Every fitness journey is different and how people get fit is different for each and every one of us. People have different work ethic, motivational tools, genes, personalities, work schedules, geological locations around fitness centers, etc. People will say these are just excuses and somedays I would have to agree, however its seems a bit obvious who the fit families are and who the non-fit families are and sometimes you are just dealt a fat gene that you have to push harder to fight against.
I have been working out for over 10 years now and have been able to see results based on my commitment levels. A healthy mixture between diet and working out without mentally exhausting yourself was how I achieved results most of the time.
Here are some tips I have learned throughout my journey.
1. Not giving excuses. You will give yourself excuses guaranteed. Not enough time, not for me, no money for a membership, I can't, are among the few. Pushing through your weak moments will help you feel powerful.
2. Adaptation. Changing things up will not only motivate you by doing something new, but will also help you avoid plateauing.
3. Persistent Cardio Working out your heart muscle is very important to pump blood flow to all your other muscles. I personally focus on at least 5-10 minutes strictly cardio before or after a workout and on my days off. Consistency is important for your heart and training it for when you need it.
4. Power Lifting technique is also very important for strength as long as you know how to perform effectively. Power Lifting is a guarantee for me every week. I go at least 3 times a week and if I have time I will go 6 times. Working on lifting more weight, working on endurance, flexibility, balance, and just to let out some steam are all good reasons why it is so important to me and my health. I have noticed as well, from always tearing my muscle fibers and rebuilding them through exercise, I will heal a lot faster than normal if let's say I strain them injuring myself in hockey, golf, lifting up my kids (unfortunately this is true, ha), or getting into something unpredictable, I have noticed my recovery time shorting with training.
My body is use to rebuilding every week... Benching, Deadlifting, and Squatting are not just helpful with gaining bigger muscles, but will also strengthen all supplemental muscles as well, while performing these lifts. Keep your workouts simple and sometimes throw in those crazy workouts you see on youtube. Sometimes your body gets so use to workouts that you will not improve unless you either do more weight or change the angle/ lift/ amount.
- Chest, Back, and Legs are the main three muscles in your body while your arms and other muscles...Biceps, Triceps, Shoulders, Abs, and Calves all get worked out secondarily. Remember you can also workout lightly your forearms, abs, and calves everyday as they recover the quickest always being impacted by daily movements.
5. Some form of Diet even if this means just avoiding sh*tty foods. If you haven't lived under a rock for the last twenty years, then you already know what foods to avoid. Doing that will help you start watching what you eat and seeing more benefit from working out.
- If you attempt to master these things weekly and monthly you will glow in confidence. Be patient and keep trying. Do it for yourself.