LIFT FOR LIFE AND FIND YOUR FOCUS.
IF YOU FAIL
TO PLAN,
YOU PLAN
TO FAIL
Goal setting is a
powerful catalyst
for success and
will provide a huge
payoff with only a
minor time invest-
ment. If you are
ready to take your
training to the next
level and want
potent techniques
to bring about
noticeable progress,
here are a few tips
to follow:
To be effective,
goals need to be:
Realistic: By setting goals
that are unrealistic (i.e.
putting 50 pounds on
your bench in two weeks),
you will tend to only
demotivate yourself and
crush your drive.
Have measurable out-
comes: Without a concise
objective, how can one
really tell that they have
reached their destina-
tion. Tying a measurable
outcome to your goal is
also vital.
Have a time limit in
which they need to be
accomplished: Without
a time limit goals are
meaningless. Putting a
deadline on a goal adds a
sense of urgency to your
task. An impending dead-
line is your best motivator
for success.
22 MUSCLE MEMORY
When it comes to preserving a youthful mindset, resistance
training may be the fountain of youth. Although nobody has the
ability to “prevent aging”, training with weights can play a vital
role in warding off memory and emotional degeneration. The
research team of O'Connor, Herring, and Carvalho observed seven
randomized controlled studies demonstrating that resistance
training has been shown to improve several aspects of cogni-
tion in healthy older adults. One of the most profound effects
of resistance training is a marked improvement in memory and
memory-related tasks. To support this conclusion, it appears also
that improved “executive functioning” is one of the major benefits
from resistance training (Anderson-Hanley, Nimon and Westen,
2010).
Physical activity may play an im-
portant role in the management of
mild-to-moderate mental health
diseases (in particular, depression
and anxiety) in a report authored
by Paluska and Schwenk in the
Journal of Sports Medicine. While
people with depression tend to be
less physically active than non-
depressed individuals, increased
aerobic exercise or strength train-
ing have been shown to reduce
depressive symptoms significantly.
Anxiety symptoms and panic
disorders also improve with regular
exercise which provides benefits
equal to meditation or relaxation.
One important consideration, how-
ever, is that too much of a good thing
can make things worse. The report
also revealed that excessive physi-
cal activity may lead to overtrain-
ing and generate psychological
symptoms that mimic depression
like fatigue. Your takeaway from
all this is that your mindset can
gain a huge boost through exer-
cise – but just don’t wear yourself
down from it.
| DECEMBER/JANUARY 2019
EXERCISE PROTECTS
AND STRENGTHENS
YOUR MINDSET.