Muscle and Fitness -- The First Key To Achieving Your Goals

Written by Tony Farrell

Continued from page 1

8. Is there anything you'd like to add? If so, write it down. Any ideas that spring to mind, write those down too. If you're satisfied withrepparttar end result - great.

9. Now it's time to re-write those goals. So move to a new page on your note pad and give itrepparttar 137427 same name again -- 'Muscle and Fitness Goals Refined'. Then writerepparttar 137428 date just below that.

You need to shorten your goals so that they're specific and achievable by a certain time. Atrepparttar 137429 same time they must haverepparttar 137430 essence of what you want to have achieved byrepparttar 137431 end of your training program. For example:

If one of your goals is to have lost weight. Then word it so that it's specific, time limited and hasrepparttar 137432 essence of what you want to achieve. So you would write it like this:

"I am achieving a weight loss of 16lbs by March 5th, 2005."

Or --

"I am increasing my arm size to 16 inches by April 21, 2005."

Get what I mean?

10. Now that you have written your goals, again, I want you to get a card. Lets say 'Postcard' size. Again writerepparttar 137433 title: 'My Muscle and Fitness Goals' andrepparttar 137434 date of starting your program.

Now write those specific goals onto your card. These are now ready to be a part of your training routine. Every time you're about to commence your training, just read those goals aloud.

As you do, see yourself perform those exercises. Feel your muscle work, your heart pump and how great it is to be achieving your goals.

I have got you to write your goals three times. Did you notice that?


Because I want you to --

* Establish those goals in you heart and in your mind.

* To be passionate about those goals that mean so much to you.

* To feelrepparttar 137435 benefits, as if you already have achieved your goals

* To seerepparttar 137436 benefits, as if you already have achieved them.

To conclude, follow these ten steps. Be patient. Be focused. And believe that this will help, even if you are doubtful. Where most people fail, isrepparttar 137437 point where they think negatively. As soon as you begin this negative thought process, you have damaged your chance of success on that occassion. If this happens, correct it immediately and continue.

Muscle and Fitness isrepparttar 137438 'HAVE' key. There are stillrepparttar 137439 'BE' and 'DO' keys to go. But, that's for my next article. Make sure you read all related articles and you'll be well on your way to success in your Muscle and Fitness program.

Tony Farrell of provides valuable insight into the world of health, fitness and bodybuilding. Through his unique approach, he truly helps people to succeed and reach their goals. To subscribe to his ezine, just visit:

The Degradation of Fitness Science: One Example

Written by Brian D. Johnston

Continued from page 1

2. Functional exercise is always a means to an end (with examples of gathering wood to stay warm, lifting stones, and doing calisthenics inrepparttar army to stay "strong enough" to fulfill duties). In other words, perform movement patterns that are essential to your work or sports environment. I work at a computer forrepparttar 137418 most part, and so perhaps I should perform some keyboard typing overload exercises. Sarcasm aside, most of us have enough strength to complete daily activities, and to mimic those activities with resistance often does us worse than good. An example in sports would be sprinting with heavy weights attached torepparttar 137419 body withrepparttar 137420 notion that our sprinting will improve, although sprinting mechanics obviously would alter under such circumstances. Moreover, consider elbow flexion that occurs when we lift an object, andrepparttar 137421 elbow flexion that occurs during dumbbell or machine arm curls. Wouldrepparttar 137422 latter not have a positive bearing onrepparttar 137423 former? Certainly it would, but since it is not "exact" to everyday movements,repparttar 137424 author condemns such actions, and without realizing that any "functional exercise" also is not exact to daily activities (unlessrepparttar 137425 same resistance and movement patterns exist, and if so, it no longer would be exercise but activities of daily living).

The author talks aroundrepparttar 137426 issue of isolation training to improve function by statingrepparttar 137427 following: "Training muscles with isolation methods to achieve increased mass in specific muscle is only functional if your goal is to compete in bodybuilding competitions, or specific rehabilitation procedures or as part of a well-designed isolation-to-integration program." Certainly "isolation to integration" could mean performing daily tasks and activities better as a result of larger and stronger muscles that were produced as a result of using machines or free-weights, as has been done for several decades.

He continues: "There must be a goal motivatingrepparttar 137428 selection of exercises or one cannot ascertain whetherrepparttar 137429 outcome is functional or dysfunctional." Inrepparttar 137430 previous paragraph he clearly acknowledges that a weak chain can be made stronger by (greater) isolation, yet ignores its value unless it can be proven thatrepparttar 137431 outcome improves function (inrepparttar 137432 individualís best interests to achieve another goal). If that goal is to feel better, look better, and function better, then any exercise in any medium (free weight, machine, rubber band, calisthenics, etc.) has that potential. The extent to which that happens varies, thus depending onrepparttar 137433 quality of movement and effort far more than how dynamic (the use of several muscles in an unfixed environment) or unstable an exercise happens to be.

Moreover, a few things are wrong withrepparttar 137434 authorís statement above. One,repparttar 137435 ultimate goal may be aesthetics, and there is nothing wrong with that, but pointless according torepparttar 137436 author since that aspect of a fitness program means nothing to him. Two, injuries arerepparttar 137437 result of weak links, and there is no better way of addressing this issue than through means of specific exercise that is as isolated as possible, whether through single-joint movements or not. It is like working on an entire house when you knowrepparttar 137438 problem to berepparttar 137439 support beams. If you need to strengthenrepparttar 137440 support beams, then forget aboutrepparttar 137441 shingles or windows. Three, function required in specific activity requires practice ofrepparttar 137442 specific activity to improve that ability, whereas exercise provides general conditioning and strength improvements that then supportrepparttar 137443 specific sporting movements. Hence, truly functional training involvesrepparttar 137444 specific motor skills of a particular activity, and not movement patterns that "sort of" resemble an activity but which uses different loads, different velocities, different movement patterns, different balancing requirements, etc.

3. Selection of an exercise or exercise regimen must considerrepparttar 137445 desired outcome on all primary physiological systems ofrepparttar 137446 body (including hormonal, musculoskeletal, circulatory, immune, thermoregulatory, visceral and neurological). And "every intent and attempt should be to improverepparttar 137447 exerciserís physiology through exercise, orrepparttar 137448 exercise regimen canít be considered functional." Please explain how stabilizing on a Swiss ball while performing dumbbell presses can account for allrepparttar 137449 primary physiological systems, whereas workingrepparttar 137450 muscles with heavier resistance and with greater physical/mental effort in a stable environment cannot.

Moreover, it takes little effort to improve all these systems even onrepparttar 137451 worst program (whether stable or unstable), and so it goes without saying that improvement will occur in all aspects to some extent. To what extent improvement will occur depends on many factors more important than trying to maintain balance while moving weights inrepparttar 137452 hopes that you will not fall off a ball or wobble board as opposed to using a machine, factors such asrepparttar 137453 quality and effort ofrepparttar 137454 program overall. Differences in results become obvious if one were to compare a person who (purposely) puts forth little effort while followingrepparttar 137455 authorís "functional" workout with rubber cables and Swiss balls as opposed to a person who tries very hard with an Author Jones intense workout on Nautilus or MedX machines. In this example it should be obvious who will makerepparttar 137456 best changes, andrepparttar 137457 opposite also would be true of a person who tries very hard on any so-called "functional" program as opposed to a person whose performance is lackluster while using exercise machines.

4. Selection of an exercise or exercise regimen must take into account a personís emotional, mental and spiritual components. This statement is obvious, in that a properly prescribed program takes into accountrepparttar 137458 individual, butrepparttar 137459 author suggests that "the expenditure ofrepparttar 137460 life-force energy on a leg press is not bringing exercisers closer to complete well-being!" (exclamation his). Why should this berepparttar 137461 case withrepparttar 137462 leg press, or why should it not berepparttar 137463 case? There is no explanation behind his statement, but he does discloserepparttar 137464 following: "when an exercise program is functional, it supportsrepparttar 137465 collective needs ofrepparttar 137466 living organism andrepparttar 137467 body becomes progressively healthier, which positively influencesrepparttar 137468 emotions andrepparttar 137469 mind and affordingrepparttar 137470 spirit greater freedom of expression." What a load! (exclamation mine). How is it that a person can become one withrepparttar 137471 Universe by balancing on a ball or wobble board, or by moving about while yanking on some rubber bands or cable system, yet this cannot be achieved on a leg press? What isrepparttar 137472 scientific evidence?

Brian D. Johnston is the Director of Education and President of the I.A.R.T. fitness certification institute at He has written over 12 books and is a contributor author to the Merck Medical Manual. An international lecturer, Mr. Johnston wears many hats in the fitness and health industries, and can be reached at

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