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Amen brother.
It took me much trial and error to discover this very basic fact of physical culture, but it's true.
All you have to do to discover if I'm right or wrong is to study the thought patterns or psychological traits of successful people.
Personally, to me a champion is anyone, man or woman, young or old, who decides to take control of their life and change their physical health and well being forever.
In fact, I draw a great deal of inspiration from people who have overcome handicaps and misfortunes.
I have read articles about people who have lost a limb and still compete in bodybuilding contests, climb mountains, compete in triathlons, weight lift, run track, drive race cars and motorcycles, hang glide, snow and water ski, and participate in just about any other sport or physical endeavor you can imagine.
The heroic efforts of these folks are a miraculous lesson for all of us, especially when most able-bodied people can't find the motivation to get their butts off the couch and exercise.
The Starting Point Of All Champions A DEFINITE GOAL: In order to achieve anything in life, you must know what it is you want to achieve.
If you want to gain more muscle tissue and lose some body-fat you must be specific.
Having a vague picture of how you want to look will bring you vague results.
You must have a definite goal of how you want to look and feel in 2, 6, 10, and 12 months from today!Be specific and write it down on paper.
In 2 months time I want to lose 14 pounds of fat and gain 10 pounds of solid muscle.
I want to fit into a 34" waist size pants and wear my favorite tank top with pride.
I want to have a nice tan and feel terrific about my appearance and health each and everyday for the rest of my life.
Now this a definite goal that you can visualize in your mind's eye and get physically excited about achieving.
DEVELOP A PLAN OF ACTION: Determine exactly what you plan to do in order to achieve your goals.
(There is no such thing as "something for nothing.
")Forget all the get-fit-quick miracle potions and pills.
Forget all the latest and greatest training machines and break-through training strategies.
Focus on achieving your goals with tried and true proven methods of weight resistance training, sensible cardio work, and good old-fashioned natural, healthy foods.
If there ever was a secret for getting and staying in shape, exercise, healthy eating, and proper rest is it! ESTABLISH A DEFINITE DATE: When do you intend to look and feel the way you want to?Set a date for achieving the desired look and healthy body you want to possess.
Just saying I want to be 10 pounds lighter puts no action into motion.
You must have a definite time limit for the achievement of your goals or you'll never be motivated into action.
You'll keep putting off what needs to be done.
WRITE IT DOWN ON PAPER: Write out a clear and concise statement of the way you want to look and feel, name the time limit for acquiring it, state what you're willing to give up for achieving the goal, and describe clearly the plan you'll use in attaining your goal.
Writing your goal down on paper solidifies your goal and plan and brings it to life.
READ YOUR STATEMENT EVERYDAY: Reading your goal each and everyday is the only sure-fire way to keep on track.
I like to read my goals first thing in the morning and right before I go to bed.
I first started implementing this procedure while training for my first bodybuilding contest.
After the first 3 weeks I started feeling like I could win the contest and really believed in myself.
Six weeks later the victory proved my feelings were right.
Your Championship Blueprint For Success! It is important that you follow the instructions described in the five steps.
It is especially important that you follow the instructions in the fifth step.
The more you read your goals and plans to yourself, the stronger the belief in yourself will grow.
This I have proven with others and myself many times over.
Here is a blueprint that you can use to build the kind of body you desire.
This plan is for someone trying to gain muscular weight while losing body-fat.
Just tweak the days of training and eating schedule to fit your personal lifestyle.
Monday / Friday Weight Training Schedule Be sure to thoroughly stretch and warm-up the muscles.
MUSCLE GROUPTOTAL SETSTOTAL REPS SUGGESTED EXERCISES CHEST 5 WORK SETS12-10-8-7-7-REPS INCLINE BENCH WITH BARBELL SHOULDERS 5 WORK SETS12-10-8-7-7- REPS STANDING PRESS W / DUMBBELLS BACK5 WORK SETS 12-10-8-7-7- REPS BENT-OVER DUMBBELL ROWS BICEPS 3 WORK SETS2-10-8-8 REPS BARBELL CURLS OR DUMBBELL CURLS TRICEPS3 WORK SETS8-8-8-REPSDIPS OR CLOSE-GRIP LEGS5 WORK SETS 12-10-8-8-8-REPSTANDING SQUAT OR LEG- PRESSMACHINE CALVES 4 WORK SETS 25-25-12-8-REPSSTANDING CALF RAISE MACHINE Tuesday / Wednesday / Saturday Cardio work for 20 to 40 minutes.
Total rest days on Thursday & Sunday TUESDAYTREADMILL30 MINUTES WEDNESDAYLIFE-CYCLE BIKE20 MINUTES SATURDAYRECUMBENT BIKE40 MINUTES NUTRITION FOR MAXIMUM MUSCLE AND MINIMUM BODY-FAT BREAKFAST 8 AM6 EGG WHITES + 2 YOKES SCRAMBLED-UP WITH ¼ CUP TOMATO ½ CUP OATMEAL (BEFORE COOKING) WITH 1 TBS.
HONEY 8 OZ.
WATER SNACK 11 AMPROTEIN DRINK CONSISTING OF THESE INGREDIENTS 1 CUP SKIM MILK, ½ CUP YOGURT, 1 TBS.
FLAX OIL, ½ BANANA 2 SCOOPS OF VANILLA ISOLATED WHEY PROTEIN LUNCH 1 PM1 LARGE CHICKEN BREAST 1/2 CUP BROWN RICE 1 CUP GREEN BEANS 8 OZ.
WATER SNACK 3 PM8 OZ.
NON-FAT COTTAGE CHEESE, 1 LARGE APPLE SUPPER 6:30 PM8 OZ.
OF FISH, OR FLANK STEAK, OR CHICKEN BREAST 1 MEDIUM SWEET POTATO 1 CUP BROCCOLI ¼ CUP CORN 8 OZ.
WATER SNACK 9:30 PM CHOOSE ONE ITEM1/4 CUP BEFORE POPPING AIR POPPED POP CORN 1 CUP NON-FAT COTTAGE CHEESE WITH PINEAPPLE SLICES 1 CUP PLAIN YOGURT MIXED WITH 1 CUP BANANA OR BERRIES 1 PROTEIN DRINK LIKE THE 11:00 AM SNACK VERSION Secrets To Making The Program Work! 1.
Know what goals you want to achieve and write it down on paper.
2.
Map out a plan to achieve your goals and write it down on paper.
3.
Read your written statement aloud, twice daily, once just before retiring at night and once after arising in the morning.
As you read - see and feel and believe yourself having the physique you desire.
4.
While weight training in the gym or at home concentrate on the task at hand.
Visualize the body you want to possess and make each and every rep of every set count.
Be oblivious to the activity around you.
You'll notice the physiques of most gym members never change.
That's because they have no definite purpose for training so they spend most of their time jacking their jaws.
Don't fall into this trap.
5.
Stick to the program you map out.
Don't keep changing your routine every other week.
Give your training and nutrition program at least 5 to 8 weeks before making any major changes.
6.
Learn to relax.
Undue stress and emotional strain rob the body of its natural ability to recuperate and grow.
When it's time to train think about nothing but training.
When it's time to eat think about nothing but feeding your body.
When it's time to unwind and relax do not think about training or eating.
Let your mind relax and enjoy whatever it is that makes you happy.
I have never seen a champion in any aspect of life that did not know how to turn it off and relax.
It's a fact that true champions are not WORRIERS and they all have a POSITIVE OUTLOOK ON LIFE.
So can you!
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