I took a hard dose of my own advice this evening.
Anyone that reads this regularly knows that I am a very keep it basic/keep it real for results type of guy. There isn’t magic potions on this site, no 5 minute fixes. Just basic ways to make lasting changes in your life. I attempted to think outside this box today.
“Sorry man, I can’t hit happy hour with you. It’s Thursday which means I need to work my supraspinatus at the gym tonight.”
I am a firm believer that results can be very simple to achieve and the biggest thing that does not produce results is the lack of action. There are many trainers out there that are focused on trying to show you they know the human anatomy rather than showing you how to get results. I am sorry, but those exercises to work your rotators cuffs really are not going to get the results you need, unless you are an athlete or a bodybuilder. In the same manner, trying to work the 3 heads of the tri, or the 4 muscles of the quad, or the inner muscles of the abs, won’t really get you the results you need. Yeah, they will produce some results, but how many hours do you want to spend in the gym? Are you really going to dedicate a whole gym session to the quad? Unless you are body builder, the answer is no.
Most people don’t want to spend hours in the gym to get results. Let’s face it, if someone created a workout plan that got you in the best shape of your life in 5 minutes, you would buy that right now. Sadly, there are no plans that I know of that will do that (that work).
So what is the next best thing? Focus your weights on large muscles. These include calf, quad, hamstring, back, back, shoulders, biceps and triceps. That is really all you need to get a good workout.
And when you work out big muscles, just workout the big muscles! You don’t need to do an Arnold Press, lateral raises, front raises and bent over lateral raises to feel the burn in your shoulder. That is honestly just overkill. Grab a weight, and lift it 12-15 times over your head, rest, do it two more times. Move on to the next muscles. Like I have said before, it isn’t rocket science.
Get in. Blow up. Get out. Stop focusing on the little details and you will produce bigger results.
I am a huge fan of working out at home. I hate the gym. I think the gym is becoming more of a social gathering than a place to work out. To me, working out is meditation. And it is hard to meditate when people are yelling and grunt. But I understand that some people just do not have the space to work out at home. Here are some guidelines to follow while you are at the gym, to ensure that you get the most out of your work, and save the socializing for later. This list is courtesy of Jamie Nischan via LifeHack.org
If you’re going to venture into the forest it would seem smart to have a general idea of where you are going and why you are going there. The first question you must ask yourself is “why”? Why are you even working out? It sounds simple but if you cannot come up with a good enough answer than you may be wasting your time. You see, if you are working out based on other people’s values of what a healthy lifestyle is, then you may be setting yourself up for failure. Once you understand why then you must figure out what you would like the end result to be. You should choose something specific and you should write it down. How many pounds would you like to lose? What size clothes do you want to fit in? How many points off your cholesterol would you like to drop? Ask yourself specific questions and have answers for them. Next you must decide when you would like to have reached these goals. Create specific times and dates. Mark them down on your calendar.
Once you know where you want to go you must now figure out the path you would like to take to get there. In fitness there are many paths to choose from and it can be quite confusing. While some paths may be quicker or more appropriate to take then others it is most important to just pick one and stay with it. Every time you enter that gym have a clear idea of what is going to happen. Know what pieces of equipment you need to use, know how many sets and reps you must perform and have a good idea how long it should take you to complete the workout.
There will be times when it may seem hard to stay on track. Whether you’re traveling, someone is using a piece of equipment you need to use, or work gets in the way. It will be important for you to learn to improvise in these situations. Plan ahead when traveling, have alternate exercises in mind, and learn to adapt when change occurs. But in the end, always trust in the course you have previously mapped out for yourself. Come back to it and adhere to it as accurately as possible.
Always keep a fitness journal. Otherwise you will find it very hard to keep track of where you have been and where you are going. Write down all exercises performed, how much weight used, how you felt, and if you think you can do better the next time you workout. This is one of the most overlooked and powerful tools when it comes to attaining your goals.
Fitness is all about getting from point A to point B. Unless you have a clear and defined path to get from one to the other you will find yourself going in circles. Using the tips outlined above create yourself your own fitness map and stick to it until you reach your destination.
