Personal trainer and record holder Marcus Bondi says to successfully transform your body, you must first transform your mind. Marcus has personally trained many of his friends, family and clients to incredible physiques by encouraging them to follow these simple steps and to appreciate one simple principle: Anytime is training time!
Start your transformational journey by doing as many push-ups as possible every day. Not at the gym. Not at the park, but at home or wherever you are, at any time. ‘Wasted’ time is especially useful for banging out lots of push-ups.
Are you waiting for the computer to load? – Get on the floor and pop out 20 push-ups! Waiting for the kettle to boil? – Smash out 20 push-ups! Watching ads on TV during your favourite show? - Drop and give me 20! By doing this you will train your mind and body to adapt and accept instantaneous and random training as ‘normal’.
When doing push-ups, remember to use varying hand positions on each set of push-ups – wide, close, diamond push-ups, clapping push-ups, asymmetrical push-ups, etc; in order to work all the angles in your arms, shoulders, chest and core. Be sure to contract your abs and core throughout. Depending on how fit you are to start with, you should be getting about 100 push-ups a day; but 10 is fine if that is your limit – the only way is up! So, naturally, build up your reps as you become stronger; it will eventually take only about 1 minute to do 50 push-ups.
The great thing that will inspire is that you will get a ‘win’ everyday, regardless of anything else going on in your life. You will also become more productive at work or study; a set of push-ups gets the blood flowing throughout your body; including your brain!
Train hard. It is up to you. Never pity yourself. Use your emotions to fortify your workouts. Exploit your feelings to the optimum potential. If you are happy, celebrate by smashing smash out a set of push-ups. Sad? – Ab crunches! Angry? – One-legged squats! If someone/something annoys you, don’t let it upset you, treasure it, nurture it – save the feeling and unleash it asap into push ups on the very floor you are standing on. Smash it out!
Of all the things in our lives we have no control over, our bodies remain ours. Take control. Achieve your best ever body. No-one can stop you. You can and you will do it. Now DROP and give me 20!
Of all the things in our lives we have no control over, our bodies remain ours. Take control. Achieve your best ever body. No-one can stop you. You can and you will do it. Now DROP and give me 20!
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