the stars are alive, and they are in my reach

the flame flickers, reaching, grasping, waiting with it’s hand outreached.

I consider this the third post in my series regarding adding strength and muscle.  The first post was the challenge that I’m sure you accepted. The second post deals with the progression made so far. This post I will talk about things that you may be doing that in affect could be sabotaging your progress. Will there be more posts in this series? Yeah, I think so. Stay tuned.

It’s what we do

Restless. You want to add the poundage of muscle onto your frame, but you are that type that when in a gym, or anywhere working out you cannot just ‘sit there’ counting the seconds or minutes. You try to take a 2 minute break between sets but no matter what you try you can’t. You find yourself waiting no more than 30 seconds, or maybe a minute. The fact is you won’t be adding the muscle you would like to unless you take that rest. Try it yourself. Look at how much weight you use when resting for 2 to 3 minutes compared to how much weight you currently use between sets. I bet you that with the longer rest you are using more weight each set. Why? Because the body needs that length of time to replenish its energy stores used to lift weight. Rest, slow down, and relax. Enjoy it. You’ll be glad you did.

Minimalist. Are you eating enough or are you eating the same you always have. We know where that has gotten you, nowhere when it comes to adding muscle. If we don’t have the protein intake needed for our muscles to grow, they won’t! Personally, I’d rather be on the side of too many calories than not enough. Once you hit that point of knowing you are consuming too much, you can always scale back.

Enjoy it. I always think this sounds funny when I say it, I love food and I love eating. If you do too, enjoy it more and get in those quality calories. If you can, keep track of the amount of protein you are consuming daily. Try to spread it around too. Don’t try to consume larger amounts of protein in fewer meals. Have that protein always available for your body to use it.

Stress ball. Relax. Yeah, I know. It’s easy for me to say, isn’t it. But it’s true. Stress can be good, it helps us react to threatening situations but if stress isn’t dealt with properly it can be detrimental to our weight gains but worse, it can be detrimental to our overall health. As westerners I think we missed the boat on how to deal with stress, and how to relax. I don’t think meditation gets the respect it should. Hopefully it will now that the technology exists to show the benefits of meditation.

We all need more. Sleep. That’s it. As simple as the word, it really is that simple. You will want to get 7 to 8 hours of sleep a night so the body can rebuild, become stronger, become bigger. That is the goal, right? If you aren’t sleeping, why is that? Do you know? Can you do something about it, maybe the previous point can help? Getting the proper amount of sleep can be tough, I know this because I am there myself. What can you do? Some say if you are going to eat before bed time, eat foods high in protein (a plus) and fat because this will regulate your blood sugar and prevent a rise in blood sugar possibly impacting your ability to fall asleep. When lying there in bed, breathe in through the nose and exhale out of your mouth, nice and slowly. This rhythmic breathing can help to relax the mind and body.

By no means do I pretend to have the solution. I wish I did.

Playback. Are you keep a log of what it is you are doing? No, why not! How is it you know what you did last week, or what you did the last workout? Are you resting the proper amount of time between sets, are you lifting more that the last workout, do you know what you did yesterday? Besides being a great motivator, a log helps you get the most out of your workouts be knowing what you did previously, and letting you know what it is you need to do today. Recording what it is you are doing, number of sets, number of reps, rest, amount  of weight helps you stick to the program and will help you get there quicker. It also allows you to review what you did against what you were supposed to do and make changes if necessary.

Also, a few weeks in you can look back at week one of your log and marvel at the progress you have made.

I wish

I don’t have the pill, I don’t have the magical answers. I wish I did. I can only provide recommendations to you to help you achieve your goal. There is one thing I will say that I think is probably the most important. If you take only one thing away from reading this, take this: Believe in yourself. Know that you can do it. Why? Because you can! I know you and I know what you can do, and you can do this. Don’t ever doubt it.

Yours in health,

Darryl

Author: darryl bennett

A certified Canfitpro personal trainer specialist, and a Yondan (4th Degree) black belt in Shorin Ryu Shorin Kan karate, training at Ferraro Karate under Sensei Stephen Ferraro. Also holding a certificate in Plant Based Nutrition from ECornell University. Fitness and health have been a big part of my life, and always will be.

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