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Note from Dr. Delmonteque:
"I've been involved in health and fitness since I was 14
years of age. With over 70 years experience, I have personally worked with tens
of thousands of people. I have learned a lot about what work's--and what
doesn't. I hope you enjoy my favorite tips which anybody can use to achieve
lifelong fitness."
Learn to tap into your brain.
You must be in control of your mind
at all times. The bible says “you are as you thinketh.” Set your
goal, bring it up behind your heart, seal it in and don’t stop until
you succeed. You can do anything you want to do in life if you want
it bad enough.
You must have your goals and your
dreams every minute, every hour of the day, seven days a week, 52
weeks of the year. You can't ever stop.
You must tune your mind into your
body and set your goals. It’s like the magic pyramid and on top of
this pyramid are your goals, as nothing can be accomplished without
goals.
You must have that impossible dream
at the top of the pyramid. Have a clear picture of who you want to
be, where you want to go, what you want to do.
On the bottom left-hand side of the
pyramid you’ve got to have a plan, because you cannot accomplish
anything without a plan. You’ve got to organize yourself, form the
good habits are the key to success. Poor habits are the unlocked
door to failure.
It’s wise to get a daily planner
and plan your day to help organize yourself and you’ve got to work
at it.
You’ve got to live it think it, be
it twenty four hours a day.
You’ve got to have belief, you’ve
got to have enthusiasm, a blazing determination and a burning desire
on the right side of the pyramid is persistence. You’ve got to
persist until you succeed, and never give up.
You can do anything you want to do
in life, you can be what you want to be and you can go where ever
you want to go. There’s really nothing you can’t accomplish in life
if you want it bad enough. You’ve got to want it so bad you can
almost taste it in your cheek.
A lot of people they can go from
the first step of the stairs straight to the top step. But you’ve
got to start from where you’re at, take one step at a time and
persist until you reach the top
Climb every one of those stairs
until you reach the top. Sometimes you’ll get knocked down, but
you’ve got to pick yourself up and keep going and eventually you’ll
end up on top.
Bob's Tips on Exercise
Exercise is
the most important essential to good health. Activity is life and stagnation is
death. Action is the law of well-being.
I recommend
that people should exercise a minimum of three times a week. If you have time
and you can recuperate, you can up that to 4-5 times per week. Recuperation
is very important, or else the body and muscles will go flat.
Walking
Walking is probably the best single exercise you can do—because everybody can
walk. There are 60 million Americans walking for exercise. Work up to doing at
least a minimum of 30 minutes per day 3-5 times per week.
Bodybuilding
For body building or weight resistance training do one muscle group per
week. I recommend Monday, Wednesday and Friday or Tuesday, Thursday and
Saturday, if possible. The muscles build with recuperation.
For this reason it's preferable to work one body part per workout and rest it
for a week. For example, one day work your back and chest, another day shoulders
and arms, and legs on the last day. Include abdominals and aerobic exercise each
time you work out.
You shouldn’t take any more than 30-45 seconds in between sets. On the last set
of each exercise work the muscle to it’s limit, otherwise the muscle is not
going to round out. Try to do the extra rep when you can’t do anymore. For
example if you’re worn out at 10, trying to push for 11 repetitions. It’s the 11th
repetition that does you the most good. If you’re doing three sets of each
exercise, only push for the extra reps on the last set, otherwise you’ll not get
through your workout.
Disclaimer: This website should not be
substituted for the advice of a physician. Please consult with a
health professional before embarking on any exercise program.
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