When we are directed "to press on and never look back," the concept
imparted is that we strive forward with hope, courage and intelligence
and not dwell on the blunders of the past. We tend to condemn
ourselves for our faulty ways until they are etched in our minds
and form the indelible impression of a broken, unfixable self.
The more we support this habit of wrong thinking the less able
and willing we are to restore ourselves and get a life.
Guilt
and fear stemming from neglect, failed workout attempts and the
subsequent deconditioned state of our being prevent us from confronting
our lumpy and diminished condition. Weak and whiny thoughts such
as "It's for the athletic types," and "Why bother?" or "I'll get
to it later," undermine effective steps toward our fitness and
health. Scary. Negative thinking is for fools.
Be
bold. By now, according to my recent suggestion, you've cleared
the table: your stores of non-nutritious and sugary food and drink
have been restricted and properly replaced with high protein snacks
for the muscle building, energy sustenance and appetite satisfaction
you need. I bow with admiration and respect for removing those
destructive stumbling blocks from your path. Don't you feel internally
grand having embraced willpower and its might? Those food items
the junk you wisely discarded are a real threat
to your health and fat-loss plan and represent a weak barrier
torn down and a solid foundation built. The physical benefits
you realize are short- and long-term. Almost immediately you notice
your energy and moods stabilize and improve. This, I suspect,
is in part due to the liberation from the sugar monkey on your
back. Mostly, it's a chemical response as your body restores its
healthy metabolism, enzyme and hormone activity. Life gets better
every day as diligence and time lock hands.
We'll
talk more about diet and menu in the bright days ahead. The most
important moves we need to make are physical. Are you walking
and running according to the exercise revival plan we set in motion
two weeks ago? Excellent. We must now consider what freehand exercises
we can do in the comfortable and adequate confines of the home.
Any and all muscle resistance works if we apply ourselves attentively,
rigorously and regularly. Let's choose a handful of mild exercises
that you can practice and perfect over the next few weeks. Remember,
they work. You don't need a gym with elaborate equipment to get
the job done.
Keep in mind that you are about to take a worthy step in achieving
your goal to build muscle, diminish body-fat and set some commendable
disciplines in place. Look around and select a place (bedroom,
basement, garage, deck or carport) where you can privately stretch
out and perform your small yet valuable collection of exercises.
You'll need a wall, two sturdy chairs, a broomstick and a small
mat or rug for the floor. Today and through the weeks ahead we
practice, learn and condition ourselves (joints, tendons, muscles,
respiratory system and mind) as the exercises unfold. Let's go.
The
wall push-away is begun by leaning with your hands against your
favorite wall. Bend at the elbows till the forehead touches and
push away to complete one repetition. Continue for twelve to fifteen
reps, rest thirty seconds and repeat. The further you stand from
the wall the greater the resistance on the muscles involved (triceps,
chest and shoulders). Vary the width of your hand position to
suit your structure and comfort, shoulder-height and just beyond
shoulder-width being standard.
Push-ups
are very similar except you are laying facedown on the floor and
the resistance is increased, requiring more torso and triceps
effort. Arms bent appropriately at your sides and palms down,
push your torso up while your knees remain on the floor. Up and
down for each repetition until you count ten reps or tire. Again,
two sets (groups of repetitions) do it, one-minute rest.
Crossbar
chin-ups require two upright chairs with a tough broomstick placed
across their backs. Lying under the improvised apparatus reach
up and grasp the bar at shoulder-width (near the chair backs)
and, while the body remains rigid, pull up until the chin meets
the bar. A difficult and unsure movement, the crossbar chin requires
practice and persuasion before a volume of ten or twelve reps
times two sets is achieved. Work at the challenge regularly and
your biceps, upper and lower back will build in health, shape
and might.
The
freehand squat or deep-knee bend is a very simple yet effective
exercise for moving volumes of blood through the system to improve
circulation and respiration. The squat has a comprehensive affect
on the body and enhances its total structure and potential. Squats
build strong, shapely and lasting legs from the calf to the buttocks.
Stand erect with your hand on a chair back for balance. Looking
straight ahead and maintaining the upright position, move your
backside out, bend at the knees and slowly lower yourself until
your thighs are horizontal to the floor. Without bouncing and
with a slight pause return slowly to your starting position. That's
one squat. Two sets of twelve are terrific.
Final
Notes. Focus on the task and the muscles involved. Take a deep
breath before executing each repetition and exhale as you exert
resistance on the return. Practice your beginning routine three
days a week alternating with your running and torso exercises.
Progress to three sets per exercise when you feel ready. You are
training.
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