One thing that seems to happen to a good majority of us in the course of our fitness journeys is the setting in of that dreaded boredom.
Boredom has probably killed more training routines than injuries, lack of time/money and laziness put together. You become stale and dread the mere thought of even working out.
That same routine that you loved so dearly and had been following for weeks or months suddenly becomes the antichrist. You wake up one day and all you can think is hell no, I'm not doing that again.
Sometimes it builds up over time, but a lot of the time it just hits you out of nowhere like a virus. Either way, it does you in and next thing you know a week has gone by with no workout. Then a month, then two, etc.
This is where instinctive training and a lack of structure can come in handy.
Instinctive training is pretty much what the name implies - Just do what your mind or body tell you to do that day. So what if you worked arms yesterday? Feel like doing them again today? Go for it.
Been doing pushups for a week straight and kinda want to keep doing them? So what? Do it.
Everyone worries about "overtraining" the same bodypart(s) and such. But honestly, for the average guy? I don't think it makes a huge difference. When you were a kid did you worry about running around too much? Or think you'd get burned out from playing on the monkey bars two days in a row? I'd guess no.
If you're competing in some sport or something? Yeah, you're probably not going to get away with something like this too well.
But if your most specific goal is just keeping a general level of fitness I think you can get away with being a bit more fast and loose with the rulebook. Not saying plans are bad at all, but I think for your average Joe, keeping it fun will go pretty far in keeping you active.
If you thrive better on structure and a firm plan, by all means do so. But if you're looking to break out of a rut, maybe just following your instincts will help a bit.
You can do this for as little or as long as you like. That's the beauty of rulebooks. Sometimes it feels good to just throw them away.
Thursday, June 13, 2013
Tuesday, June 11, 2013
Walk by training
Sometimes we don't have enough time to get a regular workout in, or honestly don't have the motivation to go all out. Sometimes we just need to do something different to break up the monotony.
One option to consider if that is the case is "walk by" training.
I first heard of walk by training in a book by strongman Bud Jeffries. The basic premise is simple:
- Set up some dumbbells, barbells or other training implements in areas that you walk by somewhat frequently.
- Any time you walk by said implement do a set of an exercise. Number of reps would depend on the implement(s) and weight used. If you have a fairly loaded barbell you might just do a couple quick deadlift singles. If you had a lighter barbell or a couple dumbbells, you might do a higher rep set of curls or clean and presses.
There are tons of possibilities.
- Do a set of pullups anytime you walk by the bar hanging in your bedroom doorway. Even if you only do 5 pullups, but you walk by that doorway 5-6 times you've gotten in 30 pullups that you might not have otherwise.
- A set of pushups every time you walk by those rarely used push up handles you picked up at WalMart for a song. ("These look cool. I'll def use these!")
- A set or even two with those grippers you bought that just sit on the end table.
As I said, lots of possibilities. Weights, strands, sandbags, bwe implements, etc.
If you're in the "no time/too tired/no motivation" rut, give walk by training a shot.
To learn more about Bud Jeffries you can visit http://strongerman.com/
(Note: I receive no compensation. This is just a courtesy link for anyone interested.)
One option to consider if that is the case is "walk by" training.
I first heard of walk by training in a book by strongman Bud Jeffries. The basic premise is simple:
- Set up some dumbbells, barbells or other training implements in areas that you walk by somewhat frequently.
- Any time you walk by said implement do a set of an exercise. Number of reps would depend on the implement(s) and weight used. If you have a fairly loaded barbell you might just do a couple quick deadlift singles. If you had a lighter barbell or a couple dumbbells, you might do a higher rep set of curls or clean and presses.
There are tons of possibilities.
- Do a set of pullups anytime you walk by the bar hanging in your bedroom doorway. Even if you only do 5 pullups, but you walk by that doorway 5-6 times you've gotten in 30 pullups that you might not have otherwise.
- A set of pushups every time you walk by those rarely used push up handles you picked up at WalMart for a song. ("These look cool. I'll def use these!")
- A set or even two with those grippers you bought that just sit on the end table.
As I said, lots of possibilities. Weights, strands, sandbags, bwe implements, etc.
If you're in the "no time/too tired/no motivation" rut, give walk by training a shot.
To learn more about Bud Jeffries you can visit http://strongerman.com/
(Note: I receive no compensation. This is just a courtesy link for anyone interested.)
Monday, June 10, 2013
What is fitness?
Gee...No one's ever asked THAT question, have they?
Everyone has a different definition of "fitness", but they're all relative. Some people consider athletes, models and bodybuilders "fit" because they generally sport lower bodyfat levels.
Others consider them "unhealthy" because of the extreme training regimens, wear and tear of their chosen field and in some cases, drug use.
Side note: I could give a tinker's damn if someone uses steroids or other performance enhancers. To each their own, I say.
Other people might say the mere ability to get their groceries, mow their lawns and play with their kids without dying in a heap is "fit."
I'd like to think there's a happy medium somewhere.
Having just recently turned 42, I'd have to say I lean more towards the latter definition, but only a slight lean.
What I mean is that I don't have the time, interest or motivation to hoist mega-heavy weights anymore or to pursue obscene levels of conditioning.
Some people do and that's great. I applaud them and their dedication. If you have the passion for a big deadlift or bench, go for it! Want to run a marathon? By all means do it!
So where does that leave the average idiot like me?
My personal feeling, and I am sure a lot would disagree with me, is that your average guy should be able to lift a couple hundred pounds off the floor, put a 100lbs. overhead, walk fairly briskly for a mile or two without aching and gasping for air and probably do some pullups with just bodyweight.
How many? I don't know. Considering most people can't even do one, I'd say 10 would be a good place to start.
On top of that I'd probably throw in be able to carry and move 40-50lbs. in front of them and/or from the shoulder with little effort.
A bit vague, I know. That's just off the top of my head.
The point is that a lot of "average" guys could be in better shape than they are. Myself included.
Full disclosure - I'm currently in the process of getting back in shape after a wrist injury that tied me up for three months and more recently, a bout of diverticulitis that I am still recovering from.
But even if you're starting from ground zero, that's cool. Good time to lay a nice foundation.
The "nice foundation" plan:
2-3 times per week.
- Walk for 20-30 minutes at a brisk pace.
- 3-5 sets of push-ups
Sets and reps dependent on current condition. (e.g. if you can only do 10 pushups to start, do 3-4 sets and add one rep to each set every/every other week)
- 10 - 20 minutes shadow boxing
- 2 to 3 sets of deep knee bends or wall-sits for 10-15 minutes (do "sets" of wall sits for time in the 10-15 minute bracket)
The above is just a rough template/suggestions. Even doing a bit of the above would be a nice start over "nothing."
You can always add or remove what works or what doesn't.
I'm no guru, and I probably have more questions than answers, but maybe something I suggest here will help someone out and if it does, that's all one can ask.
Cheers.
Kevin
Everyone has a different definition of "fitness", but they're all relative. Some people consider athletes, models and bodybuilders "fit" because they generally sport lower bodyfat levels.
Others consider them "unhealthy" because of the extreme training regimens, wear and tear of their chosen field and in some cases, drug use.
Side note: I could give a tinker's damn if someone uses steroids or other performance enhancers. To each their own, I say.
Other people might say the mere ability to get their groceries, mow their lawns and play with their kids without dying in a heap is "fit."
I'd like to think there's a happy medium somewhere.
Having just recently turned 42, I'd have to say I lean more towards the latter definition, but only a slight lean.
What I mean is that I don't have the time, interest or motivation to hoist mega-heavy weights anymore or to pursue obscene levels of conditioning.
Some people do and that's great. I applaud them and their dedication. If you have the passion for a big deadlift or bench, go for it! Want to run a marathon? By all means do it!
So where does that leave the average idiot like me?
My personal feeling, and I am sure a lot would disagree with me, is that your average guy should be able to lift a couple hundred pounds off the floor, put a 100lbs. overhead, walk fairly briskly for a mile or two without aching and gasping for air and probably do some pullups with just bodyweight.
How many? I don't know. Considering most people can't even do one, I'd say 10 would be a good place to start.
On top of that I'd probably throw in be able to carry and move 40-50lbs. in front of them and/or from the shoulder with little effort.
A bit vague, I know. That's just off the top of my head.
The point is that a lot of "average" guys could be in better shape than they are. Myself included.
Full disclosure - I'm currently in the process of getting back in shape after a wrist injury that tied me up for three months and more recently, a bout of diverticulitis that I am still recovering from.
But even if you're starting from ground zero, that's cool. Good time to lay a nice foundation.
The "nice foundation" plan:
2-3 times per week.
- Walk for 20-30 minutes at a brisk pace.
- 3-5 sets of push-ups
Sets and reps dependent on current condition. (e.g. if you can only do 10 pushups to start, do 3-4 sets and add one rep to each set every/every other week)
- 10 - 20 minutes shadow boxing
- 2 to 3 sets of deep knee bends or wall-sits for 10-15 minutes (do "sets" of wall sits for time in the 10-15 minute bracket)
The above is just a rough template/suggestions. Even doing a bit of the above would be a nice start over "nothing."
You can always add or remove what works or what doesn't.
I'm no guru, and I probably have more questions than answers, but maybe something I suggest here will help someone out and if it does, that's all one can ask.
Cheers.
Kevin
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