Two of the biggest mistakes I see in the gym are people training too often, and not training hard enough. Most folks mistakenly believe that they can make up for lower quality workouts, by simply upping the quantity. Unfortunately this does not work.
Most of these people hit the gym five or six days a week, repeating the same old stuff over and over, like a hamster going round and round on his little wheel. The sad thing is they make about as much forward progress as that hamster does…they are basically going no where.
On the other end of the spectrum are the folks who feel they just don’t have time to train. They want to do cardio, lift weights, stretch, and still have a life. They look at the gym hamsters, and wish that they to could somehow find the time to spend 10-12 hours a week in the gym.
WAKE UP PEOPLE!!!
First, you will not make progress by doing the same thing over and over. If you expect your body to produce a change, than you must start by inducing that change with an unaccustomed stimulus.
Next,once the stimulus has been introduced, get out of the gym and let your body do it’s thing. The workout does not produce the change. Change happens during your recovery period.
Finally, 4-6 workouts every two weeks is enough for anyone to get the job done. Not only that, each workout should not take more than an hour to complete. That’s right, one hour. You will do cardio, weights, stretching…and all in one hour.
Here’s how it works:
Step One. 0-5 minutes. Warm-up = Easy cycling @ 60% Max Heart Rate
Step Two. 5-20 minutes. Endurance exercise (Cardio) = Interval cycling alternating 3-min @ 70% Max Heart Rate and 3-min @ 80% Max Heart Rate
Step Three. 20-25 minutes. Cool-down = Easy cycling @ 60% Max Heart Rate
Step Four. 25-55 minutes. Strength Training = One set each of 8-12 exercises covering all major muscle groups. Example: Leg Press, Leg Curl, Chest Press, Row, Shoulder Press, Pull-down, Triceps, Biceps, Ab’s, Low-back
Step Five. 55-60 minutes. Cool-down and Stretching = the Big-4: Hamstring stretch, Low-back Stretch, Shoulder Stretch, Calf Stretch
WOW…That was easy. Now, get into the gym and create your own workout using the above guidelines as your template. If you like free-weights, use free-weights. If you prefer running or rowing to cycling, DO IT!. Try alternating three days in the gym the first week, and only two days the next. Mix things up, keep it fresh.
Before you know it, you’ll be having fun, getting fit, and still have time for a life outside the gym.