Fitness Exposé

Bodybuilding Secrets Exposed

You are here: Home / Archives for Experiment of One

My Struggles With Training

By Leave a Comment

my-struggles

I love to train. I really do. I love how it makes me feel when I am doing it. I love the sore muscles afterwards. I love the extra energy it gives me. At the same time, I was just like every other “normal” person out there and completely fell off the training bandwagon.

I trained every single day for 2 years straight. I saw some amazing results. I had things showing up on my body that I hadn't seen since I was a teenager. Then life happened. My marriage broke up and I had to deal with the emotions of that issue. At times I felt like doing nothing at all and that's what I did–nothing at all. It was a tough habit to break after some time. Instead of having a gym habit I had a “don't go to the gym” habit.

As I started to think through these things I got upset with myself. However, it wasn't until a very important friend of mine told me that she couldn't picture me as ever being an athlete that I realized things needed to change. She was not being mean, she was being honest–in my current state she could not see how I could ever run fast or move well. She was absolutely right. Had I been in this shape when I was competing actively in sports I would have had a very short career. Well, her words inspired me to start the Fast Fat Loss Challenge. That has completely renewed my love and dedication to training and eating right.

There is a definite lesson to be learned from all of this. It is something I am going to carry forward with me from now on. No matter what I am feeling at the time I am going to hit the gym. Why? Because no matter what, the gym makes me feel good. It helps me mentally as well as physically. It is something that I need and therefore I will not bypass it ever again.

If you are struggling with getting into the gym just follow these simple steps and you will conquer the issue:

  1. Take an honest assessment of your physical shape
  2. Take your measurements (body fat, scale weight, circumference measurements)
  3. Set a long term goal and lead yourself to it via some small baby step goals
  4. Vow to do some form exercise every single day so that you never have a chance to quit

This has been working for me and I know it will work for you as well. Give it a try and let me know what happens.

Related Posts:

How to Set Goals That Keep You Motivated

By 1 Comment

goals-motivated

Motivation is a problem for many people. I know it has been in the past for me. The key here is that my motivation problems are now a thing of the past. We often hear that we should set goals using the S.M.A.R.T. method to stay motivated. While I mostly agree with the S.M.A.R.T. approach, I believe that things should be handled one bite at a time.

Keep It Small

Most people go wrong right at the start. They set a goal to lose 50 pounds. While that's an admirable goal to have, it is impossible to stick to because you won't be tracking real progress. Instead, have the main goal be to lose 50 pounds and then break that goal into smaller pieces. By doing that you will have multiple smaller goals that you can measure progress against. By achieving those smaller goals you are going to be more motivated.

A Little Bit Each Day

I also strongly believe in small daily goals. By setting a goal to drink 2 gallons of water today you can be focused on achieving that goal. Each little daily goal you accomplish creates momentum.  That momentum is going to continue to build daily.

The age old question is how to go about eating a frog. The answer to that question is simple…one bite at a time. You don't take the entire frog and try to swallow it. Goals should be the same. You take bite sized pieces each day until you reach the ultimate goal.

Follow the Approach Strictly

Don't be tempted to set huge goals. Follow the approach I've listed above. Take small steps towards the bigger goal and you can't really lose.

Related Posts:

Getting It Done When You’re Ready to Quit

By 1 Comment

ready-to-quit

Have you ever had one of those workouts where you had the entire thing planned and then, while doing the workout, you wanted to go home and just end the entire workout? I'm sure you have if you've been training for any length of time. The key to those situations is in how you deal with them as they come up.

Baby Steps

I tell my clients to handle these issues using baby steps. Instead of trying to “get through the workout” just get through the next set. Other than each repetition, a set is the smallest unit of measurement when training. Use that as a baby step towards completing your workout. You will quickly see the value in handling things that way. As you complete one set you will be ready to complete another and then another and so on until the entire workout is completed.  Use baby steps to your advantage.

Music

If you are having one of those days change up the music you are listening to. That will change your mental state and help you get through the workout. Combined with baby steps, I guarantee you will be able to finish any workout you start. Music is huge because it calibrates your mental attitude during the workout. Maybe you just aren't feeling the music today and that is translating into you not wanting to train? Fix it!

Daily vs. Weekly Goals

Many people who set goals set them for too long of a time period. Like anything else, we need to be able to see some tangible results or we will be ready to give up. This is why it is essential to set manageable goals. If you set your goals for too long of a period you are going to give up for sure. I like to have daily, weekly and monthly goals. By setting daily goals you will be able to use those goals to get yourself through the workout that you are ready to quit on. Just recall the goal and push through to the end.

Sense of Accomplishment

By pushing through and using the techniques above, you will have an incredible sense of accomplishment. You will gain momentum as you push ahead through the workout, a momentum that will carry you through to another set of workouts.

Related Posts:

Saturday Sharing: Does It Matter Where You Train?

By Leave a Comment

does-it-matter-where-you-train

Does it matter where you train? Is it possible that your environment changes how you train? Before some recent events I would not have thought so, but my mind is now made up.

During my initial bodybuilding contest preparation cycle I trained 3 times a week at Metroflex Long Beach. I did all my cardio exercise at 24 Hour Fitness. I really gave the environment very little thought. Due to issues getting to Metroflex on a regular basis I focused all my training mostly at 24 Hour Fitness. Occasionally I would train at Gold's Gym in Venice, California (“The Mecca”). Recently I went back to hitting Metroflex Long Beach 2 times a week (3 if I am lucky) and I found out some interesting things.

Motivation Peaks

When you train at a gym where everyone is serious it pushes you harder. Your motivational level will peak. You will accomplish lifts you never thought possible. There is just something about who you surround yourself with that changes your entire workout. As an example, I have been doing my current split at 24 Hour Fitness for several weeks now. I went into Metroflex Long Beach and hit my shoulder workout. I finished it faster than normal but with 3 times the intensity. Just having a bunch of competitors around me pushed me harder. At first it was a little intimidating, but I did my thing and all was good.

When I trained at Gold's Gym in Venice I was surrounded by IFBB Pro Bodybuilders. Watching how they trained taught me a lot. It also inspired me to train even harder. These guys are so impressive when you stand next to them or watch them lift. I found it completely amazing.

Courtesy

I get irritated easily when people are not courteous. To me courtesy doesn't cost a thing so why not have some? When you train with people who are serious they allow you to work in on equipment with them, they offer to spot you and they help push you harder than you can push yourself. This makes training a dream. Sometimes we avoid the gym because of the BS that goes on there, but with serious people around us we actually enjoy training more.

Competition

Bodybuilding is a sport where you compete against yourself, but when you see others making major gains it pushes you to do the same. Hard work becomes easier because of others around you.

Conclusion

I have concluded that where you train truly matters. It makes a huge difference in the gains you make.

 

Related Posts:

How Often Should I Train?

By Leave a Comment

how-often

 

 

 

How Often Should I Train?

 

 

 

 

 

Training frequency and the question of how often I should train are hotly debated topics. I am going to surprise you with my answer. How do I know I will surprise you? Well, I don't think you've heard the answer I am going to give from anyone else because I've only seen it in one place.

The Experiment of One

My good friend and mentor, Carlos DeJesus, coined the phrase “The Experiment of One” and it really applies to every situation you find yourself in. It comes from a statement made by Franco Columbo, “Every man is a rule unto himself.”  So many of us are looking towards other people to tell us how to train. We are the very same people who understand that we can pick a suit off the rack but will need it tailored to fit our body. Why are we willing to accept cookie cutter workouts but not cookie cutter clothing?

Carlos wrote this, and it sums up the Experiment of One in a nice way.

“Who are you physically? Where are you physically? What works for you? What do you respond to (at this point in your life?) How often should you exercise?”

That right there is the entire message of the Experiment of One. We have to answer those questions for ourselves because we are trying to work on ourselves. The answers for your best friend are likely not the same for you. This leads us to traning frequency.

Training Frequency – How Often?

The answer to this lies in the answers to the Experiment of One questions. Let's examine it and see how it fits for me. Again, you should be answering these questions for yourself. Mine are just an example for you to follow.

Who are you physically?

I am an intermediate bodybuilder. I have been lifting for 8 years, but consistently for 2 years.

Where are you physically?

Physically I am in growth mode. I am packing on muscle.

What works for you?

Mixing things up often is what works for me. Intensity works for me.

What do you respond to (at this point in your life)?

My body responds differently depending upon things going on at the time and I just have to listen to it for clues as to what I need to be doing.

How often should you exercise?

For me the answer is daily and sometimes 2 times in a day. At the same time I watch my recovery and see how my body feels. I train most body parts 2 times a week.

Getting the Right Answers

The right answers are going to depend upon you and your body. My body recovers quickly even though I am older. You may be different. When I was doing High Intensity Training I would train three days a week. At one point I wasn't recovering so I switched to two days a week and my results skyrocketed. What's right for you is going to change based on where you are in life. Focus on the right answers for you and the rest will come.

Have you had any experiences like I describe above? Share them with me in the comments below.

Related Posts:

  • No Related Posts

New eBook!