Workout Gains Quotes

It's so easy to lose your fitness and so hard to gain it back.

The very idea of exercise is to gain from antifragility to workout stressors—as we saw, all kinds of exercise are just exploitations of convexity effects.

Some people who have been working out regularly for months or even years are still out of shape because the number of cheat days they have in a week exceeds six.

Your progress as a runner is a frustratingly slow process of small gains. It’s a matter of inching up your mileage and your pace. It’s a matter of learning to celebrate the small gains as if they were Olympic victories. It means paying your dues on the road or the treadmill. It means searching for the limits of your body and demanding that your spirit not give up. It means making the most of what you have. It means making yourself an athlete one workout at a time.

Nothing great was ever achieved without a personal sacrifice. You have to pay the price to realize your goals.

People conceptualize conditioning in different ways," he said. "Some think it's a ladder straight up. Others see plateaus, blockages, ceilings. I see it as a geometric spiraling upward, with each spin of the circle taking you a different distance upward. Some spins may even take you downward, just gathering momentum for the next upswing. Sometimes you will work your fanny off and see very little gain; other times you will amaze yourself and not really know why.

Painful workouts yield gainful results. This is true of every gain. No pain, no gain.

A workout is a pair act, do it with heart and mind and gain in your life.

The events that occur in my life are workout situations. They are there for my benefit so I can become strong and gain wisdom and information by working my way through those situations.

bar last night and still isn’t awake. Respect. Now you are faced with a decision: Skip your workout today and lose all your gains, or reach into your pants, grab your nutsack, and drag yourself to the

To receive the most benefit from all events, even difficult ones, first realize that the obstacles are there completely for your benefit. Remember that even the worst thing that can happen to you will be of great benefit. Second, know that the obstacles are most often there are signposts telling you that you are slightly or greatly off course. Third, understand that the obstacle is a workout situation designed to strengthen certain areas within you that need strengthening. A workout situation is a problem or difficulty you are experiencing in your life. By solving the problem you are experiencing in your life. By solving the problem, you will gain strength, awareness, and capability.

IS CARDIO BEST BEFORE OR AFTER LIFTING? NEITHER! Doing cardio right before or after lifting can seriously hinder muscle and strength gains. Why? Researchers from RMIT University worked with well–trained athletes in 2009 and found that “combining resistance exercise and cardio in the same session may disrupt genes for anabolism.” In laymen’s terms, they found that combining endurance and resistance training sends “mixed signals” to the muscles37. Cardio before the resistance training suppressed anabolic hormones such as IGF–1 and MGF, and cardio after resistance training increased muscle tissue breakdown. Several other studies, such as those conducted by Children’s National Medical Center38, the Waikato Institute of Technology39, and the University of Jyvaskyla (Finland)40 , came to same conclusions: training for both endurance and strength simultaneously impairs your gains on both fronts. Training purely for strength or purely for endurance in a workout is far superior. Cardio before weightlifting also saps your energy and makes it much harder to train heavy, which in turn inhibits your muscle growth. So, how do you do it right?

To this day, I am still not sure what it was about Chip Gaines that made me give him a second chance--because, basically, our first date was over before it even started. I was working at my father’s Firestone automotive shop the day we first met. I’d worked as my dad’s office manager through my years at Baylor University and was perfectly happy working there afterward while I tried to figure out what I really wanted to do with my life. The smell of tires, metal, and grease--that place was like a second home to me, and the guys in the shop were all like my big brothers. On this particular afternoon, they all started teasing me. “You should go out to the lobby, Jo. There’s a hot guy out there. Go talk to him!” they said. “No,” I said. “Stop it! I’m not doing that.” I was all of twenty-three, and I wasn’t exactly outgoing. She was a bit awkward--no doubt about that. I hadn’t dated all that much, and I’d never had a serious relationship--nothing that lasted longer than a month or two. I’d always been an introvert and still am (believe it or not). I was also very picky, and I just wasn’t the type of girl who struck up conversations with guys I didn’t know. I was honestly comfortable being single; I didn’t think that much of it. “Who is this guy, anyway?” I asked, since they all seemed to know him for some reason. “Oh, they call him Hot John,” someone said, laughing. Hot John? There was no way I was going out in that lobby to strike up a conversation with some guy called Hot John. But the guys wouldn’t let up, so I finally said, “Fine.” I gathered up a few things from my desk (in case I needed a backup plan) and rounded the corner into the lobby. I quickly realized that Hot John was pretty good-looking. He’d obviously just finished a workout--he was dressed head-to-toe in cycling gear and was just standing there, innocently waiting on someone from the back. I tried to think about what I might say to strike up a conversation when I got close enough and quickly settled on the obvious topic: cycling. But just as that thought raced through my head, he looked up from his magazine and smiled right at me. Crap, I thought. I completely lost my nerve. I kept on walking right past him and out the lobby’s front door. When I reached the safety of my dad’s outdoor waiting area, I realized just how bad I’d needed the fresh air. I sat on a chair a few down from another customer and immediately started laughing at myself. Did I really just do that?

How should you deal with the challenges in your life? First, recognize that the situation or event has a purpose and that it is meant to benefit you. The circumstances may look like problems, feel like problems, and seem to be problems, but that’s just one possible point of view. Once you learn to look at your problems as “workout situations,” they take on a whole new aspect. I call them “workout situations” because they are just that: situations you can “work out” with so that you can gain strength and understanding. After you have done that, the circumstance is of no further use to you and it passes out of your life.

Today, the “mental workout” has gained great currency in the popular imagination. Brain gyms and memory boot camps are a growing fad, and brain training software was a $265 million industry in 2008, no doubt in part because of research that shows that older people who keep their minds active with crossword puzzles and chess can stave off Alzheimer’s and progressive dementia, but mostly because of the Baby Boomer generation’s intense insecurity about losing their marbles.

THE CODE OF A GOOD TRAINING PARTNER I will show up on time for every workout, and if I can’t avoid missing one, I’ll let my partner know as soon as I know. I will come to the gym to train—not to chat. When we’re in the gym, we focus on our workouts, we’re always ready to spot each other, and we get our work done efficiently. I will train hard to set a good example for my partner. I will push my partner to do more than she thinks she can. It’s my job to motivate her to do more weight and more reps than she believes possible. I will be supportive of my partner and will compliment her on her gains. I won’t let my partner get out of a workout easily. I will reject any excuses that are short of an actual emergency or commitment that can’t be rescheduled, and I will insist that she comes and trains. In the case where there’s a valid excuse, I’ll offer to train at a different time so we can get our workout in (if at all possible).

trainees would improve their rate of gaining if they would halve their training volume per workout, double the rest days between workouts, get serious about delivering real effort in the reduced training time, and pay more attention to ensuring that sufficient calories and nutrients are consumed each day.

Workaholism’ is endemic, and for many of us our life is governed entirely by work. Once upon a time, we worked to live; now, we live to work. Any ‘life’ we do have is merely recovery from work. We work, recover from work and then work again. We go to the office to work. After work, we bring some work home with us. For rest, we go to the gym for a workout. Totally exhausted, we go to therapy to work through our problems – ’I’ve done a lot of work on myself,’ we say. After all that, there’s the housework! Finally, we go to bed, too tired to be happy, but our mind is still working and we can’t sleep. No problem. Insomnia is a wonderful chance to get more work done! The work ethic is motivated by the belief that anything worthwhile requires great work, effort and labour. According to the work ethic – creativity isn’t inspiration, it’s perspiration; love is a labour, not a joy; success is a marathon, it never comes easily; health is about a ‘no pain, no gain’ attitude; salvation is hardest of all – it is a wrestling match with the angels, just ask Jacob. Nothing comes easily, according to the work ethic. Has it ever occurred to you that ... you’re trying too hard to be happy?

A SUMMARY OF BRAIN TRAINING FUELING GUIDELINES • Drink only when you’re thirsty during running. But don’t allow your thirst to build—that is, drink as soon as you feel the urge and as often as you feel the urge. Never force yourself to drink more than is comfortable. • Drink during runs lasting longer than one hour and during the recovery periods in shorter, high-intensity interval workouts. • When performance counts, use a sports drink instead of water. Its electrolyte content enhances hydration and its carbohydrate content provides an extra source of energy and stimulates a brain signal that boosts performance. • Consider using a carbohydrate-protein sports drink (Accelerade) instead of a conventional sports drink to promote faster recovery from workouts and perhaps greater long-term fitness gains. • Consider using water or an electrolyte-fortified water instead of a sports drink during some of your long runs to increase the physiological stress of these runs in ways that will enhance your body’s adaptations to them.

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This single exercise, when repeated enough, provides huge benefits in fat loss, muscle gain and cardiovascular conditioning.  Perhaps more than any other exercise, the kettlebell swing helps you slim down, pack on muscle and give your heart a healthy workout. This is why an entire book is devoted to it and to helping you do the swings that will revolutionize your fitness, strength and endurance.

You have to hustle just to pass muster, and work twice as hard as that to gain ground.

Thankfulness. Express gratitude to someone, some place, or something every day. This includes thinking it, writing it, and sharing it. (See Chapter Nine.) Insight. Gain insight through reading the paper or a book, or listening to a podcast. Meditation. Spend fifteen minutes alone, breathing, visualizing or with sound. (More about sound meditation at the end of Part 3.) Exercise. We monks did yoga, but you can do some basic stretches or a workout. Thankfulness. Insight. Meditation. Exercise. T.I.M.E. A new way to put time into your morning.

The two handed kettlebell swing is the foundation of all kettlebell exercises. It is very dynamic, involving swinging a heavy weight in a five foot arc, quickly repeated. The quick and continuous movement is very different in look and feel than most strength training. It offers an extremely quick way to be gaining, in just a few seconds, heart healthy cardiovascular exercise along with a body shaping muscular workout.

I also figured out that I could use my workouts as a form of meditation because I concentrate so much on the muscle, I have my mind inside the bicep when I do my curls. I have my mind inside the pectoral muscles when I do my bench press. I’m really inside, and it’s like I gain a form of meditation, because you have no chance of thinking or concentrating on anything else at that time.

Working out with a bad partner sucks. It drains your energy and motivation and can even cause you to lose enthusiasm for working out altogether. On the other hand, working out with a good partner can go far in keeping you on track and making progress. He helps keep you accountable and wanting to show up every day, and having a spot on certain exercises helps push you for another rep and encourages you to move up in weight as you should. These things can make a big difference as time goes on. Those workouts, additional reps, and progressions in weight that wouldn’t have happened if you were solo add up to real gains. So, I recommend that you find someone to work out with before you start, and the two of you should agree to the following code. 1. I will show up on time for every workout, and if I can’t avoid missing one, I’ll let my partner know as soon as I know. 2. I won’t let my partner get out of a workout easily. I will reject any excuses that are short of an actual emergency or commitment that can’t be rescheduled, and I will insist that he comes and trains. In the case where there’s a valid excuse, if at all possible, I’ll offer to train at a different time so we can get our workout in. 3. I will come to the gym to train—not to chat. When we’re in the gym, we focus on our workouts, we’re always ready to spot each other, and we get our work done efficiently. 4. I will train hard to set a good example for my partner. 5. I will push my partner to do more than he thinks he can. It’s my job to motivate him to do more weight and more reps than he believes possible. 6. I will be supportive of my partner and will compliment him on his gains.

You don’t realize how valuable it is to just show up on your bad (or busy) days. Lost days hurt you more than successful days help you. If you start with $100, then a 50 percent gain will take you to $150. But you only need a 33 percent loss to take you back to $100. In other words, avoiding a 33 percent loss is just as valuable as achieving a 50 percent gain. As Charlie Munger says, “The first rule of compounding: Never interrupt it unnecessarily.” This is why the “bad” workouts are often the most important ones. Sluggish days and bad workouts maintain the compound gains you accrued from previous good days. Simply doing something—ten squats, five sprints, a push-up, anything really—is huge. Don’t put up a zero. Don’t let losses eat into your compounding.

This cycle of reviewing and storing variables, identifying and tackling the next-step question, then consolidating your gains is like an intense workout routine for your concentration ability.

This is why the “bad” workouts are often the most important ones. Sluggish days and bad workouts maintain the compound gains you accrued from previous good days.

I fell into climbing, so to speak, a willy-nilly response to a crushing bout of depression that began in my mid-thirties. The disorder reduced my chronic low self-regard to a bottomless pit of despair and misery. I recoiled from myself and my life, and came very close to suicide. Then, salvation. On a family vacation in Colorado, I discovered the rigors and rewards of mountain climbing, and gradually came to see the sport as my avenue of escape. I found that a punishing workout regimen held back the darkness for hours each day. Blessed surcease. I also gained hard muscle and vastly improved my endurance, two novel sources of pride.

Under stress, the SNS dominates, causing us to hold in our breath. A deep exhale activates the PNS, restoring calm. That’s why yogic breathing is so relaxing.45 Stress also makes our heart race by contracting it. The PNS lifts the SNS off the heart so it can relax and pump blood. However, the SNS grows heavier as the stressor intensifies. At some point, the SNS becomes too heavy for the PNS to lift, and the PNS taps out. For example, during an all-out sprint, this is the point of volitional exhaustion when you feel like your heart is about to explode. Regular exercise strengthens the PNS, and it gains with every workout.46 Eventually, the PNS can lift heavier and heavier SNS loads. Now, you’re physically stronger and can push your body faster and harder than ever before.47 You’re also mentally stronger and less reactive to everyday stressors.48 More active. Less moody. Less inflamed. Less depressed. Finally, you are at the root of the problem.

I decided to make a price pact with myself. After making time in my timeboxed schedule, I taped a crisp hundred-dollar bill to the calendar on my wall, next to the date of my upcoming workout. Then I bought a ninety-nine-cent lighter and placed it nearby. Every day, I had a choice to make: I would either burn the calories by exercising or burn the hundred-dollar bill. Unless I was certifiably sick, those were the only two options I allowed myself. Any time I found myself coming up with petty excuses, I had a crystal clear external trigger that reminded me of the precommitment I made to myself and to my health. I know what you’re thinking: “That’s too extreme! You can’t burn money like that!” That’s exactly my point. I’ve used this “burn or burn” technique for over three years and have gained twelve pounds of muscle, without ever burning the hundred dollars.

Sluggish days and bad workouts maintain the compound gains you accrued from previous good days.

I realize that we are often slaves to the scheduling demands of others, but thanks to the shortness of these workouts, hopefully you’ll be able to squeeze two in a few days a week. (Leave at least six hours between workouts to maximize your gains.) Again, an ideal schedule would look like this: MON cardio (A.M.) upper body (P.M.) TUES lower body (A.M. OR P.M.) WED cardio (A.M.) abs (P.M.) THURS cardio (A.M. OR P.M.) FRI off SAT long circuit (A.M. OR P.M.) SUN off

There are at least three very important benefits of slow weights: It’s easy to schedule (and may not even require much if any extra time). It creates very little physical stress (no soreness, pain, or any significant added bulk and weight). Yet you maximize strength gains (you begin getting stronger with the first workout).

Most women should choose 1 starch daily; men should choose 2. Very active people generally need more carbohydrates each day than less active people do. If you are an extremely active person (i.e., someone who exercises intensively with weights and/or does cardio 5 to 6 days a week), you may need 2 (women) or even 3 (men) starches daily. If you begin to experience fatigue or if you can’t perform as well during your workouts, you likely need an extra serving. Drop the additional serving, however, if you start to gain weight or experience cravings.

The first rule of compounding: Never interrupt it unnecessarily.” This is why the “bad” workouts are often the most important ones. Sluggish days and bad workouts maintain the compound gains you accrued from previous good days. Simply doing something—ten squats, five sprints, a push-up, anything really—is huge. Don’t put up a zero. Don’t let losses eat into your compounding. Furthermore, it’s not always about what happens during the workout. It’s about being the type of person who doesn’t miss workouts. It’s easy to train when you feel good, but it’s crucial to show up when you don’t feel like it—even if you do less than you hope. Going to the gym for five minutes may not improve your performance, but it reaffirms your identity. The all-or-nothing cycle of behavior change is just one pitfall that can derail your habits. Another potential danger—especially if you are using a habit tracker—is measuring the wrong thing.

decided to make a price pact with myself. After making time in my timeboxed schedule, I taped a crisp hundred-dollar bill to the calendar on my wall, next to the date of my upcoming workout. Then I bought a ninety-nine-cent lighter and placed it nearby. Every day, I had a choice to make: I would either burn the calories by exercising or burn the hundred-dollar bill. Unless I was certifiably sick, those were the only two options I allowed myself. Any time I found myself coming up with petty excuses, I had a crystal clear external trigger that reminded me of the precommitment I made to myself and to my health. I know what you’re thinking: “That’s too extreme! You can’t burn money like that!” That’s exactly my point. I’ve used this “burn or burn” technique for over three years and have gained twelve pounds of muscle, without ever burning the hundred dollars.

One study in particular demonstrated that a 30-minute sauna session two times a week for three weeks POST workout, increased the time that it took for study participants to run until exhaustion by 32% compared to baseline. This 32% increase in endurance was accompanied by a 7.1% increase in plasma volume and 3.5% increase in red blood cell count. 32% is a massive increase in performance and something that any endurance athlete would be foolish to ignore.

Wayne Wescott took nonambulatory seniors from a nursing home and had them participate in a brief workout involving one set of six different exercises for a fourteen-week period. The average age of the subjects was eighty-eight and a half. At the end of the study, the seniors had averaged a four-pound gain in muscle, a three-pound loss of fat, an increase in strength of more than 80 percent in their lower-body musculature, and an increase in strength of almost 40 percent in their upper-body musculature. They improved their hip and shoulder flexibility by an average of 50 percent and 10 percent, respectively. More important, at the end of the study, many of the formerly wheelchair-bound subjects were able to walk again. They were out of their wheelchairs and no longer required around-the-clock nursing.16

The Kapha Season Kapha season is like springtime for your body. For the first twenty years, your body builds bones and tissues, and the circadian rhythm fluctuates wildly at times, trying to find a balance. Babies aren’t born with a set sleep schedule, but they develop one quickly during the first months of life. Gradually, the body settles into a system in which the hormones, blood pressure, bowels, and other systems function on a diurnal schedule. Anyone with teenagers knows that they give up their regular sleep habits and become night owls. They are impossible to pry out of bed in the morning and sleep until noon on weekends. In fact, some researchers suggest that the real end of adolescence can be marked by the time when young adults give up trying to stay up so late. Teenagers’ eating schedules, too, become erratic as they crave energy while their bodies are growing and maturing. When they get out of balance, teens can struggle in school and get inflammatory conditions, such as acne. They can adopt dietary habits that will be harder to shake as they become adults, which can lead to weight gain and depression in adulthood. This is a crucial time to introduce kids to healthy eating, a good night’s sleep, and plenty of exercise. Their growing bodies demand a lot of fuel, and their muscles need to move in order to develop properly. I often see patients who are still in their teen years struggling with school, friendships, and finding a sense of purpose. Though it may sound surprising, I can often trace these problems back to an unhealthy schedule, including late nights of doing homework (or texting while pretending to do homework), and eating unhealthy foods late in the day. Another culprit is little or no exercise, and a lack of natural light. Kids need natural light during these critical growing years.

6 Powerful Fruits To Lose Weight And Burn Belly Fat Instantly These half-dozen superb fruits will definitely assist you lose those additional pounds: 1. Watermelon Because ninety % of a watermelon’s weight is water, it’s one in all the most effective fruits to eat if you’re attempting to slim. A 100-gram serving contains solely thirty calories. It’s conjointly an excellent supply of an organic compound known as essential amino acid, that helps burn fat quickly. Additionally to serving to the body keep hydrous, a watermelon snack can cause you to feel full therefore you won’t have cravings between meals. 2. Guava A powerhouse of nutrients, guavas may facilitate weight loss while not compromising your intake of proteins, vitamins and fibre. This delicious tropical fruit is jam-choked with foodstuff, vitamins, proteins and minerals. It’s a win-win after you think about these edges with its tiny variety of pre-digested carbohydrates and also the undeniable fact that guava contains zero steroid alcohol. Raw guavas have abundant less sugar compared to fruits like apples, oranges and grapes, and that they keep the metabolism regulated. 3. Apple An apple on a daily basis might keep the doctor away, however it may assist you slim additional quickly. the great news is that consumption only one apple on a daily basis — with the skin on — offers the body and average of four.4 grams of fibre, that is concerning simple fraction of our daily would like. Apples area unit a fashionable supply of a strong fibre known as cellulose. Consumption apples or pears before meals resulted in vital weight loss in step with a study printed in Nutrition Journal. 4. Grapefruit This delicious fruit, that was initial created by crossing a pomelo with AN orange within the eighteenth century, is additionally an incredible supply of cellulose. It contains an excellent quantity of vitamin C, vitamin M and K. Pink and red grapefruits area unit jam-choked with anti-ophthalmic factor and carotenoid, a phytochemical that protects blood vessel walls from aerophilic injury. consumption 0.5 a grapefruit a couple of half-hour before daily meals can assist you feel additional sated, which can lead to less consumption of food and calories. 5. Banana Considered the proper pre- or post-workout snack, bananas area unit healthier than most energy bars, which regularly contain various sugar and chemicals. though the typical banana contains twenty seven grams of carbs, the fruit will facilitate stop weight gain as a result of it's solely one hundred and five calories and 3 grams of filling fibre. Bananas are proverbial to fight muscle cramps, keep force per unit area low and stop acidity. simply try to persist with one banana on a daily basis. 6. Tomato Let’s not forget that the tomato could be a fruit and not a vegetable. This powerful red ally is packed with antioxidants and may facilitate cut back water retention's. It conjointly fights leptin resistance. (Leptin could be a style of macromolecule that forestalls our body from losing weight.) Plus, tomatoes area unit terribly low in calories; AN average-sized tomato is simply twenty two calories and an oversized one is thirty three calories. Tomatoes are thought of AN appetite-suppressant “high-volume” food, which suggests they need high amounts of water, air and fibre. It ought to be evident, however you can’t simply burn fat and shed weight by merely consumption these seven fruits alone. you may slim after you burn additional calories than you consume. By physical exercise and work high-calorie food like cheese, meat or rice with low-calorie fruits like tomatoes, you may be able to reach your ideal weight.

Fat loss—Follow my protocol I outlined in the fat loss section. If you can’t do that specific fasted morning protocol, I suggest using it right before your workouts. You can shine it on both the fat areas you want to lose as well as the muscles that you are going to exercise in that workout. Use the light from 6” away for 2-5 minutes on each area.