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Showing posts with label body building. Show all posts
Showing posts with label body building. Show all posts
Sunday, 30 April 2017
Saturday, 31 October 2009
New Book Released
My new book "Foundations for a Better Physique" has now been released and is available either as a paperback or download from www.lulu.com
The book cuts through all the confusing information about training with weights to give you the best method, in my opinion, of training your whole body whilst preserving structural balance.
The book describes the six core exercises in great detail and tells you how to periodise your training for optimal results.
Invaluable information on motivation, rest, recuperation, training variables, and diet is also included along with record sheets for diet, training and physical measurements.
Paperback costs £6.25 and download £1.50
The book cuts through all the confusing information about training with weights to give you the best method, in my opinion, of training your whole body whilst preserving structural balance.
The book describes the six core exercises in great detail and tells you how to periodise your training for optimal results.
Invaluable information on motivation, rest, recuperation, training variables, and diet is also included along with record sheets for diet, training and physical measurements.
Paperback costs £6.25 and download £1.50
Wednesday, 19 August 2009
12 Week Body Transformation Challenge
Six clients have now started the 12 Week Body Transformation Challenge - all want to lose body fat and build or retain some muscle.
The recording of diet has been made as simple as possible - it involves selecting one of three choices per meal (6 a day including snacks), entering the letter and the time eaten. So far compliance is perfect.
Three people are training with me in the FISH studio but the others have elected to train by themselves following programmes I have written. They all have copies of the diet plan and record sheets and unlimited email support.
Whilst it is naturally ideal to do the challenge with a trainer, not everyone can spare the cost; but its amazing what can be achieved with a good plan, access to support, clear goals, and (most of all) dogged consistency.
Good luck to everyone. 2nd November is not too far away. 12 weeks out of your whole life is nothing, so you might as well succeed.
If you have any queuries please don't hesitate to contact me on derekprior@yahoo.co.uk
To view FISH Personal Training services and products please visit http://www.derekprior.com/
If you would like to participate in the challenge either with a trainer or by yourself send me an email.
Derek
Wednesday, 12 August 2009
12 Week Body Transformation Challenge
Due to popular demand I am once more offering the 12 Week Challenge for those of you who are serious about making extreme changes to your physique. During the 12 weeks you will work consistently towards your goal. Generally clients want to shed body fat whilst retaining muscle. I usually advise people to aim for between 12 & 24 lbs of actual fat loss depending on their starting fat percentage.This is a perfect opportunity for those of you looking to get really lean or for those, with more to lose, to make a bug shift in your weight loss goals.
The programme consists of:
Goal setting
Weight and body fat monitoring
3 Personal Training sessions per week (weights)
Optional outdoor group training twice per week (running, hill walking, bootcamp)
12 week diet plan with detailed record sheets (vegetarian option available)
Unlimited email support
Advice on supplements and supplement ordering service
Option for additional Personal Training sessions for only £10 each
Optional photos (before, after, and monthly)
Optional photos (before, after, and monthly)
The entire 12 Week Body Transformation programme costs only £50 per week (payable at the beginning of each week)
SPECIAL OFFER: If you pay for the entire 12 week programme in advance it will cost you only £450 (a saving of £150!)
*prices are for the FISH Studio. If you wish to train at another location please contact me for a quotation.
Payments can be made by cheque, cash, or Paypal.
Telephone: 07735433467
International clients please see ONLINE TRAINING on http://www.derekprior.com/
Saturday, 11 August 2007
Body Sculpting at F.I.S.H.
If you want to create a lean, toned look we can help you to lose fat and refine your physique. Body Sculpting is different to Body Builidng in that the aim is to hone and refine your physique without necessarily adding masses of muscle.
For men the ideal might be similar to the older eras of bodybuilding or the aesthetic ideal represented by Franz Zane. For women figure fitness competitors, such as Monica Brant, could provide you with appropriate models.
Saturday, 2 June 2007
Natural Bodybuilding at F.I.S.H.
At F.I.S.H. we have a special interest in natural bodybuilding (bodybuilding without steroids). We have in depth knowledge - both theoretical and practical- of the major schools of training (including the High Volume Training associated with Arnold, High Intensity Training as advocated by Mike Mentzer & Dorian Yates, Denie's "Psycho-Blasting", X-Reps etc).
Del makes prolific use of Olympic Strength Coach Charles Poliquin's training protocols having studies his major writings and implemented his approaches with great success. Del is currently studying for the Poliquin International Certification Program.
If you would like to improve your body shape & composition, learn the basics, improve technique, or if you have aspirations to compete in figure fitness or bodybuilding competitions book a FREE consultation to see how we can help you with all aspects of training and nutrition.
Contact fishfitness@tiscali.co.uk for more information or to request your free consultation.
Sunday, 11 March 2007
Mike Mentzer and High Intensity Training
Nothing polarizes proponents of weight training and bodybuilding as much as the figure of Mike Mentzer. Mentzer was a professional bodybuilder who won the Mr Universe title in the 70s and the heavyweight category at the Olympia. He last competed in the 1980 Olympia and was favoured by many to win. This was the year of Arnold's comeback as part of his preparation for "Conan the Barbarian" and the Austrian Oak won amidst controversy. Mike Mentzer came fifth, despite being in the most awesome shape of his life. He retired from professional bodybuilding in disgust.
Mentzer continued to write his "Heavy Duty" column in "Ironman" magazine and produced books and other media promoting his "Heavy Duty" training system - high intensity training in which the volume of training is reduced, rest periods are increased, and heavy weights are favoured, often using intensity increasers like pre-exhaust, negatives, and forced reps.
Mentzer likened the training stimulus to other stressors on the body, including exposure to the sun. Too much sun exposure results in sunburn and the destruction of skin rather than the desired tanning effect. Too much volume in weight training, coupled with insufficient rest, leads to over-training and muscle atrophy.
Mentzer recommended training infrequently and he advised cutting down the volume, often as low as one all-out effort working set for a particular body part. Some of Mentzer's protocols were adopted successfully by seven-time Mr Olympia Dorian Yates.
Mentzer has come in for a lot of criticism, however. Charles Poliquin, for one, says that it is impossible to completely exhaust all available motor units with just one working set. Another problem is Mentzer's insistence on taking every set to failure and beyond - something which has been shown to reduce testosterone levels and thus decrease the anabolic environment needed for muscle growth.
Mentzer was right, however, to reduce training time (anything above 45-60 minutes generally results in an increase in cortisol levels which results in catabolism and gluconeogenesis). He was right to indicate that many bodybuilders trained too frequently and were thus prone to over-training syndrome.
During his professional career, Mentzer initially followed the high volume training associated with Arnold et al. He later identified the need for less frequent training but seem, in his later writings, to have reduced training frequency ad absurdum.
If Mentzer's insights are married with the high volume approach and a middle ground is sought his ideas start to bear fruit. Ideally, training protocols need to be varied, periodised, so that high intensity, low volume (in terms of total reps performed) work gives way to periods of lower intensity (load) higher volume work. Rest intervals between sets, number of sets and reps, and number of training days are all factors that need to be manipulated in order to ensure maximal training effects.
In general I like to change training protocols every 6 weeks or so (for example, six week periods of accumulation, increasing volume; strength work at higher intensity, lower over-all volume, and longer rest intervals; fat stripping periods of high volume, higher reps and incomplete rest between sets etc).
It is best to avoid the polemic on either side of the high intensity vs high volume debate. We need aspects of both, and more, for continuous progress. Mentzer was a thoughtful, intelligent, trainer who may have had personal and political reasons to wage war against the protocols promoted by the bodybuilding "authorities". He offers insights into some of the pitfalls that have always plagued bodybuilding - such as the psychological reasons for too frequent training, but his own views often need tempering.
The key is to understand how each stage of training relates to specific goals. Understand what you are trying to do and how to get those results safely and effectively. There is no perfect programme that can continue to reap rewards indefinitely. One of the most interesting things about training (and a real pain to those who are mentally lazy) is that it has to keep evolving if the body is going to continue adapting.
Mentzer continued to write his "Heavy Duty" column in "Ironman" magazine and produced books and other media promoting his "Heavy Duty" training system - high intensity training in which the volume of training is reduced, rest periods are increased, and heavy weights are favoured, often using intensity increasers like pre-exhaust, negatives, and forced reps.
Mentzer likened the training stimulus to other stressors on the body, including exposure to the sun. Too much sun exposure results in sunburn and the destruction of skin rather than the desired tanning effect. Too much volume in weight training, coupled with insufficient rest, leads to over-training and muscle atrophy.
Mentzer recommended training infrequently and he advised cutting down the volume, often as low as one all-out effort working set for a particular body part. Some of Mentzer's protocols were adopted successfully by seven-time Mr Olympia Dorian Yates.
Mentzer has come in for a lot of criticism, however. Charles Poliquin, for one, says that it is impossible to completely exhaust all available motor units with just one working set. Another problem is Mentzer's insistence on taking every set to failure and beyond - something which has been shown to reduce testosterone levels and thus decrease the anabolic environment needed for muscle growth.
Mentzer was right, however, to reduce training time (anything above 45-60 minutes generally results in an increase in cortisol levels which results in catabolism and gluconeogenesis). He was right to indicate that many bodybuilders trained too frequently and were thus prone to over-training syndrome.
During his professional career, Mentzer initially followed the high volume training associated with Arnold et al. He later identified the need for less frequent training but seem, in his later writings, to have reduced training frequency ad absurdum.
If Mentzer's insights are married with the high volume approach and a middle ground is sought his ideas start to bear fruit. Ideally, training protocols need to be varied, periodised, so that high intensity, low volume (in terms of total reps performed) work gives way to periods of lower intensity (load) higher volume work. Rest intervals between sets, number of sets and reps, and number of training days are all factors that need to be manipulated in order to ensure maximal training effects.
In general I like to change training protocols every 6 weeks or so (for example, six week periods of accumulation, increasing volume; strength work at higher intensity, lower over-all volume, and longer rest intervals; fat stripping periods of high volume, higher reps and incomplete rest between sets etc).
It is best to avoid the polemic on either side of the high intensity vs high volume debate. We need aspects of both, and more, for continuous progress. Mentzer was a thoughtful, intelligent, trainer who may have had personal and political reasons to wage war against the protocols promoted by the bodybuilding "authorities". He offers insights into some of the pitfalls that have always plagued bodybuilding - such as the psychological reasons for too frequent training, but his own views often need tempering.
The key is to understand how each stage of training relates to specific goals. Understand what you are trying to do and how to get those results safely and effectively. There is no perfect programme that can continue to reap rewards indefinitely. One of the most interesting things about training (and a real pain to those who are mentally lazy) is that it has to keep evolving if the body is going to continue adapting.
Wednesday, 28 February 2007
Arnold Schwarzenegger
Arnold Schwarzenegger has taken on something akin to mythical status in the world of bodybuilding. Despite the decades since his departure from the competitive stage Arnold is often the first name to spring to mind when bodybuilding is mentioned. He has his critics, of course (Lee Haney described himself as having "a more complete" physique than Arnold in the '80s, and current Mr Olympia, Jay Cutler, reputedly told Arnold he knew next to nothing about modern bodybuilding).
However, Arnold still bears comparison with the current crop of bodybuilding "freaks" whose proportions have become ludicrously inflated so that they resemble bloated Cardassians more than human beings. Arnold won the "Best Built Man" title early in his career: the modern heavy weights would no doubt be excluded from such a competition on the grounds of species.
There have been internet polls comparing Arnold to Ronnie Coleman, the previous Mr Olympia. Coleman may well have been awesomely huge, but Arnold came out on top in the polls due to his superior aesthetic. At his best, Arnold retained something of the classical physique, and in some ways his "weaknesses" (his legs were nowhere near as huge as the those of modern bodybuilders) may well have been his strengths.
Another recent poll, this time in a bodybuilding magazine, compared the chests of top bodybuilders from the past to the present. Arnold came first with Lou Ferrigno close behind.
Training philosophy has certainly changed since Arnold's day. He used to advocate gruelling two hour workouts often twice per day but research has shown that working out beyond the 45-60 minute mark produces high levels of the catabolic hormone cortisol. Obviously Arnold was able to achieve great results with his prolonged training sessions (due to genetics and anabolic steroids) but he may have achieved even more had he trained a little less. That said, Arnold's "Basic Training Program" in his "Encyclopedia of Modern Bodybuilding" is excellent. The more advanced programmes are probably a bit over-the-top in terms of volume (as Mike Mentzer's prescriptions are woefully inadequate in terms of complete motor unit recruitment).
Arnold has a shoulder exercise named after him, the "Arnold Press", which is a sort of combined lateral raise and shoulder press. He also has "The Arnold Classic", one of the most prestigious bodybuilding competitions (which also hosts an array of other sports).
Whatever one may think of Arnold, he remains an inspiration for many and probably the greatest icon of bodybuilding - so much so that we felt obliged to put a poster of Arnold up in the F.I.S.H. studio behind the power rack (perhaps one last rep of squats could be squeezed out by appealing to this demi-god of training).
However, Arnold still bears comparison with the current crop of bodybuilding "freaks" whose proportions have become ludicrously inflated so that they resemble bloated Cardassians more than human beings. Arnold won the "Best Built Man" title early in his career: the modern heavy weights would no doubt be excluded from such a competition on the grounds of species.
There have been internet polls comparing Arnold to Ronnie Coleman, the previous Mr Olympia. Coleman may well have been awesomely huge, but Arnold came out on top in the polls due to his superior aesthetic. At his best, Arnold retained something of the classical physique, and in some ways his "weaknesses" (his legs were nowhere near as huge as the those of modern bodybuilders) may well have been his strengths.
Another recent poll, this time in a bodybuilding magazine, compared the chests of top bodybuilders from the past to the present. Arnold came first with Lou Ferrigno close behind.
Training philosophy has certainly changed since Arnold's day. He used to advocate gruelling two hour workouts often twice per day but research has shown that working out beyond the 45-60 minute mark produces high levels of the catabolic hormone cortisol. Obviously Arnold was able to achieve great results with his prolonged training sessions (due to genetics and anabolic steroids) but he may have achieved even more had he trained a little less. That said, Arnold's "Basic Training Program" in his "Encyclopedia of Modern Bodybuilding" is excellent. The more advanced programmes are probably a bit over-the-top in terms of volume (as Mike Mentzer's prescriptions are woefully inadequate in terms of complete motor unit recruitment).
Arnold has a shoulder exercise named after him, the "Arnold Press", which is a sort of combined lateral raise and shoulder press. He also has "The Arnold Classic", one of the most prestigious bodybuilding competitions (which also hosts an array of other sports).
Whatever one may think of Arnold, he remains an inspiration for many and probably the greatest icon of bodybuilding - so much so that we felt obliged to put a poster of Arnold up in the F.I.S.H. studio behind the power rack (perhaps one last rep of squats could be squeezed out by appealing to this demi-god of training).
Sunday, 28 January 2007
Training Infrequently
When I first started training with weights I was influenced by the high volume approach advocated by, amongst others, Arnold Schwarzenegger. I found myself in the gym for two to three hours six (sometimes even seven) times a week.
Initially I made some progress. Mostly this was due to moving from a sedentary to a very active lifestyle and the caloric deficit created by hours of training. After a few months, however, the progress stopped/ By now I was psychologically addicted to training and found myself going to the gym even when I knew further training would be counter-productive.
During this period I discovered the writings of Mike Mentzer whose "Heavy Duty" training system (High Intensity Training) recommended brief but extremely intense bouts of exercise followed by long rest periods. I tried this for a while but found training for only twenty to thirty minutes once every four to seven days unfulfilling. Whilst Mentzer might have commented that this was due to a psychological need, I was never fully convinced of his infrequency principle.
Over time I completed my Personal Training course with YMCA F.I.T. and continued to read as much as I could on weight training: Denie's"Psycho-blast", Stuart McRobert, Charles Poliquin, John Hansen etc.
The approaches and theories are somewhat conflicting and bewildering. Up to a point you can achieve results with any of them. Some are safer than others, and this leads to the possibility of long-term progression. Others are more suitable to experienced trainers or elite body builders. Stuart McRobert's approach is extremely sensible and he provides excellent advice on technique and steady progression, but, for me, his approach is mechanical and uninspiring. I also found the rate of progression a little too slow - although I agree with using very small weight increments for progression at times.
In my own training I have evolved a somewhat eclectic approach that focuses primarily on compound exercises (squats, dead lifts, bench press, bent over rows, chin ups, dips, and bar bell biceps curls). I now train each body part for 4-8 sets once per week (formerly I could do anything up to thirty sets for chest twice a week). I currently use a three day split, although recently whilst setting up the F.I.S.H. studio I've been limited to two workouts at home and have been surprised at the growth achieved with relatively lights weights and lots of rest.
So Mentzer had a point about infrequency but perhaps too much of a point. I find that resting at least 48 hours between workouts is keeping me growing and that three (sometimes four) workouts per week allows me the time to hit each body part effectively and does fulfill my (pathological?) need to train fairly frequently. Taking seven (or even up to fourteen) days of rest between workouts seems excessive and may actually interfere with the habituation which is essential to continuing with an exercise programme.
I still throw in the odd super-set, pre-exhaust, post-exhaust, drop set or rest-pause, but whereas before I would use these techniques at every workout I now use them only occasionally (often not for weeks). They have become plateau busters and novelties that keep me interested. Sometimes they are time savers and enable me to do an effective and intense workout in under half an hour.
In conclusion, for drug-free body-building (from my experience) it is effective to train three to four times a week with at least one whole day off in between workouts. If you are forced, through circumstances, to take an extra rest day don't be disheartened or frustrated. See this as an opportunity to recover and grow. This cognitive re-structuring has been a key to my recent progress - being able to see rest days in a productive light.
Initially I made some progress. Mostly this was due to moving from a sedentary to a very active lifestyle and the caloric deficit created by hours of training. After a few months, however, the progress stopped/ By now I was psychologically addicted to training and found myself going to the gym even when I knew further training would be counter-productive.
During this period I discovered the writings of Mike Mentzer whose "Heavy Duty" training system (High Intensity Training) recommended brief but extremely intense bouts of exercise followed by long rest periods. I tried this for a while but found training for only twenty to thirty minutes once every four to seven days unfulfilling. Whilst Mentzer might have commented that this was due to a psychological need, I was never fully convinced of his infrequency principle.
Over time I completed my Personal Training course with YMCA F.I.T. and continued to read as much as I could on weight training: Denie's"Psycho-blast", Stuart McRobert, Charles Poliquin, John Hansen etc.
The approaches and theories are somewhat conflicting and bewildering. Up to a point you can achieve results with any of them. Some are safer than others, and this leads to the possibility of long-term progression. Others are more suitable to experienced trainers or elite body builders. Stuart McRobert's approach is extremely sensible and he provides excellent advice on technique and steady progression, but, for me, his approach is mechanical and uninspiring. I also found the rate of progression a little too slow - although I agree with using very small weight increments for progression at times.
In my own training I have evolved a somewhat eclectic approach that focuses primarily on compound exercises (squats, dead lifts, bench press, bent over rows, chin ups, dips, and bar bell biceps curls). I now train each body part for 4-8 sets once per week (formerly I could do anything up to thirty sets for chest twice a week). I currently use a three day split, although recently whilst setting up the F.I.S.H. studio I've been limited to two workouts at home and have been surprised at the growth achieved with relatively lights weights and lots of rest.
So Mentzer had a point about infrequency but perhaps too much of a point. I find that resting at least 48 hours between workouts is keeping me growing and that three (sometimes four) workouts per week allows me the time to hit each body part effectively and does fulfill my (pathological?) need to train fairly frequently. Taking seven (or even up to fourteen) days of rest between workouts seems excessive and may actually interfere with the habituation which is essential to continuing with an exercise programme.
I still throw in the odd super-set, pre-exhaust, post-exhaust, drop set or rest-pause, but whereas before I would use these techniques at every workout I now use them only occasionally (often not for weeks). They have become plateau busters and novelties that keep me interested. Sometimes they are time savers and enable me to do an effective and intense workout in under half an hour.
In conclusion, for drug-free body-building (from my experience) it is effective to train three to four times a week with at least one whole day off in between workouts. If you are forced, through circumstances, to take an extra rest day don't be disheartened or frustrated. See this as an opportunity to recover and grow. This cognitive re-structuring has been a key to my recent progress - being able to see rest days in a productive light.
Sunday, 14 January 2007
Reverse Anorexia in Body Building
We are all too familiar with the pathology of Anorexia Nervosa and the driving feature of over-evaluation of body image. Often this over-evaluation is reinforced by the activity of scrutiny - often looking in the mirror and focusing on what are thought to be the worst body features.
Is self-scrutiny in the mirror reliable? Differences between the subjective beliefs of anorexia sufferers and the consensus view of others (objective reality) leads us to conclude that it is not. Why is this?
The image we see in a mirror is actually half the size that we are (try getting someone to stick tape on the mirror image at the top and bottom and then measure it). The brain compensates for this by "doubling up the image". There are degrees of distortion in the processing, more so when pathology is present. "Bad" features become magnified. In addition, there will often be variation in mirror images depending on lighting, the mirror surface, reference points in the reflection, mood of the observer etc.
In body building we sometimes see the reverse of anorexia (in which the sufferer sees their mirror image as being fatter than it really is). In body building the goal is usually to grow larger, in terms of musculature. A body builder desperate to gain weight may look into the mirror and despair at the perceived muscular atrophy. Nothing seems to be growing - indeed everything seems to be shrinking. Whereas the anorexic is likely to restrict calorie intake even further, the body builder is likely to train even harder and longer. The net result of this will be over-training thus inhibiting the processes of recovery and growth.
In such cases, more reliable methods of gauging progress might include:
1. Photographs
2. Measurements
3. The appraisal of others
Continual progress can be ensured if the body builder:
1. Accurately assesses caloric needs for weight maintenance and then increases by roughly 20%
2. Consumes protein equivalent to 2g per kilogram of lean body weight
3. Ensures adequate supply of other macronutrients (carbohydrates and "good" fats)
4. Progresses training at each workout (increase resistance or reps within the target rep range; at times decrease rest; range of motion and repetition rate can also be manipulated).
5. Strictly adheres to correct exercise technique, generally adopting full range of motion and a controlled, smoothe, rep speed.
6. Rests sufficiently between workouts. generally keep resistance works to less than an hour and take at least one day off between workouts.
So what is to be done with mirrors?
If body-checking becomes problematic use mirrors solely for checking clothing coordination, hair and face. Remove any extraneous mirrors. Focus on the training and on maintaining adequate nutrition. Rely on the feedback of others and occasionally (monthly?) get someone to take your measurements.
Unless you are a driven, competitive level, body builder, don't set your sights on future gains. Enjoy the training, enjoy the journey, and most important, maintain a balanced life that doesn't solely revovle around your physique. Train with prescribed regularity and eat to match. If that's in place, quit worrying and let things take their course.
Is self-scrutiny in the mirror reliable? Differences between the subjective beliefs of anorexia sufferers and the consensus view of others (objective reality) leads us to conclude that it is not. Why is this?
The image we see in a mirror is actually half the size that we are (try getting someone to stick tape on the mirror image at the top and bottom and then measure it). The brain compensates for this by "doubling up the image". There are degrees of distortion in the processing, more so when pathology is present. "Bad" features become magnified. In addition, there will often be variation in mirror images depending on lighting, the mirror surface, reference points in the reflection, mood of the observer etc.
In body building we sometimes see the reverse of anorexia (in which the sufferer sees their mirror image as being fatter than it really is). In body building the goal is usually to grow larger, in terms of musculature. A body builder desperate to gain weight may look into the mirror and despair at the perceived muscular atrophy. Nothing seems to be growing - indeed everything seems to be shrinking. Whereas the anorexic is likely to restrict calorie intake even further, the body builder is likely to train even harder and longer. The net result of this will be over-training thus inhibiting the processes of recovery and growth.
In such cases, more reliable methods of gauging progress might include:
1. Photographs
2. Measurements
3. The appraisal of others
Continual progress can be ensured if the body builder:
1. Accurately assesses caloric needs for weight maintenance and then increases by roughly 20%
2. Consumes protein equivalent to 2g per kilogram of lean body weight
3. Ensures adequate supply of other macronutrients (carbohydrates and "good" fats)
4. Progresses training at each workout (increase resistance or reps within the target rep range; at times decrease rest; range of motion and repetition rate can also be manipulated).
5. Strictly adheres to correct exercise technique, generally adopting full range of motion and a controlled, smoothe, rep speed.
6. Rests sufficiently between workouts. generally keep resistance works to less than an hour and take at least one day off between workouts.
So what is to be done with mirrors?
If body-checking becomes problematic use mirrors solely for checking clothing coordination, hair and face. Remove any extraneous mirrors. Focus on the training and on maintaining adequate nutrition. Rely on the feedback of others and occasionally (monthly?) get someone to take your measurements.
Unless you are a driven, competitive level, body builder, don't set your sights on future gains. Enjoy the training, enjoy the journey, and most important, maintain a balanced life that doesn't solely revovle around your physique. Train with prescribed regularity and eat to match. If that's in place, quit worrying and let things take their course.
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