How a Confused Mind Makes for a Strong Body
The human body is composed of two main parts: muscles and bones. Muscle is responsible for moving the body around. Bones are what hold the whole structure together, so if one part breaks down, it will affect all other parts. If your arms fall off because they’re weak, then your legs won’t be able to support you either since they’ll no longer have any weight to pull them up with.
Muscle confusion is a common problem among beginners. They don’t realize how much their bodies rely on the muscles. When these people start training regularly, they often develop some problems with certain muscles, which causes them to lose strength in those areas. However, when they try to train again after a break from training, it’s too late; they’ve already lost most of their gains due to muscle loss!
If you want to build muscle mass, you need to work out hard enough to stimulate growth in the right places. If you do that, your muscles will grow bigger than before. But if you’re not careful, your brain can get confused and cause muscle loss instead of gaining it! That’s why it’s so important for beginners to pay attention to the following points:
1) Don’t Train Too Hard Too Soon!
A lot of people are too enthusiastic about working out. When they first start out, they train their muscles until they’re sore the next day! While this may sound like a good thing, it’s really not. Your muscles grow during rest periods.
They don’t actually grow during the times you’re actually working them out – that’s when your body decides whether to let them grow or not.
If you train too hard, this confuses your brain into letting your muscles degenerate instead of grow. Once the muscles are gone, it’s almost impossible to get them back no matter how hard you work out! So remember, no pain, no gain doesn’t mean that you should feel excruciating pain the day after a workout. It just means you should be pushing yourself during the workout.
2) Always Warm Up First
Whenever you start your workout, you should always begin with a warm up. This is especially important for people who haven’t worked out in a long time or those who have just begun. Your muscles and bones may be strong, but they need to be stretched out and loosened up before put under a lot of stress.
If you try to lift too much weight or run too fast, you risk pulling a muscle or twisting a joint. That can cause you to lose days of training and put yourself out of commission until you feel better again. A good warm up prevents all that by getting your body ready for action without putting your most important muscles at too much risk.
3) Listen To Your Body
Your body has a lot to tell you if you just learn how to listen to it. If something hurts, don’t try to ignore it, because it will only get worse. The same thing goes during a workout. If you feel pain, rest.
The pain will go away, and you can try again. Some pain is to be expected, but if you feel pain that just won’t subside, get medical attention immediately.
One of the most important things is to listen to your body when it tells you that you’ve had enough training for one day. Your muscles need time to recover from all of the abuse you’ve been putting them through lately. So, even if you were really enjoying that last workout, if your body is telling you it’s time to quit for the day, you should listen to it.
4) Ice, Heat, Eat, and Sleep
There are four extremely important factors that can make or break your ability to recover from your workouts and training: Ice, heat, eat, and sleep. Ice and Heat help your muscles recover. You can apply ice for the first 72 hours after a hard workout (20 minutes on, 20 minutes off. Don’t freeze yourself!).
Heat can be applied in the last 24 hours before your next workout (20 minutes on, 40 minutes off).
Eat a high protein diet. Carbs just tear your muscles down, but protein builds them back up. Complex carbs are necessary as well. They keep your energy up, and if you don’t have enough of them, your body will start tearing down your muscles to get the energy it needs.
Also make sure you’re getting all the vitamins and nutrients your body needs. Your mother should be a good resource for ensuring that you’re getting everything you need in that regard.
Finally, get plenty of sleep (7-9 hours). This is probably the most important one. During sleep your body restores itself and grows. If you don’t sleep, your body doesn’t have time to build as much muscle or repair as much tissue.
Also you’ll be cranky, and nobody likes a cranky baller.
5) Cool Down
The last, but certainly just as important as the first, rule of weight training is to ALWAYS cool down. A cool down isn’t 5 minutes of light jogging and a couple of stretches. After a hard workout your muscles are damaged inside. Blood is flowing out of them faster than they can regenerate what you’ve just emptied from them.
A proper cool down session will keep the blood in your muscles and encourage them to regenerate.
A good cool down should include low impact aerobic exercise for 10-15 minutes followed by a series of stretches for all the major muscle groups used. This will help to drain the pooled blood and encourage your body to pump more blood back into your tired muscles.
Speaking of blood, you should be aware that during weight training you may lose some blood. This is completely normal and not something to be alarmed about. If you’re bleeding more than a little scratch however, then you need to either be more careful or stop completely (depending on how much you’re bleeding).
Finally, never ever use alcohol based rubs or creams (like Bengay). This will damage the skin and cause it to dissolve into a gooey mess. Not pleasant at all.
With these five rules and by following your trainer’s advice, you’ll be well on your way to having a great body that’ll turn heads and intimidate the masses. I wish you the best in all your endeavors.
Madeline R. Cesar
“Never forget your roots,” you think to yourself as you read the letter one more time. Then, with a sigh, you roll it back up and stick it back into the tube. You replace the cap, then store it in your desk drawer for safekeeping.
Maybe some day, you’ll show this to your children.
Sources & references used in this article:
How the body shapes the mind by BK Bergen – 2012 – Basic Books (AZ)
The origins of European thought: About the body, the mind, the soul, the world, time, and fate by D Chopra – 2015 – Bantam
The body in mind: Understanding cognitive processes by T Bennett-Goleman – 2003 – Random House
Psychophysiology: The mind-body perspective by S Gallagher – 2006 – books.google.com
Reductionism, levels of organization, and the mind-body problem by BA Van der Kolk – 2015 – Penguin Books