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Revisiting Why I Like Budget Gyms

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Not that long ago I shared a rante on why I like budget gyms. I am revisiting those comments because I have slightly changed my opinion and wanted to share it here. Some people will not believe the things I am about to share, but I promise you they are completely true.

The Pro's of Budget Gyms

Today everything is so expensive and that includes gyms. To me this is the main reason to consider a budget gym. While price generally tells us the quality of what we are buying, that isn't always the case with gyms.

You can save a substantial amount of money by joining a budget gym.  I was paying $38.50 a month at a huge commercial gym, 24 Hour Fitness, and found that the equipment was constantly broken and yet my membership fees kept rising. When I had the chance to join Fitness 19 I took a careful look at what they offered. To me, the equipment offering was almost exactly what was offered at 24 Hour Fitness, but I was able to get an all club membership at Fitness 19 for just $12 a month.

The Con's of Budget Gyms

This is where you have to be very careful–your examination of the con's of budget gyms. Most people who lift know that Planet Fitness has a lunk meter that they set off when someone grunts, but I recently discovered that Chuze Fitness, a California and Arizona based gym chain, has a similar rule. I was on a tour of a Chuze location just yesterday and there was a sign on the wall that said:

If you are grunting you had better be giving birth!

I was simply amazed. At the same time, it didn't surprise me at all because with the available equipment, it wouldn't be necessary to grunt. They had no barbells in the entire place and the dumbbells went up to 70 lbs. and no higher.

Planet Fitness actually gives pizza out to members.

These two budget gyms, Planet Fitness and Chuze Fitness, both claim they do this to make the “normal person” more comfortable. I say that is a bunch of bull crap. They do it to be different. Beware of these things before you join.

On a side note, the Chuze Fitness I toured was the cleanest gym I have ever been in.

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Saturday Sharing: Get That Cardio Done!

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For those of us who don't shed fat easily, cardio is an essential aspect of our training program. Despite how essential it is, I personally have issues getting it done and I am sure many of you do as well. How can we all manage to get our cardio done?

Cardio is a necessary evil. I know this. When I successfully lose fat it is because I am getting my cardio in. I am not lucky enough to be able to just lift and lose fat. This knowledge alone should change my mindset enough to get the cardio done, but it doesn't. So why is it so hard for me to get the cardio done?

Like many people, I find cardio to be extremely monotonous and boring. Because of this I need a strong strategy for getting the cardio in. While this is still a work in progress, the following plan is how I get that cardio done.

Entertainment Gets It Done

I have come up with the idea of creating playlists for specific types of cardio. I then listen to this music to help pass the time. It distracts my brain and keeps me from thinking about how boring cardio is. Additionally, I use Netflix to help pass the time while on a longer cardio session. I bring my iPad with me to the gym (I visit the gym for the specific purpose of doing cardio) and watch television shows to pass the time.

Extra Time Gets It Done

We all have downtime where we can use it for cardio. My son has soccer practice each week that lasts 90 minutes or more. I like to use that time to get the cardio done. In addition, he generally has a soccer game every weekend. We have to get to each game one hour prior to game time. I use that time to get some cardio done. A short jog is a great way to pass the time and get the cardio done.

Goal Setting Gets It Done

Make sure you have fat loss goals and that you keep them at the front of your mind. Review them regularly. These goals are going to inspire you to get your cardio done.

Just Get It Done!

It is important to have a strategy because nobody really likes doing cardio. A good strategy will make it so you get it done. It has been working for me of late. I find it much easier to stick to the plan. I am now shedding fat at a faster rate than ever before. It is amazing and fun at the same time!

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Monday Madness: Absolute Ab Training

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Ab training is something often overlooked or misunderstood. I have gone in many directions with it. I have now come to believe that an intense training is necessary to strengthen this area of our body. Today I present Absolute Ab Training, a system that uses intensity and volume to work your mid-section and strengthen your core.

The Program

This program uses 2 exercises each session at the end of a weight training session. It hits you twice a week. The key is to use intensity and to vary that intensity throughout the program. Pay attention to the routines that follow. They are grouped in cycles that you must adhere to in order to see the results you want. These cycles assume you are training 4 days a week.

Absolute Ab Training Routines

Cycle 1

The key to Cycle 1 is to hit your abdominals with a strict number of sets and repetitions. You will add weight as you are able to complete all the sets with the prescribed repetitions.

Day 1

Exercise Sets/Reps
Floor crunches 3×12
Weighted Crunches 3×15

Day 3

Exercise Sets/Reps
Hanging Knee Raises 3×15
Bicycles 3×15

Cycle 2

The key to Cycle 2 is to add volume. You are going to do the exercises in a manner that causes you to aim for a certain number of repetitions in the fewest number of sets (AFSAP). This will force the volume because you are going to hit your repetition numbers no matter what, even if it takes you 5 or more sets.

Day 1

Exercise Sets/Reps
Floor crunches 40 reps AFSAP
Weighted crunches 40 reps AFSAP

Day 2

Exercise Sets/Reps
Hanging Knee Raises 36 reps AFSAP
Bicycles 36 reps AFSAP

Follow Up

You have seen a glimpse of my program. It works. You will find that varying intensity the way I show above will really give you a burn in your mid-section.

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Saturday Sharing: Minor Injuries and Motivation

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Injuries come in various shapes and sizes. Minor injuries don't necessarily need to keep us out of the gym. I offer you 3 steps to staying motivated through minor injuries.

Assessment

The first thing you need to do is an assessment of the injury. You have to determine if it is severe enough to change up your training routine. I recently had an ankle injury. It was extremely minor. I did an assessment by wrapping it in a bandage for support and then did some test squats with lighter weight. Upon determining that I was able to squat with the injury I continued to complete my program.

It is important for you to do an honest assessment. You can use the results to make modifications to your lifting program so that you don't have to miss out on valuable gym time. There are always adjustments that can be made.

Adjustments

Once you've done your assessment you have to make adjustments if required. The idea is to keep the gym momentum going. You do this by adjusting your program. Had I determined that I could not have done squats I would have adjusted so that my quads would still get worked but not irritate the ankle. It might take some thought and some ingenuity, but the adjustments can be made.

Performance

Once you have done an assessment and made adjustments, it is time to perform. Pay close attention to the way your body feels as you perform. If there are problems it may mean starting the process all over with the assessment phase. The main thing is to listen carefully to the feedback your body gives you. It is going to mean the difference between successfully navigating through the minor injury and making things worse. Don't be lax about this step.

By following the above 3 steps you have a good chance of working through the minor injuries we all suffer. Remember that if all else fails, consult a doctor.

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