Saturday, February 21, 2009

Be Fit For His Glory!

Stay Alive All Your Life

By Abraham Israel

Action is necessary to defeat the daily assaults of doubts, hesitation, fear, worry and Spiritual depression; all of which block the road to complete fulfillment.

We should have faith and the power of positive thinking along with the action done below. Jesus himself said,
"I am come that you might have life, and that you might have it more abundantly." (John 10:10, Personalized).

First agree with the will of God and say now, 'It is the will of God for me to stay fit and alive and have healthy life by enjoying the abundant life through Jesus Christ, who has given me self control and discipline as a gift to achieve excellence and glorify Him on earth.'

We should be engaged daily in the 'professional people of the art formula' for progress. In fact, it believes there can be no formula, there can be honest trials. Trials based on experience. Trials charged by vision. Trials driven by dreams.

I'd like to encourage you to broaden your view of exercise, and to think of it as an ongoing journey rather than a means to get to one specific destination. Fitness has so much more to offer than a simple change in appearance.

Study after study shows a correlation between regular physical activity and a reduction in cardio vascular disease, colon cancer, type 2 (adult one) diabetes, breast cancer and osteoporosis, in addition to obesity.

"...Workouts in the gymnasium are [very] useful [as long as we live in this earth], but a disciplined life in God is far more so [because the spiritual exercise will help you achieve fitness in the physical though self-control and discipline], making you fit both today and forever." (1 Tim 4:8, The Message).

True success and lasting weight loss can only occur as you discipline yourself and develop self-control by the power of the Holy Spirit. Even now ask the Holy Spirit, 'Holy Spirit you are my helper, help me discipline my self and develop self-control in Jesus name. Amen.' Holy Spirit is your personal trainer who has been sent to you by Jesus, to help you live the abundant life that has been given to you already. This art of living life that we learn through the Holy Spirit, will help us experience the reality of enjoying the abundant life of God everyday on earth. Through God's help you can stay fit but only if you are able to make this exercise a lifelong habit.

Schedule exercise as you would any other important appointment. If you have 30-60 minutes work out on your calender at least four times a week, you'll be on your way to better health- and a slimmer body. Champions are champions because of one single factor persistence. Say, 'I am a champion in Christ Jesus because of the empowerment of the Holy Spirit upon me.'

Taking the first step is easy. It is sustaining the pace that is difficult. One step at a time is a better approach, and a practical too (Matt 6:34). You really need the constant strength of the Holy Spirit to sustain yourself and be effective in this life. So always when ever you need help, ask the Holy Spirit who is your personal trainer as long as you live in this earth.

All the aerobics and weight training are all part of the work out.


1. Swimming

2. Jogging & Walking

3. Cycling

4. Step-Up and Step-Down Climbing

5. Mountaineering.

6. All sports activities and games such as basket ball, volley ball, tennis, cricket, football...etc.

7. Stretching and dancing.

Weight Training

Chest Dumbbell Exercises

Flat Chest Presses

1. Lying flat on bench, hold the dumbbells directly above chest, arms extended.

2. Lower dumbbells to chest in a controlled manner.

3. Press dumbbells back to starting position and repeat.

4. Avoid locking elbows.

Incline Chest Presses

1. Adjust bench to an incline of 30 to 45 degrees.

2. Repeat as above.

Flat Chest Flies

1. Lying flat on bench, hold dumbbells directly above chest.

2. Bend elbows slightly and maintain throughout the exercise.

3. Open arms to sides. Elbows should remain 'locked' in a slightly flexed position.

4. When upper arms are parallel to floor, return the weights to the starting position and repeat.

Incline Chest Flies

1. Adjust bench to an incline of 30 to 45 degrees.

2. Repeat as above.

Shoulder Dumbbell Exercises

Seated Shoulder Presses

1. Sit upright on bench with dumbbells over head. Make sure back is flat.


2. Lower dumbbells slowly to shoulders.

3. When arms are at 90 degrees, press the dumbbells back up and repeat.

Lateral Raises

1. Stand upright, knees slightly bent, shoulder width apart, holding dumbbells at sides.

2. Bend elbows slightly and raise the dumbbells out to sides. Keep elbows slightly bent throughout.

3. When arms are parallel to floor, slowly lower back and repeat.

Reverse Flies

1. Sit on edge of bench, feet flat on the floor. Bend over so chest is almost resting on thighs.

2. Hold dumbbells next to feet and bend arms slightly. Open arms out keeping elbows bent.

3. When arms are parallel to floor, slowly lower dumbbells back.

Front Raises

1. Stand upright, knees slightly bent, shoulder width apart. Palms should be towards thighs.

2. Raise one dumbbell directly in front of you.

3. When arm is parallel to ground lower dumbbell slowly back. Repeat with the other arm.

Back Dumbbell Exercises

Dead Lifts

1. Stand upright, feet shoulder width apart, knees slightly bent.

2. Bend lower back and knees to lower the weights down your legs. Back must remain flat, lower back should be arched inwards slightly. Keep head up throughout exercise.

3. Stand upright using lower back and legs, maintaining flat back and keeping your head up.

Single Arm Row

1. Stand upright next to bench. Place one knee and hand on bench. Upper body should be parallel to floor.

2. Hold one dumbbell with arm extended.

3. Raise dumbbell up to your midsection keeping back still throughout movement.

4. Slowly lower dumbbell to start position and repeat. After desired number of reps repeat for other arm.

Lying Bent Over Rows

1. Lie face down on a flat or slightly inclined bench. Hold two dumbbells and let arms hang down.

2. Pull dumbbells up towards chest.

3. Slowly lower dumbbells back down and repeat.

Trapezius Dumbbell Exercises

Upright Rows

1. Stand upright, feet shoulder width apart, knees slightly bent.

2. Keeping dumbbells close to body, raise them to chin.

3. Hold for a count of 2 and slowly lower to start position and repeat.


1. Stand upright, feet shoulder width apart, knees slightly bent.

2. Keeping arms straight 'shrug' shoulders as high as possible and hold for a count of 3.

3. Relax and repeat.

4. Do not roll shoulders backwards as you shrug up.

Biceps Dumbbell Exercises

Decline Seated Bicep Curls

1. Adjust bench to a 45 degree incline.

2. Hold dumbbells at sides. Arms should be fully extended.

3. Keep elbows close to body and curl weight up by bending elblows.

4. Slowly lower dumbbells and repeat.

Hammer curls

1. Stand upright with dumbells at sides.

2. Turn palms inward so they face body.

3. Curl dumbbells up slowly keeping your elbows close to sides.

Preacher Curls

1. Set bench so back rest is approx 45 degrees.

2. Stand behind the bench. Holding dumbbell rest back of upper arm on back rest, arm fully extended.

3. Keep back of upper arm against back rest and curl dumbbell up towards face.

4. Slowly lower dumbbell until arm is not quite fully extended and repeat for desired number of reps before switching arms.

Concentration Curls

1. Sit on edge of bench with feet flat on the floor.

2. Holding dumbbell place elbow on inside of thigh, just above knee.

3. Curl dumbbell up towards your face. Do not swing back as you lift the weight.

4. Slowly lower the weight and repeat for desired number of reps before switching arms.

Triceps Dumbbell Exercises

Overhead Triceps Extensions

1. Stand upright, feet shoulder width apart.

2. Hold dumbbell directly above head with arm fully extended. Clasp elbow with free hand for support.

3. Slowly let elbow fold so dumbbell is lowered behind head.

4. Extend arm back to starting position. Repeat for the desired number of reps and switch arms.

French Presses

1. Lie flat on bench. Hold dumbbells directly above chest with palms facing each other. Dumbbells should be just about touching each other.

2. Keeping your shoulders locked, let your elbows fold so dumbbells are lowered down to either side of head.

3. Extend both your arms back to start position and repeat.

Triceps Kickbacks

1. Stand upright next to bench. Place one arm and leg on bench. Upper body should be parallel to ground.

2. Holding dumbbell raise elbow so upper arm is parallel to ground. Elbow should be bent at right angles.

3. Extend elbow so entire arm is parallel to ground.

4. Slowly return to start position and repeat for desired number of reps before changing arms.

Leg Dumbbell Exercises

Half Squats

1. Holding dumbbells at sides, stand upright with your feet shoulder width apart.

2. Bend from knees until thighs are almost parallel to the ground (avoid letting knees turn inwards).

3. Keep back flat, lower back slightly arched inwards and head up.

4. Return to upright position and repeat.

Dumbbell Lunges

1. Holding dumbbells at sides, stand upright with feet slightly less than shoulder width apart.

2. Step forward about 2 feet with one foot and bend knee to about 90 degrees. As you plant your foot bend trailing knee so it nearly touches floor.

3. Push off with front foot to return to starting position.

4. Repeat for the desired number of reps and change legs.

Calf Dumbbell Exercises

Single Leg Calf Presses

1. Set the back rest to upright position. Holding dumbbell in one hand at side, place other hand on top of bench for support.

2. Stand on one foot on edge of bench frame.

3. Stand up on tip toe using free hand to balance yourself. Do not to push yourself up with your hand.

4. Slowly lower yourself to the ground and repeat for desired number of reps before changing legs.

Seated Calf Raises

1. Sit on the edge of the bench, feet flat on the floor about 12 inches apart.

2. Rest dumbells on thighs while keeping hold of them.

3. While staying seated raise heels by just using toes.

4. Lower your heels to the ground and repeat.

As you you keep exercising, never forget to remember, 'Winners never quit, Quitters never win.' 


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