The Art of Strength 101

Another note from Mike French.

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STRENGTH

1. The state, property, or quality of being strong.
2. The power to resist attack; impregnability.
3. The power to resist strain or stress; durability.
4. The ability to maintain a moral or intellectual position firmly.
5. Capacity or potential for effective action: a show of strength.

There are two types of strength:
1.) Physical
2.) Mental

I will discuss Physical Strength first. What are the benefits of increased strength levels?

1.) Improved Physical Performance and Appearance
a.Starting at age 25 we all lose ½ pound of muscle per year
b.Strength training improves our muscles size, Strength, and endurance so we can enjoy our hobbies, sports and everyday lives more fully.
2.) Improved Metabolic Rate
a.Losing ½ pound of muscle every year starting at age 25 causes a 1/2 % reduction in our Basal Metabolic Rate (BMR) every year.
b.A reduction in BMR means that our bodies are less able to utilize our food that we consume for energy and thus more fat is stored.
3.) Reduced risk of Injury
a.Stronger tendons, Ligaments. A huge reduction in simple injuries that occur in everyday life, especially to the lower back.

Now, on to MENTAL STRENGTH. How can Mental Strength help us attain our Fitness Goals?

1.)Goal Setting and Accomplishment
a.In order to stay focused, you must create goals for yourself. Choose reasonable goals, write them down, and put them somewhere so you will see the list everyday. If you're really worried about losing focus, you may even want to consider buying a notebook and writing specifically what you did that day to work towards your goals. If you can, try to find someone to exercise with or diet with.
b.It always helps if someone is there and understands exactly what kind of work that you are putting into your program. This way you will have someone to vent to or relate to. Trust me, most of your friends will not understand, and some will turn their noses up at you if they see you trying to eat right.
c.HAVE FUN! ~ Don't approach dieting or exercising with a negative attitude. The more that you put into your nutrition and workout program, the better your results will be!

2.)Discipline, Self-Control and Consistency
Discipline is defined as control gained by obedience or training. I think it is obvious to see that having discipline is vital in creating self-control in a dieting or exercising program. Without it, you would probably stick with the program for a good two or three days before dropping it. So how do you maintain or improve self-discipline. You can do this in many ways:
1.)Hang up pictures of what you want to look like (make sure that the picture is realistic). Put it in a place where you will see it first thing in the morning and right before you go to bed.
2.)Put your workout shoes out in the open so that you have to walk by them when you walk around. This way you will be reminded to exercise, even if you try to put it out of your mind.
3.)Think of how happy and proud of yourself you will be when you have accomplished your goals.
4.)Don’t hope, KNOW, that you will accomplish your Fitness goals.

3.)AGGRESSIVELY CHALLENGE YOURSELF ON A DAILY BASIS
a.) Attack the weights. Push harder on your cardio. Drink more water. Been thinking about moving up in weight on a certain exercise? Do it! Push yourself. Accept nothing less than your very best! Realize, actually understand, what hard work is, and then do it! Act like a Spartan! They were the best on the planet and made no excuses for that! We can all do the same! Take no prisoners with your nutrition. Be proud of the fact that you are eating the way that you are supposed to and encourage others to do the same! YOU are in control! Control your destiny and fulfill your dreams!

Improved strength improves EVERY aspect of our daily lives. So what are you waiting for? Let’s get stronger EVERY day in EVERY way!