Why you keep falling off the wagon
I’ve seen time and time again clients, friends, and family display their displeasure with exercising regularly or maintaining a program. My mother being a prime example of a woman with all the capabilities, all the tenacity but just can’t seem to find the motivation to maintain a long-lasting regimen. It would always go something like, “I would do it if you drag me out of bed and morning.” “I’m just too tired and too busy.” Or even my favorite line, “I don’t know where to start!” These are all common motivation problems the average American adult is tired, is overworked, and incredibly busy. On the other side of the spectrum, there are those who have the energy yet find themselves aimless in the gym, the exercises to be too difficult or the soreness to great. I’ll be the first to tell you some exercises are difficult to master and truly it takes years to do a simple squat to perfection but there always easier places to start and modifications to make for exercises like this squat, bench, or deadlift. Soreness is part of the game, there are days that are a real struggle to get out of the bed or off the toilet. However, there are strategies to help you overcome the rigors of everyday life and make exercising regularly more realistic and attainable goal.
Energy is key! Before you could be motivated before you can master and exercise before you can commit to a program you have to have the energy to actually get out of bed and do it. The answer to this lies in your nutrition. There are many who despite being motivated, to spite having an understanding of training methodology perhaps from and high school athlete background. They still find it difficult in their 20s, 30s, or 40s to maintain even the most basic three days split. Why? Because they’re too damn tired. The key is in your nutrition. I know that job that you were 40+ hours a week at kicks the shit out of you but the nutrients you put in your body have an even greater impact on your ability to perform in the gym and in life. So first thing on the list revamping and overhauling the way you eat, how much you eat, and the quality of the foods you eat.
1) Shorten the amount of time you spend eating by setting a specific eating window of between 6 to 8 hours. Once the time is up you’re done eating the only thing you will consume is water
2) Find your recommended caloric intake for your goals whether that be fat loss or muscle gain. Once you find out the amount of calories, you need to consume for your goal you then need to break them down into percentages of your macronutrients.
3) Try your best to consume the majority of your calories from whole food. Avoid overusing shakes, powders, sauces, and otherwise drinking your calories.
You will not do what you won’t plan for! Once we have the right energy and nutrients. We feel good we feel motivated ready to tackle the next challenge. First, you must plan and this will come down to you your scheduling and your programming. Now you don’t need to be in NFL running back to have a program and a schedule for your fitness life. We can all benefit from a simple program designed and time management in the gym and out. Your life is hectic I know, but setting aside time for yourself will bring structure and structure brings results.
1) Find the amount of time you can dedicate to training whether it be 30 minutes, 45 minutes, or in an hour. And stick to it!
2) Have set training days! Does not it matter if they are back to back or spread out but do try to plan accordingly. If you are going to have back to back, workout days try to avoid training the same muscles within a 48-hour span of each other.
3) Have a workout split. A split is how you defined your exercises for specific body parts on specific days. An example of this is a traditional five days bodybuilding split. (Biceps and Back, Monday / Legs and Abs , Tuesday / Chest and Triceps, Thursday / Shoulders and Traps, Friday)
Lastly, train the way that is most advantageous for your goals and your current fitness level. A mistake commonly made is trying to become too advanced too quickly. There is no need for overly complicated, multi-part exercises requiring a myriad of expensive tools. You can build your body into a solid slab of muscle or tone up the arms, legs, and core with about three to five key exercises and only slight variations on those. The recommendation is always to start small understand and hone your ability to squat, deadlift, bench, and shoulder press correctly. Bicep curls, and lateral raises, crunches, etc. Do not require nearly as much attention and they will be more of the icing on the cake rather than your bread and butter. You would do well to log every exercise you perform, the weight you lift, and how many times you lift it in every session. Without knowing where you are coming from you won’t know where to go next. In the beginning, I would recommend trying to make increases in your repetition or weight lifted around every 2 to 3 weeks. In addition, try to include effective forms of cardio in your regiment both resistance training and cardiovascular training on important to the overall result.
1) Focus on fundamental compound exercises! Squat Bench Deadlift.
2) Do not progress to quickly, take your time learning your body and its movements and the need to use crazy high repetitions or weight in the beginning. Maintaining a range between 6-8 reps and working within 75-85 percent of your maximal effort will carry you far in the beginning months.
3) Log your workouts!
4) Do not forget your cardio!