Sanjay Dutt to learn kickboxing

After getting brickbats for his bulges in Blue, Sanjay  Dutt went on a diet-and-workout routine. He even stopped drinking. As a result of that effort, the actor is now looking fitter than he has in a long time.

Next on Sanju’s list is learning kickboxing from Silvio Simac, who worked with him in Sohail Maklai’s Knockout.

Kickboxing is the answer
A source reveals, “Sanju was super-impressed by Silvio, when they worked together. The actor was convinced that kickboxing was the answer to all-round stamina increase and fitness. Although Silvio is based in the UK, they discussed the possibilities of training together.  Sanju is keen to train in martial arts and kickboxing. He wants to retain his flexibility and increase stamina.” 

Dutt confirms, “I’ve been training by myself for the last few months. I am very keen to get Silvio Simac down to Mumbai for six months to train me. I don’t mind even flying down to UK for a couple of months and staying there to get trained and learn kickboxing from Silvio but I would like him to come to India for the first four months here.”

Diet talk
The actor adds that he has now discontinued the ketosis diet. “I stopped it as one can only follow that for a month. Now I am only on a diet of boiled fish and chicken.”

In the past, Sanju had hired the services of a special body building trainer from the US — Lawrence Gonsalves during the making of Blue.

No journey is too long or too hard once you find what you had been looking for! Each journey, each step begins with a thought process so start by thinking positive. Think BIG and work hard and you will achieve HUGE !

Being a 70’s child I grew up inspiring to be like Bruce Lee. When asked as to why somebody like Bruce Lee would inspire a 5 year old, I am self-assured in giving my answer. Honesty in the heart, Knowledge in the Mind and Strength in the body. The former 2 are taught as we grow and mature but the latter can be appreciated even at an early age, as it is concurrent to primal instinct of humans.

In early 1965 Bruce Lee emerged in superb physical condition. At the age of 13 Bruce Lee began to study Wing Chun (Kung Fu) under Master Yip Man, Bruce trained arduously and continuously on a daily basis so that by the time he reached his 20’s he appeared to be in a great shape as most will recall from his early movies.

On our quest for personal excellence we seek for teachers, books and personal trainers. Those sources can provide as a guide but the ultimate truth lies within each individual. Wisdom starts with a question. To find those answers one should note the numerous sources, both technical and through personal observation, Bruce Lee employed in his research and seek to follow this scientific pattern of problem resolution. The greatest talent that Bruce Lee brought to realizing his dream were intelligence and curiosity (hand in hand, a powerful combination), dedication and perseverance (stick to activeness even in the face of intervening obstacles), and focus (enjoying the journey as much as the destination).

Bruce’s martial art, Jeet Kune Do, which is an all-encompassing approach to living life at the pinnacle of developed potential, naturally includes training the physical body to achieve peak performance.

It is fascinating that more than a quarter of a century has elapsed since Bruce Lee’s passing in July 1973 from a cerebral edema yet people are still talking about the physique of a man who stood five feet, seven and a half inches tall and weighted around 135 pounds.

Martial artists to this day continue to revere his physical dexterity, power and speed as well as the genius he displayed in bringing science to bear on the world of unarmed combat. Moviegoers are impressed with the man’s animal magnetism and the fact that he single handily created a new genre of action film, opening the door for the Sylvester Stallones and Arnold Scwarzeneggers who followed his footsteps.

Weight Training Vs Martial Arts. East Meets West. Martial Arts merge into Martial Science. Body building luminaries like Lou “The Incredible Hulk” Ferrigno, Rachel McLish, Flex Wheeler, Shawn Ray, Lenda Murray, Dorian Yates and Lee Haney all pay homage to the impact Bruce Lee’s physique had on their bodybuilding career.

One of the reasons for the difference in musculature between the typical bodybuilder and Bruce Lee was that Lee’s muscles were not built simply for the purpose of show, as were many body builders but above all he was concerned with FUNCTION !

The standard of technical excellence in the martial arts are based on the evolution of traditional techniques. However, many of the training methods that were used in the past would be unacceptable today. Although much of the current state of martial arts is firmly rooted in history, their continued development and credibility depend upon a willingness to adopt new practices and methods.

So, what are these functions of muscle? What are the components that make up a sports person complete? What makes up a Complete Martial Athlete? The notion is often refereed to as the S-Factor.

• Skill
• Speed
• Strength
• Stamina
• Suppleness
• “P” sychology

I see many martial artists who put most of their time, commitment and focus into developing the skill. It is crucial to have the skill however you may have the driving skills of Michael Schumacher but if you are driving an old, rusty 1.2 litre vehicle, you don’t stand much of a chance of completing your race. This is when you take your car into the garage to make some alterations to your car, install bigger engine, twin turbo injection, new exhaust etc, etc…. You see where I am coming from?

From the S – Factor we can identify the different components that are required in different ratios to different sports. Each of the S-Factors should be included in any training session, irrespective of their degree of importance. Ignoring one or completely taking it out of the equation is like pulling a component out of a transistor radio. No matter how small or insignificant it may seem, the radio will seize to work.

Sport in the 21st Century has evolved to a higher level of performance than ever imagined by our predecessors. Sports performance today is a result of many variables, not the least of which is greatly improved strength and conditioning programs. Creating stronger, faster, more powerful body is the priority of most athletes and coaches.

Strength training is an accepted part of training for most sports. In a quest to use the best form of strength training, coaches as well as sports scientists have closely examined the sport of weightlifting. After all, weightlifters are among the strongest, most powerful athletes in the sporting world.

Until about 1960, athletes from other sports generally shunned the idea of lifting weights for improved athletic performance. For the most part, runners ran, swimmers swam, divers dove and martial artist performed their drills.

Learned properly, explosive movements should contribute to improved sport performance. Strength is a key component of success in many sports. However, just adding resistance training does not guarantee improved strength. Why some forms of resistance training may not produce gains in strength becomes clear when we define the term strength. Strength is the ability to exert a maximal force against a resistance. Strength gains are fairly easily achieved with the appropriate use of resistance training of a sufficiently high intensity. Actual gains in strength normally require the use of either free weights or resistance machines.

Another important ingredient for success in many sports is power. We can clearly identify different types of strength. Explosive strength, speed strength and isometric strength. The two ways to evaluate strength is absolute strength and relative strength. Absolute strength is crucial for most sports, however particularly for those that involve moving a heavy resistance such as in wrestling and power lifting. The other important form of strength that is important to identify is relative strength. Relative strength is easily defined as your strength to weight ratio. How strong are you when your strength is expressed as a percentage of your body weight?

In some sports however that involve quick movements, the ability to accelerate a weight or mass, is the key to success. This may involve only your own body weight with no additional resistance as with martial arts movements.

Newton’s second Law of Motion deals with acceleration. It states that for bodies of constant mass, acceleration is proportional to the force that causes it and takes place in the direction in which the force acts. Gaining strength improves your ability to accelerate a mass provided you specifically train your acceleration skills as well.

To make continued gains in strength, you need to use a progressive over-load. The theory of progressive resistance, which relates to all aspects of physical conditioning, not just resistance training, states that you must periodically make the effort more difficult in order to coax the muscles to a higher level of response

Power is the one ingredient that often spells success in many sports. Simply following strength / power athlete training programs is not always the complete answer. A boxer or a martial artist for instance may benefit from performing explosive weightlifting-specific exercises, however, neither athlete is going to perform in any way resembling a weightlifter. The amount of transfer to their sport may be less than, say that of a volleyball player. Therefore boxer or a Martial Artist would need to include other exercises more specific to their activities. In theory, Plyometric training enables a muscle or muscle group to reach its maximum force in the shortest possible time. This evidently has a direct application to sport.

For an exercise activity to be plyometric, it must include what is known as a stretch shortening cycle. This refers to the process of loading a muscle eccentrically (the muscle lengthens against tension), followed rapidly by a concentric muscle action (the muscle shortens against resistance). The initial rapid eccentric motion allows the subsequent concentric action to exceed that which it could produce alone. Plyometric training includes ballistic components not available in many resistance exercises. Ballistic refers to launching an object (medicine ball, barbell, body weight) explosively into space. Because of this ballistic nature of exercise, stretch reflex kicks in upon detecting a rapid initiation of the stretch, thus limiting the amount of stretch. But since the muscle is elastic, this stretching (much like an elastic rubber band) stores elastic energy that can be released when and if the muscle contracts quickly after the stretch. Bear in mind that if the contraction does not follow quickly after the stretch, the energy is dissipated. Lets say a martial artist wanted to develop more explosive power in his punches. Traditionally we’d look to a bench press or incline press for the strengthening component

Lets take a look at some of the core exercises Martial Artists should incorporate into their existing training in order to excel their performance to a new level.

SNATCH

The Snatch consists of rapidly lifting a barbell from its starting position on the floor to an overhead position in one continuous motion. There are different types of snatch technique but the technique illustrated in the Video is the Squat Snatch. The Squat Snatch is a preferred manner for lifting the most weight in the snatch. After your legs and hips lift the weight from the floor, you execute a powerful jump, immediately followed by a pulling motion with your upper body and arms. Stand up from the squat position to complete the lift.

CLEAN – AND – JERK

After you have successfully cleaned the barbell, all that remains is to quickly “jerk” the weight overhead

As most martial arts exponents will appreciate, You are only as strong as your weakest link therefore weakness should be eliminated in the first year of resistance training In many cases the beginning power athletes should prepare through more of a body building orientated program than a weightlifting specific program. This means making use of many different exercises and developing muscles not necessarily used in your chosen discipline such as biceps, pectorals and triceps. Multiple sets of repetitions in the 8-12 range are recommended. This prepares the body for the more specific work related to explosive, weightlifting type training.

SQUAT

Squat is the foundation for not only weightlifting but also nearly every athletic movement in sport today. The squat is performed with the bar resting on the upper back and shoulders. Place the bar in a squat or power rack at about shoulder height. Grip the bar with an overhand, closed grip and step under the bar so that it rests solidly on the trapezius muscles of you upper back and your posterior deltoids. Place your feet flat about shoulder width apart with your toes pointed either straight ahead or 10 – 15 degrees out. Take a breath, flex your ankles, knees and hips and lower your body to a position in which the tops of your thighs are at least parallel with the floor. This lowering motion should take two to three seconds. Keep your spine straight, your chest up and look straight ahead.

SPLIT SQUAT

The split squat is an advanced form of squatting that is not necessary for newcomers but may certainly be useful for advanced martial artists. Get into a position with either the barbell on your shoulders or a pair of dumbbells in your hands as illustrated in the video. Flex (bend) your forward ankle, knee and hip until your rear knee lightly contacts the floor. Stand and repeat for the desired number of repetitions. Switch legs and perform the desired number of reps on the other leg.

LUNGE

All athletes can use the lunge to strengthen their legs individually. The bar may be placed either on your upper back or on your collarbones and shoulders. Alternatively you can use a pair of dumbbells. Take a breath and step forward with your right foot a distance of about 30 inches. Bend your front ankle, knee and hip and lower your body with a forward decent until the top of your thighs is parallel to the floor. Your left leg is supported on its toes. Your left knee is supported n its toes. Your left knee is nearly straight, your hips are directly under you and your torso is perpendicular to the floor.

STEP UP

The step up is similar to the split squat and the lunge, but still has enough differences to make for an interesting diversion. The barbell is most conveniently located in a squat, across your upper back and shoulders. Step back from the rack and position yourself about 6 inches away from a secure bench or step that allows your right thigh to be approximately parallel to the floor when your right foot is on top of the surface. Straighten your right knee and hip until you are standing on top of the step. Bring your left foot alongside your right. Repeat with your left leg going up first this time, followed by your right.

BACK EXTENSIONS

The back extension is a very effective exercise to develop the lower back muscles. The start and finish are with your torso parallel with the floor. It can be performed on a special bench as in the video or simply on an elevated surface with the training partner holding your feet in place. Regardless which method you follow, be sure to have padding under your hips or thighs.

INCLINE DUMBBELL PRESS

Adjust an incline bench to a 45-degree angle. Grasp a dumbbell in each hand and sit on the bench, back supported by the backrest. With palms facing forward, straighten arms and dumbbells up over your chest. Lower back to the starting position, weights even with your chest.

FLAT DUMBBELL PRESS

Lie flat on a bench on your back. Grasp a dumbbell in each hand and extend arms over your chest, palms facing your feet. Slowly lower the weights by bending your elbows. Bring weights down to shoulder level- your elbows should be bent to 90 degrees. Slowly push weights back up to the starting position over your chest.

MACHINE PECK DECK

Adjust seat so that when elbows are on the arm pad they are at chest level. Select appropriate weight. With arms on the pads out to the side and elbows bent at 90 degrees, bring elbows in front of chest by pushing on the pads. Your elbows should meet directly in front of your middle chest. Slowly bring your elbows back to the starting position.

SEATED MACHINE PRESS

Adjust seat height to appropriate height so that the handles are at chest level. Select appropriate weight. Grasp the handles and push to full arms extension. Slowly lower back to starting position. Refer to instructions on machine as machines vary.

PLYOMETRICS – THE NUMBER 1 METHOD FOR DEVELOPING SPORTS SPECIFIC POWER AND SPEED

Maximum strength takes 0.5 to 0.7 seconds to produce. Yet most explosive, athletic movements occur much more rapidly. Whether your objective is to accelerate faster, hit the ball harder, kick faster, move around the court more quickly, jump higher or throw further…

The key to improving your power and performance lies in generating the highest possible force in the shortest possible time. Plyometrics plays a primary role in this training objective. Ideally you would first develop a high level of maximal strength before starting a plyometrics program. This gives you the greatest potential for peak power. Plyometric training is no fad. The word “plyometrics” has been around since the 1960′s but athletes were using the technique many years before that. So how does plyometric training work exactly?

WHAT IS PLYOMETRICS

The underlying principle of plyometric training is the stretch-shortening cycle. Very simply…

As a muscle stretches and contracts eccentrically (lengthens while it contracts) it produces elastic energy, which it can store. If the muscle then contracts concentrically (shortens while it contracts) this elastic energy can be used to increase the force of the contraction. A good example is jumping. If an athlete jumps vertically they will always dip down just before take off. Quickly lowering their centre of gravity stretches the working muscle groups allowing them to contract more forcefully for the jump. In essence a muscle stretched before it contracts will contract much more forcefully. What role does plyometrics play in all of this?

Plyometric training places increased stretch loads on the working muscles. As the muscles become more tolerant to the increase loads the stretch-shortening cycle becomes more efficient. The muscle stores more elastic energy. It can transfer from the eccentric or stretching phase to the concentric or lengthening phase more rapidly. This is the key to generating peak power The following guidelines will help to make your plyometric training safer and more effective…

CONCLUSION

Sports scientists have identified a very specific area, which requires particular attention, but the committed Martial Athlete has to apply theories to the “real world”. Skillful performance results from muscles producing force in a precise way that is appropriate to the action. This may be vary from generating maximum power in the shortest possible time in breaking techniques to the sustained delicate movements of tai chi. For the correct application of all S-Factors “p”sychology is essential. The individual must have the appropriate level of commitment, dedication, enthusiasm and persistence for his or her own style.

When designing a training program you must consider carefully both the technical requirements as well as the level of strength required to achieve the desired level of excellence. Each of the S-Factor components should be taken into account in any training session irrespective of the degree of their importance to your discipline. However, one of the fundamental elements is “STRENGTH” since all activity in one’s life depends on the contraction of muscles for its source of power.

No journey is too long or too hard once you find what you had been looking for! Each journey, each step begins with a thought process so start by thinking positive. Think BIG and work hard and you will achieve HUGE ! Plan your journey, identify where you stand and give yourself realistic, time specific goals. Monitor your progress along the way. Just remember, by failing to prepare, you are preparing to fail.

“Don’t dream your life,…………Live your dream !”

 www.silviosimac.co.uk

Silvio Simac – The S Factor

Importance of Motivation

…most people take up an activity but once faced with a set of challenges, they lose motivation and give up so its important to stay focused, motivated and positive in order to make progressive gains in your desired training regime.

Importance of Motivation

1. Motivation the ability to initiate and persist in training or competition.
2. Being able to train hard in the face of pain, fatigue, boredom, and the desire to do otherthings.
3. Motivation influences physical conditioning, mental preparation, lifestyle.

Developing and Maintaining Motivation

1. Focus on long-term goals.
   1. long-term focus will enhance motivation against short-term pain.
   2. remind yourself why you are suffering.
2. Training partner or group.
   1. support from others.
   2. common goals.
   3. inspire each other.
3. Chart progress with training log.
   1. see yourself improving.
   2. see yourself nearing your goals.
4. True motivation comes from within.
   1. compete because you love to swim, bike, run or body build..

Over-Training

1. Dangers of overtraining: loss of motivation, burnout, injury.
2. Train smart.
   1. more is not better.
   2. stick with your program.
3. Rest.
   1. rest is an essential part of training.
   2. rest should be built into your training program.

CONFIDENCE

Importance of Confidence

1. Confidence is how strongly you believe in your ability to achieve your goals.
2. Problems with low confidence is low motivation, negative self- talk, anxiety, poor focus, negative emotions.
3. Confidence is a skill.

Foundation of Confidence

1. Preparation breeds confidence.
   1. trust your preparation.
   2. acknowledge your progress.
   3. believe in your fitness.
2. Mental skills reinforce confidence.
   1. actively build confidence.
   2. enhance your sense of control over your mind and body.
   3. enable you to handle challenges of training and competition.
   4. examples: positive self-talk, relaxation, focusing.
3. Chart progress with training log.
   1. see yourself improving.
   2. see yourself nearing your goals.
4. True motivation comes from within.
   1. compete because you love to swim, bike, run or body build..

INTENSITY

Importance of Intensity

1. Intensity is the amount of physiological activity whether it is perceived positively or negatively.
2. Too much intensity is experienced as anxiety and nervousness.
3. Pre-activity over-intensity will waste energy.
4. Pre-activity over-intensity is normal.
   1. accept it as part of the excitement of the challenge.
   2. don’t make it worse by worrying about.
   3. take steps to reduce over-intensity.

Training Prime Intensity

1. Determine prime and non-prime intensity: examine past good and poor performances for patterns of intensity.
2. Intensity training: experiment with different levels of intensity during training.
3. Psych-up: increase physical activation, high energy self-talk and body language.
4. Psych-down: breathing, passive and active relaxation, smiling, pacing.
5. Routines for consistency of intensity.

The optimal number of sets of resistance exercise required to produce maximum increase in strength remains a very controversial topic. In order for any strength training program to be considered effective, obviously that program would have to produce an increase in strength. If two different systems both produced an equal increase in strength, then other criteria must be looked at in order to determine which is truly the most effective. These additional criteria would be the amount of time invested to achieve the desired result, as well as the amount of effort expended and safety involved with it. Thus, the most effective system of strength training (or anything else) would be the one which produced the greatest possible results with the lease possible amount of effort in the shortest possible time with no health risks involved. While multiple set training has produced undoubtedly good results in a multitude of trainees over the years, this system contains one inherent flaw: it attempts to defy the principles of logic, reason, and human physiology by disregarding the incontrovertible relationship between intensity and duration.

Intensity is defined as the percentage of possible momentary effort being exerted (2). Duration is the amount of time over which such efforts are conducted. To paraphrase, intensity is how hard it is, while duration is how long it takes. There is universal agreement that intensity is the single specific stimulus required to generate increased muscular strength. The critical, yet often ignored, factor involved in strength training programs is that intensity and duration are inversely proportional. This means that as the intensity of effort increases, the amount of time that such an effort can be sustained will proportionately decrease. These are incontrovertible facts not subject to debate which can be readily observed in everyday life. It is literally impossible for a human being to sustain 100% intensity for prolonged periods of time.

Consider, for example, the activity of running, something almost all of us have had experience with since we were children. Picture yourself sprinting at top speed for a distance for 50 yards. Now imagine yourself running a distance of one mile. Can you run the mile at the same all-out pace you used in sprinting the 50 yards? Of course not. Why? Because intensity and duration are inversely proportional. Since you drastically increased the duration of your run, the intensity had to decrease, whether you wanted it to or not.

Once the facts regarding the intensity-duration relationship are clearly established, it becomes possible to manipulate these variables to produce the desired training result. Since intensity is the factor responsible for stimulating strength gains, and duration is inversely proportional to intensity, an ideal strength training program would combine the highest possible intensity with the lowest possible duration. One set per exercise, performed until no further volitional movement is possible, satisfies these requirements.

Have any studies been performed comparing multiple set to single set training? One study performed at the university of Florida (3) consisted of 25 subjects performing 1 set of lumbar extension exercise 1 day/week for 10 weeks. Strength increases ranged from 42% to 102%. A second study performed at the University of Florida (4) utilized a total of 110 subjects who performed either 1 or 2 sets of lumbar extension exercise 1 day/week for 12 weeks. The results showed significant and similar improvements for both groups as compared with controls. The researchers concluded that performing more that one set was unnecessary for increasing strength in the muscles of the lumbar spinal area.

Another interesting study was performed by Golds Gym of Bristol, CT and ESPN cable television network (5). This study compared the effects of a 3-set, 2-set, and 1-set upper extremity resistance training program on 61 subjects. Results showed an average overall strength increase of 16.42% in the 3 set group, 23.54% in the 2-set group, and 26.95% in the 1-set group.

How do these results compare with other similar studies? A review by Fleck and Kramer (1) showed that the average increase in strength for most studies using isometric or isotonic testing and training of a variety of different muscle groups was between 20% and 30%. Thus from a theoretical as well as practical standpoint, it appears that single-set training systems produce comparable or superior strength gains in less time and with less total effort than typical multiple-set training systems.

How can this information be utilized by the individual wishing to make his own training program as effective as possible? The following guidelines are offered:

1. Make each repetition as intense as possible by maintaining strict form. This includes controlling the repetition speed, taking care to move the weight by muscular force alone without momentum. No quick starts, bouncing or heaving. Lift the weight smoothly, pause at the end position, and lower slowly under full control.
2. Make each set as intense as possible by continuing that set until no further volitional movement is possible, that is, to muscular failure. Continue performing strict repetitions until you are stopped in your tracks during the repetition despite your greatest effort. Remember, if you complete a repetition, no matter how hard it was, you must attempt another one! Make sure, however, you have the proper safety measures in place first, i.e. racks to catch the weight in a safe position and a competent spotter.
3. Make each workout as intense as possible by performing only one set per exercise in the fashion described above. Remember, intensity and duration are inversely proportional; if you do extra sets , the intensity of your workout will decrease, reducing its effectiveness. In addition, keep your workouts as brief as possible by limiting the total number of exercises performed to one, or at the most two, per muscle group.

You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth.

In an earlier article I outlined the ways in which you can intensify your training. Here we’ll focus on the role that pre-exhaustion has to play in intensifying the training effect.

When an exercise employs two or more muscles it will be impossible to achieve failure for the primary muscle as the weakest muscle will give out first. This is perhaps best explained by giving an example. When targeting the chest, most exercises involve use of the triceps which is a relatively small and weak muscle. When performing the incline bench press for example, the triceps will fail before the pectorals have the opportunity to work to failure thus limiting the value of the exercise.

How do you get around this? By first performing an exercise that isolates and tires the pectorals before immediately moving on to the main exercise. For maximum benefits there should be no rest between the pre-exhaust exercise and the main compound exercise.

Beginners don’t need to worry about pre-exhaust routines but when they advance to intermediate level they can be introduced once a week for each body part.

Examples of pre-exhaust routines commonly performed by bodybuilders are listed below:

• Biceps – barbell curls and close-grip, palms-up pulldowns.
• Triceps – pressdowns and dips.
• Pectorals – flyes and bench presses.
• Lats – dumbbell pullovers and barbell rows.
• Deltoids – dumbbell laterals and presses behind neck.
• Traps – shrugs and upright rows.
• Thighs – leg extensions and squats.

For an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth.

Anything less than maximum effort will reduce the effectiveness of your muscle building workout. The only way to force an optimal reaction in any muscle is to train it to failure – in other words, no matter how much effort you put in you are simply incapable of completing one more rep of a given exercise.

Too many people seem to finish a set when they reach a certain number of reps, but the body will only show significant change if you ask it to do something extra. Only by passing through the break-over point of momentary muscle failure will you stimulate the muscle to grow.

Anyone starting out on their bodybuilding career should not attempt this method of training as it could lead to serious injury. Spend several months perfecting exercise form and conditioning the body to lift heavier weights before gradually introducing training to failure.

INTENSITY is the key to success. Go to the gym to train. Dedicate 45 mins to an hour to just that. TRAINING. Limit yourself to 60 – 90 seconds rest in between each set. I see too many people treating gym as merely a social club. They gather there to discuss football, who did what over the weekend, some discuss the politics of training day in day out, other’s take their mobile phones in, in case they get that important call. Some just sit on the bench, watch MTV and look around for the next person to chat to in the gym. I come to gym to train, not to socialize, make friends, find a girlfriend or win a popularity contest.

Don’t Dream your Life, Live your Dream. God Bless. Enjoy the journey. Silvio Simac is available for seminars, motivational talks and personal training. For more information phone 07961 189 483

Thank you Silvio Simac for your time and effort in producing this brilliant article - ”The S Factor” – Kindest Regards Musclemadness Team

You can  find out more about Silvio Simac on his website: www.silviosimac.co.uk