|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:
The Open Connectivity Foundation (OCF), sponsor of the IoTivity open source project, and AllSeen Alliance, which provides the AllJoyn® open source IoT framework, today announced that the two organizations’ boards have approved a merger under the OCF name and bylaws. This merger will advance interoperability between connected devices from both groups, enabling the full operating potential of IoT and representing a significant step towards a connected ecosystem.
Oct. 27, 2016 06:15 PM EDT Reads: 1,314
Kubernetes, Docker and containers are changing the world, and how companies are deploying their software and running their infrastructure. With the shift in how applications are built and deployed, new challenges must be solved. In his session at @DevOpsSummit at19th Cloud Expo, Sebastian Scheele, co-founder of Loodse, will discuss the implications of containerized applications/infrastructures and their impact on the enterprise. In a real world example based on Kubernetes, he will show how to ...
Oct. 27, 2016 06:00 PM EDT Reads: 2,985
November 1–3, 2016, at the Santa Clara Convention Center in Santa Clara, CA. Penta Security is a leading vendor for data security solutions, including its encryption solution, D’Amo. By using FPE technology, D’Amo allows for the implementation of encryption technology to sensitive data fields without modification to schema in the database environment. With businesses having their data become increasingly more complicated in their mission-critical applications (such as ERP, CRM, HRM), continued ...
Oct. 27, 2016 05:45 PM EDT Reads: 1,175
Enterprises have been using both Big Data and virtualization for years. Until recently, however, most enterprises have not combined the two. Big Data's demands for higher levels of performance, the ability to control quality-of-service (QoS), and the ability to adhere to SLAs have kept it on bare metal, apart from the modern data center cloud. With recent technology innovations, we've seen the advantages of bare metal erode to such a degree that the enhanced flexibility and reduced costs that cl...
Oct. 27, 2016 05:30 PM EDT Reads: 597
SYS-CON Events announced today that Embotics, the cloud automation company, 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. Embotics is the cloud automation company for IT organizations and service providers that need to improve provisioning or enable self-service capabilities. With a relentless focus on delivering a premier user experience and unmatched customer support, Embotics is the fas...
Oct. 27, 2016 05:00 PM EDT Reads: 1,056
SYS-CON Events announced today that Cloudbric, a leading website security provider, 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. Cloudbric is an elite full service website protection solution specifically designed for IT novices, entrepreneurs, and small and medium businesses. First launched in 2015, Cloudbric is based on the enterprise level Web Application Firewall by Penta Security Sys...
Oct. 27, 2016 04:30 PM EDT Reads: 1,334
Intelligent machines are here. Robots, self-driving cars, drones, bots and many IoT devices are becoming smarter with Machine Learning. In her session at @ThingsExpo, Sudha Jamthe, CEO of IoTDisruptions.com, will discuss the next wave of business disruption at the junction of IoT and AI, impacting many industries and set to change our lives, work and world as we know it.
Oct. 27, 2016 04:30 PM EDT Reads: 445
Governments around the world are adopting Safe Harbor privacy provisions to protect customer data from leaving sovereign territories. Increasingly, global companies are required to create new instances of their server clusters in multiple countries to keep abreast of these new Safe Harbor laws. Is it worth it? In his session at 19th Cloud Expo, Adam Rogers, Managing Director of Anexia, Inc., will discuss how to keep your data legal and still stay in business.
Oct. 27, 2016 04:15 PM EDT Reads: 1,550
Smart Cities are here to stay, but for their promise to be delivered, the data they produce must not be put in new siloes. In his session at @ThingsExpo, Mathias Herberts, Co-founder and CTO of Cityzen Data, will deep dive into best practices that will ensure a successful smart city journey.
Oct. 27, 2016 04:15 PM EDT Reads: 3,271
In his session at 19th Cloud Expo, Nick Son, Vice President of Cyber Risk & Public Sector at Coalfire, will discuss the latest information on the FedRAMP Program. Topics will cover: FedRAMP Readiness Assessment Report (RAR). This new process is designed to streamline and accelerate the FedRAMP process from the traditional timeline by initially focusing on technical capability instead of documentation preparedness. FedRAMP for High-impact level systems. Early in 2016 FedRAMP officially publishe...
Oct. 27, 2016 04:00 PM EDT Reads: 609
SYS-CON Events announced today that Impiger Technologies will exhibit in Booth #109 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. Impiger Technologies is a world-class, enterprise software product engineering company specializing in Mobile Application Development, Cloud Applications, Microsoft Technology Solutions, Web Technology and Telecom Services. Impiger Technologies helps enterprises improve busi...
Oct. 27, 2016 03:44 PM EDT Reads: 223
Qosmos, the market leader for IP traffic classification and network intelligence technology, has announced that it will launch the Launch L7 Viewer at CloudExpo | @ThingsExpo Silicon Valley, being held November 1 – 3, 2016, at the Santa Clara Convention Center in Santa Clara, CA. The L7 Viewer is a traffic analysis tool that provides complete visibility of all network traffic that crosses a virtualized infrastructure, up to Layer 7. It facilitates and accelerates common IT tasks such as VM migra...
Oct. 27, 2016 03:15 PM EDT Reads: 557
In the 21st century, security on the Internet has become one of the most important issues. We hear more and more about cyber-attacks on the websites of large corporations, banks and even small businesses. When online we’re concerned not only for our own safety but also our privacy. We have to know that hackers usually start their preparation by investigating the private information of admins – the habits, interests, visited websites and so on. On the other hand, our own security is in danger bec...
Oct. 27, 2016 02:30 PM EDT Reads: 607
The explosion of new web/cloud/IoT-based applications and the data they generate are transforming our world right before our eyes. In this rush to adopt these new technologies, organizations are often ignoring fundamental questions concerning who owns the data and failing to ask for permission to conduct invasive surveillance of their customers. Organizations that are not transparent about how their systems gather data telemetry without offering shared data ownership risk product rejection, regu...
Oct. 27, 2016 02:17 PM EDT Reads: 245
As companies adopt the cloud-to-streamline workflow, deployment hasn’t been very seamless because of IT concerns surrounding security risks. The cloud offers many benefits, but protecting and securing information can be tricky across multiple cloud providers and remains IT’s overall responsibility. In his session at 19th Cloud Expo, Simon Bain, CEO of SearchYourCloud, will address security compliance issues associated with cloud applications and how document-level encryption is critical for sup...
Oct. 27, 2016 01:48 PM EDT Reads: 305