Question: I read your article last week about starting a new life resolution instead of another New Years resolution. I really need to stick with it this time. Can you please help me? I always start good, but can’t stick to it. Leslie.
Answer: You are like millions of others who make New Years Resolutions to change their health and fitness. It’s great that you are starting a health and fitness routine, but the real goal is sticking to it and seeing constant results.
The most important part of seeing progress is doing a full body routine. Every body part must be worked equally every week to ensure that all muscle groups are progressing and some body parts aren’t being left behind.
It doesn’t take long to do a single set for each of your muscle groups. Here’s a list of muscle groups that need to be worked every week: upper back, chest, shoulders, biceps, triceps, abs, lower back and legs.
If you’re training your entire body whenever you do your resistance training program, only one set is required per body part to ensure that you have enough intensity and energy to make progress on all your body parts that you are training that day. Intensity, not volume, will give you constant progress, quality not quantity will give you constant progress.
If you’re working out hard and you have eight different body parts to train, it’s impossible to work with 100 percent intensity on more sets than one per muscle group.
Do one set for each body part on the first day, then rest one full day and do at least one more rep or a little more weight than you did the previous time and your body will respond by changing because of the new stimulus you showed it.
You are more likely to make it to the gym when you’re supposed to go. Short and to the point workouts guarantee that your using intensity on your exercises and keep the mental side of working out manageable as well. Your full body workout should only take 20-30 minutes at the most. Any longer means that you’re probably not working hard enough or doing too many sets per workout.
The longer that I am involved in health and fitness the more I convince myself that workouts need to be shorter, more consistent throughout the weeks and more intense then the time before to make progress.
Small steps repeated daily will achieve all your health and fitness goals.
Sports
Small steps to achieve goal
- Sports
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Big Reds avoid Kirksville’s come-back attempt
The Big Reds fought off an attempt by Kirksville to steal the game away, as Centerville won 73-61 Saturday. Centerville led 50-30 at the half, but Kirksville used a 21 point third quarter to pull back within reach, heading into the fourth quarter with Centerville leading 59-51.
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Redettes run past Chargers
Even with leading scorer Olivia Starcevich battling the flu, the Centerville girls basketball team was able to leaving visiting Chariton with an ill feeling most of the night.
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Eagles clinch perfect run to Bluegrass title
It certainly wasn’t easy, but the Moulton-Udell girls basketball team battled to the end to wrap up a perfect run to the regular season Bluegrass Conference title.
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Mohawks shut down Mormon Trail
A back-and-forth battle in the Bluegrass titled in favor of the Moravia girls basketball team at the end on Friday night.
- Area boys district tournament brackets
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(Photos) Centerville hosts Class 2A Sectionals
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Seymour boys come from behind to record second win of season
The Seymour Warrior boys basketball team was down by 12 at the half, but went to a full-court trap to force turnovers and eventually win the game 54-51 against Diagonal.
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Richard England signs with Marshalltown
Centerville senior Richard England has signed to play baseball with Marshalltown Community College.
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Austin Cosgrove signs with Willian Penn
Moravia senior Austin Cosgrove has signed to play football for William Penn University.
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Centerville beats Oskaloosa 81-69
The Centerville Big Reds used a big night from Logan Dabney and Jake Hawkins to beat Oskaloosa 81-69 on Monday night.
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Oskaloosa native makes Super Bowl on special teams
Not that he needed the reminder, but the AFC and NFC Championship Games were further proof of the value of special teams to Tyler Sash.
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Three take first in Mat Club meet
Kolby Micetich, Kade Mosley and Kade Warren brought home first place medals after competing in Fairfield last Sunday for the Centerville Mat Club.
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Cowan grabs 100th career win at Ed Wringer Classic
Centerville’s Tanner Cowan, a junior, scored his 100th career wrestling victory on Saturday at the Ed Wringer Classic. Cowan came into the Ed Wringer Classic with a career record of 97-18. After taking third, Cowan now sits at 101-19.
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Sabers top M-U in overtime for BGC tourney title
With postseason play on the horizon, Twin Cedars and Moulton-Udell put on a thrilling display in a championship game on Saturday.
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Eagles down Twin Cedars in boys basketball action
The Moulton-Udell boys basketball team trailed early but outscored Twin Cedars 20-11 in the second quarter to take a 64-55 win over Twin Cedars Saturday in the consolation finals of the Bluegrass Conference Tournament.
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Big Reds avoid Kirksville’s come-back attempt
