“Bodybuilding Sins” That Cause Back Pain and Missed Workouts: Part 5

Written by Jesse Cannone

Continued from page 1
So here’s my… 5-Step Formula for Quickly Eliminating and Preventing Aches, Pains and Injuries Step 1. Rest and Recovery The first thing you need to do is REST! And no, I don’t mean take a day or two off… I mean no workouts for at least a week or more… you need to give your body a chance to reducerepparttar inflammation before you can begin work on eliminating or correctingrepparttar 139754 cause ofrepparttar 139755 problem. You may also want to use things like a heating pad, hot tub or massage to help reducerepparttar 139756 inflammation and speed uprepparttar 139757 healing and recovery… Step 2. Identify Muscle Imbalances The next thing you need to do is find out which muscle imbalances have created your injury or are causing your pain and work towards correcting them… you can do this quickly and easily by performing physical assessments in which you are looking for strength and flexibility imbalances in all opposing muscle groups. You can do these assessments yourself and they are covered in our Loserepparttar 139758 Back Pain Video http://www.losethebackpain.com Step 3. Increase Flexibility in Tight Muscles with Targeted Stretching In order to correct a muscle imbalance, you need to increaserepparttar 139759 flexibility and range of motion inrepparttar 139760 muscles that are too tight and causing a problem. As we discussed inrepparttar 139761 previous articles, you have got to know what muscles NEED to be stretched before you start stretching. General stretching may or may not help… it may even make things worse! You have got to targetrepparttar 139762 right areas andrepparttar 139763 only way to ensure that you are, is to do assessments and find out. Step 4. Strengthen Weak Muscles with Targeted Strength Exercises The other major step in correcting muscle imbalances is to strengthrepparttar 139764 weak muscles that are being overpowered byrepparttar 139765 strong and tight opposing muscle(s). The same is also true for strengthening… you have to make sure that you chooserepparttar 139766 right exercises andrepparttar 139767 only way to know for sure is thru assessments… don’t use guesswork when choosing exercises! Step 5. Monitor and Modify Your Program The key to long term pain relief and injury prevention is to consistently monitor your progress and adjust your program… for example, as you work on correcting and preventing muscle imbalancesrepparttar 139768 strength and flexibility of your muscles will change and therefore, you must then re-assess and change your program and workouts accordingly. You will typically see changes in your strength, flexibility and bio-mechanics in as little as 2-4 weeks so I recommend that you re-assess yourself at least every 4-6 weeks. So there you have it… 5 simple steps that you can take right now to work on eliminating any pain or injuries you currently have AND make sure you never create any new ones to deal with inrepparttar 139769 future. Following these steps will not only help you eliminate aches, pains and injuries and it will also allow you to train more intensely and productively to get yourepparttar 139770 results you want. Hope you enjoyed and benefited from this article series and we look forward to hearing of your success.

Article courtesy of Jesse Cannone of http://www.losethebackpain.com. Find out exactly what’s causing your back pain and injuries and the steps you need to take to quickly get rid of your pain and become injury free.

Health & Fitness Is Not A 12 Week Program

Written by Tom Venuto

Continued from page 1

What causes people to burn so brightly with enthusiasm and motivation and then burn out just as quickly? Why do so many people succeed brilliantly inrepparttar short term but fail 95 out of 100 times inrepparttar 139699 long term? Why do so many people reach their fitness goals but struggle to maintain them?

The answer is simple: Health and fitness is for life, not for "12 weeks."

You can avoidrepparttar 139700 on and off, yo-yo cycle of fitness ups and downs. You can get in great shape and stay in great shape. You can even get in shape and keep getting in better and better shape year after year, but it's going to take a very different philosophy than most people subscribe to. The seven tips below will guide you.

These guidelines are quite contrary torepparttar 139701 quick fix philosophies prevailing inrepparttar 139702 weight loss and fitness world today. Applying them will take patience, discipline and dedication. But remember,repparttar 139703 only thing worse than getting no results is getting great results and losing them.

1) Don’t “go on” diets.

When you “go on” a diet,repparttar 139704 underlying assumption is that at some point you have to “go off” it. This isn’t just semantics, it’srepparttar 139705 primary reason most diets fail. By definition, a “diet” is a temporary and often drastic change in your eating behaviors and/or a severe restriction of calories or food, which is ultimately, not maintainable. If you reach your goal,repparttar 139706 diet is officially “over” and then you "go off" (returning torepparttar 139707 way you used to eat). Health and fitness is not temporary; it’s not a “diet.” It’s something you do every day of your life. Unless you approach nutrition from a “habits” and “lifestyle” perspective, you’re doomed fromrepparttar 139708 start.

2) Eatrepparttar 139709 same foods all year round.

Permanent fat loss is best achieved by eating mostlyrepparttar 139710 same types of foods all year round. Naturally, you should include a wide variety of healthy foods so you getrepparttar 139711 full spectrum of nutrients you need, but there should be consistency, month in, month out. When you want to lose fat, there’s no dramatic change necessary - you don’t need to eat totally different foods - it’s a simple matter of eating less of those same healthy foods and exercising more.

3) Have a plan for easing into maintenance.

Let’s face it – sometimes a nutrition program needs to be more strict than usual. For example, peaking for a bodybuilding or fitness contest requires an extremely strict regimen that’s different thanrepparttar 139712 rest ofrepparttar 139713 year. As a rule,repparttar 139714 stricter your nutrition program,repparttar 139715 more time you must allow for a slow, disciplined transition into maintenance. Failure to plan for a gradual transition will almost always result in bingeing and a very rapid, hard fall "offrepparttar 139716 wagon."

4) Focus on changing daily behaviors and habits one or two at a time.

Rather than making huge, multiple changes all at once, focus on changing one or two habits/behaviors at a time. Most psychologists agree that it takes about 21 days of consistent effort to replace an old bad habit with a new positive one. As you master each habit, and it becomes as ingrained into your daily life as brushing your teeth, then you simply move on torepparttar 139717 next one. That would be at least 17 new habits per year. Can you imaginerepparttar 139718 impact that would have on your health and your life? This approach requires a lot of patience, butrepparttar 139719 results are a lot more permanent than if you try to change everything in one fell swoop. This is alsorepparttar 139720 least intimidating way for a beginner to start making some health-improving lifestyle changes.

5) Make goal setting a lifelong habit.

Goal setting is not a one-time event, it’s a process that never ends. For example, if you have a 12 week goal to lose 6% bodyfat, what are you going to do after you achieve it? Lose even more fat? Gain muscle? Maintain? What's next? On week 13, day 1, if you have no direction and nothing to keep you going, you’ll have nothing to keep you from slipping back into old patterns. Every time you achieve a goal, you must set another one. Having daily and weekly short term goals means that you are literally setting goals continuously and never stopping.

6) Allow a reasonable time frame to reach your goal.

It's important to set deadlines for your fitness and weight loss goals. It's also important to set ambitious goals, but you must allow a reasonable time frame for achieving them. Time pressure is oftenrepparttar 139721 motivating force that helps people get inrepparttar 139722 best shape of their lives. But whenrepparttar 139723 deadline is unrealistic for a particular goal (like 30 pounds in 30 days), then crash dieting or other extreme measures are often taken to get there beforerepparttar 139724 bell. The more rapidly you lose weight,repparttar 139725 more likely you are to lose muscle andrepparttar 139726 fasterrepparttar 139727 weight will come right back on afterwards. Start sooner. Don't wait until mid-May to think about looking good for summer.

7) Extend your time perspective.

Successful people in every field always share one common character trait: Long term time perspective. Some ofrepparttar 139728 most successful Japanese technology and manufacturing companies have 100 year and even 250-year business plans. If you want to be successful in maintaining high levels of fitness, you must set long term goals: One year, Ten years, Even fifty years! You also must considerrepparttar 139729 long term consequences of using any "radical" diet, training method or ergogenic aid. The people who had it but lost it are usuallyrepparttar 139730 ones who failed to think long term or acknowledge future consequences. It's easy for a 21 year old to live only for today, and it may even seem ridiculous to set 25 year goals, but consider this: I've never met a 40 or 50 year old who didn't care about his or her health and appearance, but I have met 40 or 50 year olds who regretted not caring 25 years ago.

Tom Venuto is a certified personal trainer, natural bodybuilder and author of the #1 best selling diet e-book, "Burn the Fat, Feed The Muscle. You can get info on Tom's e-book at: http://www.burnthefat.com. To get Tom's free monthly e-zine, visit http://www.fitren.com

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