There is no such thing as the perfect technique or the perfect workout plan except the workout plan that works best for you!
Don’t get too caught up on why a certain plan that may work for someone else perfectly does not work for you. Every person has a different body type and will react to different strategies and techniques.
What one person eats may help them gain muscle while it may cause you to gain fat and that is ok as long as you are paying attention to how your body is reacting.
You will want to make sure that you are testing what is working and what is not working. Don’t overcomplicate things when it comes to your fitness results because at the end of the day fitness should be adding value to your life and be something that you have a positive association with.
Don’t train yourself to hate nutrition or exercise because you are being too strict or hard on yourself because you didn’t do everything perfect. No one is perfect including personal trainers and fitness models that you see in magazines and tv.
Your mindset will make or break your results if you are not careful and pay attention to what you are saying and how you are training your mind to associate things.
An example would be, how most people think about “eating healthy”, they automatically think of restriction and starvation. They think about all of the foods that they enjoy eating and how they will NEVER be able to eat those foods again and have “fun”.
The major pitfall with this mindset is you are training your mind to think that eating healthy is bad and, that will cause you to avoid making the necessary changes or even worse, make you hate every second of your program until you get frustrated and quit and then the guilt comes on.
So use the fundamentals of exercise and nutrition but don’t get too stuck on one certain ”correct” way and test what works best for your body.
Fitness is a lifestyle and when you think about all of the contributing factors that go into being healthy you will see that making sure you are paying attention to some of the details will make a big difference.
Many people want to increase their energy in their life and feel better overall when it comes to their work, relationship, or home life. One of the best ways to increase your energy is to see how you feel after you do certain activities or eat certain foods.
The first key to feeling fulfilled in your fitness progress is to not think you have to be perfect or that you cannot make any mistakes. You are in this for the long haul therefore take every situation as a way to learn how to operate your body.
If you notice that eating certain foods whether it be red meat, sugar or pasta makes you feel sluggish or makes you feel energetic then take a note of that and jot that down as a success strategy for you.
Next is pay attention to your cardio activities and getting them in throughout the week. Cardio does not have to just be the bike or treadmill.
It can be things such as hiking, walking trails, playing basketball, and swimming. Find the activities that make you happy and make you feel your best. This is extremely important if you are going to be successful in fitness over the long haul.
Next make sure that you get weight training in a few times per week to ensure that you are keeping your muscle mass and tone. In my personal experience weight training is one of the best ways for me to relax and relieve tension.
Weight training is actually my number one go to move for me to relieve stress and anxiety. It works for me every time and the strategy I use is variety and high intensity to give me the best effects.
Keep a positive attitude by reading positive books and listening to positive audios. Your mental clarity and “free mental space” is extremely important and can help to keep your cortisol levels down.
Remember high cortisol levels increase your body fat and make you feel that “stressed” feeling.
Study yourself to find what works best for you and come up with your own success strategy that you can refer back to for the rest of your life.
The easiest way to be able to know when it is time to switch your workouts is when you feel that the workout is starting to get easier. You know the workouts are getting easier when you feel like you are giving 50% even though you are pushing.
It is your body telling you that you are accustomed to what you are putting it through and it is time to switch it up. Remember the best ways to switch up your workouts is usually either increasing your weight or decreasing your rest time in between sets.
I am a firm believer in making sure that you are tracking your very own body’s progress and that you are not just blindly following someone else’s workout because it works for them.
What works for someone else’s body may not work the same for you, just like if someone takes a certain supplement or medication and it has different effects.
The easiest way to remind yourself to switch up your workout is to analyze your routine and how your body feels every 4 weeks or so.
The following questions may help in guiding you to make the decision to switch it up.
Are you feeling bored when you perform your routine?
Do you feel comfortable during your routine?
Are you doing the same exercises in the same order?
Are your results plummeting or coming to a plateau?
Do you feel unmotivated to go to the gym?
These questions will help guide you to see if it is time for your routine to switch. Good luck.
First what I recommend is that you get a journal and you start documenting what your goals are and get very clear on what it is you want to achieve first.
A common mistake people make is they get started on some form of workout program without clearly defining what it is that they want to accomplish.
You need to know how much weight loss/gain you want, what you want your body to look like, how you will measure your success, what your reward systems will be, what is your plan when you reach an obstacle, how will you change your belief systems, and how often will you measure these results.
If you do not have all of these in place then I suggest that you do not get started until you do. Most people for some reason or another are anti writing their goals down. But what you will find when you write down your goals is you will have more clarity.
Next test your body fat and weight to give you a starting point. This is a crucial step because this will give you the true numbers to measure and see how you are progressing.
After you test your body fat and get weighed I want you to then get yourself on a fitness program of some sort. If you do not know where to start my book can help
You can also go hire a personal trainer which I highly recommend or get a fitness dvd. The key to getting the results you want is to get started on something and have a plan.
Whatever you do DO NOT just wing it. If you have no plan, then plan to fail.
After you get a workout program I want you to get a nutrition program set up. Seeing a nutritionist can really help with your accountability and direction when it comes to reaching your goals. Remember the clearer you are about what you are supposed to be doing for your goals the more successful you will be.
After you get a nutrition program set up I want you to invest in a gym membership if possible. The reason why I suggest this, is the gym’s environment will support you in staying motivated. You are essentially becoming a part of a mastermind group which is a group of like minded individuals who are striving for the same goals.
When you get all of this put into place and you have your plan, I want you to give yourself at least a year to start to see SIGNIFICANT changes in your lifestyle and results.
Invest in yourself and in your future. Your health is the best investment you can make.
Many people do not like the idea of getting older, fatter, and less attractive. These are things that give many of us the fear of getting old. Sometimes you may wake up in the morning and think to yourself that life is just passing you by and you are not ready to be “maturing” at the rate you are.
What most people know about working out is it definitely helps them with getting more muscle, less body fat, and an increase in energy and vitality.
But a huge benefit that they may not know is by keeping a healthy and fit lifestyle, you will age better because working out and challenging yourself keeps your hormones optimally functioning.
When you are getting older each year, if you do not exercise and take care of your body then you will lose muscle mass and also reduce your body’s natural fat burning/muscle building hormones EVERY year.
If you are serious about keeping a young and healthy appearance and staying as attractive and confident as possible then follow these tips below
- have a well balanced weight training program where you are progressively challenging your muscles each week and perform these workouts at least 3 times per week
-make sure you are proactively working on getting better and deeper rest so you can recover from your workouts
-keep nutrition simple by eating healthy greens, quality lean proteins, healthy fats, and keeping the word “balanced” stuck in your head.
-challenge yourself by doing cardio work to keep your heart and cardiovascular system healthy
-be sure to stretch before, during, and after your workouts to improve/maintain optimal flexibility
-if possible get a massage once a month
If you would like more strategies on how you could get the results you want for the long term then buy my book http://www.amazon.com/books/dp/1938301234
Below is an exercise routine that I put an advanced client through today to help to get his body fat percentage from 10% to 8%. We are putting his body through high intensity training coupled with a nutritionist that is analyzing his diet to make sure that he is eating the correct foods for his body.
My philosophy is that everyone’s body is different and that we cannot all train the exact same way and get the same result. You have to test, test, test to see what your body reacts to.
If you are serious about getting the results that you want then I recommend that you start logging down your exercises and seeing how your body feels and how you feel the next day. Below is a workout that I would like you to try and see how you do.
Do each exercise for 30 seconds for as many reps as you can and do 3 sets each before moving on to the next exercise.The rest period in between sets should be 20-30 seconds maximum.
Make sure to choose moderate weight that is challenging. You will know you are doing it right when your heart rate is up.
When you do the stair runs make sure you are holding dumbbells above your head or on your shoulders to add a different dynamic to your workout and really incorporate your core.
By pushing yourself in your workouts, you will build mental toughness AND it can also be a reflection of how hard you are willing to push yourself in other aspects of your life.
Stair Runs (hold dumbbells overhead or on shoulders) 3 rounds of 2 minutes
Rowing Machine (cardio) supersetted with Power Push Press for 5 rounds.
Partial repetitions are great to incorporate in your workouts because what partial reps do that is different than doing the full range of motion in exercise is it keeps the muscle under constant tension.
What I like about this technique is it causes your muscles to work harder. The goal in lifting weights is to have as much intensity as possible to stimulate change in the body.
When you do partial reps you will notice that your muscles fatigue faster and the weights that you normally do will feel heavier faster as well. The reason for this is the muscles never get a chance to rest during the exercise phase.
Normally when you do a normal set of exercises you will end up getting a rest period when you are in the lengthening process of the exercise. For example, when you do a bicep curl in a full motion you will feel the muscle become tense when you are on your way up (in the contraction phase) but on the way down and close to full extension (lengthening phase) the muscles will have a brief rest.
You will be surprised at how much this makes a difference when you are doing your workouts. My challenge to you is to do a workout today where you do nothing but partial reps for your entire workout.
I guarantee you will notice a difference.
The circuit below is a circuit that is designed to challenge the muscles while simultaneously increasing your heart rate and giving you a better chance of building the lean muscle tissue that you want.
The goal of this workout is to do each exercise one right after the other without resting and do each exercise for 15 reps. Do not rest at all in between sets until you complete the entire circuit.
The target is to do the circuit of exercises for 3 -5 rounds. Going through the circuit once is considered 1 round. Good Luck
Cable Chest Press
Standing Military Press
Cable Bicep Curl
Rope Tricep Pushdown
Do your workout in 45 minutes or less
A Demonstration On How You Can Get Better and More Results in Less Time
Garrett Gunderson (my client) performing a bicep superset. This particular type of set is a technique that I enjoy using to keep the bicep under constant tension and to pump as much blood into the muscle as possible. The two exercises that Garrett is using is an ez-curl bar bicep curl immediately followed by seated bicep curls with a slight lean in.
We will do a set of 10 reps with a heavy weight followed by a set of 15 reps of a light weight and then repeat that cycle 3 times. So doing 10 reps of ez curl bar biceps followed by 15 reps of the seated biceps curls leaning in would be considered 1 set.
Be Creative to Get Your Results
When you are looking to get a workout in and you do not know what to do or do not have access to gym equipment you will still want to be creative.
Some of the best workouts that I have done with my clients are workouts on stairs. Use the stairs to be able to increase your heart rate and challenge your muscles in different ways.
You can do runs up the stairs, push ups up and down the stairs, two legged hops, single legged hops, calf raises, high knees, and so many more exercises.
The key to making this effective is using your creativity and not allowing the lack of a gym membership or lack of equipment to stop you to get to your goals.
A sample workout that I use with my clients goes as follows
60 second run up and down the stairs
60 second push ups up and down the stairs
60 second two legged hops up the stairs
60 second single leg hop up the stairs
Repeat cycle 3 times and make sure to put 100% effort.
If you want it then go get it! #fitness #thegymatcitycreek #personaltraining #success
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