Dwayne who is also known as the rock is full of confidence, charisma, and an amazing physique.
He has some secrets about his excellent body –
IMPROVEMENT IS THE KEY TO SUCCESS:-
You have to progress every day to reach the final stone. There is no end to progress. If you want some serious results like packs and abs then, push yourself to the edge. And remember to never stop. Johnson said that he works out for progress.
The rule of progression is set to improve your flexibility and your fitness level. Constantly demanding the most from the body keeps it in competition and to be better than yesterday. A workout should be such that whenever it becomes easy to do, you add a level more to push yourself through it. The more pain you give, the more gain you get, keep being cruel to yourself. But be careful about the fact that forcing too much can in return hurt you if your body is not conditioned to grow fast then move with its pace.
Also, progression is not only lifting weights, it can be adding more reps or sets to your daily routine. You can even shorten the rest time with lesser exercises or expand the rest time with a tight schedule of exercises. Now, suppose you are working with ten reps and three sets then, you can add more reps or add more sets so that you fall at some point. That is where you know how hard you have to work to reach that level. Once you reach there add some more to make it unreachable.
AGE DOESN’T DEFINE YOUR STRENGTH:-
It is a very common stereotype that once you reach forty, weight lifting will injure you. But it is different for Johnson, he said that in forty one can even get started. In your thirties, your muscles have that maturity and memory to perform best of best. At forty-four years, The People’s Champ is the proof to prove the stereotype wrong. A study showed that people aged between thirty-five and fifty gained as much as young people of age eighteen to twenty-two in a workout program of eight weeks.
Remember that even if you have equally stronger muscles, your bones and joints are delicate. So, you cannot make a sudden move as an injury would take a longer time to heal than expected.
YOUR BODY IS YOUR MASTER:-
If you training hard and you don’t listen to your body and the signs it gives then, all your gains are in vain. Johnson said that a lot of days he felt pain in many places but ignored it and instead added more weights. This was eventually heavy on him later. So he advises stopping anything that caused pain or signed anything to you. He added that pain is the way of the body to warn you.
If you force yourself over the pain, instead of benefitting it will cause a serious injury that will take longer to heal. If you feel pain then go straight home and relax or try a different thing.
CHEAT DAY SHOULD BE GRAND:-
Johnson said that he consumed a huge amount of food on cheat days and he celebrates them like grand events. He leaves nothing, he eats pizzas, burgers, ice creams, brownies, and even pancakes. Some people think cheat days may affect their growth or cause illness but he felt fine and recommended to eat like this. Research has shown that such high-calorie food doesn’t affect badly, in turn, it boosts the metabolism of the body for twenty-four hours by the production of leptin. This is the satiety hormone that stops hunger and provides us huge energy.
Also, this hormone satisfies the dopamine which gives us a good mood and motivation. It is just similar to the carrot and stick theory in which people performing well get a carrot and the bad performers just get a stick. So, when you reward your body once every week, you are motivated to work out for longer. Johnson even had tequila on his cheat days, as he couldn’t resist he would lip the bottle to satisfy the rush of his body. The advice is to keep the proportion eighty-twenty percent, eighty percent is healthy and the other twenty is the food you like.
PUT FULL EFFORT:-
If you go to the gym and put in your half effort, you get the only half outcome. But for those, who have no time, rely completely on the gym. Whenever you are in the gym, put in your best efforts and see the results as desired. Have you lost your route to success? Don’t panic, make a target goal set, and divide the to-do list accordingly every day.
It has been seen that a to-do list or a goal helps a person stay motivated till he or she reaches the goal. It’s a psychological fact, you commit and your brain directs you to work towards your goal. A goal is fine but the division of stepping stones is much more important than that. If you add to your goal variably, it will not work effectively. For example, if you want to add twenty kilograms to your squat in four weeks, set a goal of adding five kilograms every week.
VARY YOUR ROUTINE:-
When you perform a particular workout routine every day, your body gets accustomed to it and finally stops working on you. The crueler you are to your body, the quicker you adapt to your changes. The best way is to cycle a huge set of exercises with varied reps and sets.
SHORTER WORKOUT SESSIONS ARE MORE EFFECTIVE:-
If you think that a three hours long workout session will give you more gains then you are wrong. Exactly after forty minutes, your testosterone levels start declining and cortisol levels rise. Testosterone is also known as a muscle-building hormone while cortisol destroys muscles and is responsible for storing fat.
VARY YOUR REST TIME:-
To keep gaining muscles, this is also, an effective way for your body to adapt. For example, if you rested for two minutes, you can now rest for one minute between sets. If you get accustomed to it, change your plan again in different sets and reps with different rest times. You will soon find a change in your stamina.
CARDIO SHOULD BE MINIMUM:-
There are various benefits to cardiovascular exercises but there are drawbacks too. The most highlighted one is – it will start using the nutrients that were for muscle gain. You can do it twice or thrice a week for twenty to thirty minutes.
Home guide –
https://strengthtrainings.com/2020/12/20/home-strength-training-guide/
