Patient Awareness ►
Want to Grow ?
by Tara Holm , contributing writer
Growing season is all the rage ! Your friends are growing ; your co-workers are talking about growing . It seems everywhere you look , you see growth !
This time I ’ m not talking about your plants ! Growing can be spiritual , mental , and physical . We can grow every day in different ways . Setting three goals per day can help us grow in all three categories . When we get placement , we get comfy . We fall into this repeated routine . While it might feel good and stable , we need to feel uncomfortable to grow .
Let ’ s get specific and talk about how to make your muscles grow . Our entire bodies are covered in long , short , small , and big muscles . To change , smooth , or stretch those specific areas , there are three major components to achieving all your goals !
First task — have a plan . Being prepared puts you mentally focused on what muscle group you want to work on that day . Remember , you have all those muscles that need to be separated and worked out individually . Know what five to seven exercises you plan on doing and on what machines or free weights
A weekly workout schedule might look like this .
Monday-Back and Shoulders ( Core & Cardio ) Tuesday-Legs ( Hamstrings only ) Biceps , Triceps Wednesday- Chest and Triceps ( Core & Cardio ) Thursday- Glutes and Quads Friday-Upper Body ( Biceps , Triceps , Core ) Saturday-Total body , Yoga , or Cycling Class
Whatever your schedule looks like , remember to break up major and minor muscle groups .
Okay , now we have a schedule . Let ’ s go work out !
Wherever you are working out , there are distractions . People , your phone , and distractions everywhere ! Here is the most important part of this whole article . You can go to the gym , work out , and go through the movements , but if you ’ re not mentally thinking about working that specific muscle , you might as well have skipped the gym . You must be mentally focused on stretching , squeezing , and GROWING those muscles . I can ’ t express enough how important it is to connect to that part of your body you ’ re trying to grow . If it ’ s not challenging you by set three or four , it ’ s your responsibility to push yourself more . No one will do it for you , and you can ’ t buy muscle ! It ’ s earned through consistency and the drive to push harder .
Burnout
When working muscle groups , there is no counting . WHAT ? No set sets ! It ’ s go , burn , go , burn more , go again , burnout ! Doing four to five sets of going to failure is one way to exhaust that muscle . You are tearing down those fibers only to build them up stronger and bigger with your balanced diet and plenty of hydration .
Want to “ GET BIG ” go heavy , want to “ TONE ” use light weights . Pulsing and controlled movements help exhaust those individual muscles . Light weights pulsing to failure ALWAYS does the trick ! Everyone has their tricks to gaining muscle . If it ’ s working and feels good , DO IT ! If it hurts or you just hate it , modify it . Find something else that fits you and your goals . Just because you lift weights does not mean you will get all big and bulky ! I promise , ladies ! To put on muscle , it must be a complete balance of working out , sleep , water , food-protein , good carbs , and vegetables . To get BIG , you must eat BIG , lift HEAVY !
Maybe not Arnold-like to this extreme !
By consistently working out , you will see results and changes as early as two weeks . Keep consistency going , and every two weeks more and more changes appear . Whether you want to look like Arnold Schwarzenegger or want to smooth the back of your thighs . Weights are for YOU !
Weightlifting “ is ” for everyone — building that strong structure to keep you balanced for life ! Keep trying . Keep going . Do it for you ! Stay positive and inspire others !
Love & Light Tara
Tara Holm has over 12 years of experience in healthcare and over nine years in Personal Training and Wellness Coaching . She helps take care of your body from the inside out . She helps educate about Plant Medicine and ways it can help you find your balance in a healthy and maintainable lifestyle . She is a Clovr Brand Ambassador . Getting the right education out to the public about products has been and will continue to be her goal .
22 April 2023