First, I just wanna say Happy New Year’s to you and yours and I would like to wish you a healthy and prosperous year & decades to come. I'm hype about the projects I have going on and am ready for 2011, 2012 even. With part 5 of my 6 part ImFAT series, I will briefly uncover one of the remaining pieces to my fitness plan. After my previous points on WATER, Detox, Nutrition, and personal Menu Selection comes the last “stretch,” which is to Get Moving. Like I’ve stated before, the workout portion is only ¼ of the entire fitness plan, but it is important to the success of your weight-loss goals and to your daily schedule. If all of my suggestions were to stick to the wall, this would be the nail. Guess who the hammer is? (if you can’t, you’re fat-so fat)
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Contributors to my overall fitness plan
Contributors to my overall fitness plan
¼ = Water and Breakfast
½ = Natural Detox
¾ = Eat fresh, less heavy, 4-5x daily
1 = Stretching & Exercise: My LAZYworkout
________________________________________Before the sweating even starts, I have something more geared towards finding your comfort zone. The best thing about my workout is that it’s coming from one of the laziest, summer-couch potato livin’, snacks in the middle of the night-eatin persons on earth. That’s serious business, because there’s NOTHING to watch during the summer! You may be like me, hardily comfortable with using machines, heading to the gym, or working out in general; but just remind yourself that you are doing this for YOU and you only. You have to know what it is like to be you at your best, your healthiest. It’s a great feeling, my uncle told me. He was no slump in his day, and he’s always proud of how agile, witty, and energetic he was when looking through old photos. Seeing my elders look back on being young and not regretting a thing has had a huge influence on me and I recommend creating that reality for you one day.
THE STRETCH
For the record, my workout is a home workout and does not require much. In creating this, I started by talking with those familiar with nutrition and fitness; asking physicians, friends who are or were athletes, and personal trainers about how to conserve or gain energy. I found out that something as simple as Stretching could cure most saps of energy that we feel on a day-to-day basis. Now for the most part, if you’re like me, stretching can seem incredibly shoot-me-now boring, but if you truly want to get in shape without becoming a gym rat, you must get to know your body. Stretching the right parts can do your body a huge favor. It’s kind of like finally scratching a hard-to-reach itch on your back; stretching can feel very satisfying. If you want to get technical, stretching increases the body’s ability to more efficiently spread oxygen throughout your circulatory, respiratory and muscular systems. In short, you become stronger by breathing, the right way.
WHAT I DID
I’m no expert on stretching, but in my case, I’m an artist and drawing people, focusing on parts of the body in movement, allowed me to test all the different ways to stretch one muscle or muscle group, starting with my neck. I thought about ALL the directions it could move and just stretched in each of those directions. (diagrams in later posts) Then I applied the same method of thinking to every extremity (arms/legs) and smaller joints which made me curious about stretching EVERY part of my body. The workout is just the exercising of those very muscles from the stretch positions. This is how my home-style LAZYworkout was born.
The stretching allows you to create the discipline necessary to carry on to the exercises. After getting through my full body stretches, the workout will naturally feel like the next step. Luckily, with my plan, you stretch without working out for two weeks before breaking a sweat at all. This preps your body to find a certain comfort level that will complement how and where you start at-doing exercise. My Full Body Stretches are to be done either at the start of the day, 30 minutes after drinking water and eating breakfast or at night before going to bed, DAILY. You can grab a drink and some fruit, then stretch or go IN with the full breakfast and wait a little bit before you start. Concerning my workouts, you do this daily for 2 weeks without exercise, then continue, around the exercises.
FULL BODY STRETCHES - OVERVIEW
Neck - front – back – sides – diagonals
Shoulders - inner-shoulders
Upper Arms - Bicepts – Tricepts – outer shoulders
Forearms - front - back
Chest - stretching Pects
Back - lower rear of neck - along spine - and deltoids
Hips - pelvic area – front – back – sides - diagonals
Waist - obliques – abs – front - sides
Calves - inner calve – outer calve
Thighs - Quadricepts - inner thighs
Strings - Hamstrings
Lower Back - straight down, head to knee direction
WHAT HELPS
One thing that will definitely help you to adjust is listening to music. When I’m stretching, I choose to go the mellower route. I’ll listen to reggae (not dancehall, reggae), ambient music and alternative/experiment sh!t. It works great for me but do you. I save the hip hop and rock for the actual workouts. Another thing I found out was that it’s good to stretch before and after you’re workout for the best results. I have yet to work my Full Body Stretch into such a practice, but shorter, core-focused stretch exercises will work for that. Thursday, I will share a few tips involving stretching and readjusting after veering off from your new diet, though that shouldn’t happen. (Finger-point)
Stay tuned for Part 6, “Finally, Sweat It Out!” my preferred playlist(s), and images for the stretches and home exercises.
- JP
