I will forewarn you, the following are not shortcuts nor a product pitch, however, they do work.
Not only do they work, but you already know they work and haven't found a way to apply them yet. As much as every fitness ad tries to confuse and mislead, deep down you know it won't take a revolutionary product as much a revolutionary wake up call to get serious about your health.
So let's review the 5 elements to getting the results that you're looking for from the gym.
Number 1. Show Up
I hear the moans and groans already "obviously" and "there has got to be more than that." You're right, and there is, however this is quite frankly the most important, and most undervalued rule. As the saying goes "Even a 'bad' workout is better than no workout" but even a bad workout is a sign of a good habit.
Showing up, regardless of whether you "feel like it" is why someone out there with a worse plan is getting results. I am all for working smarter, not harder but the fact remains you need to get serious about rule one before reading any further.
Number 2. Consistency
Okay, don't quit reading yet, but seriously, see rule one, it really is that important.
In this case however, I mean consistency with exercise selection, which is actually a HUGE advantage.
We have all heard "if you're not changing your workouts you plateau" and there is some truth in that message. Research has given us huge insight into the misconception of variability and how we in the industry took it WAY TO FAR. Simply changing your rep schemes can be a far superior way to achieve general fitness goals rather than changing your exercise selection.
Any human body without years of steady training has a steep learning curve to derive anywhere near maximal benefit from a new exercise. In fact it takes almost three weeks to even get close to making the most of a new exercise even if you're experienced in the gym. This means that Daily Undulated Training (DUP,) varying rep schemes from workout to workout produces great results because you aren't wasting workouts learning new exercises. Your utilizing the same exercise selection with differing rep ranges, yet this amount of variability causes significant adaption.
Plus it's a great time saver for planning your workouts.
Which leads us to...
Number 3. Plan
Now let me be clear here, this doesn't mean wait until you have the perfect plan to start.
This means that you are better off for having a plan, even a plan that is far from perfect. Whether this means you are printing off a Bodybuilding.com workout or simply following the latest DVD workout craze, having a plan increases the chance of performing rule #1.
Now don't get me wrong, there are better and worse approaches but think of your brain like a heat seeking missile. If you don't have a target it's unlikely you'll over get off the launch pad. This lack of plan is often self interpreted as identifying ourselves as "lazy," but if you have no target it is a lot harder to leap out of bed, resulting in making a non-specific excuse such as laziness.
Number 4. Intensity/Effort
This comes from an age old dilemma and another example of the fitness industry misrepresenting the data; High Reps and Low Weight or Low Weight and High Reps?
The answers is.... It doesn't matter you need to work harder.
Now let's backup before taking this out of context. I don't mean pass out, puke, drive yourself into an asthma attack. I mean you need to break a sweat, so to speak. Checking your phone, reading a book and using the 5 lb dumbbell's isn't a sign of appropriate intensity. If you're doing something at a rate that makes it hard to hold a conversation, that's great, or lifting something that, by the time you finish, you can't lift anymore, that's great. There is no "magic number" of reps, it is about the effort exerted within those reps.
Besides, working hard will make you feel like a rock star, reduce body fat and improve some muscular definition, it's that simple.
Now if you are competing at some level, in anything (sports, bodybuilding, etc) this may matter more, but if you're getting off the couch to lose weight, it can all work with some effort.
Number 5. Compound Movement
Okay, here's the magic secret you've been waiting for...apply rules 1-4 to rule 5 and voila!
After just a few months of hard work you'll see the fat melting away! As I said, no magic, simply proven, effective, powerful strategy. The compound movements you choose, are up to you.
Choose from: Squats, Deadlift, Olympic Lifts, Kettlebells (almost anything kettlebell,) Burpees, Bear Crawls and more. Move a lot of your body at once, now I also recommend having some familiarity or even better some coaching, but the fact remains, compound movements work. Mainly because it is the epitome of rule 4.
They are plain hard work, but that is why it is called a workout. No, you will not be the best at them to start, you will love them and hate them at the same time, and yet you will get better at them. Minimal weight (even body weight for some) can be the best way to get started especially if the weight you choose means you're practicing rule #4!
Thinking your health is "too complicated" to invest time in, or to make time for, is the first exit off the highway to results. It won't happen as fast as you want and it doesn't take as long as you think. You have this body for a lifetime so whether it takes 30 days or 12 months wouldn't you rather be a stronger, leaner and healthier version of you when that time passes?
If you have questions about how these principles can apply to you, contact us.
It is free and simple, and unlike reading this article, only takes a moment.