You can increase pleasure in exercise when you change your routine and environment. Seek opportunities to alter where and how you train. This will boost excitement, enthusiasm and joy.

By adding variety in your workouts, for example, incorporating the cross-training concept, can help you break through a plateau or boredom. If you run, for instance, ride a bike or swim once a week to balance the system and give certain muscle groups a rest. Ideally, any exercise program includes elements of cardiovascular exercise, weight training and flexibility. Try a boxing workout or running intervals on the track.


If you’re going to change your course, your habits, your fitness level, your work situation or your relationship/s, the rewards must outweigh the risks for there are going to be challenges, setbacks and difficulties, known and unforeseen, which will cause you to look longingly back to your comfort zone, the area you were trying to escape from. When this happens, you must be diligent about remembering why you left that comfort zone and quickly look toward where you want to be. You’ll probably have to venture onto a slightly different path, and this may occur several times, but you’ll be moving toward your desired change. If you are persistent, you’ll get there.


Having time specific goals is optimal and one should not rush to accomplish them. But there are certainly ways on how you can hasten the process (“being quick but not in a hurry,” John Wooden). Here are a guidelines from the experts that you can use.

Step One: Find Shortcuts

Some goals actually have shortcuts that you can use to reach more quickly. These are not quick fixes, but can help the entire system respond in a more conducive manner, thereby boosting the process. For example, there are no shortcuts to permanent weight loss, but you can do some techniques that will hasten the fat loss. Some of the approaches include using HIIT or high intensity interval training, instead of the traditional cardiovascular exercise. HIIT is done only in 20 minutes tops, and burns more fat and raises your metabolism higher and for longer periods of time. Your body will respond to the exercise faster. To know about the shortcuts, always stay updated with changes and developments in technology and professional programs. Stay connected in a network of people related to your goals. Joining forums and online seminars are ideal. You can also talk to experts or get a personal trainer, so you can compare processes and determine if a certain approach is truly effective.

Step Two: Extra Hours

Consistency, discipline and dedication always give you faster and better results. If you want to finish things faster, you may have to put in extra hours and work longer than the usual. The more important thing is that you keep stress levels down afterward by relaxing and giving yourself enough time to rest. This way, you can move on to the next goals to be achieved. Overtime should also be well-planned. You cannot expect to work effectively beyond your usual time if you’re still tired from the night before or do not have enough equipment to work with. Prepare and create a strategy by coming up with small objectives and actions steps to be done in sequence. Having information prior to your overtime can help greatly and save you time. You may also ask someone to work with you during overtime to accomplish more.


Most of us naturally perform upper body exercises with an overhand or pronated grip (palms facing out). This grip positions the body to use the biggest muscles in their most mechanically advantageous position during pressing or pulling movements. But this position also creates excessive external rotation of the shoulder, which I’ll explain, is dangerous. So what about doing the opposite grip, the supine (palms facing us)? Extreme internal rotation is the result here and is just as problematic.

At rest, only 20-30% of the humerus (upper arm bone) is in contact with the glenoid fossa. It’s a vulnerable area. There is even less contact with the shoulder is rotated. Thus, during rotation, the load is carried by the relatively small rotator cuff muscles to keep the shoulder intact. This causes the subacromial space (between the humerus and acromion) to compress, often resulting in shoulder injuries.

Using a NEUTRAL GRIP (palms facing each other) removes the rotation of the humerus, allowing maximal contact between it and glenoid fossa. This creates more space, allowing muscles and tendons of the rotator cuff muscles to move more freely.

Another tip to save your shoulders from undue strain is to move your arm angle forward about 10-20% during vertical presses or pulls. Thus, your elbows, forearms and hands will be slightly in front, rather than parallel to your shoulders. You won’t be pressing or pulling straight up or down and will eliminate the shearing which occurs at the acromion otherwise. You will probably have to lean back slightly depending on your shoulder mobility.



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