Physics of Weight Lifting

The physics of weight lifting revolve around one principle which none of us can escape... gravity. It is the gravitational pull of the earth that makes us use our muscles every day in all our movements. If we did not battle gravity, we would just lie down and even our lungs would cease to function.

By fighting the pull of gravity we can strengthen our bodies as much or as little as we need or desire. The greater the density of an object, the stronger it's gravitational pull. Therefore, the heavier it is and the more difficult for us to lift and maneuver. This is the basis of weight lifting. You are moving an object against gravity.

If you wanted to really understand the physics of weight lifting to help you to devise an exercise and training programme, you would have to take a great many facts into consideration. You would need to have an understanding of "work". Work may mean something that we have to do in an office or factory to most of us, but to someone who is serious about weight lifting and the science behind it, work is "the transfer of energy by mechanical means". This can be worked out by the multiplication of the amount of force by the distance it has moved. That is a simplified definition! It gets a lot more complicated than that. In the same vein, power is "the amount of work performed in a certain amount of time". Working on this principle you can easily calculate that if you do 10 bench presses in one minute you will use more power than if you bench press the same weight 10 times in two minutes.

Physics of Weight Lifting

A basic understanding of the physics of weight lifting may enable to you to increase your efficiency in the sport. Many professional in the discipline will be able to tell you something regarding the theories behind lifting weights, even if some of their knowledge is a little limited. If you are weight training to reach a particular goal, whether it be in general fitness or power lifting, knowing some of the fundamentals physics will enable you to tailor your training to your own circumstances. This means that you will be able to structure your training to either build more bulk or increase your power.

There are, however, a great many scientific formula which must be considered and it is be no means a straightforward affair which you can learn by reading a book one evening. The physics of weight lifting is a science which many people have studied in great depth in order to qualify for a variety of teaching qualifications. If you are serious about using weight lifting to improve your strength and power, you may be best finding yourself a qualified teacher who will devise a program for you by using their knowledge and expertise. This way you can spend your time in the gym putting these theories into practice.

Physics of Weight Lifting
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Bad Habits - A Simple Technique That Can Help You Retrain Them

How can you retrain a habit? First, don't try to change every bad habit at once. You'll only overwhelm yourself.

Begin by picking your top three bad habits. Ask yourself to pick three things that you're doing on a regular basis, that if you stopped doing, would most improve the quality of your life. Or conversely, ask yourself to identify three things that you're not doing, which if you began to do, would most improve the quality of your life.

Your answers to these two questions become the first few habits that you tackle.

Bad Habits - A Simple Technique That Can Help You Retrain Them

Next, realize that merely removing a bad habit is incredibly hard, but replacing a bad habit with a good habit is surprisingly easy. I mean, if you simply tell yourself to not do something, you'll baulk. You needs to do something, and being told to do nothing creates a void. But if you give yourself an alternative action each time a habit wants to take over, then it's just a matter of time before that new action becomes the new habit.

So, in order to remove a bad habit, you need to imagine some good habit that you'd like to replace it with. And once you have both the good habit and the bad habit in mind, switching them is just a matter of repetition.

Affirmations are the best tools for retraining yourself. Suppose, for example, that you have "a habitual negative thought pattern" that you want to retrain. Let's say that you have the habit of calling yourself lazy. You know as long as you keep saying you're lazy, you will probably continue to excuse your laziness. So, you decide to change the pattern. You use the SPAR technique. SPAR stands for:

Stop-catch yourself in the old pattern and stop yourself.

Physicalize-give yourself a mental shake.

Affirm-replace the old pattern with the new pattern. (i.e. old thought with new thought, old action with new action)

Reward-reward yourself for doing the new action.

Let me show you how it works.

First, you catch yourself thinking, "I'm lazy," so you say to yourself, "STOP!"

Second, you interrupt your physical pattern. You might shake your head, touch your chest, snap your fingers, or stand up-anything that grabs your attention.

Third, you affirm the opposite of your laziness by saying an affirmation. Affirmations should be present tense, active, emotional, believable, and accountable. Something like, "I am capable of doing something great right now." Or, "I choose my actions and I am responsible for my choices. I can choose to be anything that I want." Whatever feels right for you.

Fourth, you immediately reward yourself for making a more positive choice. You might try treating yourself to something tasty, or taking a walk, or giving yourself a pat on the back, or even doing a little "happy dance." Whatever makes you feel good.

Animal trainers have known for a long time, that whatever we reward, we tend to repeat. We naturally avoid what we associate with pain, while we naturally seek what we associate with pleasure. Therefore, always reward yourself and take pleasure in a job well done, and never reward yourself for letting yourself down. In other words, if you stopped rewarding your "laziness" with a tub of ice cream, you might start feeling "lazy" less often.

Here's how "rewarding what you want" actually works. Whenever you catch yourself unconsciously reaching for an unearned treat, you tell yourself, "STOP." Next, you pull your hand away and ask yourself, "What am I going to do to earn this treat?" After you have completed the task that you've assigned yourself, you have your treat. This technique works when you're teaching children as well, and it's the secret to developing self-discipline.

I once had a student who hated cleaning, but loved watching TV. Her television was taking over her life, and she admitted that her home was in danger of health code violation. She felt caught in a useless cycle. Now, she only watches television as a reward for cleaning her house, or keeping her goals. She tells me that she actually enjoys the television she does watch more because she's now earning her right to watch it. What's more, she's actually watching it in a home that feels clean, comfortable and cozy.

Here is another example of the SPAR technique:

You catch yourself becoming angry with your kids, and you know that if you don't calm down, you'll probable make things worse and not handle the situation effectively.

You say to yourself, "STOP!"

You take a deep breath to interrupt your physical pattern.

You affirm, "I choose not to get upset. I'm in control, and I can find a creative way to approach this dilemma. This situation doesn't have to affect my mood."

You start to laugh. Laughter is always a great reward. And once you've calmed down, you'll be able to deal with your kids' behavior strategically, without anger. You might even try to rehearse the new behavior before you encounter the old situation, since our habits tend to engulf us in the heat of the moment.

This SPAR technique works; but only if you consistently make the correction every time you catch yourself in the old pattern. Keep working at the change. You will find that within twenty-one days, the new habit will take over, and you will have effectively retrained yourself. Strangely enough, the cells in your skin are replaced every twenty-one days or so. I don't think it's a coincidence. You are not your skin. You are not your habits. You are, in fact, the trainer of your habits-but only if you take the time to train your habits consistently...

Bad Habits - A Simple Technique That Can Help You Retrain Them
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From A River Worth Riding: Fourteen Rules for Navigating Life, by Lynn Marie Sager Copyright 2005

You can find more about this topic on Navigating Life's website. Simply go to [http://www.navigatinglife.org] and visit the Galley for links to our full articles.

Lynn Marie Sager has toured over two-dozen countries and worked on three continents. Author of A River Worth Riding: Fourteen Rules for Navigating Life, Lynn currently lives in California; where she fills her time with private coaching, public speaking, and teaching for the LACCD and Pierce College. She runs the Navigating Life website, where she offers free assistance to readers who wish to incorporate the rules of worthwhile living into their lives. To read more about how you can use these rules to improve your life, visit Lynn's website at [http://www.navigatinglife.org]

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How to Turn a Girl Friend Into a Girlfriend

You liked her from day one, and she liked you too-as a friend. You've tried every trick up your sleeve to make her see you in a different, perhaps more romantic light. Problem is, she's already had you classified as a friend, and that's where you'll be. Getting out of the friend zone is difficult. You're either a "friend" or a "boyfriend". Once you are in the "friend" category, it'll be hard for her to see you as anything more. Imagine that, you ended up being pals with the woman you actually wanted to date. Moving your name from the "friend" to "boyfriend" category can be a slow process for her but it is never impossible.

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However, think hard before you even start plotting your devious schemes on how to steal her from her current beau. If things don't turn out too well, there is a chance that she'll drift away from you and you might lose her completely. Ask yourself whether your relationship with her is worth risking. If she's already a big part of your life that you don't want to lose, then consider looking around for someone else and keep her as a dependable buddy to help you out. (Who knows, maybe you'll end up together someday) So you want to go ahead with it.

Good for you, because you don't have to endure the tricky getting-to-know-you stage. You already know what makes her tick, what makes her laugh, and what kind of Mr. Right she's dreaming of-in short, you hold all the power to turn her around, away from the competition. First things first: she may be your buddy, but she's a WOMAN. She heard you fart a lot of times already, and you call her "Shorty". Even if you don't treat her like a male buddy (well, sometimes) everything about both of you is casual and relaxed. Show her that you can be boyfriend material by being a gentleman.

How to Turn a Girl Friend Into a Girlfriend

Make her feel special -- offer to carry her things instead of jamming your stuff into her bag. Start flirting with her in a very discreet and subtle way. It can be simple things, like being more attentive to her during conversations or holding her gaze longer than you normally would. Flirting of the pickup variety may be introduced after a little while, when you see that she's taking it well. Then, up your game with more physical flirting. Of course, you have been physical with her for a long time already, but this is not the shoving and slapping-the-back type.

Touch her consciously, like gently brushing a tendril of hair away from her eyes. This act promotes positive thoughts in her and builds up intimacy. Friends don't date each other out, but it doesn't mean you can't date her. Do it in a subtle way, since it's impossible to ask her out without spooking her. You may want to go DVD-shopping together, since you both share a passion for movies. This will also give you more alone time together and she may notice that there may be something about you that wasn't there before. How long has she seen you in that hairstyle? Since junior high? Change something about yourself that will make her notice you in a different way.

A new hairstyle or a more confident attitude around her will might make her reconsider whether you can be in the "boyfriend" list or just stay in the "friends" list.

How to Turn a Girl Friend Into a Girlfriend

The author of this article, Ruth Purple, is a successful Relationship Coach who has been helping and coaching individuals and couples for many years. Get your copy of Ruth's ebook and learn how you can seduce any man that you fancy with so much ease and subtlety. Alternatively click here for Amazon's Kindle Edition.

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