Wednesday, August 28, 2013
Stuck In A Rut? Then Start Rooting Your Workouts In Movement!
Most people join a gym or begin a fitness program with one goal in mind ... to simply look better! Unfortunately most gyms are not around to teach people how to workout so that they can achieve this goal of looking a little bit better in their beach wear! Most gyms, are quite simply, just renting space and equipment for people to shuffle through some makeshift workout they created all by themselves or heard about in the latest magazine. Most of the time this leads to people becoming fed up or injured and just performing set after set on one of the many machines the gym has available. Next thing you know, months or even years pass by and even though they're going to the gym on a regular basis, there's no significant change in how they look! Not to mention they wont be seeing any improvement in how easily they can perform every day tasks or extracurricular activities.
So how do you avoid such a fate?
You could always hire a good trainer, one that knows what their doing, gets results, and not only improves how you look, but also improves your movement/quality of life! If you're not sure what to look for in a trainer, you could always take a look at the list I wrote about in a previous blog regarding how to choose the right trainer!
You could also pick up a DVD or Book that was written or produced by well known and peer respected fitness coaches/trainers who specialise in producing results while improving your movement. I have some great Ebooks available from my website as well as some DVD's that will all get the job done ... yes that was a shameless plug!
I know what some of you must be thinking, why all this talk about movement? I just want to look hot!
Well guess what people, if you base your workouts around movements you'll not only look "hot" you'll get there a hell of a lot faster than you would with isolation movements (using machines or body building methods)! You'll also reduce your risk of injury, improve your mobility, increase your flexibility, burn more over all calories, and not have to workout for anything over 45mins!
Damn! Now doesn't that sound great!
First you'll need to learn the correct form on movements like push ups, squats, lunges, rows, pull ups, over head pressing and various crawls, hops, and rolls. Even if you can't do any of these movements yet, then you need to learn the progressions. Everyone can do some form of these movements, you just need to learn what level you are at and then proceed forward. I've outlined all these progressions in my Ebooks as well as in some of my YouTube videos. If you're hiring a trainer, make sure they can take you through the necessary progressions safely! Just by learning and practicing these movements you'll be improving your balance, flexibility, mobility, and in some cases strength and conditioning.
Next, you'll need to learn how to put it all together in a workout that suits your needs. If you've hired a good trainer they'll do this for you, but they should explain to you why you're doing what you are doing! Ask them! If you're on your own, then it's up to you to put together your workout. Assuming you've now done some reading, blog crawling, and video studying you should have an idea of how to put it all together. Most likely in some short, higher intensity, circuit or interval workout that can be completed in under 40mins including your warm up time! Still not sure what workouts like these look like? Then please, if you haven't already taken a look at all the FREE workouts I've posted on my YouTube channel go there now! I know that some of these workouts look (and are) a little advanced, but I assure you if you follow the progressions that I have taught in some videos and I have outlined in great detail in my Ebooks, you'll be able to find a progression for each exercise that suits your fitness level!
Start eating well, keep it pretty paleo/primal or as close to it as humanly possible! Make sure you're performing a movement based workout 3-4x per week and you should be well on your way to a new, healthier, more functional you!
I know some of you might still be asking, why these movements? What's so special about them?
Well let me explain a little further. When you perform any movement or activity in real life, be it sports, picking up your groceries, climbing the stairs, or helping a friend move boxes ... all of your muscles move together. It's just how life works, all of our daily activities are based around these movements. When we sit down or stand up we're squatting. When play with the dog or kids we're rolling around pushing and pulling. Climbing up your stairs, you're lunging. When you're gardening or doing yard work it can be any number of these movements combined. Also, during every single one of these movements your abs and inner abdominal muscles have to work to stabilize your spine and keep you from falling apart! By creating a workout rooted in these very natural movements, you'll become stronger at each of them, and be able to transition between them with greater ease all while reducing your risk of injury while performing your every day tasks! You're short burst, high intensity workouts based off these movements will burn a ton of calories in a very short period of time, meaning you'll workout for a shorter amount of time and start looking awesome quite quickly! Plus, your endurance and conditioning will increase allowing you to have a greater amount of energy through out the day and prevent you from becoming fatigued during strenuous activity!
So if you're bored with your workouts, not seeing results, or your injured all the time. It might just be time for you to take a look at what your doing, and try switching to more movements based exercises!