Posts Tagged ‘movement’

Real talk.

Everyone is busy.

busy-meme-2

Some more than others, but we’re all busy. Whatever the case may be, my point is that time is a valuable commodity. So, for most of us we can’t afford to spend every waking moment in the gym. Likewise, it’s impractical to train for an extended period of time in that manner.

In that same breath, though, you’re not going to see any significant changes doing a 5-10 minute ab workout. I’ve spoken on numerous occasions that it’s always better to get in something than nothing at all, but that’s not a compromise…you’re trying to cut corners.

Here are some strategies to get the most out of your training without living in the gym.

1. Choose the appropriate exercises

 

Discard, or at the very least, minimize what I like to call “fluff” exercises. If you’re truly pressed for time, don’t waste it doing lateral raises, bicep curls, and crunches for almost half an hour. It’s really nonsensical when the time you have could be spent doing more productive exercises that will stimulate your entire body.

Don’t get me wrong, there’s certainly more than one way to go about it. An argument could be made if those exercises are applied and distributed appropriately throughout the week. But, for the vast majority it’s highly unlikely that will be the case.

Example

Day 1:

1) Squat Variation: 2 sets x 8 reps, 1 set x 10-12 reps

2) Incline Barbell Bench Press: 3 sets x 6 reps

3) Pull-Ups: 3 sets x Max Reps

4A) Timed Farmer Walks: 3 sets x 1 min

4B) Plank: 3 sets x 30 secs

Day 2:

A) Push-Up Variation x 30sec

B) Face-Pulls x 30sec

C) Bicep Curls x 30sec

As many rounds as possible for 15 min.

Day 3:

1) Deadlift Variation: 4 sets x 4 reps

2) 1-Arm Dumbbell Row: 3 sets x 10 reps

3A) Dumbbell Bench Press: 2 sets x 8 reps, 1 set x 12 reps

3B) Lat Pulldowns: 2 sets x 8 reps, 1 set x 12 reps

4) Lunges: 3 sets x 20 total reps

2. High frequency, short workouts

 

Like I mentioned above, there’s more than way to go about it. On the other end of the spectrum, there are others who react differently where if I suggest looking into the possibility of cutting down their workouts, their response is…

It’s not uncommon for me have differing views with productivity junkies adamant on training 5-6 days a week.

To each their own.

Here’s a solution: you can still train 5-6 days a week. The caveat, though, would be to keep it brief. In other words, high frequency muscle stimulation.

People who train almost damn near everyday make the mistake of going hard every time they hit the gym floor instead of varying their training intensity. There’s only so much damage your body can take before progress starts to slow down…or worse, diminish.

Example

Day 1: Pump Work

Day 2: Main Work (High/Max-Effort)

Day 3: Moderate Intensity

Day 4: Pump Work

Day 5: Moderate Intensity

Day 6: Pump Work

3. Prepping your meals work big time

 

Your nutrition is what ultimately determines the outcome. It is the prime contributor for improvements in both performance and body composition. Regardless of the training method you’re using, it will not offset a horrible diet.

I’ll admit, there’s nothing sexy about prepping your meals.  It’s utterly boring. However, the potential to drop body fat and build muscle at conservative rate goes up when you plan ahead.

I mean come on, why would you leave your progress up to chance like that?

Simply put, it’s worth it to make the investment to designate an allotted time period where you’re planning your meals for the day and/or week.

If not, there are a handful of meal prep services in the market.

20171224_170630.png

4. Get off your ass

 

Last week, I stopped by the mall to go pick up a few things for Christmas. As you know, trying to find parking can be a complete hassle during the holiday season. So, rather than park right in front where everybody goes, I purposely parked towards the end where hardly anybody goes to.

It served as an opportunity for me to get in more movement, and save me the headache of having to find parking. It turned out to be a ten minute walk.

Little things like this make a huge difference. Instead of taking the escalator, walk up the stairs. If you have a desk job, stand up every now and then. After your meals, go for a walk.

The more movement, the better. Don’t just rely on what you do in the gym.

 

Maximize your training and get a head start on 2018 with my new training resource, Assault.

ipadverticalright_634x982

>>Assault<<

img_20160720_104933

1. You can follow a well-designed training program to a T, but if you’re not doing the simple things such as drinking enough water and getting adequate rest, you’re just spinning your wheels.

2. It’s going to be hard, and it’s going to suck — there’s no easy way around it. Welcome and embrace the suck factor. Balance is to be appreciated, but recognize that to a certain extent you’re going to have to trend further away from that to get the desired result you’re looking for. Nothing amazing ever happens by staying in the middle. If you want to make significant changes in your appearance, suck it up.

I’m not saying you should suffer, but it’s foolish to think that it shouldn’t be difficult.

3. It’s a clear observation that completely disregarding the importance of proper nutrition is foolish, to say the least.  Look, I get it — it’s incredibly hard. But consider how many benefits have the potential to dramatically improve your physique and performance if your diet was on point.  Understand that there is a trade-off and you have to exercise serious discipline (not restriction).

4. At the risk of ruffling feathers, most folks would see promising results if they mitigated liquid calories (juices, alcohol, etc.) and increased their daily protein intake.

5. Progress takes time to manifest, and it’s no different than cooking up a fine meal in the kitchen. Don’t rush it. Be patient.

6. How many calories you burn in a workout pales in comparison to what you do the other 22-23 hours during the day. With that in mind, a lot who struggle to get lean overlook the value of daily activity.

As a frame of reference, my activity level is pretty darn high when you factor in my own training, and the hours I spend coaching my clients.  It’s the very reason why I have to eat a substantial amount of high quality calories in order to maintain my body composition. Now compare that to someone who works at a desk all day.

Get up, and get more movement in.

7.  Your environment can overwhelm you if you’re trying to improve your approach on the nutrition front. So, if you find yourself always hopping on and off the horse, you need to do a better job of preparing your meals ahead of time.

8. We all have our trigger foods. We tell ourselves just a few bites, but they’re just too irresistible. As much as I love pizza, it doesn’t give me a solid ROI in terms of having a positive outcome on health and body composition because I just end up eating the whole box.  There’s no guilt, but that’s just way too many calories. If you can’t control your portions, look into the possibility of cutting it out (for the time being).

9. It doesn’t matter what training protocol you do. You can’t out-train a destructive lifestyle. Regardless of the training method, all you’re doing is breaking your body down.  What you do outside is going to dictate your results. If you live for the weekends, you’re not going to get anything in return.  Yes, there are people who can get away with eating crap, and getting minimal rest. But, there is a tipping point.

Good intentions and justifying yourself on social media doesn’t mean much. Consider the different elements in your lifestyle that are a hindrance. Work to gradually change them and in turn, you’ll maximize results in the gym.

Did what you just read make you better? Join my newsletter by clicking here because… you absolutely should.

Become An Insider