Tag Archive for: personal trainer

Stomach Workouts

Stomach Exercises to Work Off Those Love Handles

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A major complaint of people who want to look more fit is belly fat. Specifically, a large number of people have trouble with “love handles.” Far from lovely or lovable, these are deposits of fat that take up residence on the sides of one’s lower torso, around the external oblique muscles.

Traditional crunches and sit-ups will not do much for this sort of chub, as they mainly work the abdominal muscles and not the obliques. The good news, however, is that there are a few stomach exercises which specifically target the obliques, helping trim love handles. As with any new physical activity, consult a professional before beginning and be sure to properly warm up to avoid injury.

love handles

Side Bend

A simple exercise, side bends are also probably the most effective method for losing love handles. Start by standing upright. Position your feet shoulder width apart and bend your knees slightly. Lower your whole torso to one side, then back to the other. Lean only side to side, not backwards or forwards.

Torso Twist

This stomach exercise is also effective at reducing love handles, and is good to do right after the side bends in your routine, as it is also done in a standing position. Again, with feet shoulder width apart, slowly twist the body to one side, then to the other. The key here is to twist from your torso, not from the hips. As much of the twisting work as possible should be done by your oblique muscles, not your hip flexors. Keep your torso upright with no bending.

Side Crunch

The next two stomach exercises require you to get off your feet and lie down, preferably on the floor or other flat surface. Use a mat or towel as a cushion if you have a particularly hard floor to work with. Lie down on one side. For simplicity, let us say you are on your right side to start. Bring your right arm across your waist so that your right hand comes to rest on your left side. Touch your ear with the fingertips of your left hand, so that your left elbows winds up pointing straight upward. Lift your shoulders up off the floor while simultaneously raising your left leg to height of about twelve inches (30 cm). Contract your obliques as you do this. Hold for a few seconds, then gently lie back down. Do this for an entire set, then switch to the right side.

Seated Knee Drop

First, position yourself on the floor so that you are resting on your hipbones (not sitting on your butt). You can put your hands on the floor behind you to keep yourself stable in this position. Bend your knees so that your feet are flat on the floor. Put your ankles together. Now lower your knees to the right. Your feet will roll on to their sides, but should remain on the floor. Continue this lowering move until your knees are about six inches above the floor. Hold for one second, then go back up and down to the left side. Move slowly and under control, using your stomach muscles rather than momentum to raise and lower your legs.

The Importance of Physical Fitness

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One of the simplest and most effective ways to bring down blood glucose levels, cut the risk of cardiovascular disease, and improve overall health and well-being is physical fitness and exercise.

Yet, in our increasingly sedentary world, where almost every essential task can be performed online, from the driver’s seat, or with a phone call, exercising and being physically fit can be tough case to sell.

fitness

In reality, everyone should exercise, yet survey shows that only 30% of the United States adult population gets the recommended thirty minutes of daily physical activity, and 25% are not active at all.

Inactivity is thought to be one of the key reasons for the surge of type 2 diabetes in America, because inactivity and obesity promote insulin resistance and other factors that trigger other kinds of diseases.

The good news is that it is never too late to get moving, and exercise is one of the easiest ways to start controlling the onset of any kinds of diseases. For people who are already candidates for some serious diseases like diabetes and heart failure, exercise and physical fitness can improve the condition of some parts of the body like insulin sensitivity, lower the risk of heart disease, and promote weight loss.

In 2003, the Journal of Clinical Endocrinology and Metabolism had published an issue regarding the result of their study and found out that lack of exercise and physical fitness were the key factors behind obesity and other serious diseases like diabetes.

Hence, it is extremely important for a person to stay healthy and be physically fit in order to avoid such illnesses.

Getting Started

The first order of business with any exercise plan, especially if you are a “dyed-in-the-wool” couch potato, is to consult with your health care provider.

If you have cardiac factors, your doctor may want to perform a stress test to establish a safe level of exercise for you.

Certain complications of some diseases will also dictate what type of exercise program you can take on. Activities like weightlifting, jogging, or high-impact aerobics can possibly pose a risk for people with diabetic retino-pathy due to the risk for further blood vessel damage and possible “retinal detachment.”

Health experts also contend that patients with sever peripheral neuropathy or PN should avoid foot-intensive weight-bearing exercises such as long-distance walking, jogging, or step aerobics and opt instead for low-impact activities like swimming, biking, and rowing.

If you have conditions that make exercise and physical fitness a challenge, your provider may refer you to an exercise physiologist who can design a fitness program for your specific needs.

If you are already active in sports or work out regularly, it will still benefit you to discuss your regular routine with your doctor.

The bottom line is that physical fitness and exercise should not have to be a rigid activity and should not come off strong. Your exercise routine can be as simple as a brisk nightly neighborhood walk, walking the dog, or simply taking the stairs instead of the elevator. The important thing is that you keep on moving. Every little bit really helps a lot.

In the end, you will realize that the many things that good food can bring you are equally the same as what physical fitness can do for you.

Stomach Workouts

Six Poor Stomach Exercise Habits

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As with all things, there is a right way to go about working for a flatter midsection, and several wrong ways. Working out the wrong way can lead to no physical improvement or worse, serious injury.

When doing stomach exercises or any other exercise, be sure to consult a professional, warm up properly, and remember the following tips.

stomach

Keep Your Knees Up

When doing crunches, you want your knees to bent and your feet flat on the floor so that your knees are centered and pointed upward. Keep them centered and up, not to one side. If you drop your knees to one side, you are unnecessarily compressing your vertebrae, which can lead to a painful back injury.

Sit-Ups

Traditional sit-ups actually do very little for the abdominal muscles. Even when done properly, the strain is mostly on the hip muscles. There is also the tendency to pull the torso up with the arms, which of course is not the point of the exercise. Further, when sit-ups are done very quickly, as people have a tendency to do, it is momentum that mostly forces the torso up and down, rather than any muscle groups. The crunch is a good alternative to old school sit-ups.

Straight Leg Lift

Another traditional “stomach exercise,” this move actually works the lower back more than any muscles in the midsection. This is also another way to put strain on your back, possibly leading to injury.

Too Many Reps

There is never a need to do more fifty reps of a stomach exercise. If fifty reps is not giving you results, doing more than that will not help wither. As you build strength, if you feel the need for a bigger challenge, try a more difficult exercise as an alternative to adding reps.

Sleeping

Believe it or not, how you sleep has an effect on your stomach exercise routine. If you sleep in a position that cause back pain, it will make it much more difficult to work on your midsection in the morning. Sleeping mostly on your stomach is one of the best ways to cause back pain, as it forces your back to arch, often resulting in annoying back pain. The best way to avoid this is to sleep on your back with a pillow under your knees. This will help keep your vertebrae in line, prevent back pain and allowing you work out pain free in the morning.

No Resistance

All stomach exercises need resistance to be effective, whether it comes from a resistance band, an exercise ball, or just gravity. Exercises that do not use any resistance, such as standing broomstick twists, will not be beneficial to your midsection. The good news is that this particular exercise will not do any harm and is actually a good warm up for your trunk. Just do not expect it to flatten out your stomach.

Proper exercise technique is important. These are just a few tips to help you avoid wasting time and potential injury. Be sure to research thoroughly before beginning a new exercise, and always consult your physician before beginning any physical fitness routine.

Stomach Workouts

Working The Transverse Abdominal

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A group of muscles that often gets neglected in stomach exercise routines are the transverse abdominal, the core muscles that lie below the rectus abdominus. Most abdominal exercises target the rectus abdominus and the vertical abdominal, ignoring the transverse abdominal.

Even crunches, the staple of most abdominal workouts, do nothing for the transverse abdominal. These muscles are actually the most important to target, however, as they connect to both the lower back muscles and the rectus abdominus and for a girdle for the entire abdomen.

abdominal

Any routine aimed at flattening the stomach should include the transverse abdominal as a focus. Using the following exercises, you can work out your transverse abdominal and really make progress on that flat tummy. As with any workout routine, be sure to consult a professional before beginning and always warm up properly to avoid injury.

Pelvic Tilts

This stomach exercise requires lying on your back on a flat surface, such as the floor or a bench. Use a mat or towel to cushion your spine. Bend your knees so that your feet are flat on the floor. Raise your pelvis (and only your pelvis) off the floor, hold momentarily, and then lower it back down. Repeat for an entire set. Maintaining a controlled movement is crucial to this exercise. This will allow you to use your abdominal muscles, rather than your body’s momentum, to do the work on the exercise. Also, be sure to keep your upper body on the floor throughout.

 

Crunch-less Crunch

This first exercise is fairly simple but can also be fairly difficult. Essentially, it involves trying to pull the belly button in towards the spine. This can be tricky, as it involves using muscles which you may not be used to activating. To start, either lie or on your stomach or kneel. You might want to try both ways and see which helps you feel the exercise better. Relax your body as much as possible, then try to use only the lower abdominal to move your belly button toward your spine. Hold for ten seconds. If holding for ten seconds feels easy, hold for a longer period. The goal is to hold the contraction until you either cannot feel it, or you feel other muscles working harder than the transverse abdominus. When you feel this, let the contraction out.

Scissor Kicks

This stomach exercise also requires lying on the floor. Position your hands under your butt, keeping your back pressed against the floor. Slowly raise one leg to a height of about ten inches, then slowly lower it back to the floor. As your lower one leg, raise the other. Repeat this motion for an entire set. Maintaining control throughout is important, not allowing momentum to get the better of you. Your upper body should remain on the floor through the entire move.

There are plenty of other exercises targeting the transverse abdominal, but these three ought to be enough to get you started. Stomach exercises like these are key to any tummy-flattening plan, and they are especially good for pregnant and post-par tum women.

Stomach Workouts

Lower Stomach Exercises

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An important and sometimes neglected step in stomach exercise routines is isolating particular muscles within the abdominal group. One such set of muscles which needs isolation in order to be exercised properly are the muscles in the lower stomach.

There are a number of stomach exercises which isolate and work these muscles. As with any workout routine, be sure to consult a professional before beginning and always warm up properly to avoid injury.

stomach

Crunch-less Crunch

This first exercise is fairly simple but can also be fairly difficult. Essentially, it involves trying to pull the belly button in towards the spine. This can be tricky, as it involves using muscles which you may not be used to activating. To start, either lie or on your stomach or kneel. You might want to try both ways and see which helps you feel the exercise better.

Relax your body as much as possible, then try to use only the lower abdominal to move your belly button toward your spine. Hold for ten seconds. If holding for ten seconds feels easy, hold for a longer period. The goal is to hold the contraction until you either cannot feel it, or you feel other muscles working harder than the transverse abdominus. When you feel this, let the contraction out.

Alternating Toe Touch

You will need to lie on a flat surface for this stomach exercise. The floor works best, using a mat or towel to cushion the spine. Lie on the floor and put your feet up in the air. Extend your right arm and use your lower abdominal to lift your shoulders off the floor. Touch your left toes with your right hand, then lower yourself back down. Switch hands and repeat. Keep your knees straight throughout and maintain a space between your chin and chest.

Sit-Up Hold

While you are still on the floor, try this stomach exercise. Bend your knees so your feet are flat on the floor and position your hands behind your head. Keep your elbows back so you cannot see them– do not put them alongside your head. Use your lower abdominal to lift your shoulders off the floor. Hold for ten seconds. You may increase the number of seconds you hold as it gets easier. Be sure to lift with your abdominal and not with your arms or neck.

Lower Back Flatten

This stomach exercise is a good natural progression from the sit-up hold, as it starts from the same basic position: lying down, knees bent, feet flat. You may have noticed when you did the previous exercise that there is a natural space between your lower back and the floor, created by the curve of your spine. In this exercise, you want to use your lower abdominal to push your lower back toward the floor and eliminate this space.

Try to focus on pushing with only your lower abdominal and not your legs. Your pelvis will rotate slightly, which is fine so long as the lower abdominal are doing the work. Once you have got your back flat to the floor, hold the contraction for ten seconds. Again, you should continue to build on this time as your stomach muscles gain strength and endurance.

Working Out for Extreme Fitness

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Many people think about building muscles as abandoning life outside the gym and devoting hours in the gym like a monk in a monastery. Perhaps the only way to chisel the body into a hot muscular physique is by toiling hour by hour over the rusty iron day in, day out and year in, year out.

This need not be so. Although hard work is truly required, extreme fitness demands one to be a slave of the iron weights. Full-body work outs can make one progress and it easily fits in one’s schedule. This is very convenient if one is looking forward to achieving extreme fitness but finds it hard to hold on to a single work out routine.

Genuine full-body work outs done by athletes with an aim in mind makes for maximum muscle contraction using heavy weights, makes room for full recovery so one can actually grow and continue to train hard plus it also prevents burnout which is inevitable due to excess training.

So if one is ready for extreme fitness, here is all there is to know about full body work out

Full-body work out is a time saver. The biggest plus about having the whole body trained all at once is probably having to go to the gym less frequently; perhaps around two to three times for every seven days would be enough.

Another advantage of working out the entire body all at once is that one need not spend two or more hours of strenuous exercise in the gym for every session; one only spends one hour in the gym for every session. So that’s just three to four hours per week in the gym right? With full-body work outs, it is all about the quality of exercise one does for session and not the quantity, nor even the amount of time you allot per session.

Full-body work out boosts the cardiovascular system for extreme fitness. One must allot two to four sets for every body part into the one hour session. Jam packed with exercising, each one hour session then gets the heart and the rest of the cardiovascular system pumping and up to speed in a flash.

Now feeling pumped up, next find out what rules does one have to follow when engaging in full-body work outs:

Training commences only once every two to three days. This is so easy isn’t it? What is great about this is that there is time spared during rest days so that one can indulge in a few cardio exercise sessions instead of depending on cardio exercises one normally does at the end of each work out session which after all, are not at all very effective.

Heavy lifting is strongly advised. Contrary to popular belief, especially among athletes. It is not true that it is good to get trapped on training lightly than one actually could so as to conserve energy for the other body parts that will come later in the routine. What is true is that one cannot achieve optimal progress if one is not training heavy, no matter which program that person is doing.

One exercise only per muscle group. This is very easy to follow and is also important. Doing basic exercises which are also intense means you do not have to do another different exercise for that body part.

Keep work out short. Resistance training affects the natural hormones of the body connected to muscle building. Intense exercising boosts the testosterone levels and long work outs increase those of carbolic cortisol. Sixty minutes of work out allows you to get the best of both worlds.

Now with this convenient and powerful work out regimen, one can now truly experience extreme fitness.

Motivation Series

Difficulty Finding Time To Exercise

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Almost all articles and fitness books will explain you that this is the most normal excuse provided by people who don’t exercise.

This article will beg to differ.

exercise

You undoubtedly can be too full of activity to exercise. It does happen. You might be a prevail at residence mom with 2 toddlers to look after. when you are done with the cooking, cleaning, washing, etc. you’ll just need to plop yourself in bed and doze off. Who even has the energy for exercise? Or you might be a surgeon at a hospital and on balance the erratic hours you work, there undoubtedly is no fixed time that you can commit to working out. It is difficult. Make no error about it. It is difficult with a capital D.

So what do you do?

You force yourself to find time to exercise. There undoubtedly is no other way. If you can just compress in 5 minutes of push-ups and sit-ups, then do that. Something is better than nothing. The trouble most people face is that they don’t have the routine of exercising. It’s not the time. It’s the routine. If you directly must set out your day with a cup of coffee, you will directly find a alternative to have that cup. Why? for the reason that it’s a habit… and for sure, drinking a cup of coffee is way easier than working out.

The irony here is that the people who are the busiest with the least time to exercise are most often the ones who require it most. They are under pressure out and require an outlet to vent their pressure. Even a short 15 minute high intensity interval training will work wonders.

When you exercise, your body will release endorphin and other feel good hormones that make you happier, stronger and healthier. No sleep, entertainment or hobby can give you the same health pros as exercise. The endorphin diminish the perception of pain, publicize better sleep and most importantly, they give you a natural “high”. It’s this high that will provide you a positive, glad and energetic outlook on life.

This feeling is priceless and unlike unnatural drugs, it is neither addictive nor pricey. Once you experience it, you will find time instantly to exercise. The most important factor is to take the first step.

If you have a one hour lunch break, take 20 minutes to go for a run. Don’t worry about being too exhausted for work. Once you’re done, you will feel fresher and more energetic.

If you can’t do it at work, no trouble. Place a pair of running shoes next to your door and a pile of running clothes close to your door. The moment you step residence, change into your sports attire and go for that run or brisk walk. If all you have is ten minutes, then all you require is ten minutes… but use that 10 minutes.

If you’re a prevail at residence mom, find a couple of home workouts so as to you can exercise at residence. There is a fitness trainer, Emily Skye, on Facebook with 3 million. followers. She is beautiful and has an amazing body. Besides that, her workouts are perfect for women who want rapid workouts that are practical. Just go after Emily’s advice. The key fact that you should take from this article is that it doesn’t matter if all you have is ten minutes. Use that ten minutes. notwithstanding how tired you might be, say yourself it’s just 10 minutes and force yourself.

You will need Herculean determination but that’s just the way it is. So, bite the bullet and just do it. Once you set out and repeat this for a couple of weeks, you will progressively discover that exercise does make you feel better than alcohol, soap operas or other “fun” tasks. Once you reach this stage, finding time to exercise will be the least of your concerns.

You will have the time. Try it and you will see.

Motivation Series

Is It Too Late To Start

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There are numerous people who feel a sensation of shame, regret and to certain extent anger with themselves for not being fit. They have the feeling of they’re “old” now and it’s undoubtedly no point moving into shape for the reason that they are past their prime.

This begs the question… Is it undoubtedly too late to start?

start

The answer is a resounding NO. It’s never too late to pop out exercising, eating right and being healthy. if truth be told, if you consider you’re old, you undoubtedly need to pop out. Age is just a number. You’re only as old as you feel. All these are usual clichés but they are so true. You may be 60 but if you need to construct your body, there is entirely no one stopping you but yourself. needless to say, you should consult your physician first to see if the task you need to engage in is secure for you. Once that is done, go ahead and pop out.

The truth of the matter is that whether you pop out or not, life is yet going to pass you by anyhow, if you pop out training and eating right, in 6 months or a year from where you are today, you will look better and feel much better. It’s never, ever too late. You may have neglected your health your whole life. You may have been too full of activity to exercise. You may have eaten anything you could get your hands on.

All these could seem like huge mistakes to you that you can never got back from. You may have the feeling of you have cheated yourself and you can’t go back in time and accurate your mistakes. That’s true, but the past is history. The future is a mystery. What you have now is a souvenir. That’s why they call it the present. Use the gift of now… and pop out to make changes in your life today.

The error most people make is that they concentrate on what could have been in place of what they can do now. By doing what you require to do now, in future, you is not going to look back on your past with regret.

Start exercising. Go for a run. physical exercise with a few weights. Swim more. Try rock climbing. Hike, bike, row, climb, jump… Do anything gets your heart pumping. Move more. Do more. Never settle for better enough. continually give it your absolute. If today you don’t tell good sufficient, tomorrow you will continually have sufficient. There are numerous people well into their sixties and seventies who are even working out with weights and have muscles that can make people more than half their age jealous. numerous of them started late. They had tons of free time after retirement so they identified the gym.

If they can do it, so can you.

It’s all a mindset. If you don’t mind, it doesn’t matter.

There should be no room for regret in your life. The moment you come out on a quest to be fit, you will have no time to ponder past mistakes or lost time. You will be focused on your ongoing training and beating your personal bests.
There is nothing to be gained from searching back at what may be. Thinking about exercising doesn’t burn calories. Actually, getting out there and doing it does. So, get fit. Get powerful and get your life back in order.

You’re still lively and as long as you are, there is continually time and hope. Go for it.

Motivation Series

Tired of Initiating And Quitting Over And Over

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Every year millions of people come to the resolution to lose weight and get the body they have continually dreamed of. After a month or two, they surrender. the next year, they initiate all through again with the same resolution and they surrender again. This vicious cycle never ends.

What most people don’t realize is that they are no different on December 28th. They are the same person on January 1st. The date has transformed but the person is the same. Their behaviors and mindset are the same. As a result they keep quitting on themselves and starting through and through.

Enough is enough! It’s time to stop being sick and tired of being sick and tired. It doesn’t matter if today is April 26th. Do you need the body you’ve continually dreamed of? Then you initiate today. The date entirely does not matter.

Next up, the mindset requires to be transformed. You entirely must be aware that you are in for one of the toughest journeys in your life. To get fit, healthy, slim, washboard abs, etc. is not something easy.

It will need effort, sacrifice, patience, sweat equity, self-discipline and it’s going to be a roller coaster emotional ride. The key here is to celebrate your little successes and adhere it out even when you don’t see results apart from your efforts. from time to time your body reaches a plateau.

The body is taking time to adapt and change.

So multiple people quit throughout this phase for the reason that they have the feeling of their efforts aren’t bearing fruit. You have to wait. It takes time for the seed to grow into a tree and bear fruit. You must keep going. You won’t have to start through if you don’t surrender. Always check that this is not something easy. If it was, everybody would be walking around with bodies like the models from Abercrombie and Fitch. You must go by ways of the difficult yards.

If you need something you’ve never had, then you must do something you’ve never done. In this case, it is to keep going. Like Winston Churchill told, “If you’re passing through hell, keep going”.

The fitness journey is hell. It truly is. Forget the hype and glam that the magazines portray. It’s not something easy. It will take time. Depending on your present physical situation, it may take a long-standing. If you’re 40 pounds overweight, it may take you almost a year to lose everything that excess flab.But guess what? Once you’re done, you’re done.

It’s the transformation that is so tiring. Maintaining a fit body is much easier. This is the place you need to be at. You’re getting there. You just have to keep going.

Will you adhere it out till you get there? Or will you surrender and wait for the following New Year’s Day to make another resolution?

Enough is adequate. You can do it but you entirely must remain positive and keep going. One step at a time. There will be times when apart from your absolute efforts, the results are abysmal. It’s at times like these that you look back at how far you have come. That is why you should continually take photos every week or so. Have a fitness journal to track your progress. On days when you’re emotionally drained, look back at your progress. That will inspire you to keep going. If you have come this far, you can go additionally.

You may not continually get what you want for but you will continually get precisely what you train for. Train difficult, be positive and carry on keeping on. That’s what winning is related to.

Motivation Series

I’m Killing Myself But Have Yet To See Results

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If you have ever found out yourself mumbling or thinking this to yourself, you’re not alone. This is the main factor that most people surrender on their fat loss goals on their journey to get a lean and fit physique. A lack of results can throw an icy cold towel on even the most enthusiastic spirit.

Yet, there are 3 crucial questions that you require to inquire yourself before throwing in the cold, wet towel.

results

  • How long have I been at it?
  • Am I doing what I’m supposed to do correctly?
  • Did I give it my all?

These are the 3 most crucial questions that you directly MUST inquire yourself. Your respond to not seeing results lie within these 3 questions.

We live in a world where everybody wants results rapid. They expect to lose ten pounds in a week. They wish to see their abs after a month of sit-ups. They expect a month or two of going to the gym to result in them achieving a body that would make Stallone cry.

Why?

The answer is basic. fake advertising. Most often the people aren’t to blame. The fitness magazines, infomercials, weight loss vitamins and the myriad of weight loss products that hype their products and make declares so bold they idiot the majority into thinking that the process is rapid and easy.
It is NOT. Weight loss and a lean, toned body take time. The magazines and products can’t give two hoots about the average person. These are cash making companies with only one ambition – PROFITS!

The system is broken and serves to benefit no one but those pocketing the money. If you expect rapid results, you’re in for disappointment. You can’t get a beach body in 3 weeks if you look such as a beached whale. You can’t lose ten pounds in a week by swallowing a few thermo-genic fat burners down with a bottle of root beer.

The truth is that weight loss and fitness need sacrifice, patience, sweat equity and TIME. Rome wasn’t built in a day. Give yourself time. Assuming you lose 1 pound a week, it’ll take you 20 weeks to lose 20 pounds. That’s 5 months. NOT 5 days. Do you have what it takes to adhere it out for 5 months?

You do? Excellent. Then you will see results and your hard job will pay dividends.

Next up, you have to inquire yourself if you know what you’re doing. if your goal is to see your abs and do a thousand sit-ups a day but have a body fat percentage of 35%, all you’re doing is wearing out your floor. To see your abs, you require to bring your weight down to about 9% to 11% body fat. This is fitness know-how that is so vital to meeting your goals. Do you have the knowledge? If you don’t, no worries. The internet is full of information.

Do your exploration and do what requires to be completed. don’t come up with your own ideas and train based on guess work.

Lastly, how difficult are you working out? Most people mention that they are killing themselves, but barely train at 70% of their potential. Do you surrender the moment you pant a little? Do you train till your clothes are soaking with perspiration? Or do you call it a day after one drop of sweat rolls down your forehead?

The navy seals have a saying, “Nobody ever drowned in sweat”. be sure you give it your absolute. anything you may think, you can still do that small bit more. There is yet some fuel in the tank. Once you take off training like your life depended on it, the results will come rapid and furious. You will have a feeling of satisfaction and look forward to your next training session with determination, expectation and a bit of fear. That’s ok. It just signifies you’re training difficult.

To conclude, train difficult, train properly and most importantly, give your body time to adapt and change. It took you years to crawl then walk and on balance run. If you had given up early, you would still be crawling.

Have faith and patience. You will get there. Have no doubts about it. Ever.