Wednesday, March 20, 2013

How the brain forms new habits

Went to a great course today on how the brain forms new habits. The speaker had us perform several brain tests throughout the day, this one was a warm up test----->
Try it out and see how you do.
Let me know your outcomes in the comments section
It's amazing how our brains function for us to perform tasks so effortlessly and automated like walking or even reading.
Even more amazing how the reward center in our brains work. We tend to choose the immediate reward (pizza, McDonald's, ice cream) over the long term reward and benefits (broccoli, healthy eating) even though we know the outcomes of each.
Willpower and self regulation definitely require consistent practice, and apparently only truly improve as you grow older and wiser.
 Check out the Marshmallow test to see what I mean----->
It takes work to stay disciplined and practice healthy eating and healthy habits, small changes can yield positive results but you will need consistency and patience to achieve your goals. You can do it!
Keep Fighting, Never Give Up!

Monday, March 18, 2013

I Love/Hate Leg Training

I Love and Hate Training Legs!
(185# Deep Squats 8 Sets for 8 Reps each)
I love em because I know that there is a huge benefit to training your legs (Increased growth hormone secretion, increased metabolism and fat burning throughout the day, and because you generally gain mass and strength all from performing Squats)
I hate em because they suck, I feel like crap the rest of the day because my nervous system is toast following an intense leg workout.
But, then again I love em for the same reason why I hate em.
It's a weird relationship, but one that I'm sure everyone has gone through when seriously lifting weights.
The Trick is learning the absolute correct form to perform a squat and get the most out of your leg training day.
For those of you wanting to perfect form, first step would be to get a low (6inch) stool, sit on it and practice standing up from it. The key is to involve every single muscle in your posterior chain, so starting low will engage your hamstrings, adductors, glutes, quads, core, lumbar spine all at the same time.
It's funny how all of the things we did as kids get forgotten when we get older, check out a toddlers squat form next time you can and see what I mean.
Not once do you hear them complaining of knee pain.
Here is my current Leg Training Routine: Cardio warm up x 5-6 min (burpees)
Squat Warm up 45# 3 x 10 (30)
Deep Squats 185# 8 x 8 (64)
Seated Leg Press 150# 8 x 10 (80)
Seated Calve Raises 150# 8 x 10 (80)
***Sometimes I throw in Lungewalking 10ft x 6 as a burnout, but usually I'm spent after the above****
Keep Fighting, Never Give Up