Exercise Guide

In my previous article, I talked about training each body part twice per week. Well let me say this is only half the recipe. You can come to the gym and work your body parts but if you lack intensity, you might as well go home. The gym floor should be a place of strictly business.

Let me explain. Normally when I go to the gym today, I will see guys working out but also laughing, talking and standing around. Honestly, they will take 5 minutes between sets. I often wonder if this workout or a Social Event. Let me tell you what is not happening during this kind of workout:

* There is no focus to psyche up to the next set. They’d rather talk about the weekend then get motivated to do their best..

* The body is cooling down and thinking No Pain here which means No Gain.

* Don’t expect the muscle to get pumped or flushed with blood.

In short this approach to a routine is just going through the motion. Oh sure it is better than doing nothing, but it worth the time.

To me the time on the gym floor is time to focus, push every rep to the limit and drive the muscle to greater size and definition. To do anything less is mediocrity…and this defines the men from boys.

So how do you achieve this level of intense training?

1. Don’t socialize on the gym floor. The first time someone wants to do small talk or maybe ask you a bodybuilding question, simply say “I’d enjoy explaining this but I currently in the middle of my routine, could we do it later?” They will get the point and not bother you in future. Use the locker room, juice bar, check in desk or any NON gym floor place to be areas of friendly conversation but also take time to define the gym floor as a place of strict business for your workouts.

2. Concentrate on thinking about your next set during your rest period. Your eyes will naturally focus on fixed objects in the gym rather looking around and catching someone’s eye for conversation.

3. Talk to yourself internally. Encourage yourself with thoughts “I can do this weight” or “I will push to limits on this one”.

4. Get a training partner that is every bit as serious as you. Motivate each other. Limit conversation to aspects that have to do with the routine at hand.

5. Avoid long rests. This is not power lifting! The muscle recovers to 80% to its original strength less than 1 minute.

6. Take every set to failure. Unless you are doing a warm up set, why stop at 10 reps if you could have done 12 reps.

7. Get a spotter to push beyond the number of reps you can do on your own and help take you to failure.

If you don’t walk off the floor drained from your workout (at least in trained muscle group), you likely did not do the intensity required to grow you body.

Scott Jameson is a bodybuilder and trainer for over 30 years. He has a passion for bodybuilding and helping other achieve this success. He regularly applies the techniques in this article. See more of his articles at http://www.bodybuildingprogramzone.com

If you want to more information on a Bodybuilding Program - Check out the Zone, the site with a passion for you to succeed.

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First thing to do is to get physical.

In a world where most people would choose a twinkie over an apple, you’ll have to be the one who has the wisdom and willpower to choose the apple.

In a world increasingly addicted to TV, you and your mate will have to come up with the willpower to go out on a nature walk or bicycle ride.

Why? Because you can’t have a super love life unless you treat your body with the kind of love and respect that we’re discussing. We’re not talking about a six-week diet, we’re considering a life-long program of better nutrition. We are not advocating a three-month exercise program here to take off two inches from the waist; we’re pushing for regular exercise every day of our lives!

A good way to kick-start is with some cardiovascular exercises.
the Harvard School of Public Health reports that men who were
physically inactive were 40 percent more likely to experience
erectile dysfunction than men who exercised a half hour a day.

A foundation of correct nutrition and regular exercise is necessary before we can begin to think about a super love life.

Eat to live and love. Most of us do not realize how foods affect our moods, feelings, energy level, and behavior. When we get down in the dumps, we don’t automatically say, “Gosh, I must not have been eating right.”

On the other hand, when we’re feeling on top of the world we don’t stop to think, “I’d like to feel this good more often.”
We don’t relate how we feel to what we’ve been eating, but foods, vitamins, and minerals can make all the difference in the world between a so-so love life and the kind of love life that makes you smile every time you think about it.

Many people who think they have sex problems are actually victims of poor nutrition. They don’t have sex problems. They have food problems. And food problems can be solved.

De-stress and relax. The physical effects of long-term stress
include colds, ulcers, asthma, heart attack, stroke, and chronic
fatigue–all ailments that can erode your health and your love life.

Couples can de-stress together at the end of the day in more romantic ways, such as enjoying a lathery bubble bath for two, complete with scented candles, and a mug of warm milk and honey. Or just watch a movie together.

The goals are to spend quality time together and put you on the path to total relaxation.
Cut out or cut down on the use of alcohol, cigarettes, and coffee.

Avoid sugary foods and drinks and fried, fatty foods. Sugar interferes with the sex life and reduces its pleasure.

Cut back on milk and wheat products.

Substitute herbal teas for coffee and regular teas, juices for
commercial soft drinks.

It all takes effort to improve your love life–there is no substitute for balanced foods, no shortcut to good health but if you work at it, you can achieve a super love life.

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Whether you want to work in a Pilates studio, a fitness club, a therapeutic clinic, or as a personal trainer, the first thing you need to do is to get certified from a reputable Pilates training institution.

There are accredited training institutions that run certification courses in Pilates. One needs to attend hundreds of hours of lectures, hands-on training, observation, and apprentice work before one is qualified to appear for a rigorous written and practical examination.

Each student must have already studied anatomy and be a certified fitness professional or licensed rehabilitation practitioner to be able to receive a Pilates certification.

In addition, a qualified Pilates instructor needs to attend continuing education classes to maintain certification status throughout his or her career.

Some of the more recognized Pilates training institutions are the Physical Mind Institute, The Pilates Studio, Polestar Education and Stott Pilates. Most offer courses around the world through their network of affiliated clubs or studios.

The Pilates Studio, with 11 course locations throughout the world, teaches what they call Authentic Pilates, true to the original forms, techniques and sequences devised by Joseph Pilates. It is affiliated to the Pilates Guild, a non-profit organization dedicated to preserving Joseph Pilates’ original work.

Phase I of the curriculum includes a series of seminars on beginner, intermediate and advanced exercises on the mat and equipment. Phase II is a 600-hour Apprenticeship program working with a Pilates Guild certified instructor. Exams are required after each phase and must be completed within one year. The program costs about $4000, awarding successful students with a Certificate in Authentic Pilates.

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