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6 Truths About Exercising That No One Wants To Believe

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Success in the gym, as with most things in life, comes down to mastering the basics.

With that in mind, here are 6 exercise tips, weightlifting basics, and training essentials that nobody wants to believe, but everyone should follow.

Take these ideas to heart and youll reap major benefits. While most people waste time debating the endless stream of supplements, new workout programs, and diet plans, all you really have to do is focus on these simple concepts and youll see results.

1. You must commit for the long-term.

Most people workout with a short-term goal in mind. I like looking at health in a different way

  • The goal is not to lose 40 pounds in the next 12 weeks. The goal is to regain your health for the rest of your life.
  • The goal is not to bench press 300 pounds. The goal is to be the guy who never misses a workout.
  • The goal is not to sacrifice everything to get your fastest time in next months race. The goal is to be faster next year than you are today. And faster two years from now than you will be next year.

Ignore the short-term results. If you commit to the long-term process, the results will come anyway.

Furthermore, stop acting like living a healthy life is a big deal. You can go to the gym every week. That can be normal for you. Not a sacrifice. Not an obligation. Normal.

Whats funny is that when you commit to being consistent over the long-term, you end up seeing remarkable results in the short-term. Thats the power of average speed[1].

2. You need a schedule.

Most people never train consistently because they are always wondering when they are going to train next.

They are always wondering

  • Will I be motivated to workout when I get home from work?
  • Will I have enough free time to exercise today?
  • Will I have enough willpower to wake up early and run?

In other words, most people train when they feel motivated or inspired.

Heres a better idea: stop treating exercise as something to do when its convenient and start setting a schedule for yourself to follow. This is what makes the difference between professionals and amateurs[2].

For example, I train every Monday, Wednesday, and Friday at 6pm. I dont have to think about when Im going to train. I dont sit around and wonder which days Ill feel motivated to lift. I dont hope that Ill have some extra time to workout today. Instead, I put it on the schedule and then organize my life and responsibilities around it (just like you would organize your day around your class or your meeting or your kids baseball game).

Setting a schedule for your training becomes even more important when life gets crazy. There will always be occasional emergencies that prevent you from working out. Its part of life. The problem is that most people miss one workout and before they know it, they havent been to the gym in 4 weeks.

But when you have a schedule for your training, you have a way of pulling yourself back on track as quickly as possible.

Top performers make mistakes just like everyone else. The difference is that they get back on track[3]quicker than most. Miss your workout on Friday because you were traveling for work? Guess what? Your next training session is already scheduled for Monday at 6pm. Ill see you there.

Let your schedule govern your actions, not your level of motivation.

3. Not all exercises are equal.

Great results come from great focus, not great variety.

Too many people waste time in the gym because they bounce around without any real goal, doing a little bit of this machine and a little bit of that machine. Thankfully, there is a simple rule that will always guide you toward the best exercises: the more an exercise makes you move, the bigger the benefits it will deliver.

This is why the clean and jerk and the snatch are the kingpins of weightlifting. They are the exercises that force your body to move the most (and the quickest). As a result, the people who do these exercises see incredible results.

Heres a short list of the best exercises. In my opinion, at least one of the first five exercises should be included in every workout.

  1. Squat
  2. Deadlift
  3. Bench Press
  4. Clean and Jerk
  5. Snatch
  6. Sprints
  7. Overhead Press
  8. Good Mornings
  9. Pullups
  10. Pushups

4. You need to start slow.

Ask most people if they had a good workout and theyll say things like, Oh yeah, it was so intense. Or, Im going to be so sore tomorrow. Or, I finished my workout by doing a set to failure.

Its great to push yourself, but the biggest mistake that most people make is not building a foundation of strength. Everyone wants to jump in and max out with a weight that is hard. Thats exactly the wrong way to do it. Your workouts should be easy in the beginning. (See: How to Start Working Out[4].)

Training to failure is a good way to wear yourself down, not build yourself up. You should have reps left in you at the end of your workout (and at the end of each set). Take point #5 (below) to heart and your workouts will get hard enough, fast enough. Trust me.

The phrase that I like to keep in mind is train for volume before intensity. In other words, I want to build the capacity to do the work before I start testing my limits.

Just to be clear: volume doesnt have to mean do sets of 20 reps. (I rarely do more than 10 reps in a single set.) Instead, I like to think of volume over a period of weeks and months.

For example, right now Im doing a 55 squat program (5 sets of 5 squats). I started light. The first week, I lifted with a weight that was very easy for me. Then, I slowly added 5 pounds each week. For weeks, it was still easy. Eventually, when I built up to a weight that was heavy, I had the capacity to handle it because I had already done dozens (if not hundreds) of sets over the previous weeks and months. Focusing on volume now allows you to handle the intensity later on.

5. You should make slow progress.

Most people walk into the gym every week, do the same exercises with the same amount of weight, and wonder why they arent getting stronger. Youll see people step onto the same treadmill, run two miles like they always do, and wonder why they arent losing weight.

Heres a little story that explains the problem and the solution

Imagine that you are in a quiet room and someone turns on a loud and noisy fan. At first, its obvious and irritating. But if you are forced to stay in the room long enough, the fan starts to become part of the background noise. In other words, your body registers the sound at first, but eventually it realizes Oh, this is the new normal for this environment.

Your body adapts and the noise fades away. Something similar happens when you exercise.

When you start to train, its like turning on the fan. Something new is happening in the environment, and your body registers the change by getting stronger and leaner. But after a few workouts, your body realizes this is the new normal. Your body finds a way to adapt to this new environment, just like it did with the noisy fan. As a result, you stop getting stronger and stop losing weight.

What got you here wont get you there. If you want to see different results, you have to do something different. If you want to see progress each week, then you have to progress each week.

This is actually very simple to do. Add 5 pounds each week. Add an extra set this week. Do the same exercise, but rest for 15 seconds less between sets. These are all ways of changing the stimulus and forcing your body to slowly and methodically get better.

6. You should keep a record.

What gets measured, gets managed. If you cant even tell me how many sets and reps you did with a particular weight two weeks ago, how can you guarantee that youre actually getting stronger?

Tracking your progress is simple: get a small notebook and write down your workouts. (I use a little black moleskin notebook that I bought a bookstore.)

At the top of the page, write the date of your workout. Then, simply write down the exercise you are doing. When you finish a set, record it in your notebook while youre waiting to do the next one.

Recording your training is especially important because it brings all of these points together.

You can look back and see how youre making long-term progress (point #1). You can see on which dates you trained and how often you were on schedule (point #2). You can verify that you did the best exercises each workout (point #3). You can see how you are slowly building up volume and developing a foundation of strength (point #4). And you can prove that youre making slow, methodical progress each week (point #5).

What You Should Do Now

Your could spend your entire life mastering these six points, but these are the basics that will make a real difference in your training.

Here are your action steps:

  • Set a schedule. When and where, exactly, are you going to train?
  • Get a notebook and pen to record your training.
  • Focus on the best exercises that make you move a lot.
  • Start with a weight that is very light and train for volume before intensity.
  • Slowly increase the weight each week.

Happy lifting.

References

  1. ^ average speed (jamesclear.com)
  2. ^ difference between professionals and amateurs (jamesclear.com)
  3. ^ get back on track (jamesclear.com)
  4. ^ how to start working out (jamesclear.com)

Original Story Here

Resources:

10 Workout Tips to Maintain Your Bikini Body Through Fall – Glamour

You logged some serious hours at the gym and used all the willpower you had to avoid the known diet derailers this summer. Once the colder weather arrives, don't let the crisp air and additional clothing layers tempt you into skipping the gym … http://www.glamour.com/health-fitness/2013/09/workout-tips-to-maintain-your-bikini-body-through-fall

JOE's post-workout tips: the foam roller | JOE.ie

One of the pieces of equipment that most gyms have but that might scare you because you're not sure what it does is the foam roller. In fact, a few of you probably have one in your house and are using it as some form of … http://www.joe.ie/health/joes-post-workout-tips-the-foam-roller/

Linda Stoen’s Quality Workout & Nutritional Tips (VHS, 1994)

2013-09-13T18:29:36.000Z $6.99
End Date: Sunday Oct-13-2013 11:29:36 PDT
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Linda Stoen’s Quality Workout & Nutritional Tips (VHS, 1994)

2013-09-13T18:29:46.000Z $8.99
End Date: Sunday Oct-13-2013 11:29:46 PDT
Buy It Now for only: $8.99
Buy It Now | Add to watch list

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Comments

  1. Reply

    Is There An Online Site That Gives Free Workout Tips? I’m looking for a site that gives free workout tips and tips on getting abs. I don’t need a so-called “quick trick” that will supposedly get me a six-pack in 2 days. I just want tips on how to work out and what to eat to get in shape.

    View Comment
      • HealthNut
      • September 13, 2013
      Reply

      If you want to stay in shape, you need to adopt healthy eating habits and make exercise a part of your daily life.

      How to start?

      Choose exercises you enjoy according to your fitness level. Aerobics exercises move the muscles fairly continuously and strengthen the heart and lungs. Examples of such activities are brisk walking, jogging, aerobic dancing, swimming, badminton, cycling and football.

      If you have not exercised for a long time or just started, start slowly and increase gradually over a period of 3 to 6 weeks.

      For those who are above 35 years old, overweight, or have medical problems, you need to check with a medical doctor before you embark on an exercise programme.

      Frequency or How often?

      Exercise for at least 20 minutes, 3 times a week or more

      Intensity and duration?

      Do exercise until you perspire and breathe deeply without getting breathless. You should be able to talk or whistle while exercising.

      Do warm up and stretch for at least 5 minutes before exercise. Also not to forget to cool down and stretch after exercise.

      View Comment
    • XP
    • September 13, 2013
    Reply

    Can I Have Some Good Workout Tips? Hey could I get some good workout tips. I’m medium built but i want to be lean and fit. I also want to tone and shape my legs a lot. Please tell me if you have any good tips!

    View Comment
      • HealthNut
      • September 13, 2013
      Reply

      Yes,visit the following sites for fitness.You may not need a full-fledged diet right now, but you can still incorporate some slim-down strategies into your daily life.

      Eat breakfast. Studies show that eating breakfast is associated with keeping weight off once you’ve lost it.

      Fill up on low-cal foods. Start every meal with the items on your plate that are lowest in calories. By the time you get to the other foods, you won’t be so hungry, possibly decreasing your total intake.

      Begin with soup. Starting lunch or dinner with a broth-based, vegetable-filled soup will curb hunger so you’ll be less tempted to eat higher-calorie foods.

      Arrive fashionably late. Without as much time near the buffet table at parties, you’ll eat less.

      Divide your lunch. Afternoon snacker? Cut your lunch in half: have part at mealtime and the other half later in the afternoon.

      Swap mustard for mayo. A tablespoon of mayonnaise has 100 calories, compared with 10 calories for a tablespoon of yellow mustard.

      Duration of Exercise
      You may not be exercising long enough. The rule of thumb is cardio for 30 minutes, three times per week. If you really want to reach your goal, try five 45-minute cardio workouts per week. That sounds like a lot of exercise, but remember this is in order to meet your goal, not necessarily maintain it.

      View Comment
  2. Reply

    Can You Give Me Some Workout Tips On Buns? I have a big butt and I don’t know how to lose the waight. Can someone help me out? Can you name some workout tips that might work for me?

    View Comment
      • HealthNut
      • September 13, 2013
      Reply

      I suggest you eat bread buns for lunch daily. the buns will give your butt a boost in self confidence. it will then want to sit more and you will make more biscuits. dogs love biscuits. and i love dogs. i dont understand how hard it is. by the way, dont use recycle bins..use regular bins to dispose your old buns. or take then to the local park to feed to the birds. its great to give back to nature!! give back! NOW!i demand you leave at once. you are breaking and entering!!

      View Comment
    • Aslan
    • September 13, 2013
    Reply

    Any Good Workout Tips For Men? I need workout tips that I can use at home and that works.

    View Comment
      • HealthNut
      • September 13, 2013
      Reply

      Eat healthy. consume a little more protein (meat) than usual. Work out helps but working out is about your body fat percentage. Eating healthy is the main thing, then work out. Two strengths when combined, result in that figure your looking for. When you work out don’t do the same routine work out everyday. alternate between 3 days and do different things each of the three days. like Monday do crunches, Tuesday sit ups, Wednesday go for a run. then Thursday go back to crunches. You can do more than one thing a day certainly but don’t do the exact same workout everyday. Your body gets use to it. Mix things up. Eat a healthy breakfast. Eggs, bacon, milk, orange juice. that sort of thing. Just combine eating healthy with work out and you should see results in the first few days.

      View Comment
    • Ben
    • September 13, 2013
    Reply

    How Can I Get A Good Source Of Carbohydrates And Proteins, Plus Workout Tips? I am wanting to start working out and getting healthy and gain lean muscle mass but i don’t really know what foods i should eat before and after a workout to get a good serving of protein and carbohydrates. so anyone who is maybe an athlete or just trying to get healthy too share some meal ideas? and maybe a few workout tips? thank you.

    By the way I’m a 19 year old male weighing in at about 164lbs and about 5’7″ if that helps
    Oh and i have access to workout equipment like dumbbells, that machine where you work out your legs by pushing weights with them, (don’t know what its called) treadmills, and those stationary bikes and an elliptical.

    View Comment
      • HealthNut
      • September 13, 2013
      Reply

      I’ll give you a list of some common foods that are high in complex carbohydrates and take notes because it’s great for you to add them to your meal plan:

      Oatmeal
      Pasta
      Macaroni
      Spaghetti
      Rice
      Potatoes
      Bread
      Home-Made Pizza
      Cereal
      Bran
      Wheat
      Corn
      Yam
      Peas
      Beans
      Lentils
      Vegetables

      The above mentioned foods make your stomach full for a few hours. They make you have a slow digestion. So it’s good for those who want to slow down their metabolism. These foods are also beneficial for those who want to build muscle because they are great sources of energy for your body and muscles.

      Now I’m going to give you a list of foods high in protein that you should make sure you add to your meal plan. These foods are very important to build muscle mass.

      Here is the list:

      Eggs
      Ham
      Sausages (healthy choices)
      Seafood (Fish, Calamari, Octopus, Salmon, etc.)
      Poultry (Chicken, Turkey, etc.)
      Beef
      Pork
      Tofu
      Peanut Butter
      Dairy Products
      Protein Shakes
      Protein Bars
      Liquid Protein

      As you can see there are many sources of proteins. So I recommend that you choose various, not just one.

      Doing combinations of these foods high in complex carbs and proteins will be the best way to create your meal plan.

      Three other foods you might want to add to your meal plan are:

      Ice creams
      Smoothies
      Yogurts

      These 3 are very good and delicious.

      Workout Tips:

      Get your form straight before you go heavy
      Progression is key – Add weight or reps when you can.
      Don’t get greedy – This is a long game. Adding too much too soon can leave you injured
      Eat. Adjust as needed.
      Focus. Gym time is work time. Socialization is fine, but spend time under the bar.
      Don’t buffet train – You don’t need to hit your biceps from 8 different angles, you need to get your primary lifts up.
      Get brutally strong – Your chest isn’t impressed with 15 pound flyes. Get your lifts up and good things will happen.
      Have fun – If you hate your time in the gym, you aren’t likely to make much progress.

      View Comment
    • Deej
    • September 13, 2013
    Reply

    What Are Some Good Workout Tips That Will Help Me Get Into Shape Quick? Im 22 5’6″ and weigh 178lbs. im sick of being fat and repulsed when i look in the mirror at my body. i just would like to know some great workout tips to help me get fit and lose about 40 lbs in 2 months

    View Comment
      • HealthNut
      • September 13, 2013
      Reply

      Well the best way to lose weight is to run everyday morning and night or after for hour and of course you wont be able to run the whole 1 hour as your not in shape yet so try to run for 30 minutes or more if you can and then walk for like 10 minutes and then run until you get to an hour and if your finally able to run the whole 1 hour start running for 2 hours

      also start weight lifting as well as muscle burns fat so just get normal 15 lb or lighter if its to heavy and do curls dumbbell presses etc and most important of all do free weights such as push ups and if your unable to do allot of push ups do like 10 rest 10 seconds 10 rest 10 rest until you get to 100 or 200 if you can also get a bar and try to do pull ups front wards and you probably wont be able to so try really hard and go to the top and go down slowly, and you will have to do ab workouts like crunches and raise your legs

      and do a quick warm up and and stretch before you lift and also with running do a quick warm up run like 10 minutes then stretch and start your 1 hour run

      the other most important key fact to weight loss is a big change in your diet which mean more calories out then in so no to any fast food for the rest of your life unless you want be fat the rest of your life, don’t eat any junk foods high in fat like donuts and stuff like that because if your going to be burning like 1000 calories and then eating 3000 calories you wont be losing fat but instead just gaining fat and the only difference will be you will be gaining 10 lbs everyday instead of 5 lbs

      what you should eat is salad fruit vegetables yogurt eat meat but not one in a kfc bucket a kind that homemade eat eggs also good in protein

      follow these steps and i guarantee you of you being fit

      View Comment
  3. Reply

    How Do I Get A Body Like This? Any Workout Tips? I wanna get a body like hayden panattieres from the kohls candies ad. Or a body like Miley Cyrus for that matter. I carry lotsa weight around my middle waist, upper arms, thighs and calves, back, and neck. pretty much everywhere! any workout tips for a teen who totally wants a flat stomach and cute body?

    View Comment
      • HealthNut
      • September 13, 2013
      Reply

      Try counting calories. 2400 is the maximum a person should usually intake per day (and I say usually because there are special occasions like birthdays and weddings where it’s kind of hard to stay under 2400 calories), and eventually (I say eventually because your diet probably gives you 4000-5000 calories right now, that’s what mine was) if you want to lose weight faster stay between 2000-2200 calories. Of course, if you’re diet includes fast food and Starbucks, 2400 is fine. Go to http://www.calorieking.com and look up calorie content of foods you eat, or you can buy their book, which might be handier. Combined with exercise, this is a great way to lose weight and isn’t risky like diet pills or miracle diets.

      View Comment

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