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The Coming Exercise Explosion
(Writers note: I am not perfect, I have still have some bad eating habits, I am not a certified trainer, I am not a bodybuilder, I am not sculpted like a statue of a Roman Athlete)
I will not be looking forward to Jan. 5, 2009. That is a Monday after the New Year and that means my local gym will be crowded. In fact, I will purposely get in there during mid afternoon to get my workout in so I can beat the evening crowd. That is when the exercise resolution crowd will began their 4-6 week mass entrance into their workout plans. I do not hold any grudge or dislike for this crowd, I wish them well on their workouts. What I do have disdain for is gym etiquette that is not followed by this group of people. It is not their fault, so I am here to help. I also want to help you realize goals that are achievable if your looking to reshape your life and body. Here are some things I have learned over the last 16 years of working out.
Water Water Water Water- You want to lose weight, replace your drinks with water. I drink close to 3/4 of a gallon a day. That is only 96 ounces and can be easily done. Minimum you should drink is 64 ounces. Water flushes your system so well and hydrates you in the process. Water will also keep you from getting sick during the winter months.
Realistic Goals- Say you want to knock off 30lbs., start with a goal of 10lbs. Losing this weight will not happen in the matter of days either, this stuff takes months just like how you added it on. Weigh yourself periodically and not everyday. Maybe weigh yourself once every 10 days when you start out.
Dieting is a very unrealistic goal when people start out in their quest for a better body. People go from eating very bad stuff to celery sticks and styrofoam cakes. What a shock to your system! Start by eating breakfast (good food) and making that a point every morning with a glass of water and this starts your metabolism. I personally like to eat small meals throughout the day. My bad habit with my work schedule, I eat late at night sometimes. I am switching to some cereal instead of heavy stuff I have been eating recently. If your a pop fanatic, start by going cold turkey for one day. You will get headaches and probably will be very irriatable. Maybe the next day you drink one as a reward, then go two more days without one. The more you space it out, the more you will find that pop will taste very sugary. Replace your candy with granola bars or an apple. Apples have been great for my sugar quest. Pack your lunch when you go to work. It takes all but 10 minutes to pack a sensible lunch. Instead of eating Burger King, you are eating a ham sanwhich with some chips and an apple. You will feel ten times better.
Moderation is a very big key to your eating habits that will then crossover into better habits. Don't go back for seconds at dinner. Let the food settle and you will become full. When you have done this for a week, treat yourself to a nice Big Mac. I will eat pretty good for 7-10 days and then I will have a nice pig out day (last night for me).
The Gym, Workouts and Etiquette- If you have never really been to a gym or had a workout plan, hire a personal trainer for a few sessions. Many gyms are reducing their prices on personal trainers and they will give you sensible advice. Most have plans that range from 5-10 sessions and will be worth the cost compared to a medical bill from you not doing an exercise right. There are some right here on SI and they would be a great start for you.
I can already tell you the scene at my gym for the people who have worked out in the past and are just starting back up. The benchpress and bicep curl will be crowded with guys and the cardio machines will be full with women. It seems that this is the only workouts people think of getting back into the gym. Men, your body will not get into shape by bench pressing 3 days a week. Ladies, cardio five times a week doesn't tone up your body. Mix up your workouts with both of these exercises.
Guys, hit the cardio machines for a workout one day instead of lifting. Forty minutes of running or walking will be great for your exercise program. Ladies, grab the bench press bar and do some reps. Do some dips to shape up the back/chest area. Most importantly, work your legs. The legs are the most dreaded exercise of all. Many just focus on upper body, but your legs build your upper body. I can't tell you how many people say, "I have bad knees and can't squat." I see people in my gym that have physical disabilities and they squat! Stretching is something to incorporate too which doesn't seem to happen very much in the workouts. Take Yoga, it is great and makes your body feel great!
Remember gym etiquette when you get back into working out. When racking the weights, 5lb. plates on top of the weight rack and 45lb. plates on the bottom. Your cell phone talk inbetween sets is taking up someone else's time for that machine. I am sure the business world will not shut down if you don't take the call in that one hour workout time. Go off to the side and take your call, but do not be suprised if someone else is on your machine. Forty minutes or less on the cardio machines is very reasonable, others would like to get on the machine as well. Pick up your towels and please wipe down your area if you were laying on something. One last thing, this is very important so people don't make fun of you and this is going out to the guys, don't do the "Porno Grunt". People make fun of you and it also means you probably are doing too much weight. We have a few in my gym and it makes me laugh everytime. Control your breathing and focus on the weight, not your "money shot" screams.
Start your workouts now, and don't wait til' Jan. the 5th!
I will not be looking forward to Jan. 5, 2009. That is a Monday after the New Year and that means my local gym will be crowded. In fact, I will purposely get in there during mid afternoon to get my workout in so I can beat the evening crowd. That is when the exercise resolution crowd will began their 4-6 week mass entrance into their workout plans. I do not hold any grudge or dislike for this crowd, I wish them well on their workouts. What I do have disdain for is gym etiquette that is not followed by this group of people. It is not their fault, so I am here to help. I also want to help you realize goals that are achievable if your looking to reshape your life and body. Here are some things I have learned over the last 16 years of working out.
Water Water Water Water- You want to lose weight, replace your drinks with water. I drink close to 3/4 of a gallon a day. That is only 96 ounces and can be easily done. Minimum you should drink is 64 ounces. Water flushes your system so well and hydrates you in the process. Water will also keep you from getting sick during the winter months.
Realistic Goals- Say you want to knock off 30lbs., start with a goal of 10lbs. Losing this weight will not happen in the matter of days either, this stuff takes months just like how you added it on. Weigh yourself periodically and not everyday. Maybe weigh yourself once every 10 days when you start out.
Dieting is a very unrealistic goal when people start out in their quest for a better body. People go from eating very bad stuff to celery sticks and styrofoam cakes. What a shock to your system! Start by eating breakfast (good food) and making that a point every morning with a glass of water and this starts your metabolism. I personally like to eat small meals throughout the day. My bad habit with my work schedule, I eat late at night sometimes. I am switching to some cereal instead of heavy stuff I have been eating recently. If your a pop fanatic, start by going cold turkey for one day. You will get headaches and probably will be very irriatable. Maybe the next day you drink one as a reward, then go two more days without one. The more you space it out, the more you will find that pop will taste very sugary. Replace your candy with granola bars or an apple. Apples have been great for my sugar quest. Pack your lunch when you go to work. It takes all but 10 minutes to pack a sensible lunch. Instead of eating Burger King, you are eating a ham sanwhich with some chips and an apple. You will feel ten times better.
Moderation is a very big key to your eating habits that will then crossover into better habits. Don't go back for seconds at dinner. Let the food settle and you will become full. When you have done this for a week, treat yourself to a nice Big Mac. I will eat pretty good for 7-10 days and then I will have a nice pig out day (last night for me).
The Gym, Workouts and Etiquette- If you have never really been to a gym or had a workout plan, hire a personal trainer for a few sessions. Many gyms are reducing their prices on personal trainers and they will give you sensible advice. Most have plans that range from 5-10 sessions and will be worth the cost compared to a medical bill from you not doing an exercise right. There are some right here on SI and they would be a great start for you.
I can already tell you the scene at my gym for the people who have worked out in the past and are just starting back up. The benchpress and bicep curl will be crowded with guys and the cardio machines will be full with women. It seems that this is the only workouts people think of getting back into the gym. Men, your body will not get into shape by bench pressing 3 days a week. Ladies, cardio five times a week doesn't tone up your body. Mix up your workouts with both of these exercises.
Guys, hit the cardio machines for a workout one day instead of lifting. Forty minutes of running or walking will be great for your exercise program. Ladies, grab the bench press bar and do some reps. Do some dips to shape up the back/chest area. Most importantly, work your legs. The legs are the most dreaded exercise of all. Many just focus on upper body, but your legs build your upper body. I can't tell you how many people say, "I have bad knees and can't squat." I see people in my gym that have physical disabilities and they squat! Stretching is something to incorporate too which doesn't seem to happen very much in the workouts. Take Yoga, it is great and makes your body feel great!
Remember gym etiquette when you get back into working out. When racking the weights, 5lb. plates on top of the weight rack and 45lb. plates on the bottom. Your cell phone talk inbetween sets is taking up someone else's time for that machine. I am sure the business world will not shut down if you don't take the call in that one hour workout time. Go off to the side and take your call, but do not be suprised if someone else is on your machine. Forty minutes or less on the cardio machines is very reasonable, others would like to get on the machine as well. Pick up your towels and please wipe down your area if you were laying on something. One last thing, this is very important so people don't make fun of you and this is going out to the guys, don't do the "Porno Grunt". People make fun of you and it also means you probably are doing too much weight. We have a few in my gym and it makes me laugh everytime. Control your breathing and focus on the weight, not your "money shot" screams.
Start your workouts now, and don't wait til' Jan. the 5th!
Replies to This Discussion
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Permalink Reply by Nicki Laycoax on -
Great post, Steve. I am one of those that has the goal of losing 30 pounds. Unfortunately, I have not done well at achieving that goal. The hustle and bustle of the holidays as well as the increase in workload haven't been too friendly on my plans.
One thing that I'd like to add to your list is to go out and get one of the exercise balls and some dumbbells for home use. My favorite thing that Anytime Fitness, which is the gym that I am a member of, has is the big ball. It is so versatile, reasonably priced, space efficient, lightweight, easy on the back, and so FUN, that one should be in every home. (keep it away from the animals though) Here's a website that has examples of workouts you can do with the ball.
Also, break out that iPod or mp3 player. Music is so awesome for getting your blood pumping. Noah Coffey pointed me toward a great playlist for working out: Girl Talk. There is some profanity in it, but it's a surefire way to get your butt up and going!
Good luck everyone, and if you'd like, check out Twit2Fit. It's another Ning platform that I'm a member and moderator of, and I'd love to have you join it and share your progress!
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Permalink Reply by Steve Stuck on -
I listen to music all the time at the gym. I even have different tunes for different workouts. Take for instance cardio days will be more country and softer stuff. Deadlift and squat days are more Metallica and hard rap. Stretching tunes are Buffet and some 90's stuff to mellow me out.
I wish I had room to keep the ball, you can do a lot of workouts and pilate stuff on it at home. My next home, there be some space used to start building my own gym.
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Permalink Reply by Theresa Browning on -
May I add that if you still work at a gym where you are using the weights (and not the equilizer/pin to change the weight of the machine) and you're pumping your self to manhood, would you also put them back when you are finished?
I'm out of shape and barely able to lift myself out of a chair to make it to the gym. The last thing I need to do is pull a muscle trying to lift some he-man's weights off the equipment so I can put my 5 or 10 pounders on there to feel the burn. It's very frustrating to get myself there and then have the equipment inaccessible because someone didn't pick up after himself (and I'm using the male pronoun deliberately).This always happens at Indy Parks Krannert location on the westside.
Maybe I should re-enlist, er... enroll,register, or otherwise commit, to a for-profit locale. But it sounds like it's going to be crowded for a few weeks.
Thanks!
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Permalink Reply by Steve Stuck on
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Yes, very good point. I find myself clearing off weights, not on a regular basis, but during the times when the gym is busy. My gym goes through phases on this happening. Takes up my time cleaning off the weights and you bring up a good point, you could hurt yourself. Carrying around plates could kink your back if too heavy for you.
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Permalink Reply by Brandon Sobotka on -
Great Advice Steve! As a fitness professional myself I feel it is my duty to throw in my expert opinion or...my clients true response. The small steps method is a phenomenal idea. All too often people try and make the "LEAP" when all you need to do is continue to move forward CONSISTENTLY. Consistency probably being the biggest issue people struggle with. Learn how to make small LIFESTYLE changes including making the small dietary tweaks as well as scheduling time to do some type of activity. Notice I said SCHEDULE, don't just find time because odds are that you won't make it and something else will take precedence. I have compiled statistics over the past 7 yrs of my career that my clients have stated as the best tools to help them attain their goals and a healthier, happier lifestyle (no particular order).
1. Hire a Fitness Professional- Do your research and find a QUALITY trainer. Quality trainers are difficult to find. In my opinion credentials should not be the only deciding factor. Here is the best way to find a quality fitness professional...go to your gym for a few weeks prior to making your decision and watch the trainers with their clients and see which ones are active and engaged with their clients, they continue to motivate and push their clients in an optimistic way and with positive feedback. Once you have narrowed it down to a few ask to go through a complimentary session or at least spend sometime to sit down and ask a few questions about their experience and background. Even ask for references or ask the clients that you've seen them train in the gym. It may be more of an investment for quality, but you will definitely experience the value via a thorough fitness program including resistance training, cardio, nutrition guidance, stretching and posture, etc.
2. Become Calorie Conscious- Initially have a journal that you measure and track your food. This is a major step in weight management. This is a little more work at first, however once you learn proper portion sizes and HONESTLY learn how many calories you are eating you can make huge strides. You'll be surprised how many calories you can truly eat in one sitting or how many that little "harmless" snack has in it.
3. Be Active- This doesn't necessarily mean go to the gym 5/wk. I admit going to the gym is great especially when done consistently and done the right way, but you don't have to live there. Park at the farthest parking spot, stretch on a lunch break, go for a walk or bike ride on the weekend, clean the house on an off day, do sit-ups during commercial breaks of Desperate Housewives, etc. Just get yourself moving. Movement=caloric burn which can equal pounds after time.
4.Be realistic- Stick to making the "right choice" and if you follow steps 2 & 3 you will know what that is, however we all know that sometimes this just isn't realistic. This will vary from each individual person and their daily life. Here is an example of some realistic choices one of my clients made that drastically changed her life. Notice that no change is too big. Ex.) BEFORE: A client who is a Sales Manager sits in her office on the phone 10-12 hrs/day and 6 days/wk, misses or skips breakfast, snacks on candy or chips, skips lunch or eats fast food, during work drinks caffeinated soda and coffee just to try and stay alert, is very sedentary, stressed, and tired at work and because of this only makes it to the gym 1-2/week after work and over eats for dinner before going to bed. Because of this lifestyle she gained 60lbs, lost her husband and ended up spending more time in the office because of lack of production which therefore lead to more stress and depression AFTER(one change is added every 4 weeks): FIRST, meets with personal trainer 2/wk and maintains a specific calorie budget, yet eating whatever she wanted within this budget. SECOND, enjoys small breakfast with cereal, juice, water and vitamin and minimizing portion size of dinner. THIRD, brings lunch 4/wk. NEXT, snacks on small fruit and veggies throughout the day while drinking water and minimal coffee or soda. NEXT, while making phone calls she paces in her office which makes her active and more lively and energetic on the phone which increases her sales production which relieves her stress and she is able to cut that sixth day of work out of her schedule and add a free day to her week. Making these small changes over time with small steps and consistency she was able to lose 46 lbs, increase job production and personal revenue, decrease stress, along with much, much, much more. Small increase in activity and small decrease in bad foods and bad calories can make big changes to your life.
5. Maintain Consistency as best a possible- Consistency in these areas is KEY!!! We all fall off the boat occasionally, however if you can stay on the afloat longer than normal and take short dives off the boat you will enjoy the rewards. My clients enjoy training for 4-6wks before taking a 1 wk break and then start it again. I've noticed over time that the programs have grown to 8-12wks before a break of 1 wk.
Hopefully, my clients input can help you in your quest for a happy, healthy lifestyle changes. Good luck with your New Years Resolutions/Goals!!!
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Permalink Reply by Steve Stuck on
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Thanks for getting your professional advice out there.
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3. We want to see your smiling face...Please do not use logos or commercial images for your profile photo
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