|By Marketwired .||
|March 12, 2014 03:05 AM EDT||
CHAMPAIGN, IL--(Marketwired - March 12, 2014) - For many men, making a commitment to exercise is not easy. Many have probably resisted it for so long that it's almost second nature to them now. But internationally recognized fitness and nutritional expert, writer, consultant, and personal trainer Ray Klerck, also a former Men's Health cover model, says there are many ways a guy can convince himself that making the decision to take better care of himself is the right thing to do.
In his new book, Body Trainer for Men (Human Kinetics, 2014), Klerck offers 11 easy-to-digest tips and tricks that men can use to motivate themselves. "You don't have to listen to them 100% but rather tailor them to your own personality and situation," he says. "Think of it as team building that'll make both your brain and body stronger, healthier, and fitter."
1. Combine the things you love. Klerck recommends things like cycling around a park followed by a healthy protein-rich picnic, taking the family to the beach and kicking a ball around, and doing sprints by chasing the ball around with the kids. "The trick to more fitness is integration," he explains. "The more you combine fitness with everyday activities, the less exhausting and time consuming it will be."
2. Put your stats in a public place. Klerck says you should write down current body fat, bench press max, body weight, or whatever is relevant to you and put it in a place where everyone can see it, such as in the office kitchen or on Facebook. Then aim to improve those results each week and draw attention to your motivational plight, spurring people to ask questions about it, which can then be turned to your advantage when those results start to improve.
3. Trick yourself into going for just eight minutes. On days when you don't feel all that strong, make only a small and undemanding requirement of your exercise sessions, such as a single set of a favorite exercise. Klerck points out that this way, you will never actually stop exercising; you will just have a few gaps in your training log.
4. Ask a friend to be brutally honest with you. "Swallow your pride and get your training partner to tell you what muscle groups are your weaknesses," Klerck advises. "Just tell him not to hold back, then sit back and take it on the chin. This will crack the whip." And if you are really brave, you will ask your wife or partner what is both attractive and unattractive about your appearance.
5. Sign up for an event. Klerck points out that this is a long-standing and very simple way of kick-starting motivation. Signing up for a 10K race, cycling meet, or fitness challenge gives you an end date for your training and will help you focus attention toward a definitive goal.
6. Link exercise to your longevity. Check your cholesterol and set a goal of lowering LDL cholesterol by 20 points and increasing HDL cholesterol by 5 points. "You'll decrease your risk of heart disease while providing yourself with a very important concrete goal," Klerck says.
7. Create competition. "Guys are hardwired for competition, so make a bet you can use to improve your performance," Klerck proposes. "Challenge your nemesis or friend, that swaggering co-worker or noisy neighbor, to a contest. The first person to bench 200 pounds or drop 10 pounds of fat wins." He also suggests adding a monetary or physical wager to the challenge.
8. Schedule a body fat test every two months for the rest of the year. Klerck explains that doing this establishes a clear end date for the simple goal of losing body fat and gaining muscle, and tangible results are the best motivator. He recommends doing the test at the same time of day each time because body fat can fluctuate.
9. Plan all your workouts well in advance. At the start of each month, schedule all workouts at once and cross them off as they're completed. If any are left undone at the end of the month, tack those on to the following month.
10. Get a hold of yourself. Klerck means this literally: "If you feel unmotivated or tempted, grab a handful of the flab around your belly. Wobble it then push your index finger into it until you feel something hard -- your abs. Do you want to see them? Well, get cracking, skip the burger, and get exercising."
11. Become a member of a new gym. "Hardcore gyms are full of people who don't care about watching a massive plasma screen while they run or lift weights," Klerck believes. "They come to the gym with a goal in mind and don't let distractions get in their way. Train there for just one week and you'll be equally inspired."
Using his specialized techniques, Ray Klerck has advised and trained numerous professional Men's Health cover models, readers, and celebrities to achieve world-class techniques. In Body Trainer for Men he offers a completely accessible resource tailored to the unique needs and goals of men.
To receive a review copy of Body Trainer for Men and/or to schedule an interview with Ray Klerck, please contact Maurey Williamson at [email protected] or (800) 747-4457, ext. 7890.
The following files are available for download:
SYS-CON Events announced today that Secure Channels will exhibit at the 19th International Cloud Expo, which will take place on November 1–3, 2016, at the Santa Clara Convention Center in Santa Clara, CA. The bedrock of Secure Channels Technology is a uniquely modified and enhanced process based on superencipherment. Superencipherment is the process of encrypting an already encrypted message one or more times, either using the same or a different algorithm.
Sep. 25, 2016 08:15 AM EDT Reads: 1,437
WebRTC adoption has generated a wave of creative uses of communications and collaboration through websites, sales apps, customer care and business applications. As WebRTC has become more mainstream it has evolved to use cases beyond the original peer-to-peer case, which has led to a repeating requirement for interoperability with existing infrastructures. In his session at @ThingsExpo, Graham Holt, Executive Vice President of Daitan Group, will cover implementation examples that have enabled ea...
Sep. 25, 2016 08:00 AM EDT Reads: 1,479
Almost two-thirds of companies either have or soon will have IoT as the backbone of their business in 2016. However, IoT is far more complex than most firms expected. How can you not get trapped in the pitfalls? In his session at @ThingsExpo, Tony Shan, a renowned visionary and thought leader, will introduce a holistic method of IoTification, which is the process of IoTifying the existing technology and business models to adopt and leverage IoT. He will drill down to the components in this fra...
Sep. 25, 2016 08:00 AM EDT Reads: 1,484
The Internet of Things can drive efficiency for airlines and airports. In their session at @ThingsExpo, Shyam Varan Nath, Principal Architect with GE, and Sudip Majumder, senior director of development at Oracle, will discuss the technical details of the connected airline baggage and related social media solutions. These IoT applications will enhance travelers' journey experience and drive efficiency for the airlines and the airports. The session will include a working demo and a technical d...
Sep. 25, 2016 08:00 AM EDT Reads: 1,660
SYS-CON Events announced today that Pulzze Systems will exhibit at the 19th International Cloud Expo, which will take place on November 1–3, 2016, at the Santa Clara Convention Center in Santa Clara, CA. Pulzze Systems, Inc. provides infrastructure products for the Internet of Things to enable any connected device and system to carry out matched operations without programming. For more information, visit http://www.pulzzesystems.com.
Sep. 25, 2016 07:30 AM EDT Reads: 1,750
SYS-CON Events announced today the Enterprise IoT Bootcamp, being held November 1-2, 2016, in conjunction with 19th Cloud Expo | @ThingsExpo at the Santa Clara Convention Center in Santa Clara, CA. Combined with real-world scenarios and use cases, the Enterprise IoT Bootcamp is not just based on presentations but with hands-on demos and detailed walkthroughs. We will introduce you to a variety of real world use cases prototyped using Arduino, Raspberry Pi, BeagleBone, Spark, and Intel Edison. Y...
Sep. 25, 2016 06:30 AM EDT Reads: 2,797
Most of us already know that adopting new cloud applications can boost a business’s productivity by enabling organizations to be more agile and ready to change course in our fast-moving and connected digital world. But the rapid adoption of cloud apps and services also brings with it profound security threats, including visibility and control challenges that aren’t present in traditional on-premises environments. At the same time, the cloud – because of its interconnected, flexible and adaptable...
Sep. 25, 2016 05:45 AM EDT Reads: 1,605
Technology vendors and analysts are eager to paint a rosy picture of how wonderful IoT is and why your deployment will be great with the use of their products and services. While it is easy to showcase successful IoT solutions, identifying IoT systems that missed the mark or failed can often provide more in the way of key lessons learned. In his session at @ThingsExpo, Peter Vanderminden, Principal Industry Analyst for IoT & Digital Supply Chain to Flatiron Strategies, will focus on how IoT de...
Sep. 25, 2016 05:30 AM EDT Reads: 981
Fact is, enterprises have significant legacy voice infrastructure that’s costly to replace with pure IP solutions. How can we bring this analog infrastructure into our shiny new cloud applications? There are proven methods to bind both legacy voice applications and traditional PSTN audio into cloud-based applications and services at a carrier scale. Some of the most successful implementations leverage WebRTC, WebSockets, SIP and other open source technologies. In his session at @ThingsExpo, Da...
Sep. 25, 2016 04:45 AM EDT Reads: 1,503
SYS-CON Events announced today that China Unicom will exhibit at the 19th International Cloud Expo, which will take place on November 1–3, 2016, at the Santa Clara Convention Center in Santa Clara, CA. China United Network Communications Group Co. Ltd ("China Unicom") was officially established in 2009 on the basis of the merger of former China Netcom and former China Unicom. China Unicom mainly operates a full range of telecommunications services including mobile broadband (GSM, WCDMA, LTE F...
Sep. 25, 2016 04:15 AM EDT Reads: 1,682
SYS-CON Events announced today that Roundee / LinearHub will exhibit at the WebRTC Summit at @ThingsExpo, which will take place on November 1–3, 2016, at the Santa Clara Convention Center in Santa Clara, CA. LinearHub provides Roundee Service, a smart platform for enterprise video conferencing with enhanced features such as automatic recording and transcription service. Slack users can integrate Roundee to their team via Slack’s App Directory, and '/roundee' command lets your video conference ...
Sep. 25, 2016 04:15 AM EDT Reads: 1,381
DevOps at Cloud Expo, taking place Nov 1-3, 2016, at the Santa Clara Convention Center in Santa Clara, CA, is co-located with 19th Cloud Expo and will feature technical sessions from a rock star conference faculty and the leading industry players in the world. The widespread success of cloud computing is driving the DevOps revolution in enterprise IT. Now as never before, development teams must communicate and collaborate in a dynamic, 24/7/365 environment. There is no time to wait for long dev...
Sep. 25, 2016 03:15 AM EDT Reads: 3,352
There is growing need for data-driven applications and the need for digital platforms to build these apps. In his session at 19th Cloud Expo, Muddu Sudhakar, VP and GM of Security & IoT at Splunk, will cover different PaaS solutions and Big Data platforms that are available to build applications. In addition, AI and machine learning are creating new requirements that developers need in the building of next-gen apps. The next-generation digital platforms have some of the past platform needs a...
Sep. 25, 2016 02:45 AM EDT Reads: 1,715
Without a clear strategy for cost control and an architecture designed with cloud services in mind, costs and operational performance can quickly get out of control. To avoid multiple architectural redesigns requires extensive thought and planning. Boundary (now part of BMC) launched a new public-facing multi-tenant high resolution monitoring service on Amazon AWS two years ago, facing challenges and learning best practices in the early days of the new service. In his session at 19th Cloud Exp...
Sep. 25, 2016 02:45 AM EDT Reads: 879
I'm a lonely sensor. I spend all day telling the world how I'm feeling, but none of the other sensors seem to care. I want to be connected. I want to build relationships with other sensors to be more useful for my human. I want my human to understand that when my friends next door are too hot for a while, I'll soon be flaming. And when all my friends go outside without me, I may be left behind. Don't just log my data; use the relationship graph. In his session at @ThingsExpo, Ryan Boyd, Engi...
Sep. 25, 2016 02:15 AM EDT Reads: 1,215