Fitness Tips For Bodybuilding and Weight Training

Increasing muscle strength and size are synonymous with weightlifting and bodybuilding. However, weightlifting and bodybuilding offer other fitness benefits as well. Aside from developing strength, you can also improve your stamina and endurance and decrease body fat. If you would want to start or just starting out with weight training, make sure to follow these essential tips to maximize your results.

1. Set reasonable goals. You’ll only be disappointed if you think you can achieve your desired results in a short time. Weight lifting takes time and effort. Devise a program that you can commit to for several weeks, based on how much time you can invest in training

2. Balance your program with cardio routines. Doing cardiovascular workouts will supplement your strength training as you develop stamina, endurance and even flexibility. Try to do 3 to 4 cardio exercise sessions per week, each lasting 30 minutes long.

3. Diversify your training. Author Bill Pearl of “Getting Stronger”, a bodybuilding and weight lifting book, underscores the importance of altering or changing routines regularly. Change your training every four to six weeks to work out different muscle groups and keep your training sessions fresh and enjoyable.

4. Wear the right attire. Injuries can be avoided by wearing proper gym attire. Just make sure you are comfortable with your clothes and shoes. Consider buying quality training apparel and gear.

5. Measure your results. Measuring your results helps in increasing your motivation and long-term commitment because the practice allows you to see your progress concretely. Consider keeping a workout log, measuring your body before and after a workout, and taking photos of yourself to keep track of your progress.

6. Mental Training. You might think that weight training and bodybuilding is purely physical, but your training would also involve a great deal of your mind as well. You would need self-discipline to stick with your program. You would also need determination and concentration to go through pain and difficulties. You would inevitably develop mental toughness as you push yourself to your physical limits.

You would need to invest effort and time to get your desired results out of bodybuilding and weight training. You can achieve your results faster by creating a solid training program, follow your training schedule and by applying fundamental fitness principles.

Romance in the Law Office

We’ve all heard tales of office Christmas parties that ran amuck. Coworkers get caught making out in the copy room or a storage closet. Reports of after-hours office frolicking run like wildfire through the halls and floors of businesses. These shenanigans occur in all types of companies.Office romance isn’t only the tipsy pawing of revelers. Coworkers date. They even marry.Does office romance negatively affect office atmosphere and the service provided? I’d like to share a work story, and you can tell me if you think office romance is detrimental.One time, at band camp…no, not really, but it definitely left me feeling LIKE I was at bamp camp…For a time, I worked for a satellite office of a large law firm. I was the legal secretary for a husband and wife team. Being assigned to two attorneys married to each other was…interesting, to say the least. The entire staff could tell in the first two minutes on Monday mornings how their weekends went. If it had been a bad weekend, I was offered condolences.The thermostat which controlled both of their offices was located in husband-attorney’s office. My desk was conveniently across from their doors. One particular “bad weekend” Monday morning, Mrs. Attorney came out to my station and said, “Would you tell HIM to turn up the heat, I’m cold,” and returned immediately to her office, shutting the door firmly behind her.I stopped typing, fully aware that our close proximity created the strong likelihood that Mr. Attorney had already heard what she said. I was also aware that the secretary behind me had stopped typing as well. The day’s antics had begun.I stood up, smoothed my blouse, and ventured into Mr. Attorney’s office. He was typing and didn’t immediately acknowledge my presence. Finally, he said, “…yes?” I dutifully delivered the message. Silence reigned. Well, silence reigned in those four walls. I heard shuffling and whispers as staff began clustering near my station.Mr. Attorney swiveled his chair to face me, peering at me over his glasses. “Do tell, if you will, my lovely wife that if she had dressed appropriately for the weather, she wouldn’t now be complaining that she is cold.”Silence reigned everywhere.I walked out of his office. Exchanging glances with my coworkers who were poised to scatter but too curious to immediately beat a retreat, I veered right and knocked on Mrs. Attorney’s door. I gained entrance, and dutifully delivered the quoted reply. Silence reigned again. Coworker shuffling had ceased at that point. All ears were at attention.Mrs. Attorney said, in a voice an octave higher, “Will you please inform him that my state of dress is none of his business and that if he ignores a reasonable request it will not bode well this evening.”I returned to Mr. Attorney’s doorway, repeating Mrs. Attorney’s words. His response was, “All reasonable requests are considered. It is the unreasonable requests that are denied, in toto.”I updated Mrs. Attorney and announced that I was going back to my desk, to work (while wondering if emphasis on “work” filtered through).My fingers typed senseless words on the screen as the thermostat dance began. She walked in his office, flipped the control and went back into her office. The sound of the heat kicking in muted the return of coworker shuffling. They backed away but remained a rapt audience.His chair squeaked as he got up, turned the heat off, and sat down with more squeaking.Heels clicked (which was pretty amazing since the floors were carpeted) as she made another control-flipping appearance.I chose to take my morning break earlier than usual that morning.Yes, I believe office romance definitely affects office atmosphere. Based on my personal observation, it affects client service as well.

Contemporary Security Management by John J Fay

The main word to notice in the title of “Contemporary Security Management” by John J. Fay is the word management. This is a college type textbook for those in security management. Please take this into consideration if you are thinking this is either a book on security, or a popular type management book. It does not fit those categories. Therefore, if that is what you are looking for, you will need to look elsewhere. However, if you are studying to be employed in security management, are enrolled in a class that is using this text, or happen to want a college style textbook on the topic for self-study because you are employed in such a position, this is a very detailed and good book on the topic.Many large organizations, and now even smaller ones, have a security department. This text teaches security professionals how to operate an efficient security department and how to collaborate smoothly with other groups inside and outside their own organization. The book provides a comprehensive introduction to security and IT security management principles, which overlap with other management principles. So this is a management text aimed at the Chief Security Officer or others in positions in the security industry that aim for management.Like many college textbooks, each chapter starts with a brief section on what you will learn, and ends with review questions and references. There are ample side bars, check lists, and graphs throughout. The book’s four hundred and fifty pages are divided into twenty-five chapters. These include: Historical Roots, Organizing, Managing People, Leadership and Management Skills, Strategy, Budget Management, Managing Change, Making Decisions, Managing Risks, Managing Guard Operations, Managing Physical Security, Managing Access Control, Managing Investigations, Pre-Employment Screening, Emergency Management, Business Continuity, Managing Information Security, Substance Abuse, Executive Protection, Workplace Violence, Employee Awareness Program, Vulnerability Assessment, Security Program Design, Critical Infrastructures and Key Resources, and The Terrorist Threat. The book also contains an Index at the end.If you are not a professional actively working in such a position, needing guidance, or if you are not in a class where this book is required, you may find the reading a bit tedious, like many management text books. (I read quite a few getting my undergraduate degree in Business Administration with a management emphasis.) And a lot of the management principles, such as hiring people and dealing with budgets are universal, not just to security management, so don’t get this book thinking it is all about security.Bottom line, if you are in the security management field, or want to enter that field, this is a comprehensive textbook on the topic. There is a lot of useful information in this single volume, and it will be very valuable for those working in such management positions.