Interviewer: Sifu, may I ask you about the most appropriate mindset of focus for training our fitness?
Sifu: Sure. First of all you have to assess your fitness level. You need to know this for two reasons: so that you can train appropriately using the correct exercises, number of repetitions, exercises, duration, frequency and intensity of your training sessions, appropriate progression and challenge; secondly, so that you can chart your progress from your base-line. Then you need to learn and to monitor optimal exercise form and how your muscles and joints feel.
Interviewer: Could you elaborate on those points please, sifu?
Sifu: Yes, certainly. In terms of exercise form there are ways to perform exercises that simply “get it done” and there are optimal ways. You can injure yourself or increase the risk of injury with incorrect form. Gyms are full of big guys, often naturally big, who spread a lot of training myths that are time wasting and often potentially dangerous. Some even recommend you use illegal steroids. That would be very foolish and dangerous. You have to research sport science findings rather than follow the gym rat myths. You waste time if you use incorrect form. And, incorrect form also reduces your results. Why waste time? Why waste effort? There are ways to perform exercises that maximize your results. They make it more difficult to perform the exercises but they enhance results. You need to either do the research that I’ve done or learn what I have if you want to get the best outcome from your effort and time. We don’t have to re-invent the wheel. There are a few gurus who’ve really done their homework tapping into the data bases of sports physiologists and various experts in sports specializations. I’ve picked their minds and pass it on to my students.
Interviewer: Great! And what about monitoring how your muscles and joints feel?
Sifu: Well, you need to be aware of how your muscles should feel under stress and the burn from lactic acid build-up. You need to know the difference between the pain of lactic acid burn and pain associated with injury. You need to know how to assess when to stop so you don’t run the risk of injury or of excessive post-workout soreness. You need to focus on the muscle that you’re training and make sure that the exercise is stressing the muscle or muscle group and isn’t being transferred to other areas. This is especially so if you're a beginner. You don't want to train too hard initially You need to train - not strain.
Interviewer: What other factors are important, sifu?
Sifu: Effort. I guess that one is obvious. It is far too easy to get into a groove and not keep pushing yourself. Each and every workout you have to push yourself. Training means that you have to be uncomfortable. You simply must experience the burn. You aren’t really training unless it is uncomfortable, unless you experience the burn and your muscles pump full of blood. Once you become more accustomed to your training then you have to move from your beginner training to intermediate and advanced levels. These are defined not so much by different exercises but by increased load, increased numbers of reps and sets, shorter rest periods. You also need to be aware of your joints so that you don’t strain them. Our way of training progressively strengthens our tendons and avoids damaging joints. Working with heavy weights, which we avoid, can damage your joints over time if you perform exercises improperly, over-train, or have a pre-existing injury or genetic weakness. So you have to be aware of these things.
Interviewer: What ought we be thinking? What attitudinal mindset should we have, sifu?
Sifu: We should develop and maintain positive attitudes about our body. Even if you are overweight, underweight, or out of shape, you must still think positively - you can change. Look ahead to when your training will change your body and mould it to your will. We shouldn’t expect instant or rapid results. Changes from training necessarily take time – not weeks as much as months or even years. But they do come if you persist in correct training and balance it with correct nutrition and adequate recuperation and rest. If you have a negative attitude then results will come slowly and you’ll be more likely to be disillusioned and skip or drop your training. You have to expect that results will come slowly. So, perseverance is also crucial. We have to train even if we don’t feel like it. Naturally, if you’re injured you should take a rest. If you have an injured body part you may be able to train other body parts. But, wherever possible, don’t miss training simply because you don’t feel like it. Use lighter weights or do fewer reps or sets if you’re tired. But, train. I occasionally don’t feel like training – but I force myself to do it. You feel better afterwards.
Interviewer: Does there come a time when you can stop training?
Sifu: Does there come a time when you can stop brushing your teeth? (Laughs). The answer is “no”.
Interviewer: (Laughs) Point taken! Well, thank you for the interview, sifu.
Sifu: My pleasure!