Many of you may be aiming for a healthier lifestyle in 2016.
More often than not this mean "get rid of X", "stop doing Y", remove all "Z's". Doesn't sound like much of a deal right?
Well, what if instead of taking things away, you could add more to your life and still make progress?
Recently I have been reading about "crowding out". An economic (something about public sector vs private sector spending) which is now being used in a nutritional sense.
In basic (my) terms, the idea of "Nutrition Crowding Out" is about focusing your efforts on good, introducing more "good" so that you are less interested with the "bad" elements of your life.
For example: Rather than seeing clean eating as a task why not put more effort into it so that it becomes more enjoyable and interesting? Do some additional reading, find some interesting recipes, shop for new and interesting ingredients and focus on food preparation and creating interesting tastes and meals. Fill yourself with so much "good" nutrients that you won't have the same cravings for any of the "bad".
With your lifestyle habits why not spend more time and energy on healthy pursuits rather than time and effort thinking about bad foods, lazy habits and activities that compromise your progress.
For example joining an exercise group (fitness classes, walking or running groups, climbing clubs, sports teams etc etc) so that you now have more of your free time committed to exercise.
Soon enough your mind will be less attracted to the "bad" in your life given hat you are applying so much physical and mental energy to the "good".
Give it a go, don't take away from your life but add in and "crowd out".
One of THE most common reasons for people to leave the gym and quit exercising is boredom. Often this can materialise as the person feels they're not getting any results. A perceived lack of progress is enough to make even the most frequent gym user down heartened and deflated.
In many cases progress in fact IS being made. So why are we not noticing it? It may be relative improvements, you may NOT be as strong as your friends but significantly stronger than you were originally.
Or, it may be a subtle change that you struggle to see yourself; after all, you live with yourself and see yourself every day in the mirror - it can be tough to spot changes and progress.
With that in mind, here are some tangible and useful measures of success everyone should use in some form along with some potential flaws in many of the most common methods people use.
Weighing Scales: Scales are often the first port of call when people want to track progress and make sure that their exercise regime is making a difference. They can be useful, particularly for those who have a lot of additional body fat to lose. Potential Flaw: However, weighing scales do not offer an accurate reflection with regards to your body composition. What is the weight made up from? Sure, some offer you a body fat percentage but this is very much a "finger in the sky" process due to the high number of variables that can skew your results. Factors such as when you ate last, how much water you've had and if you use them pre or post exercise can all adjust the readings heavily.
Body Fat Percentage Callipers: Callipers are the traditional way of measuring body fat percentage. Used correctly, they offer you an accurate, full body percentage for the amount of body fat you have and are widely regarded as the "best" or most accurate way to measure body fat percentage most accurately. Potential Flaw: However, there can be a big discrepancy in the accuracy of these callipers if used incorrectly. While they CAN be the most accurate in terms of measuring body fat percentage, it's important to get someone with experience in taking skin fold measurements to take your measurements. I've seen it done incorrectly many times; if they don't mark your skin fold points with a pen or eye liner, take multiple measurements in the same place, or even worse, take measurements through clothing (yes that actually happens) then they are NOT taking accurate measurement.
Body Mass Index (BMI): Your BMI or "Body Mass Index" is a basic way of measuring your height against your weight and saying whether, from this data, you are within the parameters of "normal". Potential Flaws: While still used by many medical professionals, this is a pretty retro and pointless measure. Your BMI doesn't offer a fair reflection of good health VS bad health as it pays no consideration to body composition. ie: a 6ft tall, 100kg male with 12% body fat that exercises 5 days per week will score the same as a 6ft tall, 100kg male with 35% body fat who does no exercise!?.. Where's the logic?
Tape Measure: Measuring various circumferences at different points around your body is a great way to track a reduction in size, or perhaps increase in size depending your goals. While you may not be able to notice change with your own eyes, monthly measurements will let you know that you are making progress but also, tell you when specific body parts are making progress at a slower rate or not at all and so you may adjust your training each month accordingly. Potential Flaw: There are 2 main issues with taking measurements - 1) The tape measure does not take into consideration the difference between fat and muscle. ie: If a male loses body fat through a mixture of resistance work and cardio, his chest measurement may stay identical yet he would be making progress. 2) Measuring in the exact same place a month after your initial measurements may be difficult. There's a huge variation between the top and middle of your leg for instance. Try to use markers that won't change and you can relocate each time such as your belly button or even a mole or scar on your body.
Photos: Taking a monthly snap in as little clothing as possible can be a tangible way for your to track progress across the months. Under close inspection you can scrutinize each and every body part while getting a clear view of how others see you. If you ask someone to take pictures for you, or you have the necessary skills, then you can also get pictures of your rear view - something that isn't always particularly easy to see or regularly analyse in depth. Taking pictures also allows you to take your time and analyse your physique - this can be really useful ahead of planning for your next phase of training. I mean how much time can you REALLY spend looking at yourself and analysing your physique in a gym mirror before you look strange?.. In fact, don't answer that. Potential Flaw: Photos can be easily manipulated in order to give an improved and inaccurate reflection of progress. These pictures should be for your own benefit and so this would defeat the purpose of them. A simple adjustment in lighting, positioning within the room, camera angle or pose can give a completely altered image. Be sure to: use the same room at the same(ish) time of day, stand the same distance from the camera and have the same (or as similar as possible to) lighting and stand in a natural and neutral position - no tensing or breathing in. Taking a picture on the first week of each month should be regular enough.
Tally Your Weights: Tracking improvements in strength is a great way to show that you're making progress in the gym. If you're doing this then it's best to write in a small handbook as you go around the gym. Don't jut try to remember - your numbers won't go up at anywhere near the same rate if you do this. Knowing your numbers is a great way of not only tracking progress but also setting yourself new and testing goals to make sure that this progress continues. Potential Flaws: The issue here is that you may sacrifice body composition and aesthetics for strength. It all depends on your goals - if your goal is to be as strong as possible and you have little focus on aesthetics then this system works. However, if you become completely encapsulated by improving your strength, your physique may be compromised. Using myself as an example, when I began to enjoy deadlifts and improve constantly, I hadn't noticed that I was gaining weight; that was until I came to do pull ups. Pull ups had gone right down hill. I began dieting, pull ups went up, deadlifts went down. It's a balancing act that many people face. Are you getting stronger or are you getting pound-for-pound stronger?
Conclusion: So what's the answer? The key is to rely on a combination or tracking methods. You want to make sure everything is working correctly to make sure that your training is going correctly and effecting your body the way that you thought it would. You wouldn't check your car oil levels were ok and if they were, assume that you had enough air in your tyres. Same thing - make sure every bit of your beautiful machine is performing at its optimum and maintain it - after all, you can buy a new car but you only get one body!
OK, so this blog has nothing to do with the band “One Direction” – it was
a tenuous link and possibly a way to get teenage pop fans clicking on something
new and learning a thing or two instead of dribbling over Harry Styles... the
handsome rogue!
Anyway... Recently, I’ve found a recurring theme among gym users that
aren’t making the progress they feel their efforts warrant.
They made it to the gym, check! They have their kit on, check! They’ve
spent at least an hour in the gym, check! They’re at the gym at least 3 times
EVERY week? Check! They’ve even started being more considerate with what their
eating each day. So what’s the issue?
The answer? A lack of direction.
Before even entering a gym, you need to find out WHAT you want to achieve and HOW
you’re going to achieve it. It sounds very simple right? Not always. Often a
lack of direction can leave gym users going through the motions and repeating
the same gym session over and over again – soon enough results stop coming and
so does the gym user. It’s essential to make sure that your exercise regime and
goals are aligned in “One Direction” (there’s the link).
So here’s a few things that you need to make sure you remember when
looking for YOUR direction (remember, it’s YOUR direction. “A good program” isn’t
a one-size-fits-all solution).
MOST THINGS IN LIFE ARE A SKILL:
This issue is probably applicable for most people that are stuck in a
gym rut. They use the same equipment each time and have, with practice, become
pretty proficient at them. The issue is, that’s exactly what they’re good at –
that one exercise and that one exercise alone. This is particularly an issue
when using resistance machines. The movements within these machines are so
limited and predetermined that your skill becomes VERY specific. So much so
that if for instance, you become good at a shoulder press machine, if you visit
another gym and they have a slightly different machine (narrower seat, fatter
grips, wider hand position) you’ll find that you are no longer as good at this
exercise. The truth is, you’re not “good at overhead pressing”. You’re “good”
at the machine in your gym. For this reason (among others), the majority of the
time it’s always advisable to work with free weights.
IF YOU WANT TO GET BETTER AT A
SKILL, DO THE SKILL:
So, I’ve just said “don’t do the same thing all of the time”. Now I’m
going to say “do the same thing regularly”. This is relevant to anything that
is more technical, uses multiple joints and relies heavily upon timing and
coordination. For example, deadlifts, squats or cleans. You may make
adjustments week on week such as tempo, weight, repetitions etc but these are
skills that, if you want to do them proficiently, you need to practice
regularly. Remember your first driving lesson? After that hour were you good to
go your own way on the open roads? Same idea. If you want to get better at squatting then squat. if you want a stronger lower body and better shaped legs then feel free to squat, lunge, leg press etc.
VARY THE VARIABLES:
I mentioned it briefly above but it’s important that, even if you don’t
change your specific exercises often, that you DO change other variables. If
you’ve ever said “I use ‘X’kg for that exercise” then this is for you. You
shouldn’t really know what weight you use for any exercise as this depend on
the number or reps, sets, tempo and intensity that you’re working to. If you
always use the same weight and work witin the same parameters it’s no wonder
that results are limited.
When it comes to exercise, no one has done everything! There’s always
someone better than you at EVERYTHING and on the other hand, everyone did
everything for the first time at some point. SO... you’re not the best (yet),
but probably not the worst at anything. If you don’t feel confident in trying
something (a new piece of equipment, a new exercise etc) then ask a
professional and get professional guidance. Don’t look at this as expensive;
instead consider it an investment in your health and physical development. Many
of the lessons you learn with a trainer are not time-sensitive and will not go
out of fashion, need changing or stop working. For instance, if your trainer is
able to teach you to squat effectively, maintain a good posture while
exercising and perform strong hinge movements like a kettlebell swing or
deadlift, then these are lessons that you can take and use for the rest of your
life. Remember, it’s much easier to learn a skill than it is to re-learn a
skill. Don’t go and groove ineffective movement patterns on your own only to
re-address them at a later date once progress comes to a halt or injuries
appear.
SUMMARY:
If you’re going to make the effort to get to the gym instead of staying
indoors eating biscuits then it’s important to make effective use of your time.
Three elements you need are consistency, persistence and structure – get that
and you’re a shoe in for continued results. Lack any one of these three and
results will vary or become non-existant.
Question: Are you lifting heavier weights (with good form) than you did
6 months ago?
I’d estimate at LEAST 50% of people would answer "no"... or not
significantly larger anyway. So why? What’s the point of going to the gym if
you’re not going to get any better at it? How do you expect to look any
different than 6 months ago if you’re doing pretty much the same as you were 6
months ago? Even if you’re not doing out and out “strength training” you should
be making SOME improvements; male or female, young or old.
So here’s a few key reasons why you might not be getting any
stronger...
No structure...
If your plan is to go to the gym and do strength training by adding a
heavy weight and lifting it not many times, then the week after change the
weight a bit and adjust the reps accordingly, then you’ll quickly plateaux. It’s
essential that you have a structure to your program; something that’s tried and
tested and may take some time but will offer results. Without that you’ll be
working hard and getting nowhere.
No deloading...
One key element of that structure is a scheduled deloading period.
Basically, every 4-6 weeks spend at least a week away from heavy lifting. Work
on areas that will compliment your gym work such as mobility and technique make
repair and recovery your main focus. It may pain you and seem non-logical to
back off the weights when you’re trying to get stronger but it’s a long game –
trust the process.
Too much variety...
If you perform squats one week, leg press the 2nd week,
lunges the 3rd week and weighted step ups the 4th week,
don’t be surprised in week 5 that your squat hasn’t improved. You’re not a
child and you don’t need to be kept entertained; if you want a better squat
then practice squatting.
Not ENOUGH variety...
No this is not a contradiction to the previous point... well, not
exactly! What I mean is: If you want to improve deadlifts for instance, just
banging out endless deadlifts might soon warrant slow progress or eventually
stop progressing. It’s important to exercise complimentary muscle groups for
this exercise. For instance, improved pulling and grip strength through pull
ups, lat pull down and bent over row will all assist in your mission for a
mighty deadlift.
Training alone...
This (in my opinion) isn’t the biggest downfall as it’s very possible
to improve strength and train alone; but, if you feel nervous to lift near your
limit without a spotter – train with a friend. If you lack motivation at times
to aim for one last rep – train with a friend. If you might benefit and work
harder with a little healthy competition – train with a friend. Simple, but it
might be what you’re lacking.
Too Afraid to fail / Too Rep
Sensitive...
In order to find out how strong you are, it’s important to find out how
strong you AREN’T. If you’re aiming for a specific number of reps you shouldn’t
ALWAYS get every last rep. It’s good to fail; you then know how strong you are
and you instantly have a target for the near future. Don’t worry so much about
your ego and always making each rep; your body doesn’t know what 5 reps is,
your body knows what “can” and “can’t” is.
Poor technique / Mobility...
Most of us will have seen endless amounts of poorly performed exercises
and some of us guilty of doing them ourselves – particularly when learning them
for the first time. Learning the skill of a lift and performing it incorrectly
is understandable, yet plenty of people limit their abilities and progress due
to a lack of mobility. Don’t let something so relatively simple be your
limiting factor. Include recovery and mobility work in each workout and even
more during deloading periods.
Poor technique (2) “Train your
body, not your ego”...
This goes back to the technique point in some ways. But, if you’re
lifting weights with questionable form as the weight is too heavy for you to do
so comfortably with your skill level then it’s time to take some weight off of
the bar. Naily your technique and make bigger jumps in your progress. Shoot
ahead and chuck on too much weight too soon and you’ll soon hit a wall. Do it
now and reep the benefits later. I know it hurts, you’re not as strong as you
thought you were, but do it right and you will be.
Laziness...
If you don’t have the discipline to train as often as you need to, try
as hard as you need to or attempt all of the repetitions you need to then you
won’t get the strength you seek. Simple!
Summary...
Improving strength is a long game – improving real strength is no
overnight procedure and something that takes patience and dedication. While we
might not all want strength to bend a horse shoe, we should all be aiming to
better ourselves and gain strength in some capacity throughout the year.
When it comes to exercise and living a healthy
lifestyle planning and preparation is absolutely key. Leave things to chance
and the odds are you won’t achieve what you’d hoped for.
The phrase “Failing to prepare is preparing to fail.” Is
an oldy but a goody. Here’s what you need to consider...
Meals... This is probably the most
common downfall with most people’s regime. “Picking up something when you’re
out” is the number one NO-NO! There are minimal fast food/convenience food
options with a high nutritional value. Plan ahead, cook ahead and prepare
ahead. If time is an issue, cook on mass and keep food frozen or stored and
ready for the week ahead.
Training... Before every training
session it’s essential to know what you have planned in terms of exercises,
repetitions, tempo and rest. More crucially perhaps, it’s important to know how
this fits into the bigger picture. Where do you want to be in 6 months time? In
order to do that, how will you structure your program for each day, week and
month in order to make progress in the direction you want.
Rest... People are often surprised
at how important quality rest is. Do you sleep 8 hours EVERY night? Uninterrupted
quality sleep? In a dark, tranquil environment? Unlikely the answer to all of
those is “yes”. Simple but crucial for recovery, repair and lowering cortisol
levels.
Social
Engagements... So you don’t want to live
in the gym and that’s fine. But, prioritising your training over social
engagements or at least making time for training is essential to get results.
There is always going to be a reason NOT to train: social engagements, family
commitments etc but taking these options will inevitably limit results
End
goals... Plan from your end goals
backwards. Decide what you want to achieve and then plan your meals and
training to the finest details to get you there. Set yourself goals along the
way, whether it’s specific strength targets, weight loss milestones or drops in
body fat percentage, don’t get to your end date and realise "it didn’t
happen". Leave nothing to chance.
So
the message... Don’t leave anything to
chance. Plan all details and track progress at regular intervals in order to
make sure that you’re on track for success.
