What I'd like to write about this week is something I feel is often missed. It's something that as a coach or a competitor we assume is in place. It's a given. But for some people it actually goes out the window. The key factor I'm talking about here is off course effort.
Before I begin I'm going to preface what I say with the following. You should always train in a manner that is suitable for your current requirements and goals. You should be able to recover adequately from training and it should suit your practical circumstances.
Having said all that, some people just don't put in enough effort to their training to achieve substantial results. This does not mean you should be pushing at crazy levels of intensity, to and beyond the point of failure etc. What it means is you need to be realistic with yourself, you need to have goals, you need to have the right attitude, you need to push yourself appropriate to your training level and you need to physically do what is required to get the results.
Be Realistic
When I talk about being realistic I think you should primarily be comparing yourself to yourself. Are you improving or making progress towards what you'd like to achieve? Is it decent progress? Is it sustainable? What does your physique look like? Are you stronger or weaker than a year ago? Occasionally you may want to compare yourself to others and I think in some circumstances that can be useful as a bit of a wake up call. But for the most part just be realistic by comparing yourself to yourself and asking yourself whether you are really improving. If you're not sure you might need to use some means to measure progress. If you're not improving slowly over time, you need to ask yourself "why?".
Have Goals
This is really important. You need to know what you are trying to achieve in the long term and in the short term when you are training. Even if your goal is vague eg "gaining muscle", it's still something that you can take action towards. If you are turning up at the gym just to tick off the box of going to the gym and you're really not aware of why you are going or what you want to achieve then you're in trouble. If you don't know why you are there in the first place then your training sessions most likely aren't going to be structured and any results you achieve will be haphazard. I'm sure some people have gotten results this way but you are better off having a goal and working towards it.
Attitude
Many people these days are rather minimalist with their approach to training. That is, they do the least they possibly can in order to get results. I can see that at times this is quite appropriate but sometimes it promotes laziness and a naturally lazy person will gravitate towards applying this philosophy constantly. "Why do more, if I can get away with doing less?" they will think. The key phrase there is "get away with". Sure you get away with it but it isn't help you achieve the best possible results. Doing less will generally get you the minimum result. At times (but not always) doing more will actually help you achieve a more substantial result. In most cases the person who is willing to do more will get a greater result. Of course there is a limit to this and the danger is the over zealous person may run themselves into the ground and be unable to recover adequately. As such you need to know when doing more is appropriate and when you need to back off. Sometimes doing whatever it takes actually means backing off and doing less when you want to do more. It's all in the attitude.
Push Yourself
What I mean here is sometimes we are lying to ourselves with how hard we are training or how much we can lift. For example I've seen (male) bodybuilders who have been training for five or more years still doing two to three plates per side on the leg press. I cannot fathom how that is even possible considering when I was a weak, skinny teenager I leg pressed two plates per side the first time I ever trained legs! In cases like this it might be because the person is too lazy to load up more plates onto the machine, because they don't want to challenge themselves or maybe they are even a bit scared. Whatever the case is they have told themselves that a two to three plates per side leg press is adequate for building muscle and strength. It really doesn't matter what you are lifting, but you need to be real with yourself. Are you cruising on an easy weight or are you pushing yourself to improve and gradually become stronger over time?
Do what is required
This is what it boils down to. To get results you need to be doing a certain amount at minimum and perhaps more to achieve a greater result. If you aren't doing enough of a "dose" of effective training then you won't improve or you might only see very modest changes. You may even go backwards in some cases.
I want to compare this to dieting. We know that in order to lose body fat we need to be in a caloric deficit. If I'm not in a deficit I'm generally not going to lose body fat. It's the same with training. If you aren't training at all you won't build any muscle or strength. And if you aren't training very much then you cannot expect muscle or strength gain to be significant. You have to do at minimum what is enough for you.
Final Thought
I've seen people with quite good knowledge of training and nutrition achieve less in the way of training induced adaptations than people who have a sub par knowledge of these areas. The difference is largely effort (sometimes genetics can play a role too). Essentially the people with below average knowledge just wanted it more and they put more effort into everything. They "outworked" the competition. This isn't always the case, because sometimes people who try really hard can get poor results too simply because they are applying crappy diets and training routines. But for the most part effort and consistency will win out if the person with a lot of knowledge is lazy.
Do you agree with what I've written? Tell me below in the comments or on social media.
As always
you can contact me via the details provided below if you want to speak
to me about my coaching services.
Muscle Academy contact details:
Email - info@muscleacademy.com.au
Website - http://www.muscleacademy.com.au
Facebook - http://www.facebook.com/MuscleAcademy
Instagram and Twitter - @evansoooon
- Evan
Monday, 22 February 2016
Tuesday, 9 February 2016
Getting started with your fitness goal
This post is for all the people who are thinking about getting into exercise, lifting weights, eating better, losing some weight, improving their health and lifestyle etc. I thought to write this after a friend of mine was asking about how they could lose weight and if a supplement they had seen would help. This person to the best of my knowledge is not exercising regularly or eating in any kind of structured way. Those are two huge boxes that he could tick to improve his health and fitness. So this has prompted me to write some tips for those who are wanting to get started on improving their fitness but aren't sure how.
1. Just start!
There is nothing quite like throwing yourself in the deep end. Whilst I think it can be a good idea to do a little bit of reading and research before you start. It can be difficult to know what is correct and what is rubbish because there is so much misinformation out there in the fitness industry. This makes things very confusing and sometimes over whelming to the beginner. So my suggestion is just get started on something basic. You don't have to know everything and you don't have to get it exactly right when you start. Most of us don't. While I can't say I ever did anything completely stupid, I did do things that could be improved upon when I started. I'm ok with that and you know what? I'm probably still doing some things that could be improved upon at the moment. Each year I feel that I am learning more and I can look back at the previous year and see where I went a little wrong. That's part of the journey and you need to be ok with not having all the answers. So again the best advice I can give is to just start, use your common sense and then learn as you go.
2. Do your research and learn
When I first started training with weights I was already coming from a background of athletics and martial arts. So I was far from being completely new to exercise and I was used to body weight resistance exercise already. However I was completely new to resistance exercise with weights. Now being a 16 year old at the time I certainly didn't have access to the information that I do today. So how did I learn?
- I watched others at the gym, particularly bodybuilders and how they did the exercises.
- I read the instructions on each machine for how the exercise is performed.
- I borrowed some bodybuilding VHS tapes from an older friend and watched them many times until I had a good idea of how to perform the exercises shown on them
- I purchased Arnold's Encyclopedia of Bodybuilding and read it
- I researched exercise options and technique online (at the time I used www.bodybuilding.com)
- I learned about musculoskeletal anatomy
Now by today's standards some of this might not be considered the best ways to learn because some of the information from these sources is outdated, less than ideal and unreliable. But for that point in time it was pretty decent and allowed me to make some reasonable progress in a safe way. I'd also like to throw in that even though I didn't do this, doing some technique sessions with a personal trainer can be quite valuable for someone new to weight training.
I suppose my point is when you are new to training there are lots of things to learn and lots of ways you can learn them. Sure there are evidence based methods for training and nutrition which I would encourage everyone to seek out so that you don't waste your time doing things that are inefficient. But when you are starting you should probably first prioritise: (a) training with a consistent and sustainable routine, (b) learning how to do exercises correctly so that you stay healthy and uninjured. After you've got (a) and (b) down then start looking at how you can structure everything better.
3. Stop looking for the easy way out
Realise that there is no easy way to achieving anything substantial. You might not want to be a world champion and that is absolutely fine but doesn't mean different rules apply to you. You still need to put in hard work consistently to get results. One of the most common things I hear from people who look the same or worse as time goes on is "I don't want to get too big". What someone is really thinking when they say this is "to get big you clearly have to put in a lot of work, so if I put in just a little bit of work I'll probably achieve my goal of improving my body composition moderately". What actually happens is these people end up half assing everything on an inconsistent basis and they achieve nothing and sometimes they actually go backwards. They have under estimated the work required to get the results they want. Dedicate yourself to your goal, no matter how small. I'm not saying get obsessed with it but realise you need to put in consistent hard work to get results, not occasional mucking around. Make a commitment to it and you'll get it done.
The other thing I want to talk about here is supplements. Lots of emphasis is placed on these by beginners sometimes because of (a) marketing and misinformation and (b) it sounds like an easy solution. There are some supplements that do have a small effect but for the most part supplements do very little and some do nothing at all. When you are starting out you could probably avoid supplements all together and just focus on what you can learn about training and nutrition. You'll save money doing things this way and still get substantial results. However if you are wondering about supplements a good place to start is by searching for the ingredients of the supplement you are interested in on http://www.examine.com and seeing whether there is any evidence backing them. The worst thing you can do is walk into a supplement store uninformed and rely on the sales assistant for advice.
4. Be realistic
As I eluded to above, one of the keys to achieving results is to be consistent. That means what you are doing needs to be sustainable. If what you are doing involves extreme changes that you'll only be able to sustain for a few weeks and doesn't fit in with your life then it's going to be fruitless. Instead make smaller changes and make sure you can commit to them. For example going from doing no exercise to exercising 6 days/week might be difficult to maintain especially if you already have a busy schedule. But maybe you could commit to exercising 3 days per week for 1 hour. Even though the second option sounds like it's not going to achieve the same results because it's half as much exercise, it actually make a lot more sense. Obviously if you are able to stick to an exercise and/or eating plan for the long term then you are going to get sustainable results. And that's what matters.
It's also wise to set realistic goals and be realistic about how long it's going to take to achieve them. In general body composition changes occur gradually. Expect for it to take a while. It should take a while! Be patient and as I said above stay consistent. If you are doing the right things, results will happen over time. Unfortunately these days everyone wants something in five minutes. It doesn't work that way when it comes to this stuff so you'll have to commit over the long haul. Fortunately if you do, it's worth it in the end.
5. There are no failures only set backs
I think before you start, it's important to go into this realising that you are going to make mistakes. Chances are you are going to fail, not once but numerous times. Perhaps many times! Failing doesn't mean that you have to stop and give up. It just means you are human and it's an experience to learn and improve from. If you mess up, then move on and get back on track again. With time you are likely to fail less and less. Look at failures as obstacles on your journey towards success and not as an ultimate end point. With this attitude, you cannot be beaten.
That's it for another week. I hope that these tips have been helpful for you. If you have a friend that could benefit from reading this then please share this article with them and help them get in on the fitness revolution.
Have anything to add for beginners? Leave a comment below or on social media. As always you can contact me via the details provided below if you want to speak to me about my coaching services.
Muscle Academy contact details:
Email - info@muscleacademy.com.au
Website - http://www.muscleacademy.com.au
Facebook - http://www.facebook.com/MuscleAcademy
Instagram and Twitter - @evansoooon
- Evan
1. Just start!
There is nothing quite like throwing yourself in the deep end. Whilst I think it can be a good idea to do a little bit of reading and research before you start. It can be difficult to know what is correct and what is rubbish because there is so much misinformation out there in the fitness industry. This makes things very confusing and sometimes over whelming to the beginner. So my suggestion is just get started on something basic. You don't have to know everything and you don't have to get it exactly right when you start. Most of us don't. While I can't say I ever did anything completely stupid, I did do things that could be improved upon when I started. I'm ok with that and you know what? I'm probably still doing some things that could be improved upon at the moment. Each year I feel that I am learning more and I can look back at the previous year and see where I went a little wrong. That's part of the journey and you need to be ok with not having all the answers. So again the best advice I can give is to just start, use your common sense and then learn as you go.
2. Do your research and learn
When I first started training with weights I was already coming from a background of athletics and martial arts. So I was far from being completely new to exercise and I was used to body weight resistance exercise already. However I was completely new to resistance exercise with weights. Now being a 16 year old at the time I certainly didn't have access to the information that I do today. So how did I learn?
- I watched others at the gym, particularly bodybuilders and how they did the exercises.
- I read the instructions on each machine for how the exercise is performed.
- I borrowed some bodybuilding VHS tapes from an older friend and watched them many times until I had a good idea of how to perform the exercises shown on them
- I purchased Arnold's Encyclopedia of Bodybuilding and read it
- I researched exercise options and technique online (at the time I used www.bodybuilding.com)
- I learned about musculoskeletal anatomy
Now by today's standards some of this might not be considered the best ways to learn because some of the information from these sources is outdated, less than ideal and unreliable. But for that point in time it was pretty decent and allowed me to make some reasonable progress in a safe way. I'd also like to throw in that even though I didn't do this, doing some technique sessions with a personal trainer can be quite valuable for someone new to weight training.
I suppose my point is when you are new to training there are lots of things to learn and lots of ways you can learn them. Sure there are evidence based methods for training and nutrition which I would encourage everyone to seek out so that you don't waste your time doing things that are inefficient. But when you are starting you should probably first prioritise: (a) training with a consistent and sustainable routine, (b) learning how to do exercises correctly so that you stay healthy and uninjured. After you've got (a) and (b) down then start looking at how you can structure everything better.
3. Stop looking for the easy way out
Realise that there is no easy way to achieving anything substantial. You might not want to be a world champion and that is absolutely fine but doesn't mean different rules apply to you. You still need to put in hard work consistently to get results. One of the most common things I hear from people who look the same or worse as time goes on is "I don't want to get too big". What someone is really thinking when they say this is "to get big you clearly have to put in a lot of work, so if I put in just a little bit of work I'll probably achieve my goal of improving my body composition moderately". What actually happens is these people end up half assing everything on an inconsistent basis and they achieve nothing and sometimes they actually go backwards. They have under estimated the work required to get the results they want. Dedicate yourself to your goal, no matter how small. I'm not saying get obsessed with it but realise you need to put in consistent hard work to get results, not occasional mucking around. Make a commitment to it and you'll get it done.
The other thing I want to talk about here is supplements. Lots of emphasis is placed on these by beginners sometimes because of (a) marketing and misinformation and (b) it sounds like an easy solution. There are some supplements that do have a small effect but for the most part supplements do very little and some do nothing at all. When you are starting out you could probably avoid supplements all together and just focus on what you can learn about training and nutrition. You'll save money doing things this way and still get substantial results. However if you are wondering about supplements a good place to start is by searching for the ingredients of the supplement you are interested in on http://www.examine.com and seeing whether there is any evidence backing them. The worst thing you can do is walk into a supplement store uninformed and rely on the sales assistant for advice.
4. Be realistic
As I eluded to above, one of the keys to achieving results is to be consistent. That means what you are doing needs to be sustainable. If what you are doing involves extreme changes that you'll only be able to sustain for a few weeks and doesn't fit in with your life then it's going to be fruitless. Instead make smaller changes and make sure you can commit to them. For example going from doing no exercise to exercising 6 days/week might be difficult to maintain especially if you already have a busy schedule. But maybe you could commit to exercising 3 days per week for 1 hour. Even though the second option sounds like it's not going to achieve the same results because it's half as much exercise, it actually make a lot more sense. Obviously if you are able to stick to an exercise and/or eating plan for the long term then you are going to get sustainable results. And that's what matters.
It's also wise to set realistic goals and be realistic about how long it's going to take to achieve them. In general body composition changes occur gradually. Expect for it to take a while. It should take a while! Be patient and as I said above stay consistent. If you are doing the right things, results will happen over time. Unfortunately these days everyone wants something in five minutes. It doesn't work that way when it comes to this stuff so you'll have to commit over the long haul. Fortunately if you do, it's worth it in the end.
5. There are no failures only set backs
I think before you start, it's important to go into this realising that you are going to make mistakes. Chances are you are going to fail, not once but numerous times. Perhaps many times! Failing doesn't mean that you have to stop and give up. It just means you are human and it's an experience to learn and improve from. If you mess up, then move on and get back on track again. With time you are likely to fail less and less. Look at failures as obstacles on your journey towards success and not as an ultimate end point. With this attitude, you cannot be beaten.
That's it for another week. I hope that these tips have been helpful for you. If you have a friend that could benefit from reading this then please share this article with them and help them get in on the fitness revolution.
Have anything to add for beginners? Leave a comment below or on social media. As always you can contact me via the details provided below if you want to speak to me about my coaching services.
Muscle Academy contact details:
Email - info@muscleacademy.com.au
Website - http://www.muscleacademy.com.au
Facebook - http://www.facebook.com/MuscleAcademy
Instagram and Twitter - @evansoooon
- Evan
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