Want to make progress in the gym? HAVE A PLAN!

Seems intuitive and simple right? If you want to make consistent progress and achieve a goal or a specific task in the weight room, then you should have a clear path or plan to get there. Why waste time, money and energy if your not putting those efforts in the right places to get you closer to where you want to be? Seems a little…insane wouldn’t you agree? To keep showing up to the gym day after day, week after week, sweat session after session, and yet you get no closer to where you want to be. And in fact, it’s been weeks, months or maybe even years since you last remember basking in the emotions of moving more weight, hitting higher reps, running faster for longer, seeing a lower % of body fat or getting to a smaller (or bigger: a smaller % of people) number on the scale.

Take heart and if you’re serious about achieving those goals, then take time to prepare a proper plan to get there. Stop making gym efforts in vain and start moving towards the person you’re striving to become, one work out  at a time!

To be successful, you need a plan. Yet, what I see as a professional in the health and fitness industry is a severe lack of planning: whether that’s in reference to nutrition, workout programs or sleep and mood monitoring. I rarely see gym goers wielding a journal  to log the basics of a work out: Exercises used, load/reps/sets, rest times, and effort levels.

I wonder how these individuals know they’re making progress. Do they recall some of the above information from say, a work out 3 months ago? Or how about even last week? How do you progress  program forward if you don’t know where you’ve been. And if you don’t know where you’ve been, then how the heck are you going to know where you’re going? Simple: MAKE A PLAN.

I can recall on many occasions greeting a member as the enter our facility and promptly asking something like , “Hey Mrs. Jones! How are you today? What are you focusing on today?” … Long pauses are never a good sign  “Oh, um…just going to do a little cardio and abs I think.”…You think?!? Come on PEOPLE!

Stop being one of those people that don’t know where they are going in the gym and lets get your back on track to your goals. Use the example below to start planning today!

Example incoming:

Sunday 8/23/2015

Sleep: 7 hours, feeling really rested!

Mood: Optimistic and energetic

Nutrition: Protein oatmeal 2 hours before workout with 32 oz. of water

Routine: Total Body

Warm up: Foam rolling quads, glutes & 5 mins on elliptical @ 65% effort

  1. DB Squat, Curl, Press: Set 1= 25 lbs/15 reps 45 sec rest Set 2= 30lbs/12 reps 60 rest – Moderate intensity
  2. Ball Crunch: Set 1= 25 lbs/15 reps 45 sec rest Set 2= 30lbs/12 reps 60 rest – Moderate intensity

Cool Down: Static Stretch- Quads, calves, lats

Now imagine you take the example above, and used it over the course of a couple weeks worth of different work outs: you would have a good collection of data to reflect on to use to create future workouts that will greatly enhance the effectiveness of your future work outs in relation to getting you to your goals in safest and most effective way. This in turn will get your results, keeping your motivation and momentum high!

Happy Planning!

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Quit making excuses…please…Making excuses does not produce results

noun
plural noun: excuses
1. a reason or explanation put forward to defend or justify a fault or offense.

Guys and gals, let me tell you that I work without a lot of different people on a daily basis and I can say that excuses ARE NOT like butt-holes, because people have many many many excuses… especially when in it comes to the health and fitness arena.

I’m going to BRIEFLY discuss a couple common reasons I feel people are excusing themselves from a consistent progress and/or justifying why they are not or have not achieved their goals and to becoming the person they WANT to be.

  1. I  just don’t have enough time Jeff!
    1. Okay, I get it, you’re a single mom with 3 kids and work two jobs; of course there’s always extreme cases where the “no time” excuses COULD be legit (even then you can make it work) but more times than not, it’s just a plain ole’ excuse in my books, and here’s why –> There’s 168 hours in a week. To lose weight, maintain a healthy weight, build muscle or just improve overall fitness, you’re looking at investing only 5 HOURS a week on a CONSISTENT basis to lifting and doing some cardiovascular work… so that leave’s you, oh…. 163 hours! Just take some time to think about that one the next time you drain 30 minutes here and 30 minutes there on Facebook or Instragram and then complain that you have stubborn weight you can’t get rid of because you don’t have the “time” to workout.
  2. Lack of a plan
    1. Just Google “workout plan for…” and you’ll find hundreds, thousands even of programs and workouts geared towards weight loss and muscle gain. Even though these programs are not individualized to you and your specific needs and goals and at times might require items or equipment you don’t currently have access to; it’s a platform to work from, and something is always better than nothing. And if you are serious about wanting to change yourself for the better, live longer and achieve the goals you have set for yourself, then I recommend investing in a health and fitness professional to design and guide your work outs or to just follow a simple program you find online. If all else fails, get good at the basics, on a CONSISTENT basis. Meaning, do 100 body weight squats, 50 push ups and a 2-3 minutes worth of core work like bridging and planking. If you were to just do that every day for a month, you would see IMMENSE changes in your body and mood, trust me.

Take some time today and figure out if your using either of the excuses above. Don’t let these rather small obstacles get in the way of you and your goals!

I have worked in many different jobs from being in the health and fitness industry, service industry and outside sales that entailed traveling on a regular basis. Regardless of my circumstances of long hours at work, being on the road and only having a resistance band to work with, and having to help raise a daughter, I always found time to make sure I kept my health a priority and so should you! WHERE THERE IS A WILL, THERE IS A WAY ..

Happy Lifting!