An important aspect of improving upon one’s physical fitness is to train with an end state in mind. In other words, visualize how you’ll look tomorrow, and work towards tomorrow’s look today. I’m currently 140lbs, and have pride in the progress I’ve made to date; however, I envision weighing 135lbs by the beginning of the New Year. I have an idea of what you’re thinking, “That’s merely five weeks away, and she’d have to lose on average one pound per week to reach her goal.” It does sound unrealistic, or at least extremely difficult, but it’s my perception, and my perception will become reality! I believe the idiom is coined “Mind over matter,” and if I don’t mind doing the work, the challenges presented in front of me don’t matter.
Read On!>>>
I know where I stand currently, and have utilized visualization as a tool to help navigate where I see myself to be in the near future. The question is “can it all be so simple?” The answer to that question is emphatically, no! Not solely with utilizing visualization alone. It also takes realistic goal setting, a decisive plan of action, and proper execution of that plan; couple that with hard work, dedication, and discipline, three key additional components to be successful not only in fitness, but in every facet of life.
“It’s lack of faith that makes people afraid of meeting challenges, and I believed in myself.” – Muhammad Ali
Make Moves That Make A Difference (MMTMAD)
I’ve included a fitness routine below designed for those interested parties whom desire to tone and sculpt their body. This particular regimen can be followed for up to four weeks, and it’s encouraged to track your progress via a journal or log. As you begin to notice improvements in your strength and endurance with each passing week, you’ll be able to increase the weight of your dumbbells. Remember, proper form and technique are critical to help maximize your desired results.
Please check the following sites listed below for exercise demonstrations:
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Exercise
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Sets
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Repetitions
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CHEST
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Dumbbell Flye
-superset with-
Dumbbell Bench Press
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3
3
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12
12
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SHOULDERS
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|
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Seated Lateral Raise
-superset with-
Seated Overhead Dumbbell Press
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3
3
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12
12
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TRICEPS
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Lying Dumbbell Extension
-superset with-
Seated Overhead Dumbbell Extension
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3
3
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12
12*
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BACK
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Bent-Over Dumbbell Row
-superset with-
Dumbbell Pullover
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3
3
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12
12
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BICEPS
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Incline Dumbbell Curl
-superset with-
Standing Dumbbell Curl
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3
3
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12
12
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HAMSTRINGS & QUADS
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Walking Lunge
-superset with-
Back Squat
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3
3
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12*
12
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CALVES
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Dumbbell Calf Raise
-superset with-
Calf Raise
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3
3
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15
15
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ABS
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Reverse Crunch
-superset with-
Crunch
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3
3
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15
15
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* each side
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Getting Started
- Select dumbbells that allow you to perform 12 reps using correct form.
- Move quickly, resting no more than 60 seconds between exercise pairings.
- Beginners should just do one set per exercise listed. Intermediate and advanced can do the full 3 sets.
- This routine can be performed 3x a week along with cardio 2 to 3x a week. For example: execute this routine on Monday, Wednesday, Friday while performing 30 to 45 minutes of steady state cardio Tuesday and Thursday
- Rest at least 2 days per week.
