It will do you a world of good and you may just like it enough to develop a new habit. A habit that will help fight this current epidemic of inactivity and excessive sitting.

Make it your personal CALL OF DUTY each time you stand up and step out of your home for that 30 minutes of exercise. Imagine that each time you strap up your sneakers for your activity, you’re getting in touch with the hero within you.

Now, this is a cause worth believing in. Worth fighting for, don’t you think? This will not only give you freedom of movement in your old age but more importantly lay the foundation for the ‘movement to move’ for our kids and their kids.

Monkey see, monkey do as the saying goes.

Let your children see what you do. Let your children learn from you (as they already do). Let them see their hero (you) walk the talk. Let them see what you are doing for you and your country. You don’t need to carry a gun and ammunition for this. You don’t need to blow up things. NO!

You just need to stand up and start moving.

So, don’t sit down any more than you have to as your life and your children’s lives depend on this. Now, that is the ANZAC spirit in action. Make this your CALL OF DUTY – just stand and deliver.

Live it!

One step at a time. Keep moving. Let’s fight this sitting craze. Let’s fight for activity. For movement. You join and get your family and friends to join this new movement called: “the movement to move, movement”.

Individually, you’re strong but together, with everyone doing their little part , united for a common worthwhile cause – this ‘movement to move’ could have the power to make our dreams of a better life – BETTER for us and for our future generations.

It might seem like a small matter today but I believe this scary trend has the potential to cause more deaths and social costs than the deaths caused by malaria, propagated by the tiny mosquito. We need to take care of the little things because these little things grow to become big things.

A wise man told me once that Elephants don’t bite, mosquitoes do”. Very true indeed. A child dies from malaria every 30 seconds in Africa, caused by the little mosquito. Very sad indeed.

Remember to always take care of the little things in the important areas in your life. Little things have a habit of adding up to big things. Keep taking those little steps forward.

Become part of this movement TODAY.

Good on ya, ANZAC!

All the best in your decisions today for a better tomorrow.

Until next time,

Proving a little assistance with my finger....  Chris is 'feeling the essence' of the exercise he is performing. Feeling it in the worked muscles.  And the 'essence' ain't vanilla!

Providing a little assistance with my finger….
Chris is ‘feeling the essence’ of the exercise he is performing. Feeling it in the worked muscles.
And the ‘essence’ ain’t vanilla!

** Photos taken by Robert Walsh Photography. Visit “www.robertwalsh.com.au” – Brilliant Artist. Skilled Professional. Wonderful Person. Cheers Rob! Vv.

 

Paul V1

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adaptation, awareness, change, life

Is it safe for children to weight-train?

Working the guns.

Working the guns.

I have been asked many questions relating to health and fitness and weight training over the last 23 years in the gym.

If I knew the answer to the question of when it is safe for children to weight train, I would be lying. However, after all that time and my love of deducing conclusions from simply observations of consistent trends around me, I would like to attempt to provide a solution.

I will use my powers of reasoning I have developed in my 40 years on this earth, so far.

Here we go ….

I am truly inspired by older generations who have maintained resistance training for most of their lives. Almost all of them look and feel like someone 10, 15 even 20 years younger.

Leading Legends” – that’s what I call them. They are great examples of making it part of lifestyle.

Some of them used to tell me about how perceptions have changed over the last 50 years in regards to exercise in general and in particular – the many myths relating to weight training.

There were and still are many myths relating to weight training. There was a time when people were saying that weight training wasn’t good for women. Before that athletes like rugby players were told to stay away from weight training as it would ‘slow’ them down – this wasn’t too long ago – even in the 70s.

And even further back, it was even questioned whether weight training was in fact good for anyone at all. Times change and myths get busted. Myths are just that – myths and are meant to be dis-proven.

It is only in more recent times that the general public has accepted that weight-training is of enormous benefit to women too. I am so happy about the increase in women attending gyms as I have seen this landscape change quite a bit over the last two decades.

Now, my question is if weight training is now believed to be of enormous benefit for men and women, why shouldn’t it be good for children? After all isn’t exercise good for everyone?

The truth or my version of ‘the truth’ in my straight-forward answer is that weight training can benefit any individual – young or old – who is healthy enough to engage in the activity. But that is just my opinion.

I have helped hundreds of people of all ages – kids under ten (including my children) all the way to people in their 90s. Human physiology is the same no matter what age. To weight train – you do one thing: work the muscles. To do this, you literally extend and contract that particular muscle under tension/force provided by the weight.

Simple. Right?

The very old and the very young and everyone in-between can do that. It’s what muscles are meant to do: to ‘work’ for you.

There are still myths relating to children training even in today’s world. The biggest fear amongst parents appear to be the possible negative effects on the development of children prior to puberty – that lifting stunts the growth of children.

If this was the case, the famous Arnold Schwarzenegger would should not have grown to 6’2” as he started lifting weights well before he hit puberty. I am not a Doctor but I believe this irrational fear is unfounded medically.

My question is if weight-training was a height depressant, why is it that considerable growth can sometimes take place in the ‘post-puberty’ years. And if this was a medical fact, then, everyone should only start weight-training when their full height potential has been reached. For some, this would be well in to their early twenties.

The issue as I see it relates to the formation and growth of bones. I can understand the parents’ worries, including my family Doctor’s. From what I understand about what I have read about bones, the process of bone formation and growth is hopelessly complex and wonderfully simple at the same time.

If I recall correctly, Tiger Woods picked up and was training in golf from the age of 2 and was coached by his dad. Leytton Hewitt began playing tennis around the age of 3. Some top swimmers were undergoing stringent 4am early-morning training programs from a very young age, where parents were driving them to and from swimming pools. I know because I had good friends that were doing that when we were in Primary School.

Not many made the Olympics.

Is this any different to subjecting a child to some gym training under supervision in a gym? How is it that the perception of risk of a child in the gym is greater than that of a child on a soccer field, swimming pool, golf course or rugby field? What about a child playing tennis or netball? How are these risk assessments done?

I believe the risks to a child and his or her growing bones and muscles is higher with the other sporting activities compared to the risks associated with supervised structured weight-training.

In my opinion the risk to bones, joints and muscle development and overall health risk (injuries from knocks to the brain and head in Rugby or other contact sports) is greater to the young kids playing most sporting activity outside the gym, compared to structured activity in the gym.

I believe proper muscular development assisted by a well-structured weight-training program, complements whatever sporting activity a child/person chooses.

It simply makes them a better athlete. A better athlete gets better results.

The risks to the joints of the other sporting activities – like golf, tennis, netball, swimming, running etc is HIGH. The wear and tear to the joints is very high.

The joints are over used, and there is accelerated wear and tear and it shortens the effective useful life of your body. Just like any other machine of value you possess – say a car, for example. Depreciation rates can vary depending on how you use and service your machines.

Most individuals then suffer from premature ageing (from over-use) of joints and really suffer uncomfortable daily living later on in life. However, the risks to the child’s self-esteem; sense of self-worth and interest need to also be monitored too. Participants can be severely negatively affected because of the constant expectations of tolerance levels.

Weight-training done safely and under appropriate supervision is a safer and more beneficial to a child’s whole-self development then any other physical activity there is. Weight-training complements and helps make a child better at whichever sport they choose to participate in.

It is only now that tightening of regulations are being implemented to address not only some current risks but also long-term risks sustained by athletes.

My children are as comfortable with a set of light dumbells, not dissimilar to young budding soccer players or tennis juniors with footballs and rackets in camp and sporting academies. In this controlled soccer environments, no one appears to question the deliberate practises these children are forced to undertake in non-weight-bearing activities and how safe it is.

Just because a big majority of people are sending their kids there does not mean it is the safest or have the lowest risks.

Or how many instances of injuries are sustained by the very young, many of whom are regularly seeing physios and chiros at an age that is unheard of only a few decades ago.

What does this tell us? About the risks these kids are putting themselves under, the full extent will become evident in their later years.

People are only too quick to place gym training as a high risk but this is yet another myth and here is where I believe the problem is:

It is the inability of parents and administrators of sporting activities to initially correctly assess the level of risks. Yes, self-limiting beliefs unfairly bestowed on to children by parents who know no better.

Maybe they just need to adopt a new thinking paradigm that assists in the development of the ability to assess risks of activities and whether or not the risk is acceptable to them.

Time will bust these myths. Big Truths will always beat Big Lies.

Believe in BETTER.

Make better choices with the life that you have left, with the lives of your children. Time on this planet is all that we really have anyway and one day … that will be taken from all of us.

This is one of those BIG TRUTHS or is this a BIG LIE? Anyone believe this is a MYTH?

All the best.

Until next time,

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action, awareness, belief systems, Beliefs, body, choices, Energy, game of life, Imagination, life, long-term perspective, mind, muscles, perspective, planning, respect, self-image, truths, workout, you

Top 3 Keys to a successful workout. Key #2: Elegance.

February 2015. At my old school gym, just about to do a set of barbell biceps curls or  what I would sometimes refer to as 'loading the guns with ammunition'.  Hope you're wearing your bullet-proof vests, take cover!

February 2015.
At my old school gym, just about to do a set of barbell biceps curls or
what I would sometimes refer to as ‘loading the guns with ammunition’.
Hope you’re wearing your bullet-proof vests, take cover!

One of the many things I have learned early in life is that the “big truth” will always beat the “big lie”. The truth is we are more than meets the eye – but having a physique sure makes a difference in how people treat and react to us.

What is that saying that we’ve all heard growing up – “Don’t judge a book by its cover”.

Well, it is lovely and idealistic but the truth is we all do. The whole world does, every single day in everything we do. Matter of fact it is how one of the many public games is played on this planet. That is one of the many less than ideal characteristics of most human beings – we all judge things we ‘see’ by how they ‘look’.

That is just how we are wired.

Packaging for products is vital to the successful sales as it directly influences consumer purchasing behaviour and ultimately the ‘bottom-line’. Manufacturers know this and marketers get huge dollars for helping them do this.

Now, another thing I have learned in over 23 years in the fitness industry is that Self-perception or how we see ourselves, greatly determines how we look.

You see, “Inner image creates outer image”. Now, I know there are some idealists that may disagree, and that is fine. On the whole, this statement runs true for all of us. But here is one of the interesting things, one of the encouraging possibilities – it is one’s perception of one’s self that creates greater possibilities.

Drop your past when need be, when it does not serve you any longer. Let go of beliefs and belief systems that does not add any value to your current phase of life. Remove beliefs that limit you, beliefs that do not allow you to reach for your best self.

In my experience, another key element that makes up a successful workout is – elegance. I think this is attained if you’re natural and genuine, searching for an artistic approach (sculpturing as opposed to just lifting weights) and having a great appreciation for “balance and symmetry” (another definition for beauty).

Not many people ever get to this level and truly experience the ‘essence of each and every rep of each exercise’. Just as not all golfers ever play as effortlessly as a Tiger Woods or a professional on a golf course, instead with constant frustration of under-performing handicaps.

Just because you can hit a ball with a club does not necessarily mean that you will hit it in the direction of the hole. This is the same as lifting weights in the gym for the majority of people – you see, anyone can lift weights but only a few ever learn the art of body-building and choosing the right exercise (club) for the right moment (set etc).

Elegance in your workouts or the ‘search for balance and symmetry’ is hard to describe but I find it easy to recognize when I see it. You see it when top sports-persons play for example – Roger Federer gracefully hitting returns on the tennis courts or Jonathan Thurston having all the time in the world to kick in rugby league and effortlessly creating a play out of nothing. Or Maria Sharapova gliding across the courts or Usain Bolt bolting like lightening on the 100m track.

It is sheer beauty, ultimate elegance displayed before your eyes. Very few things can beat the feeling you get from witnessing ‘elegance in action’.

Making elegance part of you or what you do is a reflection of attitude combined with aptitude but taken to the HIGHEST LEVEL with the ambition of being the BEST. To achieve this takes the gifts of Energy and talent harnessed with a magnifying focus towards BEING THE BEST YOU CAN BE.

It requires hours and hours of not just practise – but deliberate practise with sustained FOCUS over many years.

Elegance fascinates me because I believe there is something eternal about it.

So, a successful workout for me is elegant (efficient, effective and a little sophisticated). This is similar to what we call –

  • FREEDOM … in dancing
  • SELF-EXPRESSION … in relationships
  • Being in the ZONE … in sports
  • EXCELLENCE … in work
  • NATURAL … in family
  • Looking HOT … in Sex
  • MAKING A DIFFERENCE … in Society
  • Getting the JOB DONE …. in business

So, there you go. After 23 years of working out in the gym, and my love of reasoning from and making deductions from patterns observed, my 2nd key to achieving a successful workout is simply: Elegance.

Strive for this if you haven’t already done so.

It is more efficient, effective and reduces the risks of injury giving you longevity and more years of enjoyment.

Learn to learn, again.

Strive towards the new man (or woman) that resides in you, with elegance in mind.

All the best in your journey.

 

Until next time,

Side Triceps. Australian Natural Bodybuilding Championships. Lost by 2 points. Final placing: Runner-up.

Side Triceps.
Australian Natural Bodybuilding Championships.
Lost by 2 points.
Final placing: Runner-up.

With my friend and coach at that time - 2 x World Number 1 (natural bodybuilder).

With my friend and coach at that time – 2 x World Number 1 (natural bodybuilder).

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action, awareness, belief systems, choices, Energy, Goals, long-term perspective, long-term strategy, muscles, planning, risk, Strength training, Vitality, workout, you

No Brain, No Gain.

_MG_9779-1

I love a lot of old school training philosophies. Most are simple, to the point and cut out a lot of irrelevant stuff – things some of us refer to as ‘BS’.

While I adopt some of these fundamental training principles in my training I always assess the relevance of anything towards my goals and my needs. For example, assessing the legitimacy and relevance of a saying I have heard over the years:

“No pain, no gain”.

Put simply, I don’t fully agree with this. While I agree in simplicity for most things, I think this statement is too simplistic and too ‘black and white’. There are many ‘grey’ areas that should be considered especially in regards to the “risk-to-benefit’ ratio of exercises chosen.

It’s working out with your ego not in check. I have always believed that if one of your aims is to train in such a way to get the most benefit out of the time invested in your workouts, then you should leave your ego at the door.

Also, I think it is quite a negative slogan and should be replaced by something that is more positive and relevant to today’s every-day-person – like maybe:

No brain, no gain. Don’t train.” for the thinking bodybuilder.

I believe everyone who ventures in to this world and lifts any weight to assist themselves towards a better version of themselves, is by definition, a body-builder (whether you’re a grandmother lifting 1kg weights or a powerlifter squatting 200kg.

Everyone should strive to be a ‘thinking body-builder’.

To truly benefit from this, one should learn the basics of old-school training techniques with selected exercises that give optimal results, with safety in mind.

You must choose the right system of training for your specific goal in order to get the most benefit from your workouts in the shortest time. Ask yourself what is your top 3 goals and then narrow it down to the most important goal. Is it strength? Is it power? Is it a combination of strength and muscular growth?

You see, what I have found in over 23 years in the gym is that most people don’t have a plan, no, most people have what I refer to as a ‘goal’ or objective and their training program is haphazard at best. They try so many things at the same time, while all the while, hoping that they will strike it lucky. It is quite evident that similar patterns of behaviour happens in other areas of life too for some. For example, you see this in the popularity of games of chances – like lotto and gambling machines, despite the extremely low probability of hitting a jackpot, people still participate, losing more and more of their finances.

I have asked many gym enthusiasts over time, questions regarding why they have adopted a new ‘fad’ of training. I might ask them why they work out a certain body part first or do certain exercises before another in their routine, or what their goal is in doing 50+ repetitions on an exercise they either have an illogical answer or no answer at all.

Or, they are just doing it because their friends are doing it. Very sad indeed as they may not have considered the risks they are putting themselves under by following blindly.

Most people go about their training in a manner similar to someone who tries to bake a cake without any recipe laid out for them. They know bits of information, for example they know they need some sugar, some flour, some butter and need to put in in the oven. However, they have no clue about the temperature they need, how long they need to bake it for and other smaller, but important ingredients that go in to a beautiful looking and tasting cake.

Chaos results in the kitchen and frustration and higher risks of injury prevails in the gym. Not smart at all.

The human body and mind is a very sophisticated machine and to re-engineer it without a plan from an informed person is like building a house or an extension to a house without an Architect’s plan. It is fraught with higher risks.

Wasted effort. Wasted time. Very inefficient. Ineffective and unsafe. Not ideal indeed.

What you need, and what most people around the world need is a ‘working plan’. This is what smart training is all about. Increase your awareness of yourself, determine your needs and then seek help.

Here is a check-list of my 9.5 key factors to consider when you are selecting a type of workout or workout schedule:

  1. Your main goal.
  2. An honest assessment of where you are at – key KPIs on your health and fitness status.
  3. The duration of the program (3 months, 6 months, 6 weeks?)
  4. The rigidity of exercise execution (what emphasis is there on strict form).
  5. Rest time between sets.
  6. Total number of sets performed (per exercise; per muscle group and per workout).
  7. The amount of weight to be used (start, during and end of exercise).
  8. The tempo (speed of individual sets – at the start, during and end).

9.5 The number of reps (per set – at the start, during and end).

So, let me say it again, before seeking help from a suitably qualified and experienced professional, make sure you at the very least, think about what your main goal is. The professional could help identify your destination and help you formulate a plan that would give you answers to the above key variables.

And why would you want to do all this?

Well, you would not go and see or get advice from a plumber if you needed help with your tax return now, would you? I would hope your first port of call is an experienced qualified Accountant.

Become a thinking body-builder, no matter what age you are or how experienced you are.

And remember…. No brain, no gain – no train.

All the best!

 

Until next time,

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