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4 Cool Things That Happen When You Start Journaling Your Workouts

4 Cool Things That Happen When You Start Journaling Your Workouts

Writing out your workouts is a decidedly low-tech thing to do. I accept that. Perhaps you have tried writing out your workouts but got bored with it, or found that it was too much work. But if you stick with it, and focus on the things that matter most to you and your training, you can wield some serious benefit from this basic motivational tool.

Here are just some of the cool things that happen when you start writing out your workouts when you hit the gym:

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1. You start to see the holes in your training and lifestyle

One of the biggest surprises that happen anytime I work with an athlete when they begin using a workout log book for the first time is the absolute astonishment at how critical a role lifestyle plays into their workouts. This seems super obvious, but until it is written down in front of us, its impact lives in the land of denial.

Only when we see how a lack of sleep affects our performance, and how a lackluster diet shortchanges our abilities, that we begin to understand that our lifestyle plays a demonstrable role in how our workouts go. And the first step to changing something for the better is understanding it.

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2. You start working a little harder in the gym

One of the curious side-effects of recording your workouts is that it forces you to be a little more honest with yourself at the gym. It helps you to make better workouts a habit. Sure, you could cut corners and leave early—but then you would have to write down that you did so in your training journal later that night.

While it’s not the same as having a coach looking over your shoulder to keep you on the program and accountable, the effect is similar. I’ve lost count of how many workouts I soldiered through and completed even though I wasn’t “feeling it” that particular day—all because I didn’t want to have to write out a crappy workout later.

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3. You get a constant drip of motivation

When people talk about their workout journal, often the first word they use to describe it is “motivating!” There are a few different reasons for this, but the one I appreciate best is that it gives us a place to celebrate the daily victories. The power of small wins, performed consistently, is hard to truly appreciate and measure. After all, it’s easy to quantify the big goal—“finish a half marathon” or “Lose ten pounds.”

The training journal gives you a place to celebrate the little moments where you finished a really hard workout, or where you added an extra rep to your max bench press. Those pin-pricks of pride and motivation are what helps keep you coming back for more.

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4. You develop some serious self-awareness

If there is one skill that I wish more athletes (and people in general!) possessed, it’s self-awareness. When an athlete works their squats every day for a week and then is disappointed that they didn’t add 50 pounds to their squat jumps, that is a lack of self-awareness.

When a gym-goer goes to the gym three times in one month and then is surprised that they aren’t motivated to workout, that is a lack of self-awareness too. If we understood the way we progress and our motivation a little more deeply we would avoid a lot of the snags and hiccups that derail us.

The Takeaway

We all want to make the most of our time in the gym. The handful of minutes it takes to write out what you did and your related lifestyle habits can easily justify its time with better workouts, more self-awareness, and more motivation to show up again the next day and do it all over again. Sounds pretty cool to me.

Featured photo credit: Flickr via flickr.com

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Last Updated on April 2, 2020

10 Quick Easy Workouts To Lose Arm Fat At Home

10 Quick Easy Workouts To Lose Arm Fat At Home

Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

1. Tricep dips

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    Works: Triceps

    • Hands must be positioned shoulder width apart on a secured chair or bench.
    • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
    • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
    • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
    • Once in this position slowly push off your hands back to the starting position.
    • Do 10-15 reps.

    2. Bicep curls

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    shutterstock_314080697

      Works: Biceps and shoulders

      • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
      • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
      • Slowly release the elbow and straighten your arm back down to the starting position.
      • Repeat the moves on the right side.
      • Complete 3 sets of 10-15 reps for each arm.

      3. Push ups

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        Works: Triceps and Deltoids

        • Lying face down, place your hands on the floor roughly shoulder-width apart.
        • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
        • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
        • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
        • Repeat 10-15 times.

        4. Tricep Kickbacks

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          Works: Triceps

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          • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
          • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
          • Extend both your arms backwards while your palms are facing each other.
          • Feel the tension in the triceps and return to the starting position.
          • Do 3 sets of 8-10 reps.

          5. Plank

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            Works: Chest, Shoulders, Biceps and Core

            • Start face-down on the floor, resting on your forearms and knees.
            • Step your feet out so that they are slightly apart and come into the plank position.
            • Make sure your body is straight, parallel to the floor and your bum is tucked in.
            • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
            • Repeat 3 times.

            6. Tricep Extensions

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              Works: Triceps

              • Stand on a mat with your feet hip-width apart.
              • Hold one dumbbell with both hands behind your head, bending the elbows.
              • Bring the weight towards the ceiling, straightening your arms above your head.
              • Lower back to starting position.
              • Complete 2-3 sets of 10-15 reps.

              7. Lateral Arm Raises

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                Works: Deltoids

                • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                • Make sure your arm is straight and palm is facing the floor.
                • Exhale and slowly bring your arm back down to your side.
                • Repeat on the right side.
                • Do 10-15 reps on each side and two sets.

                8. Overhead Press

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                  Works: Shoulders

                  • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                  • Bring the weights to your shoulders.
                  • Keep your core muscles tight and straighten your arms above you.
                  • Slowly bring your arms back down to your shoulders.
                  • Do 3 sets of 10-15 reps.

                  9. Bent Over Row

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                    Works: Triceps and Biceps 

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                    • Place your feet shoulder-width apart.
                    • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                    • Make sure your hands are straight and placed under your shoulders.
                    • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                    • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                    • Repeat 10-15 times.

                    10. Skull Crushers

                    Skull-Crushers

                      Works: Triceps

                      • While holding a dumbbell in each hand, lie on your back with your knees bent.
                      • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                      • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                      • Lift your arms back to starting position.
                      • Complete 2 or 3 sets, 10-15 reps each.

                      Featured photo credit: Maddi Bazzocco via unsplash.com

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