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7 Tips for Building the Perfect Physique

7 Tips for Building the Perfect Physique

Building the perfect physique requires hard work, dedication and consistency. Therefore, believing in the silver bullet that will change your body overnight is futile. The good news is that there are some training guidelines you can follow to speed up your fitness gains.

Whether you are looking to shed weight, add muscle mass, or both, here are the training guidelines you need to follow for maximum results.

Wake Up

A solid warm-up is the backbone of any workout. A proper warm-up gets your blood flowing and raises your body temperature, and lets you lift more weight later on. To skip the warm-up is to flirt with disaster, as the risks of premature fatigue and injury are high when your body is still cold. Therefore, make sure to start your workouts off with a solid warm-up.

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To warm up properly, start with light cardio for 5 minutes—think jogging, biking, or running in place—then follow it with another 5 minutes of basic bodyweight movements to get your body firing on all cylinders.

Lift Big

When it comes to the right lifting strategies, big compound movements should make up the staple of your program. Moves such as the deadlift, the squat and the bench press lead to surges in growth and testosterone hormone levels, leading to accelerated muscle growth and greater fitness gains.

Not only that, compound movements recruit huge amounts of muscle fibers, leading to greater energy expenditure and fat loss results.

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Good Form

One of the main root causes of injury is bad form. Whether it’s fidgeting, an arched back, or the rest of the bad signs, bad training form can spell disaster for your training resolution. Therefore, make sure to ingrain good form patterns in your training.

Get technical before you start getting big. Ask around for feedback and be open to it. Of course, hiring a personal trainer is the best option to help you develop and keep good form.

Free Your Muscles

According to a study published in the Journal of Strength and Conditioning Research, exercising with free weights instead of fixed machines leads to greater muscle activation, and thereby greater muscle growth. Free weights are also easier to use, convenient, and can help you develop good form patterns, which can help you prevent injury and blast through performance plateaus.

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Therefore, instead of spending time waiting for the smith machine, embrace free weights and do your workouts without much hassle.

Time Under Tension

Muscle growth is dependent, mostly, on the amount of time a muscle performs an exercise. That’s what is known as time under tension, or TUT for short. According to many studies, the ideal time under tension for maximum muscle growth is anywhere between 40 and 60 seconds.

Do too little and you won’t create much tension. Do too much and you risk over-training your muscles. Therefore, make sure to time your sets within that range for maximum growth.

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Sprint A Lot

Long runs have their benefits. They help you develop endurance and burn fat. But they’re boring and can take a toll on your time and muscle mass. Fortunately, interval running can help you achieve those benefits without much of the hassle.

A form of high intensity interval training, this type of running can help you shed weight, boost metabolism, develop killer lower body strength and speed, and will help you get into the best shape of your life. Here is how to proceed with your interval running workouts:

  • Start with a proper warm-up. Run slowly for 5 minutes and breathe deeply.
  • Go for your first sprint at 80 percent of your max for 45 seconds. Jog slowly for another 45 seconds to recover.
  • Repeat the on/off intensity cycle 7 to 10 times.
  • End the workout with a cool down. Jog slowly for 5 minutes and stretch afterwards.

Be Open to Change

Sticking to the same training routine is a recipe for boredom and performance plateaus. If you are looking to achieve progress with your training program, constant change is key. To do that, you need to keep challenging your body by constantly getting out of your comfort zone.

Therefore, make sure to progress with every workout you do. If you do 15 reps one session, increase the load and do 10 or 12 during your next session. On the following session, keep the load but go back to 15 reps, so you are changing only one variable each time.

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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