|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:
Moving an existing on-premise infrastructure into the cloud can be a complex and daunting proposition. It is critical to understand the benefits as well as the challenges associated with either a full or hybrid approach. In his session at 17th Cloud Expo, Richard Weiss, Principal Consultant at Pythian, will present a roadmap that can be leveraged by any organization to plan, analyze, evaluate and execute on a cloud migration solution. He will review the five major cloud transformation phases a...
Sep. 2, 2015 12:21 PM EDT
Too often with compelling new technologies market participants become overly enamored with that attractiveness of the technology and neglect underlying business drivers. This tendency, what some call the “newest shiny object syndrome,” is understandable given that virtually all of us are heavily engaged in technology. But it is also mistaken. Without concrete business cases driving its deployment, IoT, like many other technologies before it, will fade into obscurity.
Sep. 2, 2015 12:15 PM EDT Reads: 407
Mobile, social, Big Data, and cloud have fundamentally changed the way we live. “Anytime, anywhere” access to data and information is no longer a luxury; it’s a requirement, in both our personal and professional lives. For IT organizations, this means pressure has never been greater to deliver meaningful services to the business and customers.
Sep. 2, 2015 12:00 PM EDT Reads: 813
Akana has announced the availability of the new Akana Healthcare Solution. The API-driven solution helps healthcare organizations accelerate their transition to being secure, digitally interoperable businesses. It leverages the Health Level Seven International Fast Healthcare Interoperability Resources (HL7 FHIR) standard to enable broader business use of medical data. Akana developed the Healthcare Solution in response to healthcare businesses that want to increase electronic, multi-device acce...
Sep. 2, 2015 12:00 PM EDT Reads: 266
17th Cloud Expo, taking place Nov 3-5, 2015, at the Santa Clara Convention Center in Santa Clara, CA, will feature technical sessions from a rock star conference faculty and the leading industry players in the world. Cloud computing is now being embraced by a majority of enterprises of all sizes. Yesterday's debate about public vs. private has transformed into the reality of hybrid cloud: a recent survey shows that 74% of enterprises have a hybrid cloud strategy. Meanwhile, 94% of enterprises ar...
Sep. 2, 2015 12:00 PM EDT Reads: 1,560
Amazon and Google have built software-defined data centers (SDDCs) that deliver massively scalable services with great efficiency. Yet, building SDDCs has proven to be a near impossibility for ‘normal’ companies without hyper-scale resources. In his session at 17th Cloud Expo, David Cauthron, founder and chief executive officer of Nimboxx, will discuss the evolution of virtualization (hardware, application, memory, storage) and how commodity / open source hyper converged infrastructure (HCI) so...
Sep. 2, 2015 12:00 PM EDT Reads: 120
In 2014, the market witnessed a massive migration to the cloud as enterprises finally overcame their fears of the cloud’s viability, security, etc. Over the past 18 months, AWS, Google and Microsoft have waged an ongoing battle through a wave of price cuts and new features. For IT executives, sorting through all the noise to make the best cloud investment decisions has become daunting. Enterprises can and are moving away from a "one size fits all" cloud approach. The new competitive field has ...
Sep. 2, 2015 11:45 AM EDT Reads: 104
WebRTC services have already permeated corporate communications in the form of videoconferencing solutions. However, WebRTC has the potential of going beyond and catalyzing a new class of services providing more than calls with capabilities such as mass-scale real-time media broadcasting, enriched and augmented video, person-to-machine and machine-to-machine communications. In his session at @ThingsExpo, Luis Lopez, CEO of Kurento, will introduce the technologies required for implementing thes...
Sep. 2, 2015 11:45 AM EDT
In today's digital world, change is the one constant. Disruptive innovations like cloud, mobility, social media, and the Internet of Things have reshaped the market and set new standards in customer expectations. To remain competitive, businesses must tap the potential of emerging technologies and markets through the rapid release of new products and services. However, the rigid and siloed structures of traditional IT platforms and processes are slowing them down – resulting in lengthy delivery ...
Sep. 2, 2015 11:45 AM EDT Reads: 616
The 3rd International WebRTC Summit, to be held Nov. 4–6, 2014, at the Santa Clara Convention Center in Santa Clara, CA, announces that its Call for Papers is now open. Topics include all aspects of improving IT delivery by eliminating waste through automated business models leveraging cloud technologies. WebRTC Summit is co-located with 15th International Cloud Expo, 6th International Big Data Expo, 3rd International DevOps Summit and 2nd Internet of @ThingsExpo. WebRTC (Web-based Real-Time Com...
Sep. 2, 2015 11:45 AM EDT Reads: 1,545
With major technology companies and startups seriously embracing IoT strategies, now is the perfect time to attend @ThingsExpo in Silicon Valley. Learn what is going on, contribute to the discussions, and ensure that your enterprise is as "IoT-Ready" as it can be! Internet of @ThingsExpo, taking place Nov 3-5, 2015, at the Santa Clara Convention Center in Santa Clara, CA, is co-located with 17th Cloud Expo and will feature technical sessions from a rock star conference faculty and the leading in...
Sep. 2, 2015 11:30 AM EDT Reads: 1,995
SYS-CON Events announced today the Containers & Microservices Bootcamp, being held November 3-4, 2015, in conjunction with 17th Cloud Expo, @ThingsExpo, and @DevOpsSummit at the Santa Clara Convention Center in Santa Clara, CA. This is your chance to get started with the latest technology in the industry. Combined with real-world scenarios and use cases, the Containers and Microservices Bootcamp, led by Janakiram MSV, a Microsoft Regional Director, will include presentations as well as hands-on...
Sep. 2, 2015 11:30 AM EDT Reads: 379
The 17th International Cloud Expo has announced that its Call for Papers is open. 17th International Cloud Expo, to be held November 3-5, 2015, at the Santa Clara Convention Center in Santa Clara, CA, brings together Cloud Computing, APM, APIs, Microservices, Security, Big Data, Internet of Things, DevOps and WebRTC to one location. With cloud computing driving a higher percentage of enterprise IT budgets every year, it becomes increasingly important to plant your flag in this fast-expanding bu...
Sep. 2, 2015 11:30 AM EDT Reads: 1,627
Enterprises can achieve rigorous IT security as well as improved DevOps practices and Cloud economics by taking a new, cloud-native approach to application delivery. Because the attack surface for cloud applications is dramatically different than for highly controlled data centers, a disciplined and multi-layered approach that spans all of your processes, staff, vendors and technologies is required. This may sound expensive and time consuming to achieve as you plan how to move selected applicati...
Sep. 2, 2015 11:30 AM EDT
As more intelligent IoT applications shift into gear, they’re merging into the ever-increasing traffic flow of the Internet. It won’t be long before we experience bottlenecks, as IoT traffic peaks during rush hours. Organizations that are unprepared will find themselves by the side of the road unable to cross back into the fast lane. As billions of new devices begin to communicate and exchange data – will your infrastructure be scalable enough to handle this new interconnected world?
Sep. 2, 2015 11:15 AM EDT Reads: 184