ALL GAIN, NO PAIN: The Over-40 Man's Comeback Guide to Rebuild Your Body After Pain, Injury, or Physical Therapy by Hartman Bill

Author:Hartman, Bill [Hartman, Bill]
Language: eng
Format: epub
Publisher: Personal Record Press LLC
Published: 2017-09-20T16:00:00+00:00

Section 3

The All Gain Principles: Building Resistance

14

How to Build Resistance : The All Gain Principles

Key Points

All Gain Principle #1: Establish and Maintain your Foundation of Resilience

All Gain Principle #2: Appreciate Muscle

All Gain Principle #3: Manage Intensity

All Gain Principle #4: Emphasize your Primary Exercises

All Gain Principle #5: Modify Exercises to avoid pain and maintain intensity

All Gain Principle #6: Monitor Your Progress

Just as we defined resilience in the no pain principles, Webster provides us an excellent definition of resistance to lead into the All Gain Principles. Resistance is defined as the refusal to accept or comply with something; the attempt to prevent something by action or argument. I think this is an excellent representation of one of our goals as we age. We can’t stop the aging process, but we can refuse to submit to some of its consequences.

We can remain mobile and strong throughout our lives. We need not gain the typical “X” pounds of fat per year that is considered the norm. Rather, we’ll enhance our physical appearance through improved muscularity and reduced body fat. The All Gain Principles to follow will raise our tolerance in the battle against daily stressors, and restore the vigor we thought lost to increasing age.

As I did with the No Pain Principles, I’ll briefly outline the All Gain Principles and then expand on each of them in their own chapters.

All Gain Principle #1: Establish and Maintain your Foundation of Resilience

It may seem unnecessary to begin the All Gain Principles with a reiteration of the preceding section, but it is that important that the No Pain Principles become locked in as daily and weekly behaviors. The foundation that they provide in managing stress is essential for progress. It is only in recovery that energy, muscle mass, and body composition can be enhanced.

If you can’t bounce back after experiencing a stressor, the “All Gain” portion of the All Gain, No Pain Program does not exist.

All Gain Principle #2: Appreciate Muscle

It is essential that we maintain and enhance our muscle mass as we age. Heart health is obviously important. Brain health is too. Neither exists without the ability to move. We tend to move less as we age and limit our physical challenges, thus the commonplace and “expected” deterioration seen in our ever-aging population. This does not have to be the norm.

Strategies to maintain and even gain muscle both enhances our physicality and protects against stress. How we organize our efforts to maintain and gain muscle, feel better, and move better also rely how we manage the next principle.

All Gain Principle #3: Manage Intensity

Intensity is our friend. It enhances muscle mass and our ability to produce and utilize energy. Properly applied, intensity protects us against stress. However, intensity itself is a stressor, and therefore, must be managed. Too much intensity consumes our body’s resources, impairing our ability to recover. The result is decline, discomfort, and destruction rather than progress, enjoyment, and well-being.

All Gain, No Pain is not short on intensity. It is one of the more satisfying aspects in your return to regular exercise.

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