Happy new year to Everyone! I'd like to start out the new year by discussing the most important aspects of your training, that will lead you to success. Many of you will begin the new year with your new fitness goals in mind and I wanted to cover some key aspects that will help you get the most out of your training. I will make a list of these aspects and briefly explain their importance.
1) Goals- I've already spoken a great deal about the importance of goals but this is the first and most important aspect of your training. Many of you will begin your new year's resolution with goals and it is usually the driving force behind the resolutions you make. Begin the new year by making a list of fitness goals you would like to achieve. This will give you the sense of direction and keep you motivated to strive for more. Remember specificity is a key component when writing down your goals.
2) Consistency- Create a program and a set number of days per week you are going to work out. My best advice to you is to make it as realistic as possible. If you are not currently engaged in a fitness regimen, shooting for 5 days a week is going to be a bit unrealistic. Remember, you need to crawl before you can walk. Make a goal that is achievable and be honest with yourself. When you have accomplished the smaller goals, begin to add more. For example: Aim to start off with working out two times per week. Of course this is very doable, but accomplish it for 2 weeks before you add a day. The sense of accomplishment will be worth more than you think. Be consistent with your schedule. Choose specific days and times you plan on going to the gym, and even be as specific as writing down the length of your workouts. Consistency should not be overlooked. Many people do not get the results they strive for, simply because they workout sporadically.
3) Intensity- This is one aspect of training that is often overlooked entirely. Just showing up to the gym is not going to shed those pounds or tone those arms. Your intensity needs to be high! This means your heart rate needs to be elevated and you have to do more than just break a sweat. There are many ways you can keep the intensity high. I've listed a few below.
1) High repetitions- Workout with 50%-60% of your one rep max and shoot for 20-30 reps.
2) Heavy weight- Use between 80%-90% of your one rep max and shoot for 3- 5 reps.
3) Time your workouts- Choose a set number of exercises and reps and perform the routine as fast
as you possibly can. The next time you perform the routine, try to beat your previous time.
4) Time your running- going for a distance run? Time it, the next time you run, try to beat your
previous time.
5) Sprints- Sprints are one of the most effective ways to trim body fat and increase cardiovascular
performance. If you're not doing sprints, I highly recommend you mix them into your routine.
Shoot for five 30 second sprints with 30 second rest intervals. sprints should be at 80%-90%
max effort.
4) Exercise selection- Choose multi-joint or compound movements. Single muscle isolation workouts do little for the central nervous system and do very little to stimulate fat loss. The body generally moves with the involvement of two or more joints. Choose exercises that involve two or more muscle groups at a time. This will maximize the amount of calories you burn in the shortest amount of time. It also promotes better functionality for your everyday movements.
5) Diet and Nutrition- Eat good food! Just because you're working out doesn't give you any more right to put your hand in the cookie jar. Your body responds best when you give it good wholesome, nutritious foods. Stay away from processed or frozen goods. Try and eat as close to natural as possible. When shopping, shop on the outside of the supermarket. This is generally where all the healthier choices are.
Lots of fruits, vegetables, lean meats, nuts and seeds, and good fats.
6) Write it down- Key aspect of training is writing down your workouts. This is the best way to keep track of your improvements and your plateaus. Use your data as a tool to see where your strengths and weaknesses are. Having it written down will give you a great point of reference and it will help you take your training to the next level every time.
7) Rest- Get good sleep and find ways to relieve stress. We all use different methods to unwind, so choose the one that works best for you, and use it to calm your mind and body. Tension in the mind can also cause a great deal of tension in the body. Focus on relaxation and get plenty of good sleep to help rejuvenate your energy levels.
As long as these seven aspects are a part of your workout regimen, success is inevitable. Write these seven aspects down in your workout journal and look at them daily. This will help you stay focused and keep you on top of your fitness program. Good luck!
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