Hate training alone? Don’t wanna do ANY burpees? Want a programmed program and not just willy nilly sessions? Want to just move your body and feel good and strong and alive?
Revisit some old lockdown lives for you to work out alongside.
I have added these in incase you want motivation to train.
I know you’re going to skip it. I know you will intend to warm up, but then you will run short of time and would rather get your workout in. I know it, because I did this for three years.
Eventually, I injured myself and couldn’t train my upper body for a very long time and I’m still paying for it now.
Warm up the tendons. Get your body mobile and ready to take the loads. Get that blood flowing and prepare your muscles. It will help with your range of motion and mobility too. Go do it. It’s worth it.
Motivation is a false expectation. Whether you’re trying to find the motivation to get results or even just to get up in the morning, motivation only lasts so long. If it’s something we really don’t want to do, but we know will benefit us, motivation will only really kick in when we see start to see a result. What happens when you get the result? Will you be able to stay motivated? This is why people in competition prep do very well in the lead-up, but trying to stay focused afterwards is pretty damn hard.
Build habits. Knowing a habit will be beneficial for you is a great motivator, so make the effort to start building positive habits. I hate brushing my teeth but I do, so that my teeth don’t fall out. I’m motivated to do this, because I know forming this habit will be beneficial for me in the long run. Focus your time on building habits. Don’t make it hard. Start small and go from there.
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There is no falling off track. You didn’t fall off. You are always on it. Even if you ate that pizza and ice cream for breakfast. Even if you maintain weight - especially if you maintain weight. There is no such thing as “off track” in my opinion. This language is detrimental to your well-being. You may have had a non-nutritious day and gained a pound. You may never eat another ounce of protein again (please don’t do this) but you are still on your “journey”. No need to turn back or give up just because you hit a bump in the road. Move through it, around it or over it – just make sure to put it behind you. You are all good.
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If you’re going to spend money on something, put in the effort so that it doesn’t go to waste. “Effort” doesn’t mean perfection; far from it. Just give it your all. Show up, try hard and the more effort you put in, the more results you’ll see. When training, use your body to take control of the weight you’re using. Use your tension, feel it, engage with it, and take control of it. If you’re lifting weights without focus or control, you’ll rarely maximise your potential.
Training principles you should focus on:
Progressive Overload
Effort, Technique and Focus
Training principles NOT to focus on
How much you sweat
DOMS (How sore your muscles are)
Changing things up all the time
If you love it, do it. If you want to get faster, keep running. If it makes you feel amazing and enhances your mindset, go for it. Embrace it and channel your inner Forest Gump. If, however, you are doing cardio solely in the pursuit of optimal results, and for aesthetic reasons, or because you’ve always been told that this is the way to get that perfect body, step away. Let it go. You don’t have to do cardio to see results. Quite the contrary. A lot of the time, cardio can hinder your progression and the results that you want to see.
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Click above to watch
This is key for making progress with your body composition as well as your strength. The two are interlinked.
It’s not a specific exercise that gets you results. Nor is it someone’s particular programme. It’s not how much you do it or even how much you lift. It’s about how much you progress.
If you can squat 30Kg for ten reps on week 1 with difficulty, but by week 4 you could have done another five reps at that weight, it’s not getting easier, you’re getting stronger.
When you find it easier, you’re not putting your muscles under the stress they need to provide growth. You need to progress. This is written into your programme, but you want to continuously push yourself by adding more reps or more weight with good form, over time. The more exertion your muscles endure, the more results you’ll see.
If you are just training for a healthier mindset with no aesthetic or strength goals, then of course, this doesn’t apply. I would, however, say that seeing progression on the bar is amazing for a positive mindset.
TRAINING TO NOURISH
Protein (In case I haven’t yabbered on about it enough)
