Monday, March 1, 2010
5 Ways To Beat A Fitness Crossroad
As we enter a new month, its a chance for change. I see crossroads ahead (just 6 days to go on P90X) and I need to decide which way to go. So many times you hit a crossroad and you may be scared to make the wrong choice but make the choice, and move forward. Life will not wait for you to decide, time will keep ticking and doing SOMETHING is better then doing NOTHING.
You may need to change your workout, or some relationships that are not useful or toxic or even your work that you do. But be assured, you are going to make it, your going to be ok because its all and always UP TO YOU.
What are some ways to help you with crossroads in fitness, how do you make the most of it when everyone is pulling at you, or maybe not supportive...like a spouse or a good friend?
Take control, own up to yourself and make changes because its ultimately up to YOU. No matter who you talk to, work with, what gym workout your doing.....its up to you, just YOU to make it happen or not.
Here are 5 ways to beat a fitness crossroad:
1. Do the most productive, what produces.
You might think hours at the gym will get you a great body, but it won't unless you incorporate motivation, concentration and a good plan of strength training and cardio.
Doing 8-10 rep with heavy weights that the last 2-3 are challenging, will reap you better results then 12-15 that is too light. Don't be afraid to add weight.
2. Make cardio work.
Don't do an hour on the treadmill unless your training for a marathon. Sometimes longer is just a waste of time. I'm not saying that if your just getting started into fitness this is a waste of time, but you have to make your body work or it won't produce. You will do better off doing sprints, with intervals of a few minutes. Bringing the heart rate up and down will do you more good then keeping at a steady heart rate. The goal, keeping it higher more often, then lower during your workout.
Doing high intensity training will get you better results in less time.
Changing inclines will get you better results.
Walking 2 min high incline switching to running 5 min flat will have your body working harder. (as an incline surface burns 30% more calories then a flat surface). Intervals switching from 2-5 minutes are a great way to get your cardio to produce results in just 30 minutes, not an hour.
3. Don't walk around without a plan of action.
This is the biggest time waster, really it is. Go in with a plan, and work the plan. How many people do I see just going from machine to machine, this is a WRONG plan. (I am not talking about Curves here)
Strength training upper body or lower body, followed by 20 minutes of high intense cardio for example.
4. Always use free weights when possible.
Using machines are too "comfy" for the body on the range of motion, make the body work by having to balance and keep form by using dumbbells. If you can add in Bosu or a stability ball even better, all these movements force more action from your muscles and produce results faster.
5. Clear the mind and the attitude.
Working out take concentration, and focusing on the movements the muscles are making as it is happening will get better results then just "going through the motion". I have seen people do this so much its scary! Do what you need to and focus on your body, look at the muscle that is being worked and keep your form as perfect as possible. Don't be afraid of the mirror.
Here is my workout today, and over the weekend was 1 hour power yoga and lots of walking.
Post workout =
1 scoop vanilla ice cream whey
1/2 c skim
P90X Legs & Back Day 84 (6 day to go!)
Time of workout = 60 mins
Wt - 119.5
Cals burned = ?
25 balance lunge
25 calve raise squats - 10lb db
15 reverse grip chin ups
25 super skaters
1 min wall squats
15 wide pullups
30 step back lunges - 10lb db
24 alt side lunges - 10lb db
15 close grip over hand pull ups - asst
1 min single leg wall squats
20 single leg dead lift squats each leg w/5lb db
20 switch grip pullups
30 3-way lunge
20 sneaky lunges - walking lunges on tip toes
15 reverse chin ups
2x30 sec chair salutation
20 toe roll ISO lunges each leg
12 wide front pullups - asst
45 sec Groucho walk - wide squat walk
15 slow, 10 fast calve raises - heals in 10lb db
15 slow, 10 fast calve raises - reg 10lb db
15 slow, 10 fast calve raises - heals out 10lb db
15 close grip over hand pullups
30 80-20 Siebers speed squats - 1 leg down, 1 tip toe
10 switch grip pullups asst
Getting the Rockstar Body.........