5 Rules for a successful workout
Every January hundreds of people flock to local gyms in order to make their annual attempt to whip their bodies into shape. Some people go to the gym in order to improve their health while others are there to fulfill a New Years resolution. Still others are there because they made a personal weight loss bet with friends or joined an office pool. Despite the many reasons for getting into shape most people have one major thing in common; about 80% of them will fail to meet their goals.
As a personal trainer I witness this phenomenon every year. The gym comes alive with new members on the first of January and becomes a virtual ghost town by the middle of February. Why do so many people start the New Year with good intentions and give up so easily? I my opinion most people fail to meet their goals because they neglect to come up with a good plan before they start. Here are just a few general rules that could help you make a game plan to achieve success in the New Year.
Rule #1 Start slow. Most people believe that muscle soreness equals great work out’s. This philosophy is not always true. If you are a beginner or you are starting a program after a lay off, choose a work out that gets the blood flowing but is manageable .I always start clients in this situation with about 60% of the amount of weight that they could normally handle for the first week. We then progress 5 to 10% for the next three weeks. This allows your body to get used to the stress before the harder workouts begin. Most people will come in for the first time and lift too heavy or do too much. The result is that they end up so sore that they can barely get out of bed the next morning. In many cases they will feel frustrated and never return to the gym. I have friends that have been working out for over twenty years and still have not figured this one out yet. If you start slow, you will feel more comfortable and your body will respond at a faster rate.
Rule #2 Consult a Professional. Many personal trainers average eight to ten clients a day. This exposes them to a large amount of people with a wide variety of goals. In other words they know how to help you get into shape. A Personal trainers can design a program that is right for you or they may serve as your motivation for showing up to the gym. If money is a consideration, book a session as a consultation and ask as many questions as possible to make sure that you are on the right track .The progress you will make is well worth the investment.
Rule#3 Set realistic goals. Set small attainable goals that can be reached in a reasonable amount of time. When you reach your goal set another one. You might be surprised at what you achieve over time. This summer I trained a client that bet some friends that he could loose 40lbs in three months. For those of us that are mathematically challenged, that’s ten pounds a month. This goal is not impossible, but it’s unrealistic not to mention unhealthy. He did however manage to come close but fell short of his goal by ten pounds. He obviously set his sights too high. He should have bet twenty pounds. He would have been much more likely to succeed and would have made some money in the process.
Rule #4 Recruit a training partner. You are much more likely to show up to work out if someone is depending on you to be there. It’s obviously not a good idea to pick someone that is known for being late or lacks motivation. Instead pick someone that can help you get a great work out. I can still remember the best training partner I ever had. He had a type A personality and was always ready to work out. He did not have a lot of weight lifting experience but his attitude was so infectiously positive that I had the best results I had ever experienced.
Rule #5 Focus on learning proper form. There are two ways of doing things in life: the right way and the wrong way. This same principal holds true in the sport of weight training. Most people learn how to lift by watching others. The only problem is that many people do not know how to perform exercises correctly. We have all witnessed the guy that loads the bar with more weight than he can handle and then violently swings his body back and forth in order to complete repetitions. This type of behavior is dangerous because it puts most of the stress on the joints and connective tissue instead of the muscles. Why not strip the bar of a few pounds and perform the exercise correctly. Your ego may suffer a little but your body will thank you.