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5 Reasons to Keep a Training Diary

5 Reasons to Keep a Training Diary

Going to the gym without a training plan is like driving across the country without a map. Sure, you will probably reach your destination (eventually), but you’ll make a lot of wrong turns in the process, putting yourself at the risk of becoming too discouraged to continue. Keeping a training diary will help you train with confidence and know that every single workout is taking you one step closer to your goal. Below are the top five reasons to keep a training diary.

1. You will no longer be confused about what to do.

The gym can be a scary, overwhelming, intimidating place. How many of those pieces of equipment do you actually know how to use? Probably not a lot. The good news: you really don’t need to use a whole lot. If you have a basic knowledge of how to lift barbells/dumbbells and go on the occasional run (inside or outside: your call!), you’ll be fine. Your training plan should include a lower body resistance exercise (such as squats, lunges, or hip extensions), an upper body push exercise (such as an overhead press or bench press), and an upper body pull exercise (like bent-over rows, assisted chin-ups, or cable rows).

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Your best bet is to stick with a consistent workout plan. Perform the same exercises (one from each of the categories above here) for at least four weeks. Take a day to practice any movements that are unfamiliar, work on perfecting the form with a light resistance, and begin working up until you reach a weight that is difficult to lift 12 times. Perform 3 workouts per week with 3 sets of each exercise per workout. Aim to improve in some way every single day (this could be an extra 5 lbs lifted for the same amount of repetitions or the same amount of weight lifted for an extra repetition). If you get to a place where it is hard to add weight or repetitions to an exercise (typically this can happen towards the end of a month of training), make it more challenging by reducing the amount of rest you take in between sets.

If you’re a woman who fears “getting bulky,” please be aware that female bodybuilders don’t look the way they do because of how they train (usually the culprit is steroids). Lifting weights will, however, have the side effect of making you hot and strong.

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2. You will be constantly aware of how strong you are becoming.

Your training diary will provide you with instant gratification. Seeing visual proof of how fit and strong you are becoming will help you stay motivated to keep bringing it hard.

3. You will empower yourself to identify and fix performance downturns.

Have a rough training session? Make a note in the margin indicating any circumstances that could be a culprit. Did you have a rough night of sleep? Did you eat too much for lunch and find yourself in a food coma? Was your mind swimming with stressful, distracting thoughts that made it hard to focus? Being aware of the issues that hurt the quality of your training will help you become aware of the sources of stress you need to deal with. Also, if you are consistently underperforming on a specific exercise, you could work on movement patterns that will help you overcome your plateau. For example, my grip gives out before my body is truly fatigued in some exercises, so I have to work on my grip strength to have optimal training sessions.

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4. You will have an outlet to express your thoughts, feelings, and frustrations.

Every training session isn’t one to remember. Sometimes I wonder if I left my coordination at home or in the car, because I find that my balance and grace are at dangerously low levels. We all have the occasional rough day or week we just want to forget about, and that is okay. Vent as much as you’d like in your training diary, and if you want to be super productive, write down how you’re going to solve your problem. Continuous improvement is the goal, so keep on trucking.

5. Later, you will be amazed at how far you have come.

I have training jogs that are dated as far back as four years ago. I am a personal trainer, but that doesn’t mean I was always a fit guy (quite the opposite). It is amazing to look back at my first workout logs, when I was squatting the bar by itself (because my balance needed work) and I couldn’t do a push-up or chin-up (because my upper body strength was nonexistent). Don’t look at a training diary as a short-term thing. Be consistent with this, and later on, you’ll be amazed at how far you have come.

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To log or not to log? I hope you enjoyed these reasons to keep a training diary. If you have any questions about how to start (or any helpful tips/resources to share), please do so below.

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Daniel Wallen

Daniel is a writer who focuses on blogging about happiness and motivation at Lifehack.

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Last Updated on March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

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