“Take care of your body. It’s the only place you have to live.” – Jim RohnAdvertising
Fitness is key to our overall health. We all know it, and for those of us who take it seriously, we know how to train our bodies to keep in the best physical shape. Or do we? To truly understand fitness, we must first understand the body. Scientific research and anatomy is paramount to this understanding – we must know we are dealing with on the inside, in order to truly benefit on the outside. And just as an athlete or trainer knows, looking good on the outside means feeling just as good on the inside.Advertising
Understanding The Body
Your back is the number one place in the body that overcompensates for all the other areas that are not in proper use. For instance if we are not training our core muscles properly, our back muscles will begin to overwork, thus resulting in pain, or strained muscles. This need not be the case. However there are negatives for any area that we overwork, or over train. When we talk about fitness, and bodybuilding, we are talking about making each part of the body work at its strongest, building the muscles so that they work together and the body works at its full capacity. If we over train any area, we will land in some rather hot water.Advertising
Back To Front
It is actually better to overwork your back than your chest. Although the chest seems to be the more difficult part of the body to get into peak condition (we often see a good set of guns, but are less likely to see highly developed pectorals) it is very important to approach a chest workout properly. If you only work on your chest, the muscles do not necessarily grow and grow the way you think they might. In fact when you only develop the chest muscles, they grow tighter and tighter, and this begins to affect your overall posture in a way that likely does not match the desired result you were hoping for.Advertising
Excessive development of the chest (and underdevelopment of the back) can lead to a curving of the spine and a condition called ‘Kyphosis’, otherwise known as hunchback. With time the bones can compress, age and crack under the pressure, which is not only very painful, but the complete opposite of what was initially being aimed for. The overall area of the back contains much more muscle than the chest. The two must work with each other in order to develop the chest; unfortunately the back will look fine without the chest being as developed, but the same does not occur vice versa. Working only the chest muscles is non-functional, painful and dangerous. But working the chest and the back muscles, will develop the chest in the way you probably envision. Good posture never fails to look good!
Don’t bench press too often. It can cause you to lose muscle mass and strength rather than gain it if you do it too often. Know that an overall build will always look better, AND you will have less pain in other areas if all your muscle groups are working together as a team. Good back muscles will actually make your chest look bigger. When you pull those back muscles back and shoulders back, that chest you’ve been working will look even bigger. For this reason, it is important that your back is tighter and more muscled than the rest of your body. It’s very difficult for your back to look “too big” or disproportionate by working it too hard. It is, however, easy to overdo the chest muscles if you are not looking after the rest of your body properly.
Featured photo credit: aboutlifting.com via aboutlifting.com
Last Updated on September 16, 2019
How to Stop Procrastinating: 11 Practical Ways for Procrastinators
You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.
We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.
The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.
Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:
1. Break Your Work into Little Steps
Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.
For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –
- (1) Research
- (2) Deciding the topic
- (3) Creating the outline
- (4) Drafting the content
- (5) Writing Chapters #1 to #10,
- (6) Revision
- (7) etc.
Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.
2. Change Your Environment
Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.
One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.
3. Create a Detailed Timeline with Specific Deadlines
Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.
Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.
My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.
Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines
4. Eliminate Your Procrastination Pit-Stops
If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.
Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.
I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.
5. Hang out with People Who Inspire You to Take Action
I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You
Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.
As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.
6. Get a Buddy
Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.
I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.
7. Tell Others About Your Goals
This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.
For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.
8. Seek out Someone Who Has Already Achieved the Outcome
What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.
9. Re-Clarify Your Goals
If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.
Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?
10. Stop Over-Complicating Things
Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.
Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.
11. Get a Grip and Just Do It
At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.
I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future. Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.
More About Procrastination
- 8 Dreadful Effects of Procrastination That Can Destroy Your Life
- 10 Best Ted Talks About Procrastination That Will Ignite Your Motivation
- Types of Procrastination (And How To Fix Procrastination And Start Doing)
- What Is Procrastination (And the Complete Guide to Stop Procrastinating)
Featured photo credit: Malvestida Magazine via unsplash.com