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Our Effective Tips on Improving Your Muscular Strength: Exercises, Tips, and More!

What is muscular strength, and why do athletes want to build it? At Jack City Fitness, we’ll walk you through all the benefits of muscular strength and show you some great exercises to work your body. You’re in good hands!

 

What Is Muscular Strength?

The word “strength” is one that most of us hear every day. It can refer to everything from a person’s ability to get through a difficult time to how much water a paper towel can absorb. However, for most athletes, the word “strength” conjures one idea: physical power. 

 

Physical power tends to be measured by three main elements: muscular strength, endurance, and stamina. Muscular strength refers to your body’s ability to lift and hold weight — including your own. Endurance focuses on how long your muscles and body can withstand physical challenges and resistance. Stamina refers more to the physical and mental mindset of an athlete while they are working out. 

 

Generally, athletes with high levels of endurance and stamina have excellent muscular strength. It’s an indicator of how much physical force your body can handle. This does not only refer to athletic movement, by the way. Muscular strength is necessary for all sorts of chores and activities, from mowing the lawn to pushing a shopping cart to carrying a screaming toddler home from the park (some emotional strength may be required for that last one). Many people wish to improve their muscular strength, even if they have no desire to actually play a sport or even dive into an athletic hobby. Having a powerful body and honed muscles makes daily life easier — and who doesn’t need a bit of that?

 

Are you curious about how strong your muscles are right now? Generally, athletes assess their muscular strength by testing how much they can lift or how much energy they can exert in a controlled period of time. Some gyms even offer fitness assessments to new signups — we certainly do (and it’s free)!

 

Why Is Muscular Strength Important?

Lots of athletes say that when it comes to working out, building their muscular strength is a big priority. For fitness newcomers, this might be confusing: Why is muscular strength important to athletes? To answer this, it helps to examine the benefits of muscular strength — of which there are many!

 

Benefits of Muscular Strength

 

 

 

When your body and muscles are stronger, your physical activity — both athletic and everyday — will be easier to perform without wiping you out. This translates to extra energy (and maybe even productivity).

 

 

 

Having strong muscles can improve your overall sense of balance, which will help prevent your body against a clumsy fall or accident. 

 

 

 

When your muscles are strong, you feel energetic and healthy (and you look great). It’s no wonder that it helps many athletes feel more confident and self-assured. 

 

 

 

The key to a happy and healthy life as you age? Good bones — and luckily, there are many ways that a person can take their bone health into their own hands. Maintaining strong muscles is a great way to build bone density and protect your skeleton against injury or deterioration.

 

 

 

Are you hoping to drop a few pounds or tone your body a bit? Honing your muscular strength is a great — and healthy — way to do so. Your increased metabolism will keep extra weight off, while your softer spots might firm up.

 

 

 

As we’ve discussed, strong muscles will make every movement you attempt easier. This will help you in your daily life, but it will be most evident in your athletic performance, where you will likely show increased stamina and endurance. You will likely be able to run faster, lift more, and play harder. 

 

How to Improve Muscular Strength

There are countless exercises to improve muscular strength. As a basic principle, muscular strength (and, if you want, muscular endurance) is achieved by persistence. The old adage comes to play here: practice, practice, practice! The most straightforward way to build muscular strength is through repetitive movements — when done in the correct form, of course. 

 

There are more exercises to improve muscular strength than we could possibly write here. We recommend chatting with your fitness coach about which options might suit your workout style best. In the meantime, the following exercises are a great way to start:

 

 

 

Squats offer a full-body workout without any need for fancy equipment or tools. Your core and lower body will especially feel the benefits of a few squats! 

 

 

 

For many athletes, the term “muscular strength exercise” automatically conjures an image of a powerlifter. Fair play. Weightlifting is a classic — and effective— way to work those muscles.

 

 

 

The ancient practice of yoga is a great way to strengthen your body. After all, you haven’t truly seen muscular power until you’ve seen someone balance on their head. Yoga is also great for athletes of all levels — there are so many poses and varieties to choose from! 

 

 

 

By using your own body as a “weight,” push-ups will enhance your upper body strength…and there are enough variations to ensure that you’ll never get bored.

 

 

 

Resistance training is a muscle-building champion, and it’s so easy to start! Athletes can use bands, gym machinery, or their own body weight. 

 

 

 

The old PE class warmup actually holds a lot of merit, especially as an adult. Jumping is a serious workout when you aren’t a child —- and this one uses your entire body.

 

 

 

Want to strengthen your abdominal muscles? Crunches are the tried and true choice here — and like push-ups or squats, they can be done practically anytime or anywhere. 

 

Where Can I Practice Muscular Strength Exercises in Boise?

If you’re in Boise, you’re in luck! Here at Jack City Fitness, we’re passionate about your workout. We want to help you optimize and build your muscular strength. That’s why we allow our partners to access our gym facilities whenever they’d like, whether it’s in the middle of the night or first thing Saturday morning — you have 24/7 access.

 

Want to learn from the pros? We’ve got you covered. Our enthusiastic and experienced coaches are excited to work with you and support you as you build your muscular strength. We also offer engaging classes for athletes of all fitness levels, as well as options for custom training and health counseling.

 

Give us a call today and we’ll invite you over to our facility for a FREE fitness consultation. We can’t wait to see what you’re made of! 

 

When you’re looking to hone your muscular strength and endurance, there’s nothing better than resistance exercise, and your team at Jack City Fitness has all the resistance training equipment you need to get in your best shape. 

 

You’ve heard plenty of fitness aficionados and athletes sing the praises of resistance training exercises, but how much do you really know about this popular form of working out?  

 

We’re experts on the ins and outs of all types of resistance training. We’d love for you to come and practice your form over here with us — but in the meantime, we’re written up a little guide for you to get started.

 

What Is Resistance Training?

Resistance training works targeted areas of your body against a physical resisting force. There are many ways to do it; resistance band training is gaining in popularity, as is the use of free weights. Additionally, many athletes also choose to use medicine balls, machinery, or even their own bodies. 

 

The resistance workout has become a favorite for many athletes. It delivers excellent results and provides power and endurance for increased athletic performance, and it’s also an incredibly versatile form of exercise. Unlike many theories of fitness, resistance training exercises have a broad range, and don’t require fancy machinery — though many fantastic pieces of resistance training equipment do exist!

 

What Are the Benefits of Resistance Training?

There are several benefits of resistance training, some of which include:

 

 

 

Resistance training tones and strengthens your muscles, which will help prevent injury during both athletic and daily activity.

 

 

This will have a major impact on both your daily life and your gym time. 

 

 

Engaging in resistance training can build up your stamina, leading to better performance in other types of athletic activities like running or hiking.

 

 

Engaging in frequent resistance training has been shown to be helpful in keeping some serious health issues, like heart disease, arthritis, and obesity, under control.

 

 

Athletes who love resistance training report better control over mental health issues like depression, and find themselves sleeping better and seeing an improvement in their mood as well as self-esteem. 

 

 

There is evidence that resistance exercise can reduce one’s risk of developing osteoporosis! 

 

Is Resistance Training For Beginners Possible?

Absolutely. Many resistance exercises are good for beginners, but it’s important to take it somewhat slow in the beginning and work your way up to a more intensive routine.

 

Beginners to resistance training might find that performing 8-10 targeted exercises about twice a week is a great place to start.  Start by performing just one set for each exercise you’ve chosen — each set can have 8 reps each.  

 

Once you’re comfortable on this level, increase your reps (up to 12), the number of sets you perform per sesh (up to 3), and your amount of exercise days (also 3). 

 

Once you’ve hit all those milestones, you’re no longer a beginner. Congratulations! 

 

Are There Multiple Types of Resistance Training Equipment?

Yes! Different athletes prefer different styles of resistance training equipment. Here are some of the most popular options:

 

 

 

Resistance band training is super-popular for many reasons. First of all, it’s incredibly versatile. There are many different types of resistance band exercises that seem to hone and tone every muscle you have. It’s pretty impressive to think that such a straightforward and small piece of equipment could efficiently work not just your core, but also your legs, arms, back, chest, shoulders…shall we go on? 

 

Resistance bands are also convenient. As we mentioned before, these are tiny pieces of equipment — you can slip your resistance band into your briefcase or carry-on for a fantastic workout on the go. You can do these exercises anywhere: your own house, a hotel room, the break room at work, or the gym! 

 

 

 

Free weights, like resistance bands, are a flexible choice for the athlete. It’s a straightforward way to work targeted body parts and choose a specific weight that works with the level of resistance your body needs. A fitness coach would love to help you find the right weights and exercises to execute this properly! 

 

 

 

Fun fact: You don’t need any fancy equipment to engage in resistance training. Many athletes rely on their own body weight to do the resisting.

 

But wait, what? How? 

 

Plenty of exercises that you may already know and love actually count as resistance training, as they require you to use your own strength to move your body. These workouts include squat thrusts, chin-ups, lunges, pushups, and crunches. If you have a medicine ball, that can also come in handy for some of these bodyweight routines. 

 

 

 

Some athletes prefer to use a larger-scale piece of equipment for their resistance training endeavors, like a suspension or weight machine. Mostly you’ll find these machines in gyms, though some people do have them as part of their own home set-up. 

 

Where Can I Try Resistance Training?

You can practice resistance training just about anywhere. But if this is a new endeavor for you, we recommend you get a bit of professional guidance as you learn the ropes (or bands) and become a resistance exercise rock star. 

 

The guidance and support that you need is right here at Jack City Fitness. Located in the heart of Boise, our dedicated fitness and health center is the city’s favorite choice for a place to work out, learn new skills, and meet like-minded people in a supportive and comfortable environment. Our passionate and talented fitness coaches will make sure that you find exercises that appeal to you, and that you perform them safely and to your maximum potential. 

 

While you’re here, we’re sure that you’ll also appreciate the other perks of becoming one of our athletic partners. Once you’ve signed up with us, you’ll have complete access to our gym facility whenever you feel like working out. And when we say whenever, we really mean whenever: We’re open 24/7. 

 

You’ll also be invited to attend our many classes, get involved in themed activities, and have the chance to work out in small groups, with your entire sports team, or even remotely from your computer. We’re for you!

 

Sound good? Get in touch! We’ll invite you over so you can see what we’re talking about in person. You can even try our FREE fitness consultation — or peek into a class! It’s all waiting for you here at Jack City Fitness. We’re excited to meet you!

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A Social Connection Is More Important Than You Might Think

 

Working out is a personal journey for every athlete. Everybody has differing goals, skills, and styles of exercise that make them feel great. For some, that means weightlifting and muscle building. For others, it’s more about martial arts or yoga. Others still prefer team sports — the possible ways to move your body are as endless as types of people out there. 

 

One thing is for sure, no matter what style of exercise you prefer, your physical performance is bound to improve when you have another person (or people!) holding you accountable. In fact, this theory translates to other, non-athletic situations as well — everyone, from artists to academics, benefits from building professional or hobby-based relationships and using them to hold one another accountable for their progress. 

 

No matter what type of exercise is your workout of choice, there are many ways for you to develop the right relationship you need to both hold yourself accountable and encourage your peer(s.)  Or, if you’re more of a lone wolf when it comes to your gym time, there are options for you to explore as well. It all depends on what type of athlete you are and what your personality is like. 

 

Building Strength, Muscles, and Camaraderie

Let’s start with the traditional buddy system. If you have a person in your life with similar fitness goals to you, this can be a great way to go. It’s also ideal if you err on the side of being introverted and aren’t very keen to head to a group class or even to the gym on your own. 

 

Have a think about the people who you know. Is there anybody that you’ve discussed your physical goals or fitness routines with? They might be a good place to start — it can be a friend, a family member, or even a neighbor or a colleague.

 

Let’s say that every morning when you go out to walk your dog, you see a neighbor of yours jogging. You always wave to each other and say hi, but that’s it. Next time you see them, you could ask if they wouldn’t mind if you would join. They might be interested in being accountability buddies, so whenever one of you felt like going for a run, you could call the other to come join you. 

 

Coworkers are a great way to find an accountability buddy as well. If one of your work buddies has voiced an interest in getting more fit, try suggesting an accountability partnership. It doesn’t mean you need to do the unthinkable and actually hang out after office hours — heaven forbid. Instead, this could mean a daily power walk before lunch, or a quick stretching session together instead of a coffee break. They’re small activities, but they can make a big difference if you add them to your daily life.

 

The best part of all this? Though you initially may not have been that close with your fitness accountability buddy, it might happen naturally — and you’ll have your workout to thank. The bonding experience of hitting goals, encouraging each other’s processes, and engaging in physical activity together can create new levels of camaraderie. This is especially nice as a neighbor or colleague is a great support to have nearby — you may even find that it becomes a lifelong friendship. 

 

Undivided and Conquering

For some people, the best motivation comes from multiple sets of eyes. If you perform well under pressure, this may be a concept that you’re quite familiar with!

For people who thrive in a group setting and feel inspired to perform in front of others, you have quite a few options for accountability. 

 

 

 

If you love team sports, you’re in luck — that’s a perfect way to improve your performance through accountability. You will be growing athletically with a group of likeminded people with similar goals, and there is quite a lot you can get out of a situation like that. First of all, your pride will probably lead you to motivate yourself to perform your best in the first place. Aside from that, you can also build relationships with individual teammates in order to create the one-on-one accountability partnerships which we discussed earlier. 

Finally, you might find that some of your teammates have skills that you’ve always wanted to learn. If you’ve built a good relationship over the season, you can bet that they’ll be more than happy to teach or practice with you. You might even have a skill that you can share with them as well. 

 

 

 

If you’re social media savvy and love to bask in the glow of internet love, this one might be for you — and it can be pretty effective.

Starting your own social media account, YouTube page, or blog about your personal fitness journey is a great way to hold yourself accountable. After all, the internet is a ruthless place, and your followers will not be shy about their displeasure when you forget to post or update them about your journey. Of course, in order to create more content, you need to actually work out. You can’t disappoint the masses, after all.

The best part of all? Not only will you be motivated to exercise more (and likely be enjoying plenty of compliments about your progress), but you will also have an opportunity to meet like-minded people from all over the world by taking to the web. And we think that is pretty cool — and a great way to learn about fitness trends from other countries! 

 

 

 

Super confident in an existing athletic skill? Maybe it’s time to focus on something else. If you sign up for a fitness class in an area that you have no expertise, you might feel humbled or even embarrassed by your lack of skill at first, but that will be a great motivator. After all, you know how it feels to master a craft — and you’ll want to show your classmates and instructor exactly what you’re made of. 

 

Investing in Your Fitness

If you have a hard time motivating yourself to get moving, a financial commitment can actually be a great way to light a fire under your bum. We don’t mean that you should pay unnecessary money for something you don’t need, but rather make a few small investments that will encourage you to work out. After all, nobody likes to waste money! 

 

A few ideas:

 

 

Have you always wanted to try ballet, or maybe swing dance? Now’s your chance. Signing up for a paid class or hobby club will give you the opportunity to learn a new skill — and you’ll want to make the most of your dues, so it’s unlikely that you’ll skip it. 

 

 

 

We’d recommend starting off by looking for a local fitness center that works with your wants and needs, seems friendly, and values its athletes. Not only will some of the classes and equipment likely appeal, but it’ll be a good way to meet other people. Best of all, you can hold yourself accountable and try to make the most of your partnership with the gym. 

 

 

 

It might be a good idea to head to your favorite activewear store for some gym clothes or sneakers that make you feel attractive and confident. This way you’ll be chomping at the bit to get moving and make the most of your purchase. 

 

A Sense of Pride

Not everybody wants to involve peers in their workout process, and that’s okay too. Whether you prefer to work out solo or privately with a trained professional, there are many ways that you can hold yourself entirely accountable.

 

 

 

There’s a reason that so many educational and fitness programs encourage you to keep a journal. It does wonders for one’s motivation.

Go out and buy yourself a notebook, and dedicate it entirely to your personal fitness journey. Here, you can keep a daily record of your workout, your stats, goals, and anything else that you deem relevant to you and your process. It’s entirely private, but the sense of accomplishment and thrill that you’ll feel will be palpable as you look back on your own progress. It can really be a remarkable yet simple way to encourage yourself and see results. 

 

 

 

If writing isn’t really your thing, there are other ways to keep a private record of your progress. We know lots of athletes who keep a photographic journal of their fitness journey. This is particularly ideal if your fitness goals include weight loss or muscle building. By taking a daily selfie of your growing muscles or slimming waistline, you can keep a physical record of your progress and feel a sense of pride every time you look back. 

 

 

 

You don’t need to be vocally active in an online community to learn from it and become inspired and motivated by the journeys of others. The next time you’re knocking around on your computer, try searching for some forums and online communities that include people with your same fitness goals or people who love your athletic activity of choice. By reading their stories and what they have to say, you’ll find new ways to inspire yourself. 

 

Accountability, the Jack City Way 

If you happen to be reading this from Boise, Idaho, you’re in luck: you’re within in the Jack City limits. Even if you haven’t been to a gym in years, you’ll be in good hands — we have something for everybody, at every fitness level.

 

Here at Jack City Fitness, we don’t “do” membership. Instead, we offer partnerships to the athletes who choose to train with us. Being a Jack City partner has lots of benefits, and we’ve become the leading gym in the city! We offer 24/7 gym access to our partners, a large selection of group classes, and even special custom training and classes for those with unique needs. 

 

One of the things that we do best at Jack City is make sure that our partners are comfortably accountable. We’re here to make sure that you get the motivation you need from us, no matter what those needs may be. For some, that means personalized nutritional counseling with one of our specially trained coaches. For others, that means making new friends and workout buddies in class: we offer everything from Flexibility and Mobility to Elite Movement. 

 

Finally, many of our partners prefer to work with an actual “accountability coach.” Our fleet of coaches are all well-versed in the art of accountability, and are here to push you just the right amount. We want to help you meet your goals and motivate your performance, but we will never pressure or bully you. We know it can be a fine line for some. Our coaches are empathetic, passionate about fitness, and ready to help you become the very best athlete that you can be. 

 

Come on Over and See Us!

If you’re ready to grow your athletic performance through accountability and relationship-based motivation, get in touch with our team at Jack City Fitness today. We’ll sign you up for a free consultation, where you can tour our beautiful facility, peek into a class, and meet our passionate team of trainers and teachers that you’ll be working with if you decide to partner with us. We think you’ll love it — and we can’t wait to see what you’re made of. 

 

Your Guide to the Muscle and Mind Connection 

What is it, and how can you get started?

Are the Rumors True?

Your favorite bodybuilder has been tweeting about it all week. Your fitness coach casually mentioned it in passing this morning. Your gym buddies have been talking about it constantly. The muscle and mind connection has certainly become a hot topic in the fitness and bodybuilding world. However, for many, it’s a new concept that needs to be learned and understood. 

In a nutshell, the muscle and mind connection is pretty similar to what it sounds like. Essentially, it’s the concept of harnessing the potent strength of your own brain, and using it to enhance your physical abilities. More specifically, the MMC theory involves focusing specifically on a certain body part or muscle while undergoing training. According to enthusiasts of the technique, thinking about a specific part of the body while lifting or training can activate the targeted muscle, allowing it to be more receptive to the exercise. 

It’s an appealing theory, and it does make sense. But is it actually true in practice? As it turns out, the answer could very well be a yes. According to research done by Brad Schoenfeld and Bret Contreras, a pair of Certified Strength and Conditioning Specialists, there is quite a bit of validity to the supposed power of Mind and Muscle Connection. 

When Schoenfeld and Contreras conducted their research, they found that, especially when lifting lighter loads, it was indeed possible to use your mind to “increase activation of the target muscle.”[1]

The Power of a Focused Mind

Most fitness centers are bustling and busy places. That’s part of why so many people chose to join one instead of working out at home. It’s energizing, social, and inspiring to work out amongst your peers. However, it can be distracting— and focus is key for the Mind and Muscle Connection. From overhearing the strains of an enticing looking class, or the laughter of a few gym friends catching up after a session, to the lure of whatever soap opera is playing on the overhead television sets, there are plenty of ways to get distracted while training.

If you’re ready to try your hand (and muscles) on the MMC theory, it’s entirely possible to accomplish at a buzzing gym or fitness center. As we’ve learned more about the power of the Muscle and Mind Connection, we’ve come up with a few helpful hints for staying focused, even when it feels practically impossible:

There’s a reason that humans have been using mantras (like the famous “om”) for centuries to focus their minds, spirits, and bodies. Chanting “om” has a long spiritual history in the Hindu tradition, and is often used in yoga practice. However, it can be used in plenty of other situations, including weight training. In fact, it can be a powerful tool in harnessing the power of the Mind and Muscle connection. 

When you chant “om,” you will begin to feel a physical vibration in your chest and throat. These vibrations are thought to produce a deep sense of focus.[2]  Really, it’s a very similar concept to that of MMC, but it’s been flipped and reversed. 

The less thought you need to put into the logistics of your routine, the easier it will be to keep your mind focused on one particular muscle. After all, how can you expect to fully concentrate if you have a million concerns swirling around your brain?

A helpful way to ditch some of the background noise is to get into such a solid workout routine that you don’t even need to think twice about what comes next. You’ll just let your muscle memory do the work— it’s a symbiotic relationship, really. 

Let’s try something, just while you’re sitting and reading this. Take a moment to breathe properly. Take in a big steady breath through your nose, as deeply as you can. Hold it for a moment, and then breathe out, slowly and deliberately, through your mouth. Repeat that process for a full minute.

Do you feel a bit steadier than you did before? Calmer? More focused? 

When you truly focus on your breathing, you are giving your body a special gift. Concentrated breathing is a great way to soothe a scattered mind— it increases focus and calms the body; it can release tension and relax your muscles, hence making them more receptive to the powers of MMC. 

Grab your favorite pair of sweat-proof headphones, because it’s time to let the power of sound enhance your workout. Whether you choose a specialized workout meditation track, utilize a focus-based binaural beat, or enjoy your favorite chilled out songs, you’ll be able to unplug from your surroundings and fall deeper into a sense of concentration. 

Slow and Steady Wins in the Long Run

Your physical training routine is a personal journey, not a race. There is absolutely no reason to rush your fitness process, and that applies even more so when you are practicing the Muscle and Mind Connection theory.

As you develop your relationship with MMC, you will likely find that the more intentional and slow your actions are, the easier it is for you to connect your internal movements and thoughts with your physical ones.

This may not be what you’re used to. If you need help slowing down, it can be helpful to take advantage of the following tips:

Between sets, it’s helpful to actually flex the muscle that you’re working with. By doing this, you’re increasing blood flow to your muscles, allowing them to pump up to their fullest ability. Once they’ve been pumped up, they are thought to be more receptive to the focused, targeted MMC thinking you’re engaging in.

When you’re lifting, there’s no reason to tear through your reps. In fact, we would advise against that. Instead, take a break between each of your sets. Not only is it easier on your body, it gives your brain a much-deserved chance to reconfigure and take a break before buckling down to focus on your next set. Likely, you’ll find that taking a breather between your hard work encourages you to actually continue with the intense mental activity that you’ve been engaging in, instead of letting your concentration levels taper away.

This is a great tip for those training with lighter weights. As you work with your weights, try to take 4-5 seconds for each movement. Finally, when you hit your max contraction point, give your pose a pause. You’ll certainly feel it— and so will your growing muscles.[3]

Rethink Your Loftier Goals…and Aim for Attainable Victories

For many lifters, fitness enthusiasts, and athletes, one of the most appealing elements of the Muscle and Mind Connection is its ability to hone in on specific targets and goals, and how it helps to reach them. 

Look, we’re all for dreaming big and working towards hefty goals. However, it’s important to be realistic about the expectations you’re giving yourself. Having an ultimate goal is great, but it will be a smart idea to break your process down into smaller, more attainable targets.

When it comes to fitness, weight training, and bodybuilding, many people walk into the gym with a specific long term result in mind. Maybe your goal is to lose 50 pounds. Maybe it’s to easily lift 150. Perhaps you want a perfect six-pack or bulging pectoral muscles. That all depends on your personal needs— but the truth is, those specific goals are not actually what matters. It’s also going to be different for every person. 

No matter what your goal may be, by breaking it down into manageable and accomplishable victories, you are more able to achieve them in a successful and healthy manner.

If you’ve never broken down a set of goals before, it might seem like an overwhelming process. However, it not only can be very clarifying and a helpful way to work on achieving your targets, but also it can be fun. 

This logic can be applied to anything in your life, from finishing a massive project for school or work to learning a new skill, like an instrument or a language. No matter what the final goal may be, that’s for the finish line. Before you can hit that, you need to start brainstorming some “milestones” to hit.

What do you think you could realistically accomplish with one week’s work? One month? One year? Map it out and be honest with yourself—there’s no point of setting unrealistic milestones, as they won’t do anything to deliver you to your final target. 

When it comes to fitness goals, this can be done in quite a few ways. Start thinking of small ways to work up to your big goal. So, if that means lifting twice as much as you currently can, try working up a few extra pounds every week— and keep track of them. If your goal is shedding a few extra pounds off your own figure, give yourself a weekly weigh-in, with a small goal to hit each time. It’s important not to beat yourself up if you don’t hit your weekly goals every time— that’s why you’ve broken it into smaller pieces. Try again next week. Don’t give up— that’s never going to bring you to the finish. 

As the old adage says, “if you give a man fish, he’ll eat for a day. If you teach a man to fish, he’ll eat fish for the rest of his life.” There are plenty of ways to quickly build muscle or lose weight, but these techniques aren’t always very long lasting. It’s far wiser to hone a performance skill that can bring you to a long-term fitness goal, rather than just trying to find a quick fix. 

Utilizing the Muscle and Mind Connection technique is a great way to put this concept into practice. By giving individual muscles special attention in each training session you undertake, you are honing your individual performance— not just trying to accomplish a “big picture” goal. In turn, you’ll be developing tools and strength that can and will bring you across the finish line to your final goal.

When it comes to your body, it’s best not to take any chances. If you have a question about the best way to strengthen your body, whether it’s through the Muscle and Mind Connection, or another fitness technique that speaks to you, it’s a good idea to speak with a professional. After all, they’re the experts. 

In bustling Boise, there’s no better place to meet your fitness goals and hone your Muscle and Mind Connection than here at Jack City Fitness. By signing up for one of our exclusive partnerships, you are joining a special group of like-minded individuals who want to feel their best in a supportive and inspiring environment. 

Jack City Fitness partners are invited to have full access to our sparkling, modern gym facility—24 hours a day! That’s right; with us, your workout can revolve around your busy life— not the other way around. But that’s certainly not all. We offer a large selection of group workout classes, one-on-one training sessions, nutritional counseling, and even online coursesfor when you’re on the go.  Best of all, we offer a complimentary fitness consultationsession to every new partner. It helps us to determine your health and fitness goals, and help you achieve them in a way that works for you, your unique lifestyle and body. 

Are you ready to let your mind and body work to their fullest potential? Allow us to help make your goals a fully attainable reality! Get in touch with our team at Jack City Fitness today, and we’ll ensure that your muscles and mind are in tip-top condition. We can’t wait to show you everything we have to offer!

[1]https://www.bodybuilding.com/content/3-ways-to-build-a-better-mind-muscle-connection.html

[2]https://www.mindbodygreen.com/0-7565/om-what-is-it-why-do-we-chant-it.html

[3]https://www.bodybuilding.com/content/4-tips-to-help-train-your-brain-massive-gains-mind-muscle-connection.html

You walk into a gym, you have all the ambition in the world, and you feel like this is your time. You have the latest and greatest gear needed and as you enter the front door you hear the trainer tell you, “I’m going to help you get strong.” In your mind, you have a picture of lean muscle helping you conquer that local marathon and in the trainers mind a picture of a powerlifter moving impressive amounts of weight… Which brings up the question, what is strength?

 

Strength is such a relative term. It can be demonstrated in many different ways and developed in a variety of methods. There is no good or bad way to be strong, but there is an optimal way to achieve strength that will ensure success. When someone begins their pursuit of strength, the importance of proper programming and complete honesty is second to none. You can’t train like a bodybuilder and hope to have world class endurance on the bike, and you can’t train like a professional athlete if you’re entering the gym for the first time.

 

Before you begin, have a clear picture of what you want to accomplish. Talk to a trainer or coach who can guide you and teach you. Together you will develop a plan that will let you achieve your optimal strength! There are three keys to consider that will help you establish a mentality ready to not just begin your pursuit of strength, but continue until the end…

 

–The Goal: number one on your list for preparation. This goal is your north star: the road taking you to what you dream of becoming. The hard part of selecting a goal is essentially that you have a choice. With so many ways of being strong, you have a variety of options to choose from between completing a family hiking trip to competing in elite sport events. Choose a goal that suits your talents and abilities, one that interests you, one that you are passionate about: one that you can succeed at and enjoy in the process. With an honest goal, you can begin to come up with a plan that will help you advance towards something. Progress requires direction, and the goal points you in that direction.

 

–Specificity: when you choose your path, follow the specific ways to advance. Much like a road map, you can’t travel westward and expect to find yourself on the eastern coast line. Training like someone who is after a different goal than yourself will only take you away from what you are after. Training has no universal approach and your body will adapt to the way you train it, so if you want to run a faster mile, train like a runner, or if you want to lift heavier weights, train like a weightlifter. Talk with your trainer consistently about your program to make sure it is taking you closer to your goal. Remember to be realistic with yourself and your trainer. Being honest about where you are and where you want to be will impact your ability to succeed in the future. Everyone starts somewhere; we are all beginners at something. Starting a journey requires a beginning, the point where you will take the first step.

 

–Consistency: another key to success. You can do all the right things and have all the right tools and motivation, but if you only work towards it every so often, or when time permits, or when you remember to do so, you can’t advance sufficiently to change your body. The body needs consistent work over a long enough time to adapt and transform. Remember as well, if you train one way for only a short amount of time and then switch your routine again and again, the progress you achieve will be hindered by not giving your body enough time to adapt to the movements and performance; in essence, you’re taking steps in many different directions. Dedicate yourself to a particular method that takes you towards your goals, and see it through to the end.

 

Strength comes in many forms. The pursuit of strength is a journey that requires long periods of dedication and the way you choose to approach that journey will greatly affect your success. Be honest with yourself and work specifically to your goals; consult a professional who can help you take the best route possible. Completing your pursuit of strength is one of the most important achievements of your life as it will benefit not only your physical health, but also your successes in every other aspect of your life.

 

Every Day… A Little Stronger