Monthly Archives: December 2011

Compound exercises vs isolation exercises

 

Depending on how much knowledge you have about fitness, the terms “compound” and “isolation” exercise may or may not make sense. Maybe you have been working out for a while and have heard these terms thrown around, but weren’t quite sure what the difference was. Well, my dear reader, the difference is very important and I will explain why this is the case.

 

First, a definition of each to make sure we are all on the same page as to why they are different.

 

I do not own this image. If you do, and would like me to remove it, please let me know.

 

Isolation exercises are exercises that focus on only one muscle group or joint at a time. An example of an isolation exercise would be the bicep curl, or some sort of tricep extension (among many others).

 

I do not own this image. If you do, and would like me to remove it, please let me know.

 

Compound exercises are exercises that use multiple muscle groups/joints at one time. An example of a compound exercise would be a squat, pull up, push up or dead lift (among many others).

 

So which one is “better”? Which one will help you reach your goals the best?

As with almost any fitness question, the full/complete answer could take hours to explain. Here at FM, I understand you may not have hours at the moment to read or talk about this topic. You have chosen to allow for a few minutes to learn some quick points of interest. Therefore, I will do the best I can to explain what i think about this topic and how I go about it in my own life. I will make some generalizations, but would love to engage in a lengthier conversation about the topic to allow for more specific points of focus. If you would like to speak more on the matter, please contact me and we will continue the conversation.

 

Isolation exercises are not efficient uses of your time. Filling your workout or amount of time you have set aside to work out, with isolation exercises, will accomplish very little compared to compound exercises. The reason being, you are only working one muscle out at a time. Most of us don’t want to spend hours in the gym. We have lives, we have things to do. We care about our fitness and how exercise can benefit our health, but would like our time spent working out to be efficient. Compound exercises are, for the most part, the answer to wanting an efficient workout in a short (er) amount of time.

 

Take a squat, for example. Regarded by many fitness processionals as one of the best exercises you can do, is a great example of a compound exercise. As you perform the squat motion, you are using multiple muscle groups in your legs, core, as well as upper body to complete the exercise. In the same amount of time that you would have spent doing an isolation exercise, you just worked out most of your body at the same time! This makes your body work harder, which will, in turn, burn more calories and help you build more muscle in a shorter period of time. Compound exercises are tough, for sure. Many people avoid deadlifts, or pull ups because they are hard to do. Well, yeah they are hard to do! They involve many muscle groups in your body at the same time. But that’s the great part. The fact that you are using multiple joints and muscle groups, makes the time spent during that exercise much more efficient than if you were using that same amount of time working one muscle group at a time.

 

Say you have two people working out for the same amount of time. They both decided they were going to spend 30 minutes working out at the gym. One of them does isolation exercises and the other does compound exercises. The person who did the compound exercises will have worked more muscle groups and will have benefited their body as a WHOLE in that same amount of time, than did the other who only did isolation exercises. I mean, if you work your muscles one at a time, you can only work so many in that period of time.

 

Another important point to make. Our bodies are made of muscles that are supposed to work together. Forcing your muscles to work individually is not how our bodies are meant to be used (for the most part). When we pick up a box, when we we crouch to look at something, etc our body is using multiple muscle groups at the same time. When you pick up your son/daughter/niece/nephew and walk around with them, you are performing compound movements that require multiple muscle groups. This is how we are built!

 

From a more superficial perspective. The people who seem to be in the best overall shape, are ones that you will more often than not, see doing compound exercises. If you are a guy and want to build a bit more muscle or add some more mass, look at the guys at the squat rack. If you are a girl who is looking to lose a few pounds, or get that tighter body, take a look at other girls who seem to be in some shape. They probably spend time doing compound exercise as well.  Yes, there will be exceptions. There always will be.   My point is, if you take the time to look around, you will notice this information is not secret. Many know of the benefit of compound exercises and use them to their advantage.

 

Now, HOOOOOOOLD the phone.

 

Don’t you go thinking, “oh, well I don’t want to get too huge, so compound exercises aren’t for me.” No no no no nooooo! That couldn’t be more wrong. There are many different types of exercise programs that can be adjusted for different goals. Whether you want to lose weight, or gain substantial muscle, compound exercises are important. This is a thought many many manyyyy people have. For more on the specific topic of avoiding strength raining for a totally wrong reasons, check out this post “I don’t want to get big, I want to get toned.”

Now, isolation exercises aren’t horrible, either. They can be great for rehab from injury, when using one muscle at a time is necessary for recovery. Yes, isolation exercises can be used to target one muscle group you would like to build, if that is your goal. And yes, lifters successfully use isolation exercises to build muscle and physique. Keep in mind, though, that these same people would need to spend much more time during their workouts to do multiple isolation exercises to hit their body as a whole.

Also, keep in mind that muscles will only grow so much, if their counterparts are not being exercised as well. Our bodies are meant to work in balance. Which brings me to my next point. If you are only working certain muscles over and over, and ignoring the rest of your body, you are setting yourself up for injury. Having one muscle much stronger than it’s surrounding muscles creates a dangerous imbalance that can lead to some serious ouchies and owies.

 

Does this mean that I never do any isolation exercises, ever? No. Sometimes I will work some curls or tricep extensions into my workout. However, when I only have a certain amount of time, I will devote that time to compound exercises. In my experience, focusing on compound exercises has always led to the best results.

 

Again, I only have a limited amount of time (and attention span) from my readers so I wanted to make a quick point. Please don’t think that I hate isolation exercises. I don’t. I do, however, have a limited amount of time to work out and have found that compound exercises have helped me reach my goals in efficient amounts of time.

 

I will post later with more examples of compound exercises and isolation execises. For now, I wanted to get you thinking about the difference between the two, and how you spend your time strength training.

Do you have multiple goals? Try not to do too much at once.

Many of us have many goals that we want to accomplish, and we try to accomplish them all at the same time. The problem is, with too many new goals at once, it is likely we end up not reaching them all, simply because we did too much at once. The saying “one thing at a time” comes into play here. If you work on reaching one goal at a time, but then over time, add more goals, you are much more likely to reach all of them. This doesn’t mean it’s impossible to multi task with goals. However, it has been studied and proven that over an extended period of time, people are much less likely to reach many goals if tried to be met all at once.

One of my favorite personalities in the fitness/business world is a man by the name of Alwyn Cosgrove. Pronounced similar to “Allen”, not like it seems it would sound. The way he breaks down complex fitness ideas into easy to understand direction is something I have learned from and tried to make part of my own style. He has been a part of many books and articles and has changed the way I look at fitness.

I am on Alwyn’s mailing list and recently got an email from him that I thought would be great to share, as it related directly to the type of material I cover on FM. The following are his words and expressed in his way. I am in no way taking credit for the following email, as I wanted to share his words with the readers of FM. I figure it’s okay to share, as this was sent to anyone that would like to be on his mailing list. Alwyn, if by some chance you read this and would like me to take this down, I would do so with no hesitation. Heck, the fact that you even have to have looked at FitMentality in order to tell me to take down this post, would be amazing enough haha.

The following is the content from an email Alwyn sent out on Dec 21st, 2011 titled “The Goal Snowball.”

One of my goals for this year was to complete 250 workouts – which translates to about 5 workouts per week on average.
Unfortunately, I was a little short – today I hit workout 220. I’ll end the year with around 225 workouts performed which I’m not too unhappy about.

My goal for 2012 will be 200 workouts. My travel schedule is busy, and with work commitments increasing, I’ll be very happy averaging four solid training sessions each week or around 16 each month.

This is what I call a process goal — it’s not an outcome that I’m looking for (e.g. lose 10lbs, increase my chin-up reps), although they are just as important – it’s a simple “do this” goal that I can make constant progress towards.

Goal setting is still hard for some people. I’ll often meet clients who are interested in losing fat and decide that they will start daily cardio, weight train four times per week, eat six small meals, cut calories by 20% and reduce their carb intake.

These are great goals — but most people are trying to do too much at once. John Berardi has said that studies show that if you want to make one change in your life, you have an 85% chance of success. However if you try to change two things at once, your chances of success drop to around 35%. Three things at once? Almost zero.

The solution to this is to use the goal snowball, an idea I first heard of from Chris Shugart. Here’s how to do it:

1) List five or six behaviors you need to improve or change to reach your goals. What do you need to be doing that you’re not doing? What bad habits do you need to kick? What good habits do you need to instill?

2) List these things from easiest to hardest.

3) “Maintain” all your other goals and focus your attention on the first thing on your list (the easiest one.) Spend two weeks just focusing on achieving that goal so that it becomes a habit.

4) Once that change has been made and ingrained, move up to the next item on your list and focus your efforts there.

5) One by one, knock out these changes and/or goals.

For example: Maybe you sleep late. First goal might be to get up 30 mins earlier every day.
Second goal might be to go to the gym as soon as you wake up – and go four times a week instead of three.
Third goal may be to make sure you always eat breakfast.
Fourth goal? Reduce portion sizes at 3 out of 5 meals…and so on.

So in 10 weeks or so – you’re getting up earlier – never missing a workout, have done an extra ten workouts, and eaten breakfast everyday (which is a key factor in fat loss) while consuming less calories overall. These goals would “snowball” into a bigger overall effect with long-term success whereas trying to do all things at once would likely result in short term failure.

Awesome.

His website is http://alwyncosgrove.com/. Please check it out for more inspirational material about the world of fitness. I know I do, often.

Why is water good for you? (Pt 2). Ideas of how to drink more water.

 

In the previous post “Why is water good for you?” I listed out a few reasons of why drinking water is so great for our bodies. We hear often that drinking water is great, but without a kick in the pants, sometimes we let this important topic get lost.

So here is the kick in the pants.

KICKKKK!!!

I’m sorry, reader. It hurts me more than it hurts you, to kick you in the pants. But sometimes, we need tough love.

Say you are convinced that drinking more water/fluids is a good idea, but can’t quite find a way to make it happen. The following are ideas that just might do the trick.

1. Always have water with you. Genius, right?

Really, Isaac? Your idea of getting us to drink more water is to have more water around us?

Yes. That is exactly advice. The reason being, is because many times we just forget to drink it. We get busy and get preoccupied with other things. In this situation it’s not that you chose to drink less water, it’s just that it was out of sight, and therefore, out of mind. This is why my first piece of advice is to just make sure you always have water with you. Fill up a water bottle and take it with you where you go.

2. Add a slice of cucumber, a piece of fruit, to your water for a kick of flavor.

3. Add a splash of juice to sparkling water. The fizzyness can help break the monotony of regular non bubbly water. You can also add ideas from #2, above, to the sparkling water. I made a reference to this in a previous post.

4. Tea it up! With a million teas out there that provide a whole lot of health benefits, why not add more tea to your life. This is a great option. You wanna’ talk about vitamin or health water? Tea is just water with added nutrients, with no added extra sugar or calories! Hot tea, iced tea. It doesn’t matter. Tea it up! I will write a post in the future about different kinds of teas and the health benefits they  may offer.

5. Instead of ice cubes, put frozen fruit into your glass of water or sparkling water. You can put berries in your ice tray or you can buy already frozen vegetables and use them as ice cubes. I’m a big fan of this one.

6. Eat more fruit and veggies! This is good advice on it’s own, but also with this topic. Many fruits are made up of mostly water. Veggies can have a high content of water as well. Watermelon, tomatoes, cucumber are all great examples.

Those are just a few of many examples of how to drink more water. What ways have you incorporated into your life?

Why is water good for you? Pt.1

 

Water is pretty much the most awesome thing in the world. It does so much for our bodies that we should take time out of our day to say thank  you, for all it has done for us. I’ll take this moment to do so, myself.

Can I get everyone’s attention please?

No, food. Sit down, this post isn’t about you. It’s about water, don’t be such a glory hog, food.

I just want to say, thank you, water, for keeping our bodies healthy and allowing them to do what they need to do so that we may enjoy our lives. Your friend, Isaac.

There. It feels nice to be appreciated for all that you do. Water is no different. It has feelings too.

We know that water is good for us. But, WHY is it good for us? What are the specifics? How does it affect our daily lives? I’ll explain in an easy to understand way, without boring everyone to death.

  • Our bodies are made up of mostly water. About 60% of our body weight is water! It regulates body temperature and is also necessary for our body to do what it needs to do.
  •   During the day as you breathe, digest and sweat, you lose water. Water is like, yo, you just breathed/digested/sweated, peace out. For this reason, it’s important to continue to drink fluids throughout the day as well as eating foods that contain a good amount of water.
  • Water helps with the digestion process. It allows for minerals and vitamins from your food to be more readily available for your body to use. Think about it. If you don’t drink very much water, or take in an adequate amount of fluids, you aren’t getting as much of the nutritional content out of your food as you could! When we pay for something, we want to use it for all it’s worth! Therefore, to make sure you are getting your money’s worth out of nutritional content of your food, drink more water!
  • On the flip side, our body is constantly getting rid of the stuff it doesn’t need/want. Drinking fluids helps our bodies kick out waste through sweating, poop pooping and wee weeing. You laugh now, but “poop pooping” and “wee weeing” are scientific terms they teach in medical school (no they don’t). Also, staying well hydrated helps digestion in general. It helps things keep moving along our intestines as they should.
  • Water keeps us from getting dehydrated. We’ve all been there before. We didn’t get enough fluids that day and we start to feel allll bad! Dehydration can cause headaches, fatigue, muscle weakness, light headed feeling, among other things.

Ok, but how MUCH water am I supposed to drink every day?

A good question, my esteemed FM reader. That’s a difficult question to give an exact answer to because a good answer depends on many factors. How active are you? Do you live in a humid/hot climate area? Do you have any health problems that may require more or less liquids? (check with your doctor if this is the case). For most people, the common rule we have all heard is the “8×8” rule. Drink 8-8oz glasses of liquids a day. This isn’t necessarily a scientifically proven number, it’s just easy to remember. The main thing to take away is, drink lots of liquids throughout the day, mostly water. Water helps your body work how it should, which, in turn, makes us feel great. Who doesn’t want to feel great?

Wait, wait, I heard you can drink too much water! What’s up with THAT?

Fair question. Drinking too much water can lead to a condition called hyponatremia.

Hypo-who’siwhat’sit?

It means you drank too much liquid for your kidneys to be able to handle at one time and your body goes “C’MON MAN, OUCH!!!”

However, don’t worry too much about this one. Now, I’m not a doctor and I am very careful when referring to medical conditions. What I can say is that, while doing a good amount of research, it seems that the only time this is a problem is when you drink WAYYYYY too much water in a very short amount of time. This doesn’t mean you should be scared you drank too much water throughout the day. Again, if you have a specific medical condition that would require attention to this, please check with a doctor. But for the most of us, healthy individuals, drinking too much water is not something to concern yourself with. The last thing we want is for people to be so cared of drinking too much water (which is so rare, it would be difficult to even do it on purpose) that they end up not drinking enough water that their body needs.

I keep switching back and forth between “water” and “fluids” because the total amount of liquids your body needs can come from different sources. However, water is calorie free and easy to access (for most of us). Yes, there is water in soda and juice and high sugar beverages, but that shouldn’t be a focus when increasing fluid intake. The point is to HELP your body, not hurt it.

Water = YUM AND STUFF!!!!

My advice is, have water with you throughout your entire day. Often, if we only drink when we are thirsty, it’s not quite as much liquids as our bodies would like in order to function at their best. So, keep some water with you through out the day and take a sip often. Many people know they should drink more water but they just forget or get too busy to think about it.

Time to turn that around.

Just make it a habit. Every little while, take a drink. Even if you are on the go or in a meeting, you can take a container of liquid with you.

You body will thank you. How will it thank you? By not failing at life. That’s the best “thank you” possible.

This is a 2 part series. Part 2 will be about ideas of how to get more water/liquid into your diet, if plain water feels a bit boring at times.

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FitMentality interview with Jonathan “Bionic” Bayani

 

Photo credit: James "Slim" Dang // www.dangitslim.com

Photo credit: James “Slim” Dang // http://www.dangitslim.com

 

Jon “Bionic” Bayani is a world renowned dancer, specializing in funk styles (popping, boogaloo, and locking). In 1998, along with Rockforce Crew, he won world championships, Battle of the Year. This brought him international exposure and has led to teaching and battling all around the world (US, France, England, Japan, Korea, Germany, Switzerland, Denmark, Mexico, South Africa and even the French Caribbean). He’s been in music videos, theatrical shows, movies, the whole deal. He co-founded and is a part of the calfornia based popping crew, Machine Gone Funk, who are also known around the world. Can’t forget, he was on MTV’s America’s Best Dance Crew as a part of Supreme Soul, representing the California Bay Area.  He has won a whole bunch of battles and has been a positive influence in the scene all over the world. Basically, the man knows dance, inside and out.

I met Jon through mutual friends in the bay, but it wasn’t until we had a seriously epic arm wrestle battle at an All The Way Live after party, that we got to know each other better. It’s like they say, many people become closer friends after they battle.  What was the outcome? It got to the point where neither of our arms were moving after a while and both of our shoulders felt like they were going to ‘splode. We called an honest to goodness truce and vowed to never do it again.

Ever since I started up fitmentality.com, Jon has been very supportive of it. Knowing that we are both into fitness and nutrition, it seemed like a perfect opportunity to talk with him about his experience with fitness/nutrition and how he relates to it as a dancer.

When I talk to dancers about nutrition and fitness, I do the best I can to explain how important those things are in the dance journey. Many of what I have experienced and explained to others, Jon has lived through as well. As we spoke about this topic, I couldn’t wait to get it all written down and out to the world. This is thus far my favorite post on this website. Not only because I feel so passionate about the topic, but because it is so exciting to have a conversation with someone who you are on the EXACT same page with about how you go about a lifestyle.

So, here we go. FitMentality interview with Jonathan”Bionic” Bayani, about the role nutrition and fitness play in his life as a dancer.

FitMentality: What role has nutrition played in your dance journey?

Bionic: Often, dancers don’t pay too close attention to their health. We practice late into the night, we go out to eat at whatever restaurants are still open. There are often parties after shows, which can lead to consuming many empty calories. This is what led me to begin gaining weight. My weight would yo-yo, and at one point I reached 225 pounds. I started to get injured more often. I would get sprained ankles. I noticed that having a bigger upper body and skinny legs was a contributing factor to the sprained ankles. This is when I realized that nutrition was playing a role in my dancing.

FM: Why do you think so many dancers ignore the importance of fitness/nutrition?

Bionic: It really depends on how serious they are about dance. It’s a lifestyle. Dancing comes hand in hand with late nights, partying, drinking, eating food at random hours of the night. The thing is, dancers that are in the (entertainment) industry, competing, performing, need to look at dance in a different way. You need to have a strong image and longevity really matters. This is almost like a re-birth for me. I’m 31, and in the best shape of my life. I started competing again and I can feel that I have more confidence in my body to perform at a high level for a longer period of time. Some of my mentors are in their 40s and still dancing. I’m only 31, what’s my excuse?

FM: Describe when you realized that adding a focus to fitness/nutrition in your life would help your dancing career.

Bionic: I noticed I was more injury prone. I would get hurt more often and more easily. During battles, my rounds were shorter and I couldn’t hang as well. I decided to get a trainer. I worked with Monelle Reyes and started to train in Muay Thai. When you start to train like that, you realize that you WANT to eat healthy. It just, happens. Your body can feel when you train hard but eat bad. Your body knows something isn’t right if you don’t eat good food while exercising like that.

FM: How has nutrition and fitness benefited your career?

Bionic: I feel younger. My legs are stronger. I can do more ground moves than I could before. You trip out when you notice the ability you gain when focusing on fitness and nutrition.  Lately, I’ve been able to teach two, two hour workshops in the same day and not be dead. Yes it’s tiring, but this wouldn’t have been possible before. I can dance longer and not be so tired. Working in the industry, being fit gets you more jobs. It sucks that that’s the case, but it’s a reality. That’s just how it is. Getting a job can be based on how you look. It’s sad, but true. You need a clean image in the industry.

I want to keep battling. I want it bad. Like an athlete, I have to stay fit to reach the goals I have.

FM: How about an example of the food you eat?

Bionic: I have to eat breakfast every day. I like trader joe’s hot cereal/oatmeal in the morning, mixed with a scoop of whey protein. I’ll throw in some chia or flax seeds as well. I’ll wash it down with green tea and finish it all off with a multi-vitamin.

I usually workout early. After my workout I’ll eat again, within 30 mins. Maybe some cottage cheese with berries/pinnapple or other fruit. Or, I’ll have a protein bar.

FM: You have a lifestyle that can get pretty hectic. How do you stay on track with your health?

Bionic: It’s all about choices. You CAN make good choices. It’s possible. Say we go out to eat, then I’ll stay away from burgers and fries. If we do go to a burger place, I won’t get a burger AND fries. Only the burger and then get a healthier side, like a salad or vegetables. I also take food with me when traveling. I’ll bring a bag of almonds, cashews, protein bars, trail mix, everywhere I go. I recently went to Mexico and had to choose what I ate wisely. Especially when we ate food from the street vendors. What it comes down to is it’s all about the choices we make. It’s easier to settle for less. Discipline is really important when traveling.

FM: What is your favorite exercise or fitness activity?

Bionic: Muay Thai is my favorite. I haven’t been practicing it as much lately, but its my favorite. It’s always different and never the same type of workout. Plus, its a great cardio workout. I don’t do the same, consistent workouts. I like to switch it up. One day I’ll do the Spartacus 1.0 workout, and another day I’ll do the Spartacus 2.0 workout. Another day I might do an MMA workout with knee and elbow and ab work. I like plyometrics. I don’t want to lift too much. I want my fitness programs to be more well rounded.  I like exercises that have a full range of motion. For example, medicine ball and kettle bell work, turkish get ups. Burpees are great for dancers. They work your whole body and are great for cardio exercise.

FM: What advice do you have for dancers who are starting to realize the benefit they can experience from adding a focus on nutrition and fitness?

Bionic: It’s a question of how much you value your life. I almost had to quit dancing because I was getting injured so much. I realized I had to make a change. With nutrition, it’s not something that will happen overnight. It will happen if you really want it; but you have to give it time.  It was a big eye opener for me that I was able to start winning battles again after not battling for a while. This was a big part of why I made such a change. Nutrition and fitness gave me hope. I moved to L.A and started to get more in the industry. Things started happening. Living a healthy life is not just something you do, it’s a LIFESTYLE. It’s not something that happens on the side, it has to be a part of your life.

FM: How awesome is fitmetality.com, and how great is Isaac?

Bionic: FitMentality is the coolest thing in the world. The whole universe should subscribe to the site and “like” the FM facebook page in order to get updates on all of the awesome posts. Isaac is the coolest guy in the whole world and everyone should read all of his cool posts. HE’S AWESOME, OMGZ!!!!!

(Ok, maybe that last question and answer didn’t actually happen, and I completely made it up. But, he was probably thinking that exact response, just didn’t say it out loud 😉 )

Since it does take time, sometimes it can be hard to see how real the connection is between dance and fitness/nutrition. Jon is a perfect example of how these types of changes really do have strong implications and outcomes.

Here is a clip, in case you haven’t seen the skillllls

Everyone has their own journey. This happens to be one example of how one dancer noticed that how he ate and how he trained, greatly benefited his life, as well as his career.

You can follow Jon on Twitter @BionicGoneFunk or check out his blog at http://www.becomewhoyouare.tumblr.com/

For another post written especially for dancers, check out “This one’s for the dancers.”

 

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It’s easy for him/her to stay in shape because they have a fast metabolism

 

You hear this type of excuse often. In fact, you wouldn’t have to talk to too many people before hearing someone give that excuse. They will say that everything is easier for everyone else, compared to them.

 

“She is skinny because she must have a high metabolism.”

“Look at what you can eat and it doesn’t affect you like it affects me.”

“It’s easy for him to work out because he works out all the time.”

“I don’t have a six pack because I’m big boned.”

 

Borrowed this from google images. If you want it back, let me know.

 

Be honest with yourself. Have you ever thought it must be easier for someone else because they seemed to be successful at the goals they have set and worked very hard to reach? The answer is probably, yes. It’s natural for us to make excuses or to justify why someone seems to have reached a goal we have trouble even beginning to strive for. It’s okay to have human feelings, cause’, duh, we’re human.

 

 

HOWEVER!!!!

 

 

HOWEVER, my good reader. It is NOT too much to ask to be aware of the feelings and thoughts that we have, and to stop ourselves once it becomes more than a natural reaction and becomes a straight up excuse that we allow to continue.

 

Allow me to elaborate.

 

Thoughts on:

 

That person who we may figure is just in good shape because they have good genes or they have a high metabolism.

  1.  Yes, genes can play a big role in physical performance and how our bodies look. But, guess what? You have no idea what your potential is until you actually make serious adjustments for a consistent period of time. Even if you made changes and still didn’t see much different, that’s not the end of the world either. You just make tweaks to your routine to find out what works best for your body. What works for one, may not work for another.
  2.  You’re right, maybe that person you are trying to bring down in your head does have a high metabolism. Guess what? That’s because they actually get up off the couch and run and jump and dance and lift and climb and walk and who knows what else. Yes, their metabolism is high because they MAKE it that way! It didn’t just happen! They eat a certain way along with staying active that makes this situation true.

 

The idea that it’s easier for that girl or guy to workout, in comparison for us. They are in good shape, so it must come easy to them.

 

  1. Wrong again, my friend. The reason why this person got in the good shape that they are in, is because they continually adjusted their routine to get tougher as what they did before got easier. You don’t make gains in your fitness routine by doing the same thing forever. That person who you may think this comes easy to; continually makes changes that make their workout just as tough or tougher than before! They are continually challenging themselves! It is not easier now than it was before. There will always be a challenge, because that’s how it should be. Yes, if you are an experienced worker-outer (I believe that is a scientific term) then it would be easier to get through a beginner’s routine. But, that’s an irrelevant point. You should be following a routine that is appropriate for your specific level.  Whether it be a beginner’s routine because you just made the commitment to live a more fit life, or you are a high level athlete still tweaking the routine to allow for physical growth. Workouts should never be easy. They should always be challenging.
  2. Once you make workouts a routine part of your life, yes, it is easier to stick to than when you are starting out. However, it took work to get to that point of consistency.

 

Recap.

 

When you catch yourself making excuses, realize why you are doing so. Stop. Begin to bring the focus back on yourself and figure out how in the world you are going to make yourself the one that everyone makes excuses about.

 

Take accountability. It’s up to you. It’s your life. No one will be a bigger advocate for you, than you.

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