It’s that time of the year again! Everyone will be clamoring to the gym to kick start their New Year’s Resolution. Undoubtedly most will fail and reside back to their old habits in a few weeks...
Don’t let this be you...
This year’s going to be different, because this year you’re going to listen and take some expert advice. Here's a few simple ideas to get you started on the right foot:
1. LESS IS MORE
I know but you are excited to get to the gym and start your new year’s off right...
One of the biggest reasons for failure to stick to any training program is, TOO HARD TOO FAST. Remember we want to be in this for the long haul so start off slow. Training should make you feel good, not like you went through a meat grinder.
- Two to three strength sessions per week.
- Keep the weights relatively light and the volume low.
- Add 2-3 30min (MAX) cardio sessions to supplement.
- Focus on total body training and not a single body part.
2. CUT OUT THE SIT-UPS
What... How am I supposed to get abs?!
Studies show that sit ups put a tremendous amount of stress on your lower back, even if you’re not injured. Many people injure their lower back doing excessive sit ups. We all hope they will help us lose that stubborn belly fat, only to go backwards due to injury. Also, the “core” is for stabilizing the trunk. Train it the way it was designed to be used.
- Abs are made in the kitchen! If you want a lean midsection, you’ll need to eat clean as well.
- Bracing. The core was designed to brace against movement to keep your spine safe and translate energy from the ground into your upper body. Think planks, cable chops, and carries.
- Don’t forget the other “more important” core. The core is everything that moves and stabilizes your trunk. Don’t neglect the back of it. Think Reverse Hypers, Bird-Dogs, Side Bridges, and Cobras.
3. GET OFF THE MACHINES
Machines are great for isolating specific body parts and can be a good way to train if your elderly or injured. The majority of us however, would benefit greatly for getting off of the machines and getting back to what has ALWAYS worked. Free weights and body weight training. WHY?
- Free weight and body weights are functional. Meaning they translate to movements you do in real life like picking up your kids. Where’s the machine for that?!
- Free weights burn more calories. Since your using a lot more muscle to train with free weights your burning more.
- You can do it anywhere. You don’t need a nice gym and the associated plethora of excuses that go along with not having anywhere to train. All you need is yourself, and if you want, a few dumbbells.
- Free weights/Body weights are fun. The combinations and possibilities are endless so they help keep your training fresh.
4. HIRE A COACH
Now a days you do not have to spend $1000’s of dollars on private training to get some guidance. There are literally thousands of websites and books out there for any type of training program imaginable. However, buyer beware! Just as there are thousands of great programs, there are WAY MORE terrible ones. To make this year really great, invest some of that holiday bonus into hiring a real expert. That way you and cut through a decade of trial and error and right down to the GAINZ.