Entries Tagged 'body' ↓

If you get in your car in Los Angeles to drive to New York, do you just pull out of your driveway and start down the road? Or do you get a map and plan your route? The answer is obvious – careful planning pays off. So if your goal is to become fit, lean and strong it’s important to know exactly what you need to do to reach this goal.  Here are some valuable tips to include in any plan which will help you arrive at your goal safely and efficiently.

Tip #1: Be Alert For Opportunities All Day Long

Focus on becoming stronger because there are myriad opportunities throughout the day to strengthen your body. As simple an effort as walking up the stairs to the third floor, rather than taking an elevator, will eventually produce a noticeable effect. Yes, weights lifting, exercise machines and structured sessions are powerful – but so are simple activities carried out every day.

Tip #2: Rest Is Just As Important As Exercise

Make certain you value and allow rest and recovery time. Many believe that if an intense workout feels good and will build muscle quickly, then the smart thing to do is to exercise even more. Muscle builds when exercise tears the muscle down, because it recovers as newer, stronger muscle. Without that recovery time, your muscles absolutely cannot increase in size or strength. Beginners usually start with three workouts per week and the duration and frequency can increase as they grow in strength and power but your body will respond more quickly and more dramatically if allowed to rest during strenuous activities.

Tip #3: What’s “Best” Is What You Will Persist In Doing

There is a constant and ongoing war among fitness experts about whether free weights or weight machines are superior. As far as you are concerned, whatever works best for you is the right choice. If you love competing with the weights on a machine then by all means choose that option. If you despise machines, but eagerly grab that set of dumbbells, then go for it. There is no point whatsoever in choosing exercises that you hate and won’t stick with, no matter what the ‘experts’ say.

Tip #4: You Didn’t Arrive At Your Current Condition Overnight

If you’re flabby and overweight – in other words, totally dissatisfied with the condition of your body – always remember that you didn’t get there overnight. In other words, impatience is a huge mistake. It requires years of neglect and misuse to create problems in your body and it will take some time to repair them. Exercising for a week and then quitting because there are no visible changes is foolish and short sighted. Not only that, but more failure will further erode your confidence and increase the sad condition of your body. You can drastically shorten the time it takes to achieve superb conditioning by using wisdom and discipline but you won’t see changes by 5PM on the first day.

Tip #5: “Compound” Exercises Are More Efficient

Consider that “compound” exercises will get results faster than those exercises that use only one muscle or one muscle group at a time. Yes, your abs may be a disgrace but focusing only on an ab machine won’t pay the dividends of full body exercises. And always remember that exercises which work multiple muscle groups will build fitness much faster – and that’s what we all want, isn’t it?

Tip #6: Don’t Exercise Mindlessly

Don’t exercise of mindlessly. If you pay close attention to your muscles and your body while working out, your results will be much more powerful. On the surface, that doesn’t seem to make sense. But famous, skilled athletes and bodybuilders have stated time and again that they can literally direct their muscles as they see fit.

Tip #7: Natural Sleep = Health and A Fit Body

Get as much ‘natural’ sleep as possible, meaning that drugs and sleeping pills interfere with the natural repair of the body that occurs every night. When we sleep, growth hormone, or HGH. is released into our bodies. HGH stimulates healthy growth, cell repair and the regeneration which is necessary for muscle development. Growth hormone is naturally produced by the body and many athletic scandals have occurred because athletes were building their bodies with the use of artificial HGH. Synthetic growth hormone, even when legal and prescribed by a doctor, can have dangerous side effects. You want to maximize your production naturally and this is done while we’re asleep.

Tip #8: Pepperoni Pizza Is NOT The Perfect Diet Food (Sorry!)

The perfect diet for an athlete or body builder centers around proteins, certain fats that include essential fatty acids (EFAs) and complex carbohydrates like vegetables, fruits and whole grains. Most fitness experts recommend eating multiple small meals rather than three larger ones. This keeps the metabolism working constantly and is less likely to result in fat or overweight.

Tip #9: Water, Water and More Water

Drink lots and lots of water. Water keeps your muscles hydrated which makes them work more efficiently and helps them recover more rapidly. It’s important to know that soft drinks, tea and coffee generally dehydrate the body so don’t assume they are helping your muscles. They’re not.

Superlative fitness requires self-discipline and long term dedication to your goal. Anyone who is going to make this kind of serious commitment naturally wants to reach their goal as quickly as possible and to do this we must be efficient. Following these rules will speed you to your ideal body as quickly as possible.

I don’t have an office anymore. You know, like a place in a building, with its own door and chair and internet connection and phone lines and locker and Rolodexes. I worked in one for ten years, while I had one of the biggest online publishing companies in Romania. I guess ten years is the maximum lifespan for an office in my system.

Now, I work anywhere. I named this lifestyle “digital nomading”. I don’t really know if “nomading” is a word, because my spellchecker is complaining big time, with a red and kinda flashy line underneath it. But I’m gonna use it anyway.

Being a digital nomad means I’m working pretty much in coffee shops. Or at home. Or in the park. Or in airports. But, most of the time, it’s coffee shops. I usually get there when they just opened the place. I take a cup of tea and a bottle of water, plug my laptop in, wire my iPhone and iPad to it, and start doing stuff. Checking email, writing blog posts, coding iPhone apps or sketching and rehearsing my next workshop.

Every once in a while I stop and start to look around. People are coming in and going out, sit at their tables sipping their coffees or eating their sandwiches. Sometimes I spot some business meetings, with two very tense parties trying to get the best deal out of each other. Sometimes I gaze at teenagers making out, because, you know, they can’t get a room yet. Sometimes there is this classy lady reading a magazine or just staring at the pages blindly while letting the music fill her up. Nice images.

The Problem

But, as much as I would like to stick to the images only, sooner or later I have to accept the fact that I’m more than just images. Namely, a flesh and blood human being, with very basic needs. After a few hours, my digestive system is done with the tea and water, and there is this overflow inside me, if you know what I mean. In much simpler words, I have to take a leak.

But that creates a problem. A real problem. You know, I usually get the best place in the coffee shop, the one near the handiest power outlet, and with the best view. That’s why I’m getting there just after they opened the place. If I just take my stuff and put it in the backpack, go to the toilet, do what a man’s gotta do and come back, I may find my best seat taken. Actually, it happened a few times, in the beginning. And that’s frustrating. And unproductive.

The Solution

So, I decided it’s time to solve this problem once and forever. You know, a repeatable, effective and productive solution. We’re productive guys, so let’s solve this productivity issue.

And the moment I took this decision I realized I can’t do it only by myself. The real solution was bringing somebody else into the picture. Like, to ask somebody else to look after my belongings while I was out. It was by far the only manageable solution in that specific context.

But believe me, this was a very, very difficult thing to do. At least for me. I was never too good with relationships. Especially with casual, coffee shop, emergency relationships. But I also knew I have to do this.

Once I decided what I’m going to do, I begun to work on the “how am I going to do it”.

For starters, I started to look at the people in the coffee shop with a different eye. It wasn’t just the “how nice these people are” kind of look, but also “would they agree to look after my belongings for 5 minutes?” kinda of look. The pretty lady with a kid may not be a good solution. Too busy. Oh, maybe the two blondes with half a kilo of jewelry on each arm? Neah, two busy searching for available males. Maybe this businessman on the next table? Yeah, perhaps.

And what exactly should I say to the other person? “I’m going to take a leak, can you watch my computer for a while?”. Nah, too straightforward. “I’m gonna be out for five minutes, can you be so kind to look after my belongings? I’m extremely grateful, thank you”. Neah, too precious. I even started to type out a script for myself in a text editor. From long experience, I knew that you have to be prepared when the emergency strikes. And a pressured bladder is quite an emergency.

After a few trials and errors with the opening text and some observation exercises, one sunny Wednesday, I took the risk. No more packing my stuff, rushing to the toilet, doing my thing and then rushing back to the coffee shop, only to see my seat taken. No, sir. Let’s get out into the wild and ask for some help.

I stood up, went straight to the table I’ve been observing for some time, and started to talk. I must have babbled big time because I clearly remember the eye of the lady (yes, first time was a lady) staring at me with surprise and a little bit of fear, while I was repeating for the fifth time “I have to go out for a few minutes, can you look after these for me?”. Eventually, she understood and accepted gladly: “But of course, no problem”.

I ran to the toilet, washed my hands and then rushed back in. Everything was in its place. I thanked to the lady and she smiled at me. I made my first connection.

From that point on, I practiced this approach each and every time my biological mechanism was asking for his rights. I gradually became better at this. I needed only a few seconds to know which one of the people in the coffee shop will be willing to help. I also started to diversify my conversational opening lines.

And one day something amazing happened. I started a conversation with the other person. She seemed to be English, so I asked her if she was waiting for her plane. “Actually, yes”, she said with a touch of surprise. “How did you guess?”. And then we started to really talk. At the end, we exchanged Facebook and Twitter ids. Another time there was a man who was working just like me and we shared my power outlet. And another time it was a guy I knew from the industry who happened to be in the same coffee shop for some time.

A small, but very consistent bond was created each time I stood up, approached the table, smiled and asked if they could watch my stuff. Deep down, people love to be helpful. They smiled at me politely at first, and then, when they realized I needed them, they were actually caring and observing. When I got back and thanked them, they were somehow relieved but happy.

It’s What Makes Us Vulnerable

The biggest lesson I learned by being a digital nomad was not about productivity. I got that covered anyway. It was about relationships. Simple, unexpected and honest relationships.

Because, you know, most of the time, when I read about relationships, I have to face those big words like “commitment”, “empowering”, “gratitude” and so on. Big words are nice. Impressive. But they are not very helpful. Not when you’re in a simple, biological situation. When all you want is to take a leak and still be sure that your stuff is taken care of. In that case, you have to open up, be honest and give the other person some control over your belongings. And hope they’ll agree. And deliver. That’s all. That’s where real connections are created.

It’s not our strengths that are creating valuable relationships. At most, our strengths can make a relationship survive when bad times are coming. But our true, meaningful and useful relationships are created by our vulnerabilities. And by the genuine need to accept and expose them. I can hardly imagine a bigger vulnerability than the one created by an almost exploding bladder, in the middle of a crowded mall. You’re so powerless and cornered and desperate. You gotta solve this fast. You gotta take some risks and put out some trust, otherwise things may literally explode.

This small exercise of opening up and practicing a little bit of trust each and every time I have to take a leak at “work” became, as strange as it may seem, one of the biggest highlights of my days as a digital nomad. Because I know now that not only I will solve this in an effective and productive way, but, what’s even more important, I may end up with some new friends too. :)

Manhood is changing. It’s as simple, and as complicated, as that.

Two recent events prompted me to write about manhood today. The first was the release of The Shriver Report, a study of the status of women in the United States. The second was the publication of The Art of Manliness, a book of advice on manhood based on the popular blog of the same name.

The Shriver Report’s most stunning finding is that women now make up half of the American workforce, and are the primary breadwinner or co-breadwinner in 2/3 of American families. While I think the report goes too far in calling us “a woman’s nation” – for one thing, women still earn much less, both in terms of average annual income and lifetime income, than men – it does highlight a significant change in American culture. People my age and lower will most likely never know a workplace in which mean and women don’t figure at least equally.

The Art of Manliness is one sign of this change. While I haven’t read the book yet, I’ve been following the blog since its inception, and to boil it down to its essence: men are not quite sure how to be anymore.

Masculinity has been constructed over the last century almost entirely around the idea of men as providers and protectors, and frankly, women don’t need that any more. Already in at least a dozen major metropolitan areas, women earn on average more than men. Women are waiting longer to get married, and are more often the initiators of divorce – with their own incomes, they can afford to be pickier about their spouses, both going into marriage and when deciding whether to continue their relationships.

This has all happened in the context of larger social changes that have eliminated a great many jobs that were traditionally the sole province of men – the manufacturing and heavy labor jobs that relied on a powerful physique and a kind of working class swagger, most of which have been either automated or off-shored. At the same time, a new knowledge economy has sprung up, privileging communication, creativity, and self-motivation over brawn and emotional control. While there’s no inherent reason why women should do better in these emerging businesses than men, the fact is that men have largely given over the field while wasting time twiddling our thumbs over the loss of jobs where “men could be men”.

What do I mean? Well, women now make up the majority of college and grad school students, even in many areas in science and technology traditionally considered to be men’s domains. Boys almost never read – only some 1 out of 5 young adult books are read by boys, who have determined that reading books is for sissies. Boys are more likely to drop out of high school (35% of boys vs 28% of girls in 2003).

Basically, instead of learning how to be men in a changing world, we’ve been boys, dragged kicking and screaming into a world where women are increasingly equal players. Waaahhhh!

Emphasis on “kicking” – instead of figuring out how to do this new thing, we’ve focused most of our energy on simply emphasizing the characteristics that traditionally defined masculinity, namely toughness and physical brawn. Even our toys have been affected! For instance, below are two pictures of Luke Skywalker dolls. On the left is the Luke that I had when I was a boy, right after the first movie came out. On the right is a more recent version of the same character.

As you can see, the farm boy from Tattooine has been working out quite a bit since his debut in 1977! The same bulking up can be seen in nearly all figures aimed at boys – they’ve become more muscular, conveying a greater impression of raw physical power.

This wouldn’t be especially remarkable if not for the fact that physical power is less and less needed in our society – even in the military. These toys embody ideals that are increasingly disconnected with the reality that we live in, a kind of ironic nostalgia for a time when “men were men”. (Ironic because, when we look back at those men, they were quite a bit softer and less physically imposing than we think!)

In the end, the exaggerated emphasis on toughness and physical strength are misleading – and besides creating a great deal of violence in our society, they are preventing us from thinking in constructive ways about the kind of men we could be in today’s world. And that’s too bad, because the changes we’re living in are largely positive – men are, or could be, much more connected with their families and their partners, women are getting the opportunity to develop identities that aren’t solely defined by motherhood, and the workforce is getting a much larger pool of people to draw talent from. Win-win-win!

I’ll be back later in the week with a follow-up to this post describing some of the ways I think men can more productively engage the society we live in – without sacrificing some core sense of our identities as men. But before I do that, I wanted to get a sense of what you see as masculine in the new century. Men, how is your life different from your fathers’? Women, what do you want and expect from the men in your lives? Let’s get a discussion going!

Dustin M. Wax is a freelance writer and project manager at Stepcase Lifehack. He is also the creator of The Writer's Technology Companion, a site devoted to the tools of the writing trade. When he's not writing, he teaches anthropology and gender studies in Las Vegas, NV. He is the author of Don't Be Stupid: A Guide to Learning, Studying, and Succeeding at College.

Follow him on Twitter: @dwax.

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Old “Doc” Plume, the local hardware store owner, who was known for his miraculous cures for arthritis, had a long line of “patients” waiting outside the door when a little old lady, completely bent over, shuffled in slowly, leaning on her cane.  When her turn came, she went into the back room of the store and, amazingly, emerged within half an hour, walking completely erect with her head held high.  A woman waiting in the line said, “It’s a miracle! You walked in bent in half and now you’re walking erect.   What did Doc do?”  She answered, “He gave me a longer cane.”

It’s funny; most of the people with bad posture or pain syndrome I run into want to know a miracle exercise that will cure their dysfunction.  Sure, exercise can help and be a big part of a program designed to deal with pain and posture.  But more often than not, it is the little things in our everyday lives that could use some adjusting.  With that, here is a short list of activities to be mindful of.

Driving: Do you slouch, lean to one side more than the other?  Maybe you keep one hand high on the steering wheel and the other low, causing you to shrug one shoulder more than the other.  The point: try to shift and change positions often if you spend lots of time in the car.  The best position will always be hands at 10 and 2.  And holding your back tall and flat against the seat.

Desk: You should know by now that posture at the desk is important.  You’re in this position for several hours at a time and it can have BIG repercussions on your health.  Get up often and be aware of any favoritism to any particular positions you might find yourself in.  Reaching and twisting from a seated position is a big no-no.  Try to organize your desk to be more spine friendly by putting often-used folders and materials within arm’s reach.

Sleeping: Our sleep posture is one of the most overlooked aspects of our life.  You spend 8 hours (hopefully) a night in either one or various positions that could have a large impact on your posture during the day.  Do you pile the pillows high?  This leads to excess stretching of the extensors in the neck, possibly contributing to a forward head posture.  Do you pull the bed sheets tight over your feet, pulling your toes into a pointed position?  This can lead to limited ankle mobility, which then affects your entire body mechanics, from walking to sitting.  Do you sleep on your side with one leg bent and across your body?  This can lead to an imbalance between your left and right spinal erectors, which then could be contributing to your back pain.  This is can be even worse if you’re a woman with generous hips.  Paranoid yet?  I didn’t even mention how sleeping on your stomach can contribute to an excessive lordodic curve ,which then may lead to extra compressive forces for your lumbar spine to handle.  So which is the best position to sleep in?  On your side, knees bent, pillow between the knees and your head resting on a single pillow.  Or if you prefer, on your back with a pillow under your knees, sheets loose, and again, a single pillow for the head.

The point I’m trying to drive home here is that we need to pay more attention to our bodies when they’re NOT in motion.  It’s the little things like these that add up and contribute to a life of constant and nagging pains.  Practice a technique known as mindfulness.  Every once in awhile turn your attention inwards and ask yourself; have I been in this position for too long?  Could I do something to make my current posture or situation more comfortable and back friendly?  Before you know it, the pain that once prevented you from doing normal everyday tasks will have disappeared and become a thing of the past.

Jamie Nischan owns and runs a successful fitness coaching business in Stamford CT. Through the use of posture correction and exercise he treats pain often associated with excessive use of computers. More about Jamie can be found at www.thebuffgeek.com.

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