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What If You Needed To Do LESS In The Gym To Have BETTER Results?

What If You Needed To Do LESS In The Gym To Have BETTER Results?

I love my job as a coach and personal trainer, and I’ve seen many things in the gym since I’ve started out. One thing I’ve noticed is that some people, especially younger guys, are doing way too much in the gym. Workouts lasting 2 hours or more are not that uncommon. The problem: Your body has only finite resources, and yes, overtraining is real.

What if I told you that you could have better results by doing less in the gym?

Some of the greatest in bodybuilding (and many others, including myself) use one approach to build a muscular and lean body. Mike Mentzer did it, Arnold Schwarzenegger did it, and even Tim Ferriss did it: They all used whole body routines for huge size gains before starting with different body part splits (focusing on one or two body parts per workout).

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Now, before some of you get upset, I’m not recommending training the whole body to everybody, or all year round. This is for beginners and intermediate lifters (1 Rep Max: Squats; 1.6 x bodyweight, Bench Press; 1.2 x bodyweight, Deadlifts; 2 x bodyweight). If you fall into this category and you’re interested in making some serious gains, both strength and size-wise, then keep reading. (By serious I mean something along 10-20 pounds of muscle in 10 weeks).

Here are 3 reasons why you should give whole body routines a try.

1. Effectiveness

Do you want to know why Mentzer, Schwarzenegger, and Ferriss use whole body workouts? Because they work. If you’re familiar with the Pareto Principle, then you know what I mean with The 20%. Nothing beats whole body routines when it comes to strength and size gains, hands down. They focus on the most important thing: Compound movements. In most of them, you squat and bench twice, and deadlift once per week. You do the most effective exercises to build muscles, and you do them often. Kinda makes sense, doesn’t it?

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They’re great for working on weaknesses, too. I’m having some difficulties at the moment activating my hamstrings during squats. That’s why I’m doing a few sets of swiss ball leg-curls after squatting. Do you have a lagging body part? No problem: Pick up an exercise to hit that particular area, and do it at the beginning of your workouts. A smart routine includes 2-4 compound movements and 1-3 isolation exercises per training session. Do 2-5 sets of each exercise et voilà – you’ve got your perfect full body routine!

2. Technique

Because of the high frequency of the main lifts, whole body routines are great to improve your form. If you really want to get better at squatting or overhead pressing, squat and do overhead presses often! Ever wondered why martial artists are great at what they’re doing? It’s because they practice the same movement and over until they know it by heart. Sure it’s boring, but it works.

3. Timesaving

Why go to the gym 6 times a week if you can have the same, or even better results, with 3 weekly workouts? Full body workouts simply give you the most bang for your buck. You don’t need to do 100 rep curls or the 8 brand new Men’s Health exercises for toned abs. A 15-30 minute warm-up and 45-60 minute training makes a total of 90 minutes; 3 workouts x 90 minutes = 270 minutes = 4.5 hours per week. You hit the gym 3 times a week, and then you rest, eat, and grow. I love training, but I also enjoy many things outside the gym.

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An example of a solid training program

Monday and Friday

  • Squats 2 x 5-8
  • Incline Bench Press (10-20°) 2 x 5-8
  • Chin-Ups (supinated grip) 2 x 5-8
  • Triceps Pushdowns 2 x 8-10
  • Calve-Raises 2 x 8-10
  • Ab-Roll-Outs 2 x 8-10

Wednesday

  • Deadlifts 3 x 5-8
  • Dips 2 x 5-8
  • Overhead Press 2 x 5-8
  • Cable-Rows 2 x 5-8
  • Curls 2 x 8-10

2 x 5-8 means 2 controlled sets of 5-8 reps (working sets) after warm-up and warm-up sets. In other words, pick a weight you can do at least 5 reps with. If you can do more than 8 reps, increase weight by 2.5-5 pounds. Same weight for all working sets. Rest between 2 (for isolation movements) and 5 minutes (for compound movements).

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Split training has its time and place. However, most people will benefit more from whole body routines. Many of my clients tried this routine (or very similar ones) and the results were more than satisfying. Sometimes less is more.

Full body workouts might not be on vogue anymore, but people like Reg Park and Vince Geronda knew their value. They’re effective, great for improving form, and even save you time. What are you waiting for?

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Roberto Corbacio

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Last Updated on February 24, 2021

How to Find Workout Motivation When You Hate Exercise

How to Find Workout Motivation When You Hate Exercise

It’s easy to fall into a mindset where you hate exercise. It does, indeed, demand a lot from you. You have to use special clothes, develop a routine and exercise habit, get out of the comfort of your own home, and wear yourself out to the point where you just want to collapse into bed. Fortunately, while there are a lot of reasons to dislike exercise, there are even more reasons to love it.

If you want to stop hating exercises and making excuses to avoid it, here’s how to tackle each one of those exercise excuses, get into action, and give your body the attention it craves.

1. You Don’t Have to Exercise 30 Minutes Each Day to Get Results

Most of us have a number that we think we should hit in order to exercise “enough.” For some people, this is the daily recommended minimum of 30 minutes. For others, it’s 45 minutes of weight-training plus another 45 minutes of cardio.

I’m not going to put up a fight with your number here. What I am going to do is challenge your idea of starting with that number right away. You see, even though 30 minutes a day might not seem like a lot, 30 minutes a day for the next 5 years is actually too much for your habitual brain to process.

So yes, everyone can do 30 minutes of daily exercise for one week. But how many people can do that for the next 5 years?

Starting small has the advantage of bypassing your brain’s fight-or-flight response, the mechanism that make you sabotage yourself when you are trying to do something that seems “big” for too long and makes you hate exercise.

This way, instead of mindlessly starting with an exercise program, you focus on building the habit first, and then once you are exercising a little bit every day, you are ready to expand how much exercise you do.

2. You Don’t Have to Force Yourrself to Do It

If you have to force yourself to do it, then there is a 90% chance that you are doing it wrong, and you will never stick to exercise.

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Some people are motivated by challenges and others pushing them, while others hate it.

If you are one of the people who hate it, stop trying to change yourself, and of course, stop treating yourself as if you were one of those people who are motivated by challenges and being pushed. The more you use this approach on yourself, the more you’ll hate exercise and avoid it in the long term.

Instead, change the way you approach exercise. Stop falling into what I call the “Happiness Paradox Trap.” Instead of starting with what you think you “should do,” start with what feels good.

Maybe weight lifting and running aren’t your thing, but have you tried Zumba or Pilates classes? Maybe you hate the feel of a gym, so try getting into cycling instead. Don’t feel that there’s one right way to go about it, and do your best to make it your own.

3. You Can Regain Motivation Easily

We think that motivation is the answer to sticking to exercise. If only we wanted it enough, then we would make it happen.

However, motivation is always there. If you feel you wish you exercised more, then you are motivated to exercise. If you are not doing it, it’s not because you are not motivated. It’s because something stops you.

It might be the activated fight-or-flight response we talked about in #1. For example, when you feel that you have too much to do, the fight-or-flight response kicks in, and you do nothing.

People who have already made exercise a daily ritual don’t depend on boosting their motivation to get off the couch and exercise. They just do it, naturally, without debating it with themselves, desperately trying to get themselves into action.

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Maybe you think you need to devote 1 hour and you don’t know how to do that. Or, maybe you think you need to suffer to get results. Whatever the real reason is, find it. Only then will you be able to figure out a way to remove the obstacle that is on your way.

4. You Do Need Exercise to Lose Weight

Many people only care about their weight. Yet, our bodies are naturally wired to feel good when we move. Here is a quick list of the benefits of exercise:

  • Decreases the risk of various diseases and bad health conditions, like high cholesterol, diabetes, stroke, certain types of cancer, arthritis, and cardiovascular diseases.
  • Increases longevity. Many research studies support the fact that exercise can reverse some signs of aging and reduce chances of death by any cause.[1]
  • Improves mood. Exercise does not just help depressed people; it helps everyone, even those who hate exercise. A quick workout or walk stimulates various brain chemicals that may leave you feeling happier and more relaxed.
  • Increases your energy levels. Regular physical activity boosts your endurance and helps your heart and lungs work more efficiently. And yes, that means more energy available for you.
  • Improves sleep. Regular physical activity can help you sleep better and fall asleep more easily, as long as you don’t exercise a couple of hours prior to bedtime.
  • Improves sex life. Erectile dysfunction? Lack of libido? Just lack of energy? Exercise may help with all of that.
  • Helps you better control your weight. Exercise helps you burn calories, plus you build muscle that generally burns more calories than fat. Exercise is a great add-on to a diet or weight maintenance plan.
  • Gets you better lab results, even if you are overweight. Did you know that an obese person who is fit, i.e., exercises regularly, will show better lab results than a thin person who never exercises?

5. Exercise Doesn’t Require All of Your Attention

Maybe you are currently busy with your work life, or you are planning a trip next week. Maybe your child just got sick and needs your constant attention. Shouldn’t you just wait until you can give exercise 100% of your attention?

This rationale once again sounds plausible, but just like the “I don’t have time” excuse, is it really true? Is not starting because you are not “ready” the best thing for you right now? Is neglecting yourself and your body for a few more weeks/months/years a good strategy?

Finally, how many months or years will you spend before you get all your ducks in a row?

6. Exercise Can Be Interesting

Most advice in response to this excuse tells you to find something that you actually like. Yet, I know that for most people, exercise itself is rarely the thing that makes you hate exercise. Having to do it for “too long” is the issue.

That’s why I said that if 30 minutes are boring, try 5 or 10.

Now, if this idea of starting small stresses you out, let me remind you the wisdom of #1–the fact that you may want to be exercising one hour a day doesn’t mean you have to start from one hour right away. You can start small, and as you feel more and more comfortable, build your way up.

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Getting into a fitness program or hiring a personal trainer for a couple of weeks can also help you find a routine that interests you.

7. You Can Rewrite the Negative Past Experiences

I understand that you came last at the sprint race when you were at school. I understand that you may feel embarrassed when you attend fitness classes. Luckily, your past does not need to define your future.

A client of mine wanted to start jogging. She started by walking around the neighborhood. Yet, she found out she felt really uncomfortable feeling that her neighbors were watching her.

She accepted that, and worked her way around it. Instead of walking around her own block, she walked around the block next to her own block, and the problem was solve. A few months later, she was already jogging 2 miles a couple of times a week.

8. Exercise Doesn’t Need To Be a Hassle

If you think you need to exercise for an hour, take a shower, and drive to the gym and back, then you have two hours gone, just like that. You might like moving your body, but you certainly don’t like having to spend all this time working out!

Luckily, exercise that gets you results doesn’t have to take all this time and scheduling brainpower.

To start, you could do something that takes less time and planning, like exercising at home. You may feel more comfortable if you get to work out within sight of your comfy sofa instead of driving 20 minutes to the nearest gym.

You can also try automating. For example, if you go to the gym after work, make sure your gym bag is ready from the day before, so you don’t have to deal with that during your busy morning.

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9. You Do Have Enough Time to Exercise

Even though we know people busier than us who actually exercise, we keep saying we are “too busy,” and we hate exercise for making us even busier.

Have you ever thought that being “busy” is actually a lie? If there are busier people than you who make it happen, then so could you. Yet, even though we acknowledge that, we still believe it’s true.

It’s time to admit that time is not the main issue. It’s probably the way your are prioritizing things, and you are afraid you’ll have to give up something else in favor of exercise. Whatever the real reason, you need to find it if you want to give your body a chance to thrive.

If you don’t know where to start when finding time to exercise, check out Lifehack’s free 4 Step Guide to Creating More Time Out of a Busy Schedule.

10. Exercise Will Not Take Time Away From Other Things

You might be worried that exercise will take too much of your time, or that you’ll need to give up another hobby or time with your family to do it.

If you don’t want to hate exercise, you must first stop making it the enemy. If it is the thing that will “stop you” from doing other things, you’ll likely never convince yourself that it’s worth it.

However, if exercise becomes the thing that will help you become healthier, be more active for your kids, and focus more at work, it then becomes a necessity that you’re willing to make room for in your life.

The Bottom Line

It can often feel natural to hate exercise. Life is already demanding a lot from us, and exercise is just one more thing we have to squeeze in. However, once you realize all of the benefits you can receive from it, it will feel less like a chore and more like the part of your day you look most forward to.

More on Getting Into the Exercise Habit

Featured photo credit: Minna Hamalainen via unsplash.com

Reference

[1] Maturitas: Exercise and longevity

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