Monday, August 27, 2012

Comfort, it isn't meant for healthy.

Guess what? If all you ever do is walk on a treadmill, the only body you will ever have is the body that walks on a treadmill. If that is the body you want, great, then don't bother reading the words after this sentence. Muscle isn't made with magic. Getting results means getting out of your comfort zone. If it doesn't hurt, it isn't working.
You can sit on the couch all day watching the television and gawk at all the six-packs and perfect physiques all you want but that won't get you anywhere. You can continue to use that one piece of machine in your spare bedroom every morning before work and wonder why you don't have abs yet OR you can actually make it hurt and make it actually worth your time. Now I'm not saying spend two hours in the gym everyday. That is overkill. The only people that spend two hours in the gym everyday are Meatheads. Meatheads who do 10 reps of bicep curls, flex for themselves in the mirror, and then hog a bench to sit and text all their Brosephs and Bosses. All I want from you is a real, dedicated 45 minute slot of your most days of the week. If you really push yourself AND make every minute count you can be done in 45 minutes easy AND still get awesome results.
Se let's map out what a 45 minute workout looks like. Do a really great 5 minute total body warm-up (every time you work out). I honestly got asked the other day if doing a really great total body warm-up on Monday could last through the weekend until the following Monday. No. Dumb. Anyway, after your warm-up make a circuit of 10 really great multi-joint exercises. Examples? How about turning a Reverse Lunge into a Reverse Lunge with an Overhead Press via kettlebell or dumbbell? Push-up with a Dumbbell Row. Step-Ups? Burpees? Clean-and-Press. Side Plank Leg Lifts. Plank with Band Pulls. Dynamic Hip Extensions. Deadlifts! Deadrows! Shelks, OH MY! (See what I did there? 10 exercises for your very first circuit) Your welcome. Try that circuit for 30 second intervals. If that is too easy you can go up to 45 seconds or even 1 minute per exercise. Remember to make the transitions between exercises minimal. It's all about getting as much done in as little time as possible. After you complete the circuit one time through, allow 60 seconds of rest. If you need more time make it 90 seconds. Then repeat. After you complete two rounds then you can cool down by stretching the muscles. Make sure to include every muscle you worked. Look at that, you still have time to put away everything and get out of the gym in under an hour.
If you just did all of that and didn't break a sweat or get your heart rate up at all you didn't do it fast enough or lift heavy enough. Remember, if it didn't hurt it didn't work. Results aren't found in the Comfort Zone. They are found in the Results Zone. The Results Zone isn't found without a little discomfort.


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