CHAPTER 1
No Pain No Gain? Rubbish!
All Pain-Free Movement is Good!
If you experience pain during or soreness after a workout, you are possibly doing too much too quickly and not giving your body time to adjust. There will be, of course, a period of adjustment that your long-time inactive body absolutely just has to go through. Or you may be not doing the exercise correctly, or using too heavy a weight. Either will put too much strain on your muscles, which could damage your muscle fibres.
Pain or soreness is not necessarily a good gauge of the effectiveness of your workout. Some people feel they have not accomplished anything unless they feel pain or soreness. I believe pain associated with exercise is not good; you can achieve a great workout without pain during or soreness after by taking it slow. By gradually increasing your muscle strength in small steps, you can work out more often and actually enjoy exercise.
Muscle soreness or pain is caused when your muscles are under stress. A small amount of tightness without pain is not a bad thing, but is less acceptable as we age. You may also experience muscle burn, which some people will refer to as mild pain. This is also okay and is not a bad thing as long as you don't experience sharp pain. Muscle burn means you are working hard; your muscles are becoming fatigued and losing power due to an accumulation of lactic acid. If this does occur, do not worry; it is only temporary. After a little active rest as explained later in Chapter 7, you will be back to normal within no time and with no damage done. Assessing muscle burn can also serve as a good gauge of your fitness level as you move forward: the longer it takes in your fitness session to experience muscle burn, the fitter you are becoming. If you challenge yourself with my great high-intensity interval training (HIIT) routine, and you do not push yourself to feel some mild muscle burn, you are doing yourself an injustice.
If you feel you are not doing too much but still experiencing sore muscles or pain, try extending your dynamic stretching warm-up and your static stretching wind-down. Use a massage roller after a workout. When you apply your own body weight, the rolling action and pressure applied along your muscle fibres will increase circulation and aid in muscle recovery time and soreness. It is simple to use in the privacy of your own home. It can also be used before a walk, a workout, or participating in your chosen sport for added flexibility and range of movement, and as they say, if pain persists see your doctor. It is definitely possible to achieve great results from an exercise program, or increased activity like taking up a sport you enjoy or just going for a walk without trying to push yourself through a pain barrier.
Look at it this way: If you were to tread on a sharp object in bare feet, you may not realise it, but your brain would tell you to stop walking before you do serious damage to yourself. It's the same with strenuous activity. Let your brain be your guide. It is designed to be sensitive to your every need. If you are going to work up a sweat, make it a fun, happy sweat without pain.
Disclaimer
Before starting even a light exercise or weight reducing program, you should consult your healthcare professional, even if you are not overweight and feeling good. You will be putting your body under more stress than usual.
Even though these changes can have great long term benefits you need to rule out any hidden medical problems before you begin.
CHAPTER 2
Why We Need to Move
I keep a completely open mind as to how we started off being on this planet — a creator (a superior being/god) or evolution. Both theories have merit. And there is the chance we came from another planet. However it happened, you must admit our bodies are miracles of construction, designed to perfection, unless you were unfortunate enough to be born with or suffer from a grievous affliction that you will suffer with for the rest of your life. I cannot possibly begin to imagine how painful and distressing that would be.
The majority of the population is born with perfect bodies, and it must be against God's law, the laws of nature, or whatever other laws are out there, to stuff it up the way a large percentage of the population has done today.
We started with a pristine earth, and we are messing it up with mining and the burning of fossil fuels.
We started with pristine bodies, and we are messing them up with overeating and a lack of physical activity.
I am unsure of a few things, but one thing I am sure of is that our bodies were designed for movement. We could not have possibly survived and arrived at this point in time without a lot of work (movement). We needed a lot of flexibility, strength, and movement to be hunter-gatherers who had to catch animals to eat while avoiding animals who wished to eat them. "Why do I need to move today?" you might ask. Many of us have jobs that require us to sit in front of a computer all day. For entertainment, we have a television with an endless number of channels, Internet shopping, and home delivery. Many of our brick-and-mortar businesses are close by and often open 24/7 so we can buy whatever we need.
All movement is good. Vigorous activity or exercise is even better.
Everybody benefits from movement, regardless of his or her physical abilities, age, or gender. Even if you don't enjoy or are unable to exercise, any physical activity is good, and the benefits gained are impossible to ignore.
If this does not sound like common sense, or if you do not agree that Nature intended for us to move frequently, it is up to me to prove it to you. If you are already converted, you may just need to be motivated more to continue or increase your daily physical activity.
The more you move, the more you gain: movement, activity, and exercise.
Here are some very good reasons to get your body moving:
• Preventing and restoring bone loss: This is certainly in the top five of importance. All movement prevents and restores bone loss. If you can add weight-bearing exercise to your normal everyday activities, the rewards are even greater. Keeping your bones healthy can prevent and even help reverse osteoporosis. It is never too late, and if that in itself is not enough reason to convince you, there is a heap more.
• Weight loss: It is common sense that all physical activity burns calories. The more intense the activity, the more you burn. And as a bonus by-product, moderate to vigorous activity or exercise, particularly in the morning, will reduce your food cravings for most of the day.
• Strong muscles: Movement is good, but exercise is always better. If you can move through a full range of motions with some hand weights added each day — or even three to four days a week — you will not only look good with toned muscles, but you also will keep yourself flexible with strong joints, tendons, and ligaments. We are only replacing what our bodies used to do before moderation. Fifty or so years ago, before computer-controlled robots and the like, there were more jobs that required heavy lifting and constant movement. The fitness industry was very small. Now, with most jobs requiring little movement, the fitness industry is booming.
• Blood flow: Movement, activity, and exercise keep your blood flowing smoothly. And limiting damage to blood vessels decreases the risk of cardiovascular disease.
• Controlling your blood sugar: If you are already overweight, you really need to start exercising for this one. Although vigorous movement and increased activity will help, you also need to have sensible eating habits like smaller portion sizes and replacing processed foods with fresh fruit and vegetables. This is an absolute must to shed unwanted, unsightly, uncomfortable, and most important, unhealthy kilos. And it will create stable blood sugar levels to prevent the onset of a mostly lifestyle-induced condition: type 2 diabetes.
Added to these are bonuses:
• Boosting your energy with improved muscle strength
• Keeping you looking healthier with glowing skin, living longer, and looking younger
* Exercise increases your aerobic capacity; more oxygen is moved through your body to create healthier cells. Healthier cells live longer and look better.
• Reducing stress levels and improving your mood
* This makes for a better night of sleep.
• Boosting your immune system to fight infections, having fewer heart attacks, reducing the risk of cancer, having better organ function, and consistently living a happier and longer life
• Pumping blood to all of your body, including your brain, which should not only make you think clearly but also help with memory and learning
* It is also responsible for releasing chemicals like endorphins to improve your mood, even though you thought you were already feeling OK. That being said, don't you think it would help reduce the risk of illnesses like dementia as well as Alzheimer's and Parkinson's diseases?
Move now to avoid future pain!
Why Any Movement is Good
Every movement that your body makes requires some part of your body to work making all movement beneficial. If you can move vigorously enough to increase your heart rate for a period of time, if you can build up some sort of aerobic fitness (aerobic fitness is measured by how good your heart and lungs are at getting oxygen into your system), and if you can do it often enough, you will start to transfer fatty deposits from the walls of your blood vessels (due to a bad lifestyle) to your muscles. These fatty deposits can be burnt off with more activity instead of the fat continually building up around your internal organs.
All humans were designed to move. I can't mention this enough: all movement is good. Just doing more than you are doing now will help you get started. Most people need to do more. There's no "one size fits all." You have to find an exercise, sport, or robust activity you like. You may find several options and mix them up. Whatever makes your heart sing, try to do something every day that makes you happy.
Gradual gain = No pain
Physical activity and sensible eating habits go hand in hand. One will complement the other. Whichever one you start first, the other one seems to follow. Getting started can be the hardest part. My next chapter on procrastination should help.
CHAPTER 3
Procrastination
Habitual procrastination = a life full of regrets
There is no blame and no shame in acknowledging that things need to change before an opportunity is lost. What a great first step! People will admire and envy you. You may not be a habitual procrastinator in everything you do. Most things in life may come easily to you. You may meet challenges head on and think nothing of the skill and abilities it takes to achieve. You may just get on with life. But you also may have difficulty starting a more active lifestyle or exercise program to lose weight and improve your health and quality of life. Other people who are very active may put off jobs they find challenging but that you find easy and routine. Let's call it selective procrastination.
Ask for help.
There is no shame in asking for help. In fact, recognising a problem and seeking help is a sign of strength. Find a friend to help — and a friend you can help. Find someone with the same interests who believes in you, and you can then encourage each other. In the fitness industry, they are called buddies. It is not uncommon for some self-motivated, active people to have exercise buddies. Changing what you do and starting something new can be exciting and sometimes a little scary. You may have self-doubt and think, What if I fail?
Exercise buddies work for each other.
I have a small gym in my converted garage. I train a few friends and a few clients on a regular basis. I charge very little per session (referred to in Aussie slang as "beer money" or "mates' rates") because, since retiring from full-time work, I have preferred to help other people as a way of giving my life purpose.
Several ladies regularly come to train three or four times a week and have been doing so for a long time. They are long past reaching their weight-loss and fitness goals. I ask them why they still keep coming. I say, "You know by now what and how to do everything. I can teach you no more." And their answer is always the same: "If I didn't have a commitment to come to train, I wouldn't do it on my own." So I began to ask myself, "Would I do as much if they did not turn up?" And the answer is, "No. I most definitely would not." So I am using them as my motivation and training buddies.
If you struggle with commitment, find a training buddy. One training buddy usually works best, as you are less likely to let one person down if you know you are leaving him or her on his or her own. If you have more buddies, it might be too easy to make an excuse to give a day a miss because you know there won't be just one person on his or her own.
Your buddy becomes invaluable whenever you experience the disappointing feeling of being inadequate. And you become invaluable to your buddy in the same way. If you are struggling, have a good laugh together and push on. You will be surprised how that struggle will turn into something easy to do, and you will soon be patting each other on the back or giving a high-five. The joy and pride you will experience when you achieve your goal will be written all over your face for all to see.
Tell someone your goals.
If you are unable to find an exercise or activity buddy, tell a close friend or family member — someone you see often — the goals you have set for yourself. This will make you more accountable. You will not want to let yourself or your confidant down because he or she cares about your health and well-being although anyone is different. A small percentage of people, including myself, will want to keep new changes or challenges in their lives secret to avoid the added pressure of friends, workout buddies, or family members asking how things are going. This type of person has to be able to inspire and motivate himself or herself.
Think of it as stopping an existing behaviour rather than starting a new one.
Just do it. And let the momentum gather.
Be assertive. Get a grip on yourself. Find the time, and do it. Do not live under the illusion that things are going to change if you don't change them. Focus your energies on accomplishing your goals. Don't think, Can I actually do this? Of course you can! Stepping out of your comfort zone can be exciting.
Start off with small steps — baby steps always going forward. Take the steps one at a time and achieve small goals. Then use that momentum to build on your first achievements. This way you will feel less trapped in any decision you have made or goal you have set. Once you enjoy the success and the reward of your gains, you will come to love to challenge yourself.
Set a regular time.
Schedule a set time for exercise. Most people prefer a morning session when their energy levels are high; others prefer an afternoon session after work so they can recharge. Stick to that time so you set a regular pattern that you won't want to stop or break.
Set out reminders.
Leave yourself reminder notes. The refrigerator door seems to be the most popular spot. It is usually the most-opened door or the bathroom mirror, both are hard to avoid.
Don't listen to criticism.
Do not allow others to discourage you. Pay no attention to criticism you might receive from people who are still sitting on the lounge. Do not let others tell you what you can or cannot do. They don't want you to show them up. Your progress may make them realise what a destructive lifestyle they are living, and they may not like it. Quit using excuses like, "It's all too hard, and my old life habits are too embedded." Form life-changing, sustainable habits to achieve a better life.
Do not overcomplicate things. Know what needs to be done and how to do it. No haze; all clarity.
Think about what a great feeling it would be if, after a few months of your new lifestyle, you have achieved good results that everyone can see and you are able to encourage some of those doubters — the ones still sitting on the lounge who are jealous of the new you — to join you. To me that would be the ultimate motivation to keep going and lead by example.
What if I don't?
Motivate yourself by imagining the worst-case scenario and the consequences of your inaction. If you are obese and leading a sedentary lifestyle, I won't delude you. If you don't make lifestyle changes, your body will start to deteriorate. This will greatly increase your chances of developing heart problems, type 2 diabetes, and high blood pressure. And the list goes on. Scare yourself into action! If you don't want to lose your independence and become a burden to others, act now. To turn your life around you need — I repeat — sensible eating habits, plenty of activity, a purpose in life, and very importantly, good sleep every night. The good night's sleep will fall into place and happen automatically after you adapt good eating habits, a more active lifestyle, and you give your life purpose.
