Coming soon – The Art of Becoming a Bodybuilding Champion! by Greg Ryan

We are visual creatures - we don’t tend to believe things unless we can see or touch them.

As a trainer, my job is to get people healthier, whether they like the process or not. Don’t hire me if you don’t want to accept doing the work required. Over the years, I have used almost every motivational technique there is and what I have found is that visual symbolism works. My two favorite props with people are an artificial fishing bait and a pacifier.

Let’s face it - losing weight has a lot to do with psychology, so that’s most of my job. Whatever technique works and gets the point across, so be it.

The Fishing Lure

The Message: Are you going to take the bait of negative or living-in-the-past thinking?  

I like to fish for bass and when the fish eat the bait, it’s because they are hungry or mad. They can’t tell you about it, but I have to think those stinkin’ hooks hurt a lot. Losing weight is a lot about overcoming negative thoughts and the focus on being hungry. It’s important to be aware of our negative thoughts in dealing with the  present and past so that we don’t eat the things we shouldn’t. Purchase a fishing lure and look at it the next time someone ticks you off, or when you are tempted to eat foods that are not good for you. Avoid that hook of negativity!

The Pacifier

The Message: Are you a victim, whiner, and/or excuse-maker, or are you a person who rolls with the punches?

It’s a lot easier to be a whiner and find fault in why you’re not losing enough weight or to make excuses not to exercise, so I would suggest you just grab a pacifier and move forward. It doesn’t help to make up stupid reasons not to be healthy; it just really doesn’t. It’s draining and very counterproductive. The next time you find yourself whining, steal the pacifier from your child, shut down the negative talk, and get moving.

The truth is that we all are going to have our good and bad days. We all need motivation. Journals are great, but having a symbol for reference is a very powerful tool. Use pictures of your past, or objects that get your focus back on what your goals are and what matters most.

Click here for more motivational techniques for health and weight-loss success.

1. Fill up your life with different hobbies!

Bodybuilding champions realize working out isn’t everything there is in life. Your life shouldn’t center on the gym. Experience other activities. Get a hobby, join a group, or do outdoor activities in order to stay mentally strong. One day you will realize that your identity isn’t built on the
sport of bodybuilding, but on all of the activities and relationships that you’ve experienced and maintained in your life.

2. Leave your ego at the door!

Bodybuilding champions focus on the process and not on themselves. Your life shouldn’t center on you and you alone. True champions in any sport know that it’s what the sport gives your heart that matters most, not the image you want to project.

3. Never forget your roots!

Bodybuilding champions never forget what the sport has taught them, where they have been, or who has helped them along the way. Bodybuilding and life share the same principles: what you gain inside is more valuable than anything physical.

4. More is not better!

Bodybuilding champions work smarter, not harder. Efficiency and knowledge is the key to becoming a true champion. Less effort and
more results usually work best. Be smart in your training and practice a little common sense when you need to rest.

5. Get a mentor.

Bodybuilding champions are never afraid to ask for help. Champs know that knowledge is power. Learn from others, never be afraid of
change, and grow from the experiences of as many people as you can.

6. Feed the spirit!

Bodybuilding champions understand the mind is their biggest competitor and the heart is their biggest asset. If you kill your spirit or passion for
the sport, you have lost the main purpose for your efforts.

7. Pay your dues and don’t cheat by taking steroids.

Bodybuilding champions SHOULD do it the right way, without drugs! You can never replace hard work, and hard work always pays off. Others may not know you’re cheating, but at the end of the day, you do. What matters most to you?

8. Teach others what you have learned.

 Bodybuilding champions help others gain knowledge. The best champions are those who share the wealth, teach others, and inspire hearts. Your success is only as strong as your ability to share what you have learned.

9. Be honest in all you do.

Bodybuilding champions know when to stop. No matter how difficult it may be on the ego, always be true to yourself and to others. Denying reality robs the heart of the happiness of life. Champions compete in their sport for the love of game, not for the chance to defy the odds of life.

10. Be you and no one else.

Bodybuilding champions don’t pretend to be someone they aren’t. Hiding behind your exterior is the surest way to a lonely, unhappy life. True champions have no need to pretend. GREATNESS NEEDS NO EXPLANATION!

Want more bodybuilding contest advice? Click here now!

To be a bodybuilding champion, you have to understand kinesiology (the study of how the body moves). To me, bodybuilding is more about body movement than weight lifting. It’s more about feeling the muscle work through the motions than lifting a weight.

The art of becoming a champion bodybuilder comes down to how you isolate one muscle from another in your training regiment. It’s about how to work smarter, not harder.

If you’re not going to be judged on how much you can lift, why worry about it? It makes no sense to curl 90 pounds and cheat by using muscles other than your biceps to curl the weight. Why not stay true to form using 30 pounds and work the bicep in a more isolated fashion, other than pumping your ego! This also keeps the joints and muscles healthier by not over-stressing them.

To become a champion, one must learn to work smarter than your competitors. There are some who have all the ingredients to be great, but allow their ego to dictate how much weight they lift and how they do it. Big mistake! In my experience, when you have the biomechanics down, the strength and shape of the muscles always follows close behind.

Here are some tips on mastering the “art of isolation:”

1. Visualize the muscle moving the weight in a full range of motion. 
2. Use a hesitation principle and pause for a second at the mid-range of the movement. 
3. Always stay in control of the weight. Never allow the weight to control you. 
4. Study the way the bone moves and try to understand how the muscle moves the bone. 
5. Always exercise larger muscle groups (back, chest, legs) before smaller ones within your program. 
6. Try not to squeeze the bars or accessories while performing the movement, this puts pressure on the bone and wastes useful energy.

It’s important to take your ego out of the activity, visualize, and feel the muscle move. You may not move mountains with this technique, but you will have a better chance of becoming king of the hill one day.

Click here for more bodybuilding advice!

Let’s face it: your body is a very smart creature that gets board very easily. If you want to be a champion, especially in the sport of bodybuilding, you have to continuously push yourself in EVERY way. The only person you compete against is yourself. The only person you have to stay ahead of is you. Accomplishing this boils down to two things: mastering the art of listening to your body and the art of not allowing your body to adapt to your training and eating programs.

Athletes, as well as general fitness, buffs lose their motivation for two reasons: boredom and lack of results. Boredom is reflected in their bodies – they get used to certain patterns of exercise and this factor decreases the chance of continued results.

There are many who take the opposite approach in changing things up way too often. You think, “Well, I’m not getting any results in two weeks, so I’m not doing the right program for me.” At the end of the year, if I asked people what type of workout and exercise works best for them, most folks probably couldn’t really say. Some people try so many things that they just don’t know what works and doesn’t.  There’s not always a clear definition of when and what to change.

I have averaged five days a week of exercise and have won many bodybuilding championships by doing half the weight and exercises that most people do, and in half the time, as well. Why?

Follow this simple rule: never allow your body to adapt to your program.

Here are some suggestions on becoming a champion in any sport when it comes to mastering the art of adaptation:

1. Design your workout programs in twelve week cycles. You could also call this periodization training. Your body works in cycles – if you maintain the same routine more than twelve weeks, your body and mind get use to the pattern of your training. H
2. Have a rest period between programs. It is very important both physically and mentally to take a break to recuperate. This may be hard to do, but it pays dividends down the road. Remember – more is not always better! 
3. Vary the intensity levels on both cardiovascular and weight training workouts. This continually pushes your body to grow and improve. Monitor your heart rates and keep a good flow in your weight-training workouts. 
4. Set a timeframe to your workout session. This forces you to push yourself, so that you don’t allow your body to get in a rut. Don’t allow your workouts to become a chore. Enjoy it! 
5.  Alternate between machines and free weights. Your body even gets use to types of equipment, the number of reps, and the order of exercises. Change it up every once in a while.

If you want to be a champion, these suggestions must be incorporated into your workout plan. If you’re afraid of change, experimentation, or failure, you will continue on the road of mediocracy. However, if you want to be a bodybuilding champion, you must think outside the box!

In addition to the current blog series on the art of bodybuilding, over the next few weeks, I’ll be writing an additional series on life lessons that bodybuilding has taught me.

For a sneak peak, email me at greg@resolutions.bz

Go with the flow!

How often do you have days when things seem to go your way on just about everything you do? Everything just seemed to flow together. There is nothing better than to have a workout that just flows - you walk out of the gym feeling really energized. I call this “the art of flow.”

Here are some tips to keep the flow in your workout.

Workout Visualization:

Go over your workout program in your head before you enter the club; the less decisions you have to make during your workout, the better the results. Having said that, its good to have different options for going from one particular piece of equipment to the next (you never want to wait for a piece of equipment).

Water Breaks

Water is a must during workouts, however, minimize the time you take for your breaks by carrying a water bottle with you. Walking across the gym to get a drink takes time and gives you opportunities to talk to others. At the worst, you lose your piece of equipment to some inconsiderate member.

Work the Room

Pre-planning your workout based on the layout of the gym equipment can save lots of time and energy. Instead of zig-zagging back and forth across the gym, pick your exercises and equipment close to each other. This may be a challenge during busy hours, but if you can move effortlessly from one exercise to another, your momentum builds, creating better results.

Wait No More

Nothing hinders the flow of a workout more than waiting for a particular piece of equipment. This should never be. If you have one or two options of equipment to use, don’t be afraid to change your planned routine.

It’s much easier to steer a car while you’re driving down the road than while you’re sitting still in a parking lot. It’s more fun to reach your goal when you have momentum in your workouts.

Outside Distractions

In my last blog, we talked about outside distractions. Eliminate your chances of messing up the flow of your workout by leaving cell phones or texting devices in the car. Also, politely tell your friends that this hour in the gym is your time.

For more advice on ways to get the most from your workouts, click here now!

Tiger Woods is the only one I know who has the ability to stop his down swing on a dime. While watching the Winter Olympics yesterday, I noticed that Apollo Ohno’s eyes glazed over right before his race. How do athletes “flick on the switch” of such intense focus? They must be teachable!

Over the years, I have taught myself one of the most important elements in making the most out of my workouts. In the end, it set me apart from my peers. It’s that ability to tune everyone, every thing, and every sound out in a blink of an eye.

One of the reasons I became a champion bodybuilder at very young age is because I mastered, the art of focusing. I can go out for a walk, flick on the switch, and the only thing I’m aware of is my task at hand. No, it is not always easy, but it is very effective. This is not a technique you can read about in an anatomy book -  it must be self-taught and it will take practice, as it’s a discipline in itself.

Here are some general rules that have helped me master the art of focus during my workouts:

1. Go through your workout in your mind first before you even get to the gym. 
2. Take a water bottle – eliminate all excess wasted time. 
3. NO cell phones during a workout – this should go without saying. 
4. Visualize the muscle that is moving the weight. 
5. Work the room  – plan out your path from one exercise or machine to the next.
6. Keep a flow into your workouts. 
7. Practice every single workout – over and over and over again. 
8. Go to the bathroom before you workout - no potty breaks.
9. Have your workout plan written down months ahead and daily before you workout - the less thinking the better.

You can lose your focus, just like that (snap!). Getting it back or having it to start with is not so easy. You have to discipline yourself, like with anything else. Master the art of focusing and you will get results twice as fast and with half the effort.

Click here to learn more about advanced studies in bodybuilding.

Question: Is it better to workout in the morning or evening? 

The short answer? The morning, by far.

Morning workouts are better in three ways: emotionally, organizationally, and physically. Of course, the initial answer is to workout whenever you can get one in. Let’s look at all the areas of benefiting from a morning walk.  

Emotionally

1. When you start the day by accomplishing something, the whole day just goes better.
2. Confidence is built by knowing you have already powered through  your walk in your day.
3. Your planned workout doesn’t consume your thoughts throughout the day, building resentment.

Organizationally

1. It’s over with - a priority has been accomplished, first thing.
2. There’s more time in the evening to spend building relationships.

Physically

1. On an average, if you workout out in the morning, you will jump-start your metabolism and burn a least an extra few hundred calories a day. Do the math – you gain a weight-loss and fitness advantage of extra burned calories.
2. By working out in the morning, it’s easier to maintain your blood sugar. Any time your sugar spikes and dips during the day, you don’t lose weight and tend to eat more bad food than you would otherwise.
3. Working out in the morning gets your endorphins going. You will most likely think more clearly during the day.

The difference in the results of your workout program may be like night and day by working out in the mornings. Try it a few times and prove me wrong! I dare you!

Click here for more workout advice! 

Improving your performance, conditioning, or developing a champion physique has just as much or more to do with eating as it does with physical training. You can’t get good gas mileage on mediocre fuel.

I became a champion bodybuilder mainly because of one mindset regarding food: balance. No matter what my calorie count had to be, at the end of the day, I needed to have all the food groups in my body working together. I also needed to keep up my vitamins and supplements to stay protected from injuries and colds.

Bodybuilding is an odd sport and certain rules for competitive bodybuilding may seem extreme to the normal fitness buff. However, the underlying principles apply no matter where your goals fall. For those who are serious about their fitness and health, eating is not only a science, but an art form. You can exercise harder than anyone, you can have the best genetics, but if you don’t eat appropriately and in the right mix, the body will be playing catch-up on a regular basis; this is where injuries and colds most likely occur.

When it comes to food, you want your foods to work in a “synergistic” fashion. In other words, you what them the work together and build momentum with each other. Here are some food do’s and don’ts to put you on the road to becoming a champion.

Don’ts

Banking calories

If you are on a calorie restriction eating plan, saving your calories will end up storing fat and slowing down your metabolism. People who bank calories suffer more from a mind game than a physical need.

Restricting Good Fats
Be careful in thinking that the less fat you eat, the better. Good fats are good fuel resources. Insufficient amounts of fat in your diet may cause cannibalism of the hard-earned muscle. Cannibalism is where muscle is eaten away due to poor and/or insufficient food supplies.

Over-Eating

This may go without saying, but monitor your portions of meals. Better to eat small meals more often than too much at one time. Over-eating will directly affect your insulin levels, thus throwing everything else off; this is when you are most likely to binge.

Late-Night Eating

Keep late-night eating to a minimum. Your only exception are foods in the protein category.

Do’s

Food Synergy

Food balancing is very important. Make sure you have a good amount of all the food types in your diet. They work better together rather than alone.

Eat Often

Bodybuilding requires a lot of fuel for the muscles. When blood sugar dips, calories are not burned and muscle cells are hindered in their growth process. Supplying the body with consistent streams of nutrients is a must.

Food Windows

Within two hours after a workout there is a golden opportunity to replenish your body with food. Your body has been rung out, similar to a sponge, and it needs nutrients. During this time period, your body will continue to burn fat at a high level if you supply it with good food in moderate portions.

Small Pre-Workout Meals

Use some form of quick energy drink or food such as fruit for pre-workouts.

Vitamins

Minerals and vitamins need to be replenished as much as energy does. Stick with the basic list of vitamins and add a supplement here and there.

Calorie Cycling

Continue to keep your body off guard by eating different numbers of calories per day; this keeps your body pushing its envelope.

These are just a few hints to help you become a better-than-average bodybuilder. Everyone is different and one person may require different eating plans from the next. However, don’t get too hung up on the details. Remember: eating for bodybuilding is always a piece of art that is crafted every day.

Click here for more food and bodybuilding techniques from bodybuilding champion Greg Ryan.