As I sit here overlooking the cardio room of the gym I see something that disgusts me everyday. I see people doing the same monotonis workouts day in and day out. I recently read someone's take on "working out" versus "training." They defined it as working out is a hobby and training is a lifestyle and an attitude. I totally agree with that because I know a lot of people that "workout" and those same people also look the same forever. Now I give them a lot of credit for getting into the gym but honestly, why waste your time on an inefficient training program?
I also know a lot of people that train hard and live a healthy lifestyle. These people are constantly setting goals, pushing their standards, and developing new ways to improve themselves. That is what training is all about. I could rant all day about this but I wanted to give you all a few quick changes that can be made if your training program does indeed SUCK....
Problem #1: Using the elliptical machine for cardio
Reason #1 Why this sucks: The machine does a ton of work for you. It's okay for people who have had injuries due to the low impact nature but if you are healthy, get off that machine, it's way too easy and you will struggle to get your heart rate up.
Solution #1: Perform your interval conditioning on the bike, run sprints, attack the Prowler and you will burn a lot more calories and force your body to move without a machine doing the work.
Problem #2: Using the Leg Press instead of performing squats
Reason #2 Why this Sucks: Many people can press a lot of weight but the problem is that you are sitting down! None of your stabilizer muscles are working and you are not even moving your own body. How many movements do we do from a 45 degree seated angle, pushing up or forward?
Solution #2: SQUATS: If you have been reading my posts you know that I love squats. They are the king/queen of all lower body movements. You recruit all major leg muscles as well as stabilizers (trunk) and you burn a ton of calories by lifting some heavy weight in addition to your own body weight. Get off your butt and do some real work!
(Check out that form!!)
Problem #3: Performing high repetitions with low weights
Reason #3 Why this sucks: Many women want to get a "toned" look and all the rage out there says perform high repetitions with low weight so you won't get "bulky." Well I've got news for you ladies, unless you are on the ARod steriods diet you will not get bulky. Women lack the testosterone and growth hormones to initiate such a reaction. Performing lots of reps is a waste of time and energy.
Solution #3: Increase your resistance and lift safely. Lifting weights is progressive and technique is crucial. Find a qualified personal trainer to help you out with your training cycles. Lifting heavy weights not only improves strength, gets you super fit, and burns a ton of calories which revs up your metabolism, but it makes you feel pretty bad ass!
Problem #4: Using body part split routines.
Reason #4 why this sucks: This training style was adopted by bodybuilders in order to achieve high levels of volume to ellicit the hypertrophy phase (muscle size). Unfortunately it carried over into the general population and for most people, it becomes pretty ineffective.
I don't know about you, but I don't have 5 days a week to devote to strictly lifting weights in isolation.
In the real world people need efficient and effective intense training programs that will help them achieve their goals. Now if you goal is in fact to develop volume and muscular size, this program works. If you want to get a lean, athletic, and fit look; you should be performing large muscle group movements and shooting for a full body training style. This style not only elevates your strength levels, overall metabolism, and torches that unwanted body fat because of the high intensity aspect.
Solution #4: Perform full body, large muscle group movements. 2-3 days a week of full body training with movements such as squats, lunges, chin ups, push ups, overhead presses, weighted core work, prowler sprints, and single leg work will get you in killer shape, create a lean and athletic physique, and make you feel energized and happy.
Problem #5: Most people are simply not exerting enough effort.
Reason #5 why this sucks: Plain and simple, if you are not working hard (and smart), you will not continue to see gains. I see people all the time that do the same routine over and over. I also see a lot of people do a set of bicep curls and rest for 2 minutes. The only time you should really be resting that long is if you are performing a high level power movement that requires nervous system recovery of 2-3 minutes. For most people with goals of overall fitness, strength, and fat loss; the training should be fairly intense in order to push your thresholds and burn calories.
Solution #5: Supersets, Circuits, Higher intensity movements. These are just a few solutions to the lack of effort syndrome. Pair up a lower/upper body movement or a push/pull movement. This will allow you to do more work in a shorter amount of time because you are resting less and moving your body through larger movements that will develop more strength and also burn a lot of calories, and ulimately fat.
Don't get stuck in a rut with your training programs. Efficient, intense, and athletic based fitness programs will get you that great trim body that you are looking for. Kick up the intensity through heavier weights, bigger movements, and interval conditioning for cardio.
Don't end up like this guy with your useless workouts. Remember what happens to him at the end of the movie....
But hey, I like to break a mental sweat too...
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