Posts Tagged ‘focus’

Why Your Gym Sucks!

Monday, March 19th, 2012

There is something seriously wrong with the fitness industry these days. It has become far too commercialized.

What should be an industry targeting the good of the population and be there for help and support where it is sought and inspiration where it it is not, has become far to focused on profit and money making.

Which is not only bad for those looking for the support, but for the industry and population as a whole.

Don’t get me wrong, I’m not so naive that I don’t see the business aspect of the industry and that profits are required to allow the facilities and services to survive. But, there is now so much focus on the all-mighty dollar, that it is actually to the severe detriment of the services being provided.

Now, in reading the title to this article, you will no doubt have had one of three thoughts:

  1. How dare you! My gym Rocks! (or words to that effect)
  2. I agree
  3. I’m not a member of a gym, so it can’t suck

If you are in the 1. camp and your gym does indeed ‘rock’, then either you are extremely lucky and have found one of the few quality facilities currently available – yes they do exist, but they are generally small(ish) independent gyms run by people with passion for the subject matter (health, fitness, strength, physique training) whatever their specialism may be, and a deep desire to see the improvements from their clientele. And if you are a member of such a place, then I urge you to shout about it from the rooftops and ensure that place survives and thrives for the benefit of everyone of its members. – or you are deluding yourself.

If however, as is more likely, you fall in the 2. camp, then the big question is, ‘why do you continue to go there?’.

Well, if you are in the majority group – you don’t. Most leisure clubs or large chains operate on the same model. Sell year long (or several year long) membership packages and then hope the member stops showing after a month or two.

If any of these clubs actually had to accommodate their entire client base in a single week, they would be closed down for breaching fire regulations. Especially as most people would want to train during peak times causing clubs to have to deal with around 10 times their capacity levels.

But people do go to these gyms and then complain day after day about how they can’t get using the equipment they want. How they are sick of having to work around the January resolution crowd or the beach body panic groups. They complain how the equipment isn’t up to scratch or there is not enough of it. But most of all, they complain about how their complaints are never listened to.

If that is you, then again, the question is – why?

Often the answer is, because they are all the same and they have to train somewhere. But as the people in group 1 will testify, that is not the case. There are great gyms out there, you just have to look past the usual suspects. Don’t just go for the gym that is the cheapest or the nearest or the one that you’ve heard of because they have the biggest marketing budget. Don’t pick your gym based on the number of treadmills. And if their marketing is based around gimmicks like Vibro Plates, Thigh Isolation Machines or Zumba Classes, don’t just walk away, turn and run and run fast (don’t worry, no one in that place will have the fitness level to catch you).

Where you train should be down to one thing and one thing only – will it help you achieve your desired results?

The sales person will invariably look to convince you that you will. That is, after all, their job. But will they really?

  • Will the staff be on hand to correct your technique?
  • If you don’t know where to begin, will you be offered a programme based on your goals (and I don’t mean a generic workout where a fitness instructor, who considers this a wage packet rather than a calling, shows you how to switch on set up or use the machines and then maybe throws in a couple of sets of bicep curls for good measure)?
  • Do they have all the equipment you need to train well? – And I don’t mean the equipment they tell you you need – a smith machine is NOT the same as a Bench Press, Kettlebells are NOT all you need, A leg press machine does NOT replace a squat rack. It doesn’t have to be complicated though. Solid, practical equipment trumps shiny with lots of buttons and levers every time.
  • Do they have space for you to train? What time will you regularly be training? Go in at those times and see if you would be able to carry out your workout of choice. If not, what’s the point?

These aren’t the only criteria, but you get the idea. A gym is about training for a result. If you can’t train optimally, then why are you paying a membership?

Time was that a gym simply meant a big shed with little more than barbells and weights. If you wanted a CV workout, you went outside and hit the pavement. And you know what? These gyms worked and the people using them got phenomenal results. However, since Nautilus developed their ‘variable resistance’ 12 station circuit machines in the 70s there have been constant developments in the variety of equipment available in modern gyms. So that should mean an even better training experience right?

Unfortunately, these machines did not live up to the theory and did not produce the results they were designed for. But leisure clubs still use them. Why? Because it takes about 30mins to train the entire staff of a club to use every machine in the building, whereas it takes months to train them to be proficient in lifting weights correctly and further months or even years to train them well enough to train another person in how to do it.

So a club that takes the path of least resistance and puts their investments in machines is thinking only about profit and turnover rather than your results.

What about cost?

What about it? You cannot put a price on your health and fitness. If you lose that, you lose everything. Ok there are limits, but you are unlikely to exceed an acceptable budget regardless of the gym membership.

The highest membership I am aware of in the West of Scotland is £140 per month (there may be higher, but I haven’t heard of it). Now that is for a leisure club and to be honest it is more of a status thing than a gym membership. People rarely go there to train well, they go there to meet up after a ‘session’ to sit in the cafe and socialize. If you are serious about your training, you wouldn’t go there anyway.

Almost all other gyms are well below the £100 level and for most people, that is not a problematic amount. It may feel like it is. You may believe it is. And for a few it might be. But most of the people I would hear complain about such a figure have no issues spending over £50 on a night out drinking or a similar amount on Sky Sports or Movies. So where are your priorities? Quick treat fix now or a fit and healthy life?

However, I know that isn’t you as such a person wouldn’t have read this far.

Just remember most gyms are giving you access to many thousands of pounds worth of equipment. And if the staff are experienced and passionate enough (which they should be if you select the right gym) then you are also getting that experience and education along with your membership.

So if you look at it that way, it’s an absolute steal.

Is it worth paying £15 per month for a gym where you don’t feel comfortable, can’t train well, it’s too busy or you never go? Or is it better to pay more for a gym where you get fantastic results, feel like you are appreciated as a member, are given all the help and advice you need and are able to achieve something?

As for distance, again, priorities!

You are better going to a gym once or twice per week where you can train well and train right than to go with your local gym and achieve nothing.

We have just opened a facility that covers every criteria that I felt was lacking in the gyms I’d experienced. Everything listed above and more is checked off. And there are members and clients who travel almost 40 miles several times per week because of this.

If you want to check it out Click Here.

There are no queues for equipment, everything is robust and of high quality (Barbells tested to 1500lbs, Bumper Plates etc), there are no gimmicky pieces of equipment taking up training space (no abductor machines, wave machines or Vibroplates) just the equipment needed to get quality results.

And we ensure that we listen to the members. A few weeks back a couple of members mentioned a punch bag (which we didn’t have at the time) another couple mentioned suspension training. Both are now part of the set up.

I’m not saying this to sell our gym though. For most of you we are not a practical choice given we have subscribers from all around the world. But it is simply an example of what is available. There are gyms out there that will get you the results or training experience you are looking for. Go seek them out and stop whining about how much your gym sucks when you have been a member there for the last 4 years!

Demand better!

You are the customer! It’s your Gym! Make sure it meets your needs! And if it doesn’t, find one that does!

If however, you are in category 3 and don’t have a gym membership. Perhaps that is because you thought all gyms sucked. Well now you know different. So widen your search and you will find that gem you are looking for.

Or maybe you don’t want to join a gym.

That seems a bit alien to me these days, but I remember a time when I felt the same. You don’t have to join a gym to be fit and healthy. You can play sports, work out at home or do some other kind of physical activity and that’s all good with me. In which case, this all doesn’t apply to you, but if that’s the case, why did you read this far?

Whatever the reason, thank you and I hope you have enjoyed doing so.

So over to you guys.

Am I wrong?

Does your gym ‘Rock’? And if so, list it below and let others know about it.

Or does your gym actually suck hard? And what is your reason for sticking with it?

Comment Below and Let me know.

Until next time – go find a great gym and train for success!

 

Tags: , , , , , , , , ,
Posted in Exercise, General | 7 Comments »

Stiff Leg Deadlifts and Variations

Monday, October 31st, 2011

There is no doubt that the posterior chain is one of the most neglected areas in training. Sure girls might spend time doing donkey kicks or reverse hypers looking for that ‘burn’ in the glute area that convinces them it is burning fat. But whilst most other areas are hit with big lifts that have a big impact – Squats for the quads (although the posterior does get involved here), Bench Pressing for Chest, Rows and Pulls for back etc. – the posterior chain is often more an after thought.

The reason is easy to follow, these muscles are to the rear (so you don’t see them in the mirror) and they are nasty to train. You don’t get a pump so much as a pain that makes you want to puke. But the posterior chain is extremely important for avoiding injury, creating balance and there are huge muscles there, so work them and the energy expended in recovery is huge (lots of calories burned).

So when people actually take the time to do some major posterior chain work, you’d think I’d be supportive.

Problem is, when it comes to the big posterior movements (Stiff Leg Deadlift, Romanian Deadlift, Good Mornings etc) the form and technique employed is so chronic it makes me want to puke just watching.

I’m not going to go into a huge description of the nuances of each exercise. There are plenty of sources for that already and the differences between the SLDL and the RDL have been done to death.

My beef is, these exercise are being performed for a reason and shouldn’t be just bolted on to a programme for variety.

In my view, the ‘classic’ SLDL sucks anyway. It’s generally performed with straight legs and involves a rounding of the lower back. To my mind, this is dangerous for no good reason and if utilized should involve fairly light weights. So when I see people loading up the bar, standing on a step (for added depth) and then putting on a lifting belt to aid them as they struggle through the lift, I have to think – What The F***?

The reason for doing this variation of the movement is, surely, to put the emphasis on the lumbar spine. So why then employ a belt to ‘protect’ that area?

For me, the Romanian Deadlift or a Semi Stiff Leg Deadlift or some such variation is a much better option. Depth with the bar is not important, the point is to fully stretch the targeted muscles and then squeeze them hard to be in control of the lift.

As with all lifts, it should be performed with the muscles involved, not through some weird momentum from yanking the bar hard or throwing it up or down. Yes lift with power, lift with purpose, but that purpose should still be controlled by the target muscles.

To that end, I believe the flat back variations of these lifts are a much better option for developing the posterior chain, especially the glutes and hamstrings. Your lower back is going to get a workout anyway. Though if you do want more focus on that area, I’d favor the Rack Pull or Good Morning. But if you are ‘snaking’ your way through the latter movement, you are not in control.

So, yes, more posterior work is a great idea, but think about why you are lifting, how you are lifting and the muscles involved.

This is potentially a mine field though and there is so much variation in techniques that there is no right answer. But thinking about what your are doing and why you are doing it will always be better than going through the motions.

So what are your thoughts?

Do you work your posterior chain frequently? Or is it just something you do at the end of your leg workout?

Do you have a preferred exercise or technique for this?

And is there any reason why wearing a belt during this exercise would be beneficial?

Comment Below and let me know.

Tags: , , , , , , , , , , , , , , ,
Posted in H.I.I.T. | 2 Comments »

You’ve worked hard all week, you deserve a night off.

Friday, October 28th, 2011

When you spend enough time with people who have similar goals, you start to see patterns emerging. One that I have become more and more aware of is the idea of the ‘night off’.

Most people work hard all week and when the weekend comes, they naturally feel deserving of a break from being strict, healthy or sensible. And if that is what keeps you going through the week, then you should be free to make that choice.

However, I am reminded of something Anthony Robbins once said, that ‘people spend their entire week wishing it away in order to get to a 2 day period, during which they do things to their body that stops them from remembering it’.

And I’m sure, if that doesn’t apply to you, you know of people who it does.

Chances are (being on this site) you have a goal, be it fat loss, muscle building or toning, and you want to achieve. And hopefully, if you have read my other posts, you have an emotional attachment to that goal.

But often even the most driven people continue with the idea that, if they push hard all week and eat healthy, they earn the right to splurge. Maybe it’s just one night per week or a couple per month.

However, what I would like people to understand is that one night per week isn’t simply the sum total of that night.

A few drinks and junk food on a Friday usually leads to poor sleep, dehydration (which puts a strain on the activity of your liver – compromising its ability to mobilize stored fats)  and a long lie.

Activity levels on Saturday are then, like it or not, at a lower level. Your system is still working hard to reset (so digestion and fat burning remain compromised).

Then there is the craving for fried food or more savory junk food. That, in turn, leaves you feeling poor for most of the day with the idea of eating something nutritious or healthy being the furthest thing from your mind.

You may try hitting the gym, but your level is not at its usual standard. You might laugh it off gaining lots of sympathy from those who have been there before, but that isn’t getting the work done and is simply a sub-standard session.

You probably haven’t consumed enough water to fully re-hydrate.

Later you may prepare a higher quality meal, but either over eat (mistaking thirst for hunger) or not eat enough, as you still feel a touch fragile.

At night you may consider a ‘hair of the dog’ remedy to carry you through, when actually an early night would be preferable.

Come Sunday, you may feel better, but given your sub-optimal Saturday, chances are you are still not firing on all levels.

That whole process could go on to affect a further 2 or 3 days. I’ve seen people destroy and entire week from with one night.

If that is what you choose to do, great. Just do it in the knowledge that one night is not just the sum of its intake. Its effects on your progress can be exponentially higher. Only by accepting that can you truly determine if the benefits outweigh any losses to your progress..

So next time you reach for that ‘one’ glass of wine, that ‘one’ beer, that ‘one’ pizza slice. Just remember it is not just the calories you are consuming that count, it is the total effect on your system over the subsequent hours and days.

A malteser may only be ’11 calories of naughyness’, but the hormonal effects are so much more and that should be considered before you justify its consumption.

Make informed choices not those justified through emotional logic or advertising.

If you truly want to change or progress, then make your choice and don’t compromise.

But what do you think?

Too strict?

Do you find you can overcome the ‘hangover’ effects and get straight back on track?

Or is this something that has been holding you back and you have just been kidding yourself?

Comment below and let me know.

Tags: , , , , , , , , , , , , ,
Posted in H.I.I.T. | 7 Comments »

The Jodie Marsh Effect

Thursday, October 20th, 2011

If you are the type to keep up to date with the gossip magazines, tabloids or daytime TV in the UK, then you have likely seen the latest photos of Jodie Marsh from her competition in the NPA.

If you haven’t been so blessed or simply stay away from such publications then you can see the photos Here.

So did you have an opinion?

Personally I knew nothing about it until I heard the cat calling and back biting comments across the social networking sites and throughout the gym.

Jodie Marsh has never been top of my radar in the celebrity world. I have generally considered her a wannabe who has made a career from looking a little bit like Jordan (Katie Price) and being a general loudmouth who gets her photo snapped at every opportunity either from falling out of a club or out of her dress.

However, this latest endeavour has given me at least some level of respect for her.

It’s all very well to have an opinion of her fame and whether she is deserving of it,  but there is no denying that to compete to the level she has takes discipline. The results may not be to your particular taste, but if you are sporting a spare tire or a quality set of love handles, are you really in a position to judge?

The fact is, she has gone from late night binging, clubbing and partying and found discipline and dedication to a focused pursuit. And so long as she is happy with the result then that is all that truly matters.

Since the photos were published I have heard so many comments (mainly from Women as it happens) on how awful she looks, how her make-up is a joke, how her fake tan is ridiculous, that she looks freakish, blah blah blah.

Yet these same comments have almost exclusively come from people who are out of shape. Even those who have commented whilst working out are in fairly poor shape, train with no intensity, focus or drive, use sloppy technique and quite frankly are just embarrassing themselves by being so critical of someone who has achieved more than they have.

As for the make-up and fake tan, that is just part of being judged under stage lighting. Personally I like that the tan covers up the body art that she has become so attracted to lately (though that’s just personal preference)

Arguments that she used steroids or, due to her fame, has no other distractions and was able to hire people to do the thinking for her, true or not, don’t mean it was easy. She still put the hours in, did the training, whilst controlling her diet and lifestyle. That’s no easy task regardless of your circumstances.

Thing is, if she was just another bodybuilder, people may have an opinion if they saw her, but there wouldn’t be nearly the same level of gossip. Perhaps she brought that on herself through her quest for self promotion, but that doesn’t alter the fact that this is an improved road for her and one that should be applauded rather than damned.

Still that is just my opinion and I’m sure there are others.

So what are your views on Jodie’s new look? Do you appreciate her efforts? Do you think she warrants the negativity she has received? Do you consider her inspirational or ‘freakish’? Or do you have another point of view entirely?

Comment below and let me know.

Tags: , , , , , , , ,
Posted in H.I.I.T. | 5 Comments »

High Intensity Ideas & Theories

Friday, October 14th, 2011

Over the past few years this section of the site has been dedicated to, what we hope have been, informative and generally heavily researched articles.

Our intention is to continue with these as usual, with our Newsletter subscribers being the first to be informed of these updates (along with occasional updates, information and advice not available to non subscribers). But quite often things come up that I feel is worth getting out there for all to see, without the requirement for lots of research, references or shiny images to get the point across.

Not only that, but there are so many things that come up time and again that are, quite frankly, irritating. Whether it be poor training form, out-dated information or things that are just plain wrong, I’d appreciate the chance to get them off my chest.

So I have added a new category to the list (to the left of this page) called H.I.I.T.

You may then expect a discussion on High Intensity Interval Training and if that is what you came here for, alas, it is just my warped mind finding a way of describing shorter posts and associating them with a training method (Thus – High Intensity Ideas & Theories). Though, if you did come here with a question about High Intensity Interval Training in mind, feel free to get the discussion going and I’ll be happy to comment. Either post below or shoot me an email and ask your question.

What I hope to achieve with this section, though, is to give bite size posts that you don’t need so much time to read. I’m hoping you will also have your own opinions, comments or questions and will contribute, through the comments box below, and expand on the topic. That way I get alternative views, I may also feel more justified in my ‘rants’ or indeed corrected in some instances, but the more we all add, the more everyone benefits.

However, as I’m hoping these posts will be more regular than the main articles, I don’t want to feel like I am bombarding your Inbox with Newsletter issues. I never want to be seen as spamming. So updates to this section will be predominantly notified through our Twitter feed @DCSfit.

Therefore, if you want to be part of this, get involved and show your enthusiasm for improvement, and if you haven’t already, be sure to get on Twitter and follow @DCSfit.

If relevant, I may post to our Facebook Page, so please head there and hit ‘like’. And if I feel particularly strongly about the subject or I think it has higher than usual importance I may still send out a Newsletter.

I urge you to get involved, post below, send your feedback and get everything you want out of this resource. 

If you’d rather these updates were part of the Newsletter updates, let us know. If you miss the images, tell us. But most importantly, if you have something to say on the subjects covered or you would like a specific subject brought up, don’t keep it to yourself, let us know.

Oh, and one last thing, one of the comments on a previous post was to do with the text colour, specifically the red, so I thought I’d try a variation for these posts. What do you think? Do you care? Is it easier to read? Is it worse?

Let me know – comment below.

Until next time (when the real ranting begins) – Have an awesome day!

Tags: , , , , ,
Posted in H.I.I.T. | Comments Off on High Intensity Ideas & Theories

Why Count Reps? – Every Rep Counts!

Monday, September 19th, 2011

If you have ever spent any time in a gym, lifted weights or even if you have only read the odd magazine or internet article, you will invariably have seen some kind of rep prescription. 3 sets of 10 reps; 5 sets of 5 reps; 2 sets of 12 reps…

But what does it mean? Why would you want to stick to those reps? Why do you need to count reps at all?

There are a couple of reasons why a set number of reps are commonly used in the creation of training programmes.

The first is to develop progression and give a target.

If you were able to lift a set weight for 10 reps last time round, perhaps you want to force out 12 this time. That’s progression, you have lifted more, so you have improved and you will force your muscles to develop. By having the number in your head you know what you have to achieve. There is a finish line in sight. So when you get to 8 reps and it starts to burn, you can tell yourself you haven’t made your target yet and force through to find the additional 4 reps.

The other reason has a more academic foundation.

There have been a number of studies carried out on the effects of different rep ranges on muscular development. Although each study used differing parameters, the general conclusions were that, lifting in the lower rep ranges (below 6 reps) is optimal for strength increase and mid range reps (8-12) were best for hypertrophy.

The higher rep ranges (12+) resulted in differing conclusions depending on the study. Strengthening of tendons; lengthening the muscle fibres; endurance within the movement etc. All these have been shown as optimal reasons for using this rep range.

So when someone is devising a programme they will generally use these rep ranges as a guide depending on their primary focus.

Both reasons are perfectly valid and can happily be used as a tool within your training regime. The problem comes when these reasons become gospel. They are the rules and there is no deviating from them.

There is no doubt that progression is important for development when training and that utilizing reps as a method of tracking your progression is a useful tool. Having that target in mind is certainly a way of ensuring you push far enough to promote progression.

What you should remember though is development is never linear. You can’t force a one or two rep progression with every workout. You may be able to for a few weeks, but eventually that progression will stop. That doesn’t mean, as is often claimed, that you have hit a plateau. More likely you have just spent the first few weeks becoming anatomically adapted to the movement, which made it look more like muscular progression. But it is often at this point that the real development starts.

In other words, constantly changing your routine whenever you appear to plateau is not as good an idea as it may appear.

Also, just because you can’t do more or even as much as you did previously, doesn’t necessarily mean you have gotten weaker. You could be just as strong, or perhaps stronger, but if you’ve had a long, stressful day or a poor night’s sleep, you can’t expect your body to perform optimally.

[intlink id=”979″ type=”post”]See this article for more on this.[/intlink]

Not only that, but what if you are particularly invigorated on a particular day? Setting yourself a target could be very limiting.

Say you managed 10 reps last time, so today you are going to push out 12. What if you actually had enough in the tank for 15 or 16? You start to struggle at 11 so stop at 12, after all you made your target, you have just lost the opportunity for an additional 3 or 4 reps.

So, you can see, using reps as a target is generally not the optimal way to train.

Not all reps are equal.

How you lift is crucial to the return you get. As I covered in [intlink id=”1047″ type=”post”]This Article[/intlink] you should be looking to give your all in every rep. Either you should be lifting explosively with full contraction and constant tension on the muscle or carrying out controlled negatives enforcing your mind muscle connection etc.

Regardless of the technique you are employing, every rep requires you to give it your full, undivided attention.

If you are busy counting reps, that is just another distraction you don’t need and most likely you will start to think about how many you have left rather than making the most of the rep you are on.

It is for that reason that I generally prefer to work in the lower rep ranges.

Which brings us to reason number 2 – Different rep ranges should be used for different results.

It is issues like this that show the difference between pure science and real world application.

In a like for like situation it may well be mildly optimal for each result to be in the rep range described earlier. But regardless of your target, all rep ranges will show some kind of improvement. Low reps will cause hypertrophy and high reps will increase strength (assuming you are nutritionally set).  However, working in the low rep range will allow you to maintain focus on each and every rep.

Generally I have found that, above 6 reps, most people lose their intensity and focus and start looking to get through to the end.

You should always aim to do is as much work as you can.

Your muscle fibres will always fire in order (smallest to largest) and the way to get to the larger fibres is to apply as much force from the muscle as possible.

The most common route for doing that is to add weight. But if you remember your high school physics, weight (or mass) is only part of the equation.

Force = Mass x Acceleration

So the other factor is acceleration. If you accelerate a lighter weight faster than you would a heavy weight, you are potentially generating the same amount of force. To that end, the optimal movement would obviously be to accelerate a heavy weight fast.

If your target is hypertrophy, the convention might be to do 3 sets of 10, but what if you did 10 sets of 3? What if you just kept the rest periods short and gave your full focus to every one of the 3 reps? You would be able to use a heavier weight, but you’d still do the same number of reps. The volume would be greater and you would have lifted with greater intensity. And if you are lifting at that low rep range, you don’t need to count. 3 is easy to track. And if you only do 2 or you do 4, so what?

Just keep your focus on the individual reps, not the number.

If, on the other hand, your training requires you to be working in the higher rep ranges (8-12), you still don’t need to count. If you end up doing 15 or more, you will be very aware that the set has gone on too long and you need a heavier weight. If you only managed 5, you will know it wasn’t enough without counting the reps out and that your weight is too heavy.

Just focus on each individual rep, make every rep count and continue to push until you have truly failed (assuming maximum reps were the purpose of the exercise).

That way, you are more likely to be focused on your form, your technique, your contractions, your range of motion and you will be getting much more in return from your workout. If you have given up time out of your day to go and make improvements, then why waste reps?

Stop getting hung up on numbers. Yes it’s good to see progression, but if you are giving your all at all times, the progression will come. Feel free to test yourself every few months, but don’t get caught up on bean counting.

Numbers are meaningless for most people. You want your body to look good, you want to feel good, you want to improve, so make the most of every element and don’t get distracted by reps, weight or time. They are simply distractions and you have enough to focus on.

Make the most of your workouts. Stop counting reps and make EVERY rep count!

Tags: , , , , , , , , , , ,
Posted in Exercise | Comments Off on Why Count Reps? – Every Rep Counts!

Are you really giving your all?

Thursday, August 18th, 2011

Until now I’ve mainly been looking at excuses that are likely to be holding many people back in their pursuit of an improved physicality and fitness levels. Obviously as a reader of this blog, you are probably not someone who is greatly hampered by such things, but it never hurts to instil the odd reminder now and again.

Today I want to discuss something else that has probably affected all of us at some point.

It’s not so much an excuse, but it is something that is limiting more people in their progress than you might think. In fact it is something I see hour after hour, day in day out. If there is a group of people training, chances are this is affecting at least one of them.

The question is – Are you giving your All at All times?

Just turning up to the gym and going through the motions is not enough to make progress.

If you are one of those people that head for the recumbent bike with a book, have a read while you spin the pedals around, then step off without a hair out of place and think that was a worthwhile 30mins or whatever, then I can assure you, your results are a long way off.

In fact, if that is you, then either make a decision to change right now, or stop reading right here and don’t come back to this site until you are willing to put in some kind of effort.

Similarly, when you hit the weights room, regardless of what you are lifting for, whether it be hypertrophy, strength, fat loss or toning, how you lift is as important, if not more important, than what you lift.

The people that make real progress are the ones who put their all into every rep of every set. If the target of the set is failure, then push to failure, not just until it gets uncomfortable. If the aim is to recruit as many muscle fibres as possible, then you are looking to lift, not just heavy, but with acceleration. Accelerating a heavy weight is the optimal route to accessing your deep threshold motor units, ensuring the largest stimulus for your muscles. If the target is speed, then push to the end, push through the wall and force your body to adapt.

In other words, just making the movement pattern is not enough.

Yes, it is important to learn correct form. It is necessary to spend some time developing your mind muscle connection. It is a good idea to work on bringing up weaknesses. But, regardless of the type of workout you are doing, it is of critical importance that you make the most of it.

Why waste reps?

Now I’m not a big advocate of HIT training, but there is one thing that you can learn from that method. Make every lift, every movement and every set as important as it would be if you only had one chance to make it work. With HIT training you perform one set for each muscle group. One set and one set alone.

Let’s assume you are looking for some major chest development. Imagine each week you only had one set of 5 reps of bench pressing in which to achieve that. 5 reps and that’s it until next week. You would be much more focused, you’d ensure you kept your chest muscles activated throughout the movement on every rep, you’d accelerate the bar with everything you had, you’d squeeze every rep for all it was worth, you’d ensure a full range of motion and you’d do it all with the heaviest weight you could manage.

After all, you’ve only got one shot at this and that has to be enough to make your chest grow.

HIT or no HIT, this is the sort of focus you should be applying to every rep of every set, regardless of the number of sets.

2 people can do the same workout and get massively different results. You could put that down to genetic makeup. But the fact is the person who puts their all into every rep will always outshine the person who just goes through the motions.

Always be in control.

When you are lifting weights, you control the bar, don’t let the bar control you. You lower it and you ‘command’ it back up. That is a very different process than letting it drop under gravity and then trying to grind it back up (before resting at the lockout position for 5 seconds).

If you are doing something a bit more cardiovascular, be in control of your breathing and your form. Remain focused and keep your posture. Then, even though your breaths may shorten and your heart rate quicken, you can control it back down again at a comfortable pace. Don’t bend over double gasping for air. It’s your body, you control it.

“What about overtraining?”

In my experience the attempt to avoid overtraining is, in itself, the most overdone thing in a gym. I am so sick of hearing the ‘overtraining’ excuse.

It is incredibly hard to reach a level of overtraining. I’m not talking about a bit of fatigue because you pushed heavy on a few workouts despite not having enough sleep [intlink id=”979″ type=”post”]I’ve already covered how to deal with that[/intlink] or getting ill from training heavy and hard on a poor diet. That’s a nutritional issue. True overtraining takes weeks to recover from and would require a level of training that most regular people could never find the time to achieve.

I’ve actually seen people stop their workout because the clock told them they had been training for an hour and they didn’t want to go one minute over. I’ve heard others talk of the mythical 45min maximum session time.

It’s all garbage and nothing more than an excuse to stop or simply a lack of proper information.

Think about it – When does the 45mins start? When you hit the gym floor? When you enter the gym? When you lift your first weight? What if you lifted something heavy just before you came to the gym (maybe you had to move a couch) does that mean you better get to the gym quick as your 45mins have started? Of course not!

Train to the maximum level that you can optimally recover from.

Some days that could be 20mins other days it could be 5hrs. There are no set rules and relying on a clock is just finding another constraint to hold you back.

If someone is there to spot you, that doesn’t give you licence to give up.

If you are doing an exercise and you get to a rep that is a real push. It’s probably going to be your final rep, you know you have nothing more to give – in fact you’re not sure you are even going to make this one. Just because you’ve got someone standing over you is not a reason to just relax every muscle safe in the knowledge there is someone there to help you up with the bar.

Your spotter is not there to lift the bar for you, their purpose is to give you as little assistance as possible whilst keeping you safe. Don’t make them have to upright row the bar back onto its hooks because you didn’t have the determination to push out that final rep.

If you are doing 50 meter sprints, don’t just stop and walk at 40 meters because it’s your 6th set, your lungs are heaving & your legs feel like jelly. You lift your chin and you push as hard as you can, it might be slower than a sprint, you may be barely moving, but you set yourself a distance of 50 meters, so that is what you push for. Giving your all right to the line.

I have to return again to the reason you are training at all. The result you are looking to achieve. The physique you so desperately crave. Remind yourself of the reason you are doing this, see it in your head, reconnect with the emotion and use it to push you in every aspect of your training.

The same goes for your diet. Use the emotion to help you decide what to eat or drink. Are your cravings stronger than that emotion? Or are you simply ‘giving in’ because it’s easier at that moment?

You want a result, you have made a commitment to do something about it, you have set aside time to train for that result, so why would you then give sub-optimal effort levels?

If you are already using the excuse that you [intlink id=”901″ type=”post”]don’t have time[/intlink], then why, when you give yourself some time, would you waste a second of it? Why would you want to take 5min rest periods just because the exercise it tough and you are putting off your next set? Why would you do sub optimal reps? Why would you eat ‘convenience foods’ when it is going to put you back several days? (not very convenient if you ask me).

Change is difficult. Your body is comfortable as it is (even if that comfort is safe in the knowledge that your health is in danger) it doesn’t want to change. If you force it, it will resist and suddenly all excuses seem logical. At that point, your willpower will lose, logic will go out the window until it becomes hindsight and then it becomes clear.

But it’s too late by then!

So, if you have fallen into any of the traps I’ve described, now you can be mindful of them. Realize what you are doing, take a step back, think about what you want to achieve and more importantly, why? Reconnect with that emotion and use that to overcome your excuses.

Never again should you be making [intlink id=”901″ type=”post”]Work[/intlink], [intlink id=”943″ type=”post”]Not Liking Something[/intlink], [intlink id=”979″ type=”post”]Fatigue[/intlink], [intlink id=”1018″ type=”post”]Injuries[/intlink] or Lack Of Intensity a reason for not progressing.

Stop making plans to fail and start planning a route to success.

Your results, your goals, your physique, your health and wellbeing are all in your hands. Take hold of your destiny and leave the excuses behind you. Now go and make the greatest improvements you’ve ever made – No excuses!

Tags: , , , , , , ,
Posted in Exercise, General | 1 Comment »

Too Tired to Workout?

Thursday, August 11th, 2011

Over the last few articles I’ve covered some of the often quoted excuses for not fulfilling your potential in your search for a new physique.

We’ve covered using your [intlink id=”901″ type=”post”]work as an excuse[/intlink]  and we’ve looked at reasons why not doing thing because you [intlink id=”943″ type=”post”]don’t like it[/intlink] could be hindering your progress.

Today I want to explore the scenario of being “too tired to workout”

This isn’t an ‘excuse’ per say. This is something to be very mindful of. If you haven’t slept well or stress of the day has gotten the better of you and you are lethargic when you hit the gym, often pushing through regardless is the worst thing you can do.

I’m not saying you should do nothing, but just because you did 5 sets of 8 with 100kg on the bar last time, doesn’t mean you should be looking to match or beat that this time.

As a Personal Trainer, it is generally accepted that one of my responsibilities would be to push clients to their limit each time. However, that is not the case and trainers who follow that mantra for every session could be forcing their clients beyond their means.

Remember, your body reacts, grows or develops when you recover not when working out. So you are always looking to do the most work that you can optimally recover from. If you are in a depleted or fatigued state, your ability to recover is compromised, so you cannot put as much stress on your system and expect to develop. Not only that, but your form is likely to suffer making you more susceptible to injuries.

So if I’m training a client, often times my role is to rein them in and protect them from their own enthusiasm.

If their fatigue levels are particularly bad, I’ll look to change the workout entirely and do more of an activation workout to try and stimulate their CNS. Often this is enough to spark their intensity to a level allowing a phenomenal training session. Other times it will energize them enough to get through the rest of the day and promote a good night’s sleep. This, in turn, generates a much better intensity for the next session.

However, being too tired is never an excuse to do nothing. You can always do some kind of workout and as I said above, it can often lead to a great training session or, at the very least, stimulate a better workout next time.

You should remember that improvement is not about individual workouts. As I stated in the article [intlink id=”627″ type=”post”]playing the long game [/intlink] you should be looking for the cumulative effect of everything you do. So even if a day is not optimal, it is still a point on your development and should be considered as part of your overall progress rather than a day off.

So next time you think you are too tired to train, just remember, you made a commitment, you made an appointment with yourself (you should have this appointment in your diary, it is as important as any other meeting). Remember that goal you set yourself, remember why you set it, re-connect with the emotion then go get started.

Listen to your body as you go. Use your emotional connection with your result to push you to work as hard as you can, but if your focus is poor or you form is suffering, change up what you are doing. Look to use some plyometric training, some explosive work or, at the very least, go for a jog and get some oxygen flowing through your lungs. Then re-assess.

Do you feel more focused now?

If so, ramp up the level again. If not, then you can go home, prep something healthy and nutritious to eat and ensure a good night’s sleep ready to give your all the next day.

If, however, you have the same issue several days in a row, then you have a deeper issue that needs to be addressed.

Start keeping a training log along with your food diary. See if there is any correlation between eating habits and fatigue. Make a note of how much sleep you are getting each night. Make a note of how often you are working late (this goes back to the [intlink id=”901″ type=”post”]too much work excuse[/intlink] and in particular, note each time you have a ‘too tired’ day.

Remember, your health is everything. Without it, your work will suffer, your home life will suffer, your mental health will deteriorate, your relationships will suffer and you increase your risk of permanent issues.

I’ll say it again, you cannot buy your health back. Your health and wellbeing should be your priority not a luxury.

So if you need to put a stop to overtime for a few weeks, stop agreeing to nights out or maybe even stop yourself sitting up too late with the TV, Xbox or Online Poker, make a concerted effort to do so. Spend your time ensuring you are preparing healthy meals, training well and winding down for a good night’s sleep.

Make YOU your priority for a while.

Two or Three weeks should be all you need.

You may think you can’t afford the time, but really, you can’t afford not to give yourself the time.

Remember, training is a stress on the body that, through recovery, you respond and improve from. But if you fill your life with other stresses, you never recover and you are simply annihilating your nervous system. So you can train all you like, but your physique will never improve and you will not be able to undo the stresses of the day.

Stop living for other people and take some time for yourself. The world won’t stop just because you have taken a step back and long term, every aspect of your life will benefit.

So with another common excuse out of the window, hopefully you are running out and have taken the time to reflect on how they are affecting your progress. But there are many more extremely common restrictions to cover and we’ll get to a very big one next time around.

In the meantime, find a way to increase your vitality and energy levels, to increase your training focus, which will improve your recovery, health and vitality, which will increase your energy levels. And the spiral continues. Re-affirm that commitment to change and go make some improvements starting today.

And as ever, I encourage you to leave your thoughts or associated problems or excuses below. Or perhaps your own views on how to deal with them.

The more excuses we can leave behind the more we all benefit and I very much appreciate the feedback.

[intlink id=”1018″ type=”post”]Part 5…  The Injury Excuse[/intlink] 

 

 

 

Tags: , , , , , , , , , , ,
Posted in General | 5 Comments »

Exercises and Nutrition you Simply Don’t Like.

Monday, August 8th, 2011

Last time we looked at the problem of having [intlink id=”901″ type=”post”]too much work[/intlink] and how it really is a choice and an excuse not to achieve the results you are looking for.

And although that is an extremely common excuse these days, the self sabotaging doesn’t end there. So the excuse I want to explore with today’s article is the “I just don’t like it” excuse.

If you read my previous article [intlink id=”402″ type=”post”]How Hate Can Be Turned on its Head[/intlink] you’ll already know that working with an exercise you don’t like is often one of the most beneficial things you can do. If all you ever do is workouts you enjoy or you ‘like’ then you are almost certainly hindering your progress.

Generally people don’t like doing workouts because they are not very good at them or they feel uncomfortable while doing them. The reason for this is you will be using muscles that are lagging or your range of motion is not good enough. Therefore, by not improving these areas, you are drastically limiting your potential and likely making yourself more prone to injuries through muscular imbalances.

Training can be enjoyable at times and the sense of satisfaction at the end of a tough session is hard to beat, but if workouts were easy or comfortable, everyone would do them. But if they were comfortable then they wouldn’t be challenging for your body and so you are not giving your system any reason to respond and develop.

Similarly, when it comes to diet, if something is good for you and is really going to make a difference, then just suck it up and get it down.

I don’t know how many times I’ve heard “I don’t like vegetables” or when you hear the veg intake it consists of only carrots or the occasional salad.

Occasionally I will recommend some kind of peri-workout nutrition in the form of a shake, or some kind of supplement if their lifestyle is making nutritional intake a problem. To then refuse to drink it due to not liking the taste is a poor excuse indeed.

Remember what you are training for. Remember how important that result is to you. Is it really such an issue to eat or drink the odd thing that doesn’t 100% agree with your pallet?

If you are not nutritionally fuelled, your workouts will suffer; your energy levels will suffer; your recovery will suffer. In short, your results will suffer.

I’m not saying all your meals have to be boring or bland. There’s no need to be forcing down chicken and broccoli for every meal. There is a world of variety available without eating garbage and if you have a bit of time, you can really make some exceptionally tasty options (I’ll be adding a few recipes in future articles). But if you are already using the ‘time is short’ excuse, don’t add another one if you have to use some kind of supplement. You can try out different flavours as you go, but if it is your only option, just get it down you. Saying you don’t like something and then chomping on a bar of chocolate, heading to McDonalds or starving yourself.

It may only feel like a ‘just this once’ moment, but these small moments can have huge effects on your results.

So always return to the emotional reason for making the change in the first place. Remember what you want to achieve and why. Think of how you will feel and what it will mean to you to achieve your new physique, to feel healthier, stronger or more vibrant. Remember those changes are for a lifetime and the thing you ‘don’t like’ will only last a few moments. Now ask yourself, which is of greater value to you? Feeling good about yourself or avoiding that one thing?

And just like your exercise choices, you may well find that, by trying foods you didn’t previously like, you may develop a taste for them long term. Then you get the results as well as a healthier pallet to go with it, so further improvements will come much easier in the future.

“I don’t like it” is a child’s response – be better than that! Be the best you can possibly be. So, until next time, when we will be covering another highly common excuse, go prep some greens to go with your next meal.

[intlink id=”979″ type=”post”]Part 4 – The Too Tired Excuse[/intlink]

Tags: , , , , , , , , , , , , , , , , ,
Posted in Diet & Nutrition, General | 1 Comment »

Work Getting in the way of Training and Results

Wednesday, August 3rd, 2011

In my last article I touched on the idea that excuses and motivational issues could be the limiting factor in achieving your physique and fitness goals.

If you missed it you can read it [intlink id=”844″ type=”post”]Here…[/intlink]

Let’s have a look at one of these excuses in detail and see if we can’t find a new way of looking at the problem.

“I’ve had too much on at work” – This is probably the most commonly used excuse when it comes to non compliance with a training or eating programme. Now I don’t want to belittle work requirements. Trust me, I’ve been there, where deadlines are just piling up and the work just has to be done. Given the current economic situation, it is understandable that you may want to give your job a little extra priority, if for no other reason than to ensure you remain employed.

But if that additional effort culminates in taking so much of your time that all you are doing is working, it may be time to take a step back and re-assess your priorities.

Ask yourself – what is it you are working for?

If you are in the employ of someone else or a large company the answer is likely a little different than if you are self employed. But as most people fall into the former category, then it may be worth remembering what a job actually is. Your job will have come about as there was a task or role that is required but could not be fulfilled by the current staffing levels. However, it will only be offered if the output that employing you produces is of greater value than your agreed salary.

In other words, your output is generating additional profit for the company you work for. The harder and more efficiently you work, the more it will benefit your employer (not you). Yes you may win favour, a pay rise or a promotion by going the extra mile, but only if you are also increasing the benefits for your employer in the process.

When you are employed it will be for agreed terms – A set number of hours per day or week, within which you will be obliged to carry out specific tasks. Now if you are the type of person who spends all day procrastinating, updating your Facebook Status, Tweeting, watching YouTube videos or any other unproductive activity (obviously reading this blog excepted) and you get to the end of the day having not carried out the work load you should have been able to during the day, then any additional work hours required to catch up are your own doing and that is something you should maybe look at. But if you are working diligently day in, day out, and yet are still find yourself staying behind every night for an extra 3 or 4 hours to ensure the work gets done. That is not your problem – it’s your employer’s. They have failed to staff the workload properly and it is not your job to bail them out. In fact, by doing so, you are potentially preventing someone else being employed and the only person that really benefits is your employer.
So I repeat the question, what is it you are working for?

Most people work at least partially out of necessity.

You work to live, you do not live to work.

If, however, your workload is such that you have no time left to live your life to its fullest, then what is the point?

If you run yourself into the ground, aren’t getting enough sleep  and ruin your health, who is that going to benefit?

In the end if the result is you can’t do your job properly, your employer will just find someone to replace you. And no matter how much extra income you generated, you won’t be able to just buy back your health.

Without your health you have nothing.

And going back to your initial motivation to change – if you don’t achieve your goals or targets, that emotional kick could end up being more encompassing than motivating. You may just end up downbeat and depressed at your lack of progress and end up feeling worse.

Studies have shown that most people can only really dedicate a huge focus to one or two things at a time. That may have to be work on occasion and that is OK. Perhaps your fitness and training have to go on the back burner for a few weeks. But if you can’t find 4 or 5 hrs from a 168hr week to put towards your fitness and wellbeing, then I’d suggest there is something very wrong with your priorities.

If you are working 12hrs+ every day, I’d suggest there is no way you are giving your work 100% focus and dedication 100% of the time anyway and giving yourself and hour or so to hit the gym, go play football or head out for a run may increase your productivity far more than slogging it out for that extra hour possibly could.

Unfortunately the people who really need to be reading this will most likely be the people who have decided to ‘read it later’ and never get around to it as they have ‘too much work on’.

However, if you are currently in this trap, I’d encourage you to take a step back and re-assess your situation. Or perhaps you know someone who needs to take a step back, then please pass this article or its message on to them and do all you can to encourage them to evaluate their priorities.

As I said, I’ve been there, caught up in the work spiral. It took several years of late nights, poor diet and constant exhaustion before I was able to make the decision to change.

And do you know what happened when I did?

Nothing!

The world kept turning and the work still got done. I made a decision that I would never work late more than 1 day in a row and if the deadlines weren’t going to be achieved as a result, I would put the emphasis back on my employer to ensure additional resources were put on the job. Occasionally they wouldn’t appear at first, but I would hold my ground and leave at (or close to) my contracted time and as the deadline approached, suddenly the resources would become available.

So long as you are upfront and ensure that the situation is clear early on and you do all you can within your agreed hours, then a good employer will accommodate you.

Think of it this way – are there people in your place of work who have to leave to collect their kids from school? Would they be expected to stay behind and leave their children stranded to put a few extra hours in on a project? If you had tickets to a concert that you had booked and paid for a year in advance, would you stay behind and miss the concert? Then why should your gym appointment be any different?

Yes it might be ‘just this once’ and if that’s true, then so be it. But all too often, ‘just this once’ becomes, ‘just this week’ which then becomes a couple of weeks, then a month and before you know it all the effort you had previously put in with training and eating well has been completely undone.

Remember, you work to live, you do not live to work. Recall what you wanted to change and more importantly, why. Re-connect with that emotion. Make it stronger. Make it bigger. Make it more important than anything else. If it is really that important to you, then give it the priority it deserves.

Your health and fitness are not a luxury.

Your wellbeing is not of lesser importance than your job.

It may feel like it sometimes, but take a step back and really think about it. What are you working for? Don’t let your job control your life. Don’t let your fear of losing your job or your desire for promotion destroy your personal life, your health or your self-image.

I’m not belittling your work, it may be very important to you, but always remember, you will not be able to carry out any activity, work related or otherwise, if your body doesn’t function properly.

So not eating properly, not getting any form of exercise, lack of sleep or any combination of these things as a result of your job are simply excuses. And they are excuses borne out of fear, stress or implied obligation.

Don’t be weak, don’t be a drone, be what you need to be. Be what you want to be. Be stronger, be better, be your best self and you will reap the benefits.

In the end, the improved energy, vitality and vigour will transfer into all aspects of your life, including your work. That way, everyone benefits.

I’ll leave you with that for now and next time we’ll take a look at some more excuses that could be stopping you making the progress with your fitness and physique transformation.

Until then I encourage you to have a real think about whether you have used the ‘too much work excuse’ or are currently using it and take some time to really assess your priorities.

Hopefully you will begin to put yourself a little higher in the pecking order and you’ll feel better as a result. Stop making excuses and start being the person you want to be, not the one you feel you have to be.

[intlink id=”943″ type=”post”]Part 3…The I Don’t Like It Excuse[/intlink]

Tags: , , , , , , , , , , ,
Posted in General | Comments Off on Work Getting in the way of Training and Results