Early man didn’t have to
think or worry about getting enough exercise. Daily activity usually consisted
of hunting, gathering, foraging, building, making tools, and preparing food.
They were constantly active and on the go. Nowadays, modern man is occupied
with working, usually seated behind a desk, socializing, usually in a
restaurant or bar, and raising children, usually behind the wheel of an SUV. Exercise
has become an inconvenient task or chore that has to fit somewhere in-between
whereas gyms have become an artificial replacement for manual labor.
and Efficiently involves having a systematic daily plan of action that is
performed with focus and form with no wasted time.
In my 17 years in the
exercise industry, I have observed three things that oppose the above
1. People tend to do the
exact same thing everytime they go to the gym
2. People tend to do the
wrong exercises with poor form
3. People tend to workout
How To Keep It Consistent
Consistency involves the
right mindset to stay on track for the long haul.
fun: If you
don’t enjoy it, find something you do.
it up, work out with a friend, get out of the gym
hurt: learn the
right exercises with correct form. If you don’t know, hire a fitness
Up: Learn new
exercises or the same exercise a different way, such as using rubber resistance
Right: To get
results you have to understand that Eating Right goes hand in hand with
Exercise. Employing all of the 13 Priorities is the key to success.
How To Keep It Efficient
The dictionary defines
Efficient as: ‘Performing
or functioning in the best possible manner with the least waste of time.’
Have a Plan of Action
Know what you want to
accomplish and how you’re going to do it before you go to the gym or out into
the wild. Putting together a systematic approach to a workout, even if it’s
just the route or terrain you plan to walk on, is important. Take 15m, look at
your schedule and set out a full week’s worth of exercise. If you’re new to the
game and having trouble putting together a plan, hiring a fitness professional
for a few sessions to learn what to do and how to it, is a good choice.
Spectrum of Intensity
Exercise can be graded on
how demanding it is on muscle, heart, breath, etc. and there are a ton
manipulative variables to the exercise itself or the workout to employ that
keep your workouts progressive and fresh.
Some days it’s sprints,
some days it’s long walks
20m workout or 50m
Some days it’s heavy
pressing, others it’s pushups
30 sec rest interval or 3
3 sets moderate or 1 set
8 reps heavy or 20 reps
The Workout Itself
Focus:On the muscles producing movement. Dive inside the body instead of counting reps.
Form: Learn how to do an exercise correctly by hiring a fitness professional
and not reading Muscle & Fiction..I mean Fitness magazine!
Don’t fall into the
trap of Cardio vs. Weights
All exercise on this
planet is resistance training. The stairmaster is just a low intensity,
short-range squat. Less range, less muscle, lower heartrate. Squat: greater
range (if desired), heavier load (if desired) = higher heartrate/cardiovascular
demand. It’s all good if you manipulate your exercise selection using the
Spectrum of Intensity. All I’m saying is just don’t automatically head to the
treadmill everytime you go to a gym because you think 'weight' training doesn't burn calories.
It's not always about 'Lift Heavy Things'
Resistance training exercises themself should also be based on the Spectrum of Intensity. I come across
many websites that state lifting heavy is the only way to go, and that’s true
if you want to get into a rut and/or go to the hospital. I am not against
lifting heavy as long as the exercise is progressed appropriately, achieves a
goal, and varied one way or another. Manipulating the resistance, reps, range,
tempo, and twenty other variables is how you get results, stay out of a rut,
and not get injured.
I am a big
fan of long walks, not sauntering, but with a purpose. So is my dog! Again,
playing along the Spectrum of Intensity.
Don't do exercises you haven't progressed up to
a prime example. Very few people can execute a Pullup correctly. Lifting your
entire bodyweight against gravity is extremely difficult. Attempting to do a
Pullup by swinging your legs, jumping, and swinging isn’t doing you any favors
... despite what some franchised exercise methods recommend. You cannot
measure progress with variables you can’t assess.
get there, if
available, use the Chin Assist machine to knock weight off your body to
point you progress to lifting your bodyweight. Pulldowns, although the
action of a Pullup, are also a great way to progress as is trying a few
with the aid of a spotter is an option. Changing the grip up on the
assist machine or Pulldowns puts you in different planes which is sure
to strengthen and prepare you for Pullups. Grips with hands closer to
the midline of the body are easier.
Don't do the same exercises every time you workout
You’ve seen these people: the same machine for
the same amount of time doing the same exercises on the same day of the week.
Friday is chest and biceps day for the guys…didn’t ya know? Anyway, if you want
your body to look the same ten years later, do the same workout. BUT, if you
want dramatic change, or even maintenance of the body you have worked so hard
for, you’ve got to change it up everytime you go in the door. Progression &Variation are the keys.