You can earn back the money you blew in Vegas or on that bad stock investment you made into a certain vibrating dumbbell.
You can find another job or start a new business if you lose yours.
You can even regain your hairline if it is fading badly. (maybe not)
What you cannot do however is get TIME back.
Time is the most valuable thing in the world. When we think back on our lives don’t we wish we didn’t waste time on trivial things or situations? Once the time is gone, it is gone forever!
This message is inspired by the masses of people I see in the gym or on the track who are wasting valuable time. It has gotten to a point where it is painful and sad to watch.
Wasting time on ellipticals and treadmills.
Wasting time with lame machine workouts.
Wasting time with an ill-advised diet.
Wasting time with a bad, uneducated trainer.
When you waste time, you waste effort and when you waste effort, you build frustration.
Frustrated people are not happy and you do not need a scientific study to confirm that.
When I enter the gym to train, I typically see blasphemy.
The goal of strength training is progression but progression always gets swept under the carpet like some old family secrets.
Trainees who make real progress focus on getting stronger, leaner, or increasing their athletic performance.
Whether it is 1 extra rep, 5 extra pounds on the bar, or a faster sprint time, the goal is always to try to do slightly better than you did last time.
The slight improvements add up over time. That is how progression is done!
When you do the SAME exact thing EVERY single workout, your progress stops cold like winter in the Northeast.
If I bench press 135lbs for 3×10 every time I train my upper body, how much meat will I really add to that bird chest?
If I squat 135lbs for 3×10 every time should I truly expect my legs to grow or get stronger?
And the real question is over a year how much time will you end up wasting? You can avoid wasting time in the gym by doing the simple things below:
1) Train 3-5 days a week
You will NOT reach your goal with an inconsistent workout frequency. Training 3 days one week, 1 day the next week, 0 days the next week, and 1 day the following week has NO value.
2) Train with a progressive plan
The parameters (sets/reps/weight/rest) should be improving and changing to ensure progression. Using the same training scheme every week with no change in the parameters equates to you going nowhere fast.
3) Use compound movements as the BASE of your training program
Full Squats, Deadlifts, Pull Ups, Presses, Rows, Lunges, Dips, Hip Thrusts and the variations of these moves.
These movements will train your entire body. Do not try to sell me that you are going to gain serious muscle and strength using pec dec flyes or glute kickbacks.
4) Use real conditioning not “cardio”
Conditioning like sprinting and pushing the Prowler is extremely hard and it makes you reconsider why you are even training. But the mental and physical benefits of performing hard conditioning workouts is unmatched.
Dancing on a lame ellipitcal for 1-2 hours is about as stimulating as watching grass grow. I’d rather watch the grass grow.
5) Eat for results
Building muscle and losing body fat is a numbers game. If you want a fantastic body composition, you have to have control of your macronutrients (carbs, protein, fat) and calories.
This does not mean you need to eat like a bodybuilder in the final phase of competition prep and monitor every single macro to the T. But you do need to know what goes into your body and how to plan proper meals.
If the macro/calorie numbers do not add up, you will not get the body you want. Remember junk food equals a junk body.
Also, anyone who tells you “a calorie is a calorie” is full of malarkey. I think there may be just a slight difference between 2500 calories of high sugar/high fat/low protein vs. high protein/moderate carbs/moderate fat.
6) Getting sleep
If you are not allowing your body to recover from hard workouts and daily life stress, you will derail your chances at building your dream body.
Missing out on sleep makes climbing up the mountaintop of success significantly more difficult. Aim to get 7-9 hours of quality sleep each night for the best results.
If you are not consistently doing the above things, then you are wasting time and effort in building your best physique and maximizing your athleticism.
Lame tactics will NEVER allow you to realize the potential of your physique. Just showing up, hopping on a treadmill, and then pumping some machines to “train” is not good enough.
Use your time wisely!
I’ll holla at you next time.
The People’s Trainer,
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