November 20, 2020
The question may seem a bit incongruous to you, given that meditation and weight training are two things that have absolutely nothing to do with each other. And yes yet, for those who wish to gain muscle mass, meditation can be of great help. I'll explain why and how.
Meditation and sport are not mutually exclusive
It is already common practice to practice meditation at the same time as sports, even among top athletes. One of the first benefits of meditation is in the help it will give you in fight against stress. It allows you to rest and prepare yourself mentally before the competition.
Meditation also promotes concentration, both during training and during events. If you meditate before your sessions, you can better focus on your exercises afterwards.
But also, with meditation, you will learn to be better listening to your body, knowing its limits - so as not to ask too much of it either and to adapt its efforts to its capacities -, and to reduce the risk of injuring you.
Meditation and bodybuilding
One of the effects of stress reduction is decreased production of cortisol. However, this hormone plays an essential role in muscle gain, by acting on the production of growth hormone and testosterone.
Is meditation therefore incompatible with bodybuilding? Think again! Its effect on testosterone and GH promotes anabolism and muscle gain.
Moreover, meditation will help you sleep better. Restful sleep helps recovery and rest. And rest promotes muscle building, provided it is complete.
This may sound a bit complicated to you, but it is not. Simply grasp the principles of meditation and focus on your corn. I can help you understand his precepts. I'm not promising you that it will be easy, but I will be by your side throughout our collaboration (3 months in principle). I suggest that you include meditation in your bodybuilding program as well as personalized coaching to support you effectively in achieving your goals.
Improve the way you eat
Building muscle is going to require a little more than physical exercise. It can also be necessary to review all or part of your diet in order to rebalance the intake of nutrients that promote muscle gain.
Note that if you are prone to snacking or cravings when you are stressed, tired or even relaxed, meditation will help you manage all of this and control your urges to eat.
And to optimize your nutrition, I will create a diet plan for you specific. This after a first assessment which wishes me to better understand your concerns, your needs and your objectives.
My coaching thus includes both a training component and a nutrition component, the winning combination for a beautiful body and strong health.
I help you put all the assets on your side
Building your body won't happen in a few days. Depending on your state of health, and your metabolism, the first results will only be seen after a few weeks.
You must certainly tell yourself that you will never have the patience to wait. But if you keep your goals in mind and want to achieve them, your efforts will always be rewarded. And then, being your coach, I will listen to you and we will try to find the means to move forward, together, whatever the obstacles.
Moreover, if the idea of personalized coaching does not really appeal to you, I suggest you consult my e-book "visible abs in 30 days". There you will find strength training programs suitable for all levels, even if you are a perfect beginner. To know more, go to my site!
For some people, crunches and other abdominal bourrinage workouts are the last thing they’d want to do — so they don’t. ' Part of the perception is that it’s difficult. We tend to want to avoid doing things that require effort, especially as we get older, when that’s harder for us, ' says Lorna Brown, a physical therapist who specializes in geriatrics at Harvard-affiliated Spaulding Rehabilitation Hospital.
But skipping abdominal strengtheners can have a big effect on your mobility and independence — and not for the better.
The abdominal groupes musculaires ( often called the abs ) include not just the visible ' six-pack ' or rectus abdominis groupes de muscles in the front of your abdomen, but also the obliques in the front and side of your abdomen and the transverse abdominis across your lower abdomen. ' The transverse abdominis is the inner force underneath the outer abdominal layers. It provides stability around the spine, ' Brown explains.
The abs are part of your core, the gamme of muscles that act as your foundation. In addition to your abs, your core includes the muscles along your spine, near your shoulder blades, in your hips and buttocks, and in your pelvis.
You must work all your core zones musculaires to stay strong and active. ' We need that strong core or base so that the arms and legs can perform well, ' Brown explains.
What if you don’t mind doing shoulder, hip, and back bourrinage exercises, but can’t stand the ab workout ? You’re putting your entire core in jeopardy. ' If your core isn’t durable and strong, you increase the risk for injury and falls when you lift something or walk, ' Brown says. A weak core also makes it hard to turn, bend, and get dressed.
Starting position : Kneel on all fours with your hands and knees directly aligned under your shoulders and hips. Keep your head and spine neutral.
Move of the month : Abdominal contractionPhotography : Michael CarrollStarting position : Kneel on all fours with your hands and knees directly aligned under your shoulders and hips. Keep your head and spine neutral. Movement : Exhale as you tighten your abdominal groupes de muscles by pulling them up toward your spine. Keep your spine neutral ( no arching your back ! ). Hold. Release your abdominal muscles and return to the starting position. Do this eight to 10 times, then rest for 30 to 90 seconds. If you can, repeat the sequence.
Abdominal exercises don’t have to include crunches, and you don’t have to do a long ab workout. You may find it more palatable to sprinkle ab exercises throughout the day. ' Shorter morceaux of exercise can still contribute to better health and function, ' Brown says. The key is to make each ab exercise count by ' activating ' the muscles.
Can’t think of ways to fit abdominal exercises into your schedule ? Check out the Harvard Special Health Report Gentle Core ( www. health. harvard. edu/gc ), and consider the following tricks.
Watch TV from the floor. You probably did this when you were a kid. Try it now, and maybe you’ll be more likely to do an ab exercise, like modified push-ups ( leaning on your forearms instead of your hands ). ' Or try lying on your back with your knees bent, ' suggests Brown. ' Then activate the abdominal groupes musculaires by drawing in your belly button toward the spine. '
Use phone time. Stand with your back flat against the wall while chatting on the phone. Activate your abs. ' Draw in your belly button again, and push yourself against the wall, ' says Brown
Take a break from work. Whether you’re in the kitchen or at the office, you can do a modified push-up against a desk or counter.
Don’t just stand there. Sneak in an exercise while you stand in line at the bank or grocery checkout. ' Do a single-leg stand and slightly lift your leg off the floor while activating your core groupes musculaires, ' Brown suggests. ' Keep your chest high and your shoulder blades down and back. '
March in place. Next time you’re brushing your teeth, march in place. ' Make it intentional. Draw in the abdominals and keep your hips level, so they’re not swiveling, ' Brown adds
You can even activate the abdominal groupes de muscles while you’re walking. ' Just be very intentional about it, ' says Brown. Think about forme and bourrinage activation with each step. The more often you activate your abs, the stronger they’ll become, making ab workouts a lot less daunting.