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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.

More by this author

Daniel Wallen

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

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Last Updated on May 28, 2020

How to Overcome Boredom

How to Overcome Boredom

Have you ever been bored? Restless? Fidgety? In need of some inspiration?

I have a theory on boredom. I believe that the rate of boredom has increased alongside the pace of technology.

If you think about it, technology has provided us with mobile phones, laptops, Ipads, device after device – all to ultimately fix one problem: boredom.

What is Boredom?

We have become a global nation that feeds on entertainment. We associate ‘living’ with ‘doing’. People now do not know how to sit still, and we feel guilty when we are not doing anything. Today, inactivity has become the ultimate sin.

You might not realize it, but boredom stimulates a form of anxiety and stress. It evokes an emotional state that creates frustration and feeds procrastination.

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It’s a desire to be ‘doing something’ or to be ‘entertained’ – it’s a desire for sensory stimulation. What it boils down to is a lack of focus.

If you think about those times when you’re bored, it’s usually because you did not know what to do. So, indecision also plays a big part.

When we are focused on what’s important to us and what we want to achieve, it’s pretty hard to be bored. So, one answer to boredom is to become focused on what you want.

Sometimes It’s Good to Be Bored

If boredom is a desire for sensory stimulation – then what’s the opposite of that? To be content with no stimulation – in other words – to enjoy stillness.

Sometimes, it’s not boredom itself that causes the frustration but the resistance to doing nothing.

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Think about it. What would happen if you were to ‘let go’ of the desire to be entertained? You wouldn’t be bored anymore, and you will feel more relaxed!

In my experience, it’s often the most obvious, simplistic solutions that are the most powerful in life. So, when you’re bored, the easiest way to combat this is to enjoy it.

It may sound weird but think of ‘boredom’ as a form of ‘relaxation’. It’s a break from the constant stimulation that 21st-century living provides – constant TVs, mobile phones, radios, internet, emails, phone calls, etc.

Who knows, maybe ‘boredom’ is actually good for us?

Next time you’re ‘feeling bored’ instead of feeding the frustration by frantically looking for something to do, maybe you can sit back, relax, and savor the feeling of having nothing to do.

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In this article, I’ll share with you my 3-step strategy on how to overcome boredom.

3-Step Strategy to Overcome Boredom

1. Get Focused

Instead of chasing sensory stimulation at random, focus on what’s really important to you. Focusing on something important helps prevent boredom because it forces you to utilize your time productively.

You should ask yourself: what would make good use of your time? What could you be doing that would contribute to your major goals in life?

Here are a few ideas:

  • Spend some time in quiet contemplation considering what’s important to you.
  • Start that creative project you’ve been talking about for the last few weeks.
  • Brainstorm: think of some ideas for new innovative products or businesses.

2. Kill Procrastination

Boredom is useful in some ways because it gives you the energy and time to do things. It is only a problem if you let it. But if you use it to motivate yourself to be productive, then you can more easily overcome boredom.

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So, the next time you’re bored, why not put this good energy to use by ticking off those things that you have been meaning to get done but have been too busy to finish? This also presents a great time for you to clear your to-do list.

Here are some ideas:

  • Do some exercise.
  • Read a book.
  • Learn something new.
  • Call a friend.
  • Get creative (draw, paint, sculpt, create music, write).
  • Do a spring cleaning.
  • Wash the car.
  • Renovate the house.
  • Re-arrange the furniture.
  • Write your shopping list.
  • Water the plants.
  • Walk the dog.
  • Sort out your mail & email.
  • De-clutter (clear out that wardrobe).

3. Enjoy Boredom

If none of the above solutions work, then you can try a different approach. Don’t give in to boredom and instead choose to enjoy it. This doesn’t mean allowing yourself to waste your time being bored. Instead, think of it as your time to relax and re-energize, which will help you be more productive the next time you work.

Contrary to popular belief, we don’t need to be constantly doing things to be productive. In fact, research has shown that people are more productive when they take periods of rest to recharge.[1] Taking breaks once in a while helps boost your performance and can help make you feel more motivated.

So, take some time to relax. You never know, you might even like it.

Final Thoughts

Learning how to overcome boredom may be difficult at the beginning, but it can be easier if you make use of some techniques. You can start with my 3-step strategy on how to overcome boredom and work your way from there. So, ready your mind and make use of these tips, and you will be overcoming boredom in no time.

More Tips on Overcoming Boredom

Featured photo credit: Johnny Cohen via unsplash.com

Reference

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