Wellness WORD
Newsletter
(The Final WORD on
Health, Fitness, and Bodybuilding!)
October 12, 2006
Sleep Anyone?
Welcome to the October 12th edition of Wellness WORD! It is now 9:32 pm and I am
just starting this newsletter. It is alright because my new daughter Kylie will
probably be up for the next 4 hours. That means daddy and mommy won't sleep. So
why not develop some great health and fitness content for you between the baby
whimpers!
Sleeping has become a luxury these days. Even though Kylie is a very good baby
at the tender age of 1 month, she needs to let us know every couple of hours,
each night, when she is hungry. This leads to sleep deprivation for both Rachel
and I. Our situation is mandatory, but only temporary.
Are you getting enough sleep? Sleep is a crucial part of health; and I encourage
you to analyze your own sleeping patterns. If you are not getting at least 8 hours
of sleep each night, you, too, might be walking around sleep deprived. Data shows
more and more people, including children, are sleep deprived which can lead to
potential health ailments. Some sleep issues are addressed below in this
newsletter. I encourage you to strive for more sleep!
Would you like more energy? Well, I have the secrets for you in a short,
4 minute audio podcast below. Follow these tips, and you will be highly energy
optimized!
Finally, our feature article has to do with secret tips to maximizing your gym
workout time. Why waste time! Squeeze as much results as possible in the
shortest amount of gym time. The article below describes how. Enjoy the
newsletter, and please attempt to apply the information presented. Information
is useless unless it is applied. Have an enjoyable weekend!
7 Energy Boosting Tips
(Audio)
(click the forward
button twice to play the audio)
Gym Workout Bodybuilding Tips
(Feature Article)
Increasing muscle from your gym workout has never been easier. Today, more
cutting edge scientific research enables bodybuilders to develop muscle at a
much quicker rate than previously seen in the past.
The unfortunate aspect of this is when a majority of bodybuilders don't get the
correct gym workout information. Let's face it, there are many bodybuilding
routine theories that can be applied to a gym workout. However, there is only
one scientifically sound weight lifting theory that is guaranteed to work.
Gym workout bodybuilding programs can vary significantly from bodybuilder to
bodybuilder. It is always interesting to see a specific gym workout for one
bodybuilding enthusiast deliver excellent results while another specific gym
workout results in a heart breaking disappointment to another bodybuilding
athlete.
After conducting thousands of bodybuilding fitness consulting sessions, and
publishing a popular weight training guide, I constantly instruct bodybuilders
with a proven gym workout routine that generates muscle quickly.
What is needed for effective weight lifting muscle results is the following of
my 8 Gym Workout Bodybuilding Tips which has shown to consistently double
bodybuilders results.
Just by following these 8 gym workout tips you will instantly benefit by the end
of the first workout. These bodybuilding workout tips have been compiled as a
results my conducting well over 5,000 personal training sessions.
8 Gym Workout Tips That Will Explode Muscle Growth
1. Develop a clear weight training routine purpose.
Prior to setting foot in the gym, it is essential to have a specific
bodybuilding routine plan of action. You should be certain of what exercises you
will perform, how much weight you must lift, and the exact number of reps that
must be surpassed. Therefore, it is imperative your whole bodybuilding routine
is 100% planned, set in stone, prior to starting your gym workout. You must step
into the gym with a decisive plan of attack, and distinct purpose.
2. Be in a "warrior" high intensity weight training state of mind.
It is important to enter the gym workout focused. Back in my competitive
bodybuilding days, I remember upon entering the gym I immediately began to
perspire. I mentally had worked myself up into a state of high intensity weight
training desire. This is prior to even lifting one single weight. You could call
this focus, anticipation, and drive. This is what the state you need to be in
when you set foot into the gym.
Bodybuilding results occur only when muscle growth is forced. Forcing muscle
growth takes high intensity weight training, as well as extra high mental
concentration. Your mind should be totally thinking about conquering that next
rep. It is highly effective imagining yourself forcing out that one, almost
impossible, additional muscle building repetition.
In an effective gym workout, your attitude, and drive will determine your
altitude of strength and muscle growth.
3. Practice effective pre-gym workout bodybuilding nutrition.
Make certain you eat a small amount of complex carbohydrates, as well as protein
approximately 2 hours prior to beginning your gym workout. This will guarantee
you receive the necessary amounts of energy producing nutrients to utilize in
your high intensity weight training workout.
Another extremely important gym workout tip is to make sure you are adequately
hydrated with, preferably, good old water. It is important to consume at least
one-half of your bodyweight in ounces each and every day.
Bodybuilding training preparations can be compared to space shuttle launch
preparations. Your goal should be to get your muscle building system ready for a
high intensity weight training blast off.
4. Did you bring your weight lifting log to your gym workout?
One of the greatest mistakes bodybuilders consistently make is neglecting to
track their weight lifting progress. Without measuring strength and muscle
progress, there generally shows very little improvement. How do you know how
much you are suppose to push if you have not written down your results? How can
a department store set sales goals if they fail to track sales? It is just
absolutely silly seeing bodybuilders completing their gym workouts without
recording their exact results. That what is not measured will not improve.
Measure, record, track, set goals, and measure again.
5. Gym workouts are for training, not socializing.
Remember, you are working out in the gym in order to see muscle building
results. If you are socializing and goofing around, how in the world can you be
ultra focused on going to war with the weights? Finish your gym workout, and
then feel free to visit with friends. I encourage my clients to stay focused,
and don't allow distractions. Focus on conquering that near impossible, muscle
building repetition.
6. Use only scientifically proven bodybuilding program principles.
Don't believe Joe Bodybuilder's newest theory on building muscle. Stick to what
has been scientifically proven to work. Beware of all the muscle building tricks
floating around the gym. To discover all of the most advanced proven
bodybuilding principles visit my muscle building weight training guide presented
in digital audio. Bodybuilding Done Right is a how to bodybuilding audio
revealing the proven scientific bodybuilding program principle the pro
bodybuilders benefit from, but refuse to share.
7. Avoid overtraining your muscles.
Once you have completed your pre-designed 100% high intensity bodybuilding
routine, it is time to get out of the gym, and go home and grow. Hold yourself
back from doing one extra set. Remember, more is not necessarily better. Stick
to your plan. With high intensity weight training you need less volume of work.
Any extra basic weight training exercises could be counter productive to your
bodybuilding muscle development.
Get out of the gym, and let your body compensate, and later overcompensate with
added fat burning muscle tissue.
Also, make sure your body has fully recovered from the previous gym workout
before attempting to train again.
8. Ignite the recovery process with sound bodybuilding nutrition.
You have an hour window after your high intensity weight training workout to
replenish your glycogen levels, thus, aiding in the muscle building recovery
process. Take in two parts complex or simple carbohydrates with one part
protein. This is an important bodybuilding tip has been proven to aid in the
muscle recovery, and bodybuilding process. So power up your gym workout with
these proven bodybuilding tips.
These are 8 important gym workout tips that should be followed. Following these
bodybuilding workout tips will do wonders for your weightlifting, muscle
building results.
My intent with this article is to empower you with 8 easy to understand gym
workout tips that will boost bodybuilding program results. By following these
bodybuilding tips, you will not only be in the minority company of an
intelligent bodybuilder, but will see significant muscle building results.
*** Attention: Ezine Editors / Website Owners ***
Feel free to reprint this article in its entirety in your eZine, Blog,
Autoresponder,
or on your website as long as the links, and resource box are not altered in
any way. Thank you!
Jim O'Connor - Exercise Physiologist
Copyright (c) - Wellness Word, LLC
9461 Charleville Blvd. #312
Beverly Hills, CA 90212
1-866-935-5967
Wellness WORD Question Of The Week
Q - I want to lose 20 pounds as fast as possible so I can be in shape for this
years ski season. What is the best way to accomplish this? - Jack in Las
Vegas
A- Jack, since ski season starts in about a month, don't expect a healthy
20 pound weight loss that quickly. Rather, increase the intensity of your
cardiovascular training, as well as weight training sessions. Decrease your
calories by 500 per day, each and every day, consistently. Strive for a maximum
of 2 pounds of fat loss each week. Do ski specific strength training exercises
up until and throughout the ski season. Have fun skiing!
Do You Have A Health, Fitness, or Bodybuilding
Question?
Go to sleep at the same time each and every night. Strive to
wake up at the same time every day.
Set your alarm and turn your clock around so you can't see
the numbers, or even the light.
Put at least two hours between dinner and going to bed. Shut
down major brain activity 30 minutes prior to bed.
Beware of sleeping pills if you are over the age of 55.
Studies show that older people have a higher risk of side effects of those
medicines.
Set your challenges aside and think about them in the
morning.
Are You Subscribed To
Wellness Word Newsletter?
If you're not a subscriber to Wellness Word, what are you
waiting for? Don't miss out on the next issue, and other life altering
information! Subscribe
FREE ----->
Wellness Word Sign up
To Your Health and Fitness,
Jim O'Connor
** Feel Free To Pass This Newsletter On
To Those Who Will Benefit! **
Disclaimer - As always, Wellness Word, LLC
recommends consulting a physician prior to engaging in any exercise program.
Since you may have a specific individual medical limitation, we advise
clearing the ideas mentioned in the Wellness Word Newsletter with your personal
physician prior to implementing them.
