The goal is to take control of your body and make it change the way you want it to.
In fitness, we do this with a “program.” Programs are great when written well and executed properly.
The major problem is that many of us are lost when it comes to developing and implementing our own program.
Take computer programs for example. A computer program generally has functions that when used correctly create a specific desired result… most of the time. Ever had your keyboard lock and had no idea how to get it undone? Ever lost a project halfway through without saving because you hit some button? Or your internet suddenly got so slow that it made the Comcast turtles look like Michael Phelps?
Who got you out of that mess? Someone with specialized knowledge got you out of that mess. It was you, your technical support associate, or a 12 year old who solved the problem (maybe in three keystrokes or less).
See; that program was running fine until you did something that messed it up! It took someone with specialized knowledge who was able to look at it from an outside perspective, make a few tweaks, and get you going again.
In fitness it’s kind of like that… just not as obvious. Your program could be malfunctioning for years and you could go on, business as usual, with no idea how well you could be doing.
Keep in mind that your body doesn’t want to adapt (change) unless it has to. So the challenge is to keep changing the program so that you never hit a plateau and your body keeps changing favorably.
There is no one solution or “miracle” program. Each individual program will be different according to the specific needs of each individual and their desired goal.
An incomplete list of common denominators of a successful program:
Intensity:
*Move with a purpose; your mind should be focused on the muscles used during the exercise at hand.
*Make each rep count; don’t get “through” a workout; get “from” a workout.
*Socialize after your workout; the gym is a great place to meet wonderful people… after your done working out (or at least with the bulk of your workout).
Consistency:
*Four to six days a week you need to be moving your body in any general way (hiking, playing a sport, running the dog).
*Three to six days a week you need to be following your specific program.
*Think quarterly; not weekly. You should show some changes if you are consistent for three months straight.
Basic Nutrition Guidelines (from the National Academy of Sports Medicine):
For Fat Loss:
*Eat balanced meals (each having appropriate protein, carbohydrate, and fat content) throughout the day.
*Choose whole grains and fresh vegetables over refined grains and simple sugars.
*Schedule no fewer than four to as many as six meals a day. This will control hunger, minimize blood sugar variance and increase energy levels throughout the day.
*Avoid empty calories and highly processed foods.
*Drink water (up to 12 cups per day)
*Understand serving sizes. If you’re lost then measure servings with a measuring cup or scale for a week until you can “eyeball” serving sizes. Please don’t get too crazy with this one, understand what a serving looks like and move on with your life.
For Lean Body Mass Gain:
*Eat four to six meals a day. The more often you eat balanced meals the more you will repair your body tissues.
*Spread protein throughout the day to aid in muscle repair.
*Do not underestimate the importance of post workout nutrition; the first 90 minutes after exercise is the best chance you have to re-fuel your body. You need a liquid meal replacement here so that your body can ingest nutrients quickly; a meal will be digested too slowly and you will miss your window.
*Do not neglect the importance of carbohydrates and fats. It’s going to take more than just more protein to increase muscle mass… regardless of what the ads in Muscle and Fiction will tell you.
Sunday, August 17, 2008
Monday, August 11, 2008
6 Points of Preparation #2) Create the Time
We find the time for the things that we truly want to do in life.
If we really wanted to play in a softball league, fantasy football draft or a weekly poker tournament we’re probably too busy to do it… but we do it anyway.
Take a look at the demographic of Club Sport. At our gym we have busy mothers, fathers, professionals, business owners, politicians, commuters, even professional athletes all working for their own fitness each and every day. Are any of these people busier than you?
The fact of the matter is that everyone has obligations outside of their own fitness. Our time is “under siege” from all angles! It is easy to make excuses as to why you cannot make it into the gym (a process known as excuse-ercising). But if you have clearly defined your “why” then creating the time is not going to be an issue because you know exactly what you want for yourself.
Have you heard the investment philosophy of “pay yourself first?” Exercise is an investment that pays huge dividends for those who invest regularly. Isn’t taking control of your schedule and prioritizing your own fitness a way of paying yourself first as well?
The people who get the most results exercise more than 20 times per month, roughly 4.5 times per week. This type of commitment is proof that nothing worth having comes easy. Don’t expect results to come instantly. Expect results to be in direct proportion to the strength of your “why.”
Since you know exactly “why,” NOW it’s time to make the commitment, schedule the time, and walk whichever path you’ve decided is best for yourself.
If we really wanted to play in a softball league, fantasy football draft or a weekly poker tournament we’re probably too busy to do it… but we do it anyway.
Take a look at the demographic of Club Sport. At our gym we have busy mothers, fathers, professionals, business owners, politicians, commuters, even professional athletes all working for their own fitness each and every day. Are any of these people busier than you?
The fact of the matter is that everyone has obligations outside of their own fitness. Our time is “under siege” from all angles! It is easy to make excuses as to why you cannot make it into the gym (a process known as excuse-ercising). But if you have clearly defined your “why” then creating the time is not going to be an issue because you know exactly what you want for yourself.
Have you heard the investment philosophy of “pay yourself first?” Exercise is an investment that pays huge dividends for those who invest regularly. Isn’t taking control of your schedule and prioritizing your own fitness a way of paying yourself first as well?
The people who get the most results exercise more than 20 times per month, roughly 4.5 times per week. This type of commitment is proof that nothing worth having comes easy. Don’t expect results to come instantly. Expect results to be in direct proportion to the strength of your “why.”
Since you know exactly “why,” NOW it’s time to make the commitment, schedule the time, and walk whichever path you’ve decided is best for yourself.
6 Points of Preparation #1) Defining Your "WHY?"
Many people consult fitness professionals to discover “how’s”.
How do I get better abs? How can I lose weight? How should I do this exercise?
The answers to “how” questions will only get you so far, though. Ask five people how to get bigger biceps… you’re likely to get five different answers. It is also very unlikely that one “how” answer will satisfy your curiosity. Once you know the answer to one “how,” you may have seven more questions to follow with until you have so many questions and answers that you forget why you asked in the first place!
Start with uncovering for yourself “why” it is you are asking “how” to be more fit.
Why do you want to know more about fitness? Why do you want to lose weight? Why do you think you need better abs? Why is it that you seek to improve yourself through exercise? What is it exactly that you wish to gain from your personal fitness experience?
It’s been said that you can overcome any “how” if you only know why.
Your “why” can serve to guide you when the conditions are rocky and the forecast is rough. Your “why” will keep you consistent when “how” gets monotonous and dreary. Your own personal “why” statement will be the beacon with which you chart your course, set your goals, and navigate faithfully forward.
Focus on “why” and you will discover “how.”
How do I get better abs? How can I lose weight? How should I do this exercise?
The answers to “how” questions will only get you so far, though. Ask five people how to get bigger biceps… you’re likely to get five different answers. It is also very unlikely that one “how” answer will satisfy your curiosity. Once you know the answer to one “how,” you may have seven more questions to follow with until you have so many questions and answers that you forget why you asked in the first place!
Start with uncovering for yourself “why” it is you are asking “how” to be more fit.
Why do you want to know more about fitness? Why do you want to lose weight? Why do you think you need better abs? Why is it that you seek to improve yourself through exercise? What is it exactly that you wish to gain from your personal fitness experience?
It’s been said that you can overcome any “how” if you only know why.
Your “why” can serve to guide you when the conditions are rocky and the forecast is rough. Your “why” will keep you consistent when “how” gets monotonous and dreary. Your own personal “why” statement will be the beacon with which you chart your course, set your goals, and navigate faithfully forward.
Focus on “why” and you will discover “how.”
Drink Like a Champion!
Why does the average American spend their life in a mild state of dehydration?
Too busy to drink water? Not enough time? Slipped your mind? Just not thirsty?
Let’s talk about what happens when you miss on your water consumption.
When you don’t get enough water your body goes into a state of dehydration. In even a slightly dehydrated state the body clings to as much water as it can. You’ll soon become “sponge-like”, putting on water weight and losing muscle tone in the process.
As you become more and more dehydrated it takes more and more difficult for your body’s vital processes to function. This means more energy spent trying to manage involuntary body functions (breathing, your digestion etc.) and less energy left over for voluntary body functions (i.e. “banging weights”).
So not only are you thirsty; you’re tired. And you’ve just reduced your training effectiveness or worse: decided to skip your workout completely.
Furthermore; the human body’s metabolism can drop up to 5% if not supplied with the water it needs. So your missing workouts, feeling bloated, and now you’re not even burning as many calories as you could be. Where’s a faucet when you need one?
A good rule of thumb is 8 16oz. glasses of water per day. But the reality is that we all need different amounts of water. Here are some things you can try to make water easier for you:
Buy a water bottle.
Drink two cups of water for every one cup of coffee.
Drink extra water at night.
Put ice in your water to raise your metabolism.
Get a water filter for your sink.
Drink one cup of water before, during, and after your workout.
Drink water instead of soda.
Do whatever works for you to get “water conscious”.
Too busy to drink water? Not enough time? Slipped your mind? Just not thirsty?
Let’s talk about what happens when you miss on your water consumption.
When you don’t get enough water your body goes into a state of dehydration. In even a slightly dehydrated state the body clings to as much water as it can. You’ll soon become “sponge-like”, putting on water weight and losing muscle tone in the process.
As you become more and more dehydrated it takes more and more difficult for your body’s vital processes to function. This means more energy spent trying to manage involuntary body functions (breathing, your digestion etc.) and less energy left over for voluntary body functions (i.e. “banging weights”).
So not only are you thirsty; you’re tired. And you’ve just reduced your training effectiveness or worse: decided to skip your workout completely.
Furthermore; the human body’s metabolism can drop up to 5% if not supplied with the water it needs. So your missing workouts, feeling bloated, and now you’re not even burning as many calories as you could be. Where’s a faucet when you need one?
A good rule of thumb is 8 16oz. glasses of water per day. But the reality is that we all need different amounts of water. Here are some things you can try to make water easier for you:
Buy a water bottle.
Drink two cups of water for every one cup of coffee.
Drink extra water at night.
Put ice in your water to raise your metabolism.
Get a water filter for your sink.
Drink one cup of water before, during, and after your workout.
Drink water instead of soda.
Do whatever works for you to get “water conscious”.
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