Tag: gym

Getting motivated to exercise is absolutely the hardest part of the exercise. It isn’t just going through the motions of getting on your gym gear and going to the gym. There is a deeper challenge with motivation while actually exercising! You plan on doing 12 repetitions, and call it quits at 10. I know because I have done it myself.

Sometimes people mistake this lack of motivation for running out of strength or energy. That happens, but more often than not — if you have the right weights and have been-there-done-that then it’s all in your head. You have to begin to look at the motivation part of exercise as an integral part of your day.

1. Join a gym. There’s nothing more defeating than going to the spare 10′x10′ bedroom to lift some little dumbbells and watch Montel on the TV. You MUST get out of the house and workout around other people. Other people will motivate you just by being around them.

2. Pick a time of day and stick with it. This not only helps you make yourself get to the gym to workout but you synchronize your body to expect it.

3. Plan your diet around your workout. Don’t gorge at lunch on a foot-long chili-dog and extra-large onion rings with that 55-gallon drum of coke. Think light but fulfilling. You don’t want to be feeling your lunch during your workout. And those around you probably don’t want to experience the effects of that chili-dog either.

4. Avoid sugars and food that converts to sugar quickly before your workouts. This includes large doses of bread, non-diet sodas, ice cream .. you get the idea. Once your body gets all that sugar it’ll tell you shortly after that initial rush that it’s time for a nap. Not a good pre-workout strategy.

5. Make some friends in the gym. This part is tricky. I have seen those that seem to only join a gym so they can have somebody to talk with for the entire duration they are ‘exercising’. It’s fine to have a chat during breaks between repetitions but it can be distracting. You must keep your mind focused on the task. Your gym friends should be there to help and encourage, and you can provide the same for them.

6. Determine how to make the gym a lifelong habit. Working out shouldn’t be to lose those 10lbs for the beach vacation. An exercise program is a life-long commitment. As soon as you are able to fix this into your mind you will have more energy and will-power to commit to this part of your lifestyle.

7. Music! If you don’t own an iPod or know how to use one, get one and learn. I prefer to buy music through Amazon downloads because they are DRM free (a long topic just in itself.) I find music one of the most important motivators, especially for cardiovascular workouts. You need something upbeat and motivating. I prefer electronic-techno music for the fast pace when doing cardio. With weight lifting it can be more challenging finding something to make you work harder.

There are dozens of other motivation tips that would take an entire book to cover. Watch here for more motivation tips!

People often ask me for advice on exercise and diet.  Sadly, all too often those people don’t really want to hear what I say.  They will either interpret what I said in some fashion that wasn’t intended, or they just don’t believe it.  I’m not really sure which.

The question usually starts with “How do I lose weight?”  or “How can I build muscle?”   Many people, even trainers will tell you they are exclusive to each other.   They say “lift light weight, do lots of cardio, eat proper meals to lose weight.”   These same people also have everyone doing their cardiovascular exercises before lifting weights.  And, the weight workouts are usually full body every 3 days a week.  I say “Bah.”

The exercise part is exceedingly simple in principle.  For most normal people (me included) it takes 5-7 days after a good weight workout for your muscles to recover.  Really!  I find it’s easier to break down weight workouts over a several day period.  It makes it easier to do, and easier to sustain.  For example:

Yes, that looks like a lot of work. It is a lot of work.   That is my current routine.  I sometimes vary it depending on how I feel.  You have to listen to your body.  If something hurts take the old advice “If it hurts when you do that, don’t do that”.  That isn’t to say you shouldn’t feel muscle pain a day or two after your workout.  But if it hurts while exercising, stop.  There are variations on workouts that you can squeeze into two or three days, for example a push day, pull day, and a leg day. (I’ll explain more on this later.)

Nobody ever said this was going to be easy. I also believe it’s wiser to do your cardio after your weight lifting. My reasoning for this is that your muscles will use the available glycogen for energy to lift weights. This is instant-on energy that’s readily available to your muscles. After you are done with weights and have used up most of your muscle supply of available glycogen, you move to cardio where your body’s fat burning will kick in by using available reserves for energy. By doing it in this order, you’ll be able to lift more weight with more repetitions, and burn fat faster.

But why more weight you say? “I don’t want to be a muscle bound lummox!” I can assure you that you won’t become bulging with muscles. I’d say 99% of the population just doesn’t have the genetics for it. If you are a man OR a woman you’ll only ever get huge muscles through genetics, drugs, or a more intense and professionally designed workout regimen.

The biggest frustration people experience is all that working out and not losing weight. Muscle by weight has less volume than fat, but weighs more. When you begin a workout routine you will lose fat and gain muscle which may seem on the scales like you aren’t making any improvement. The only real way to see progress is with a body composition test that can be done by any experienced trainer. I don’t trust the electronic scales that claim to provide body fat percentages. An alternative to that is to take a picture in minimal clothing to document your progress.

The key thing to remember is that muscle will burn calories while you just sit on the sofa. Fat will just sit on the sofa with you.

Next up will be what I consider the number one challenge of a workout.  “How do you motivate yourself to exercise?” and  “Am I lifting enough weight?”

** consult with your doctor prior to beginning any exercise program.