Out So You Don’t Quit
I asked my
friends why are you working out. Though I shouldn’t tell them these types of
stupid question because everybody knows about the benefits of exercises. But
their answers disappointed me. What are the goals of exercise and why are you
sweating instead of romantic sleep or watching Titanic’s romantic scenes.
To me, there are only four goals for working
out that people want when they say "I want to start working out":
- To “be healthy”
- To “lose weight”
- To look good naked, or
- To hit a certain goal (like
running a marathon, benching twice your body weight, putting on X pounds
These have their own
“Being healthy” is a bad goal. We
don’t know when we will there. You won’t measure it and there’s no clear way to
track your day to day progress.
"Losing weight" is also a bad
motivation. Exercise can’t lose your weight. Your
metabolism will boost but when you will stop working out you will come back.
Truly 90% of weight loss will come from what you eat. Look to your diet and
don’t depend on only exercise. Spend time thinking about your diet.
“Look good naked” has the same problem as
“healthy,” but it’s getting closer. Look good naked
can at least be quantified in measurable ways like a body recomposition goal:
“I want to gain 12lbs of muscle
and lose 12lbs of fat.” On the overly simplistic “1-12” scale that’d move
any man or woman up at least 1 point and can be done in a month or two.
Body recomposition goals,
or performance goals, are the only “good” goals to motivate starting
exercising. They’re already the most common underlying ones, but
unless you frame them in this way you’re much more likely to quit. I wouldn’t
move on until you have one of these goals in mind. For reference, my
current goal is to reach 185lbs without going above 11% body fat, and once
that’s reached my goal will be to get below 7% bodyfat without the amount I can
lift changing. Check your bodyfat.
Sidenote: If your goal is
running / cardio-based, I can't help you. I hate running and would argue it’s
bad for you unless your form is perfect and you don’t touch asphalt. If you
went with a recomposition goal though, read on…
just want to look toned
"Toned" is a useless word because it implies that you can work out to
build more muscle and get thinner at the same time which is very hard to do. We
think “Toned” as a solution getting two things
low body fat and some muscular strength. But they are a two-step process.
men, it's very hard to put on the muscle you want without putting on some fat
as well. For women, it's less of a concern since you're not trying to put on
pounds and pounds of muscle, but you will still have to do a bit of conscious
switching between "I'm getting stronger" and "I'm losing
weight." Instead of trying to "get toned" think about gaining X
pounds of muscle and then losing an equal amount of weight in fat. You'll look
great, I promise.
1.Using a friend’s routine. This is especially a common
NOT to Start Working Out
habit of men. Suppose you have a friend and you want to turn like him. When you
will want advice for you he may give those which will bad for you. Take
recommendations from the expert.
Going to the gym and doing “the machine circuit.”
This is common with women. Though they pick up barbell but can make them “bulky
and gross” since they don’t have a routine and strategies of using machines.
They believe that their working is going on the right track. Understand about
exercise instruments clearly and have to used not randomly rather
Picking a personal trainer at 95% of gyms.
Pro-tip, you can become a personal trainer right now if you just go to
ACSM.org, sign up for a test, read the night before, and pass it. Boom, you're
a personal trainer, employable at many gyms. If that doesn't persuade you that
most personal trainers are BS, remember about their purposes. Since they charge
hourly they secure more money the more intricate and hard they make exercise
seem. They could supply you a 30minute routine to do 3x a week on your
own, but then you wouldn't need them. It's more profitable to come up with a
routine that's always changing so you have to go back to them.
4. Using the same amount of weight each
time. If you want to increase your weight
you have to eat enough. The same thing is if you want to decrease your weight
you have to change your lifting machine. The same amount and time every day
don't give you the desired result. You’ll see people go and bench press the
same amount week after week and seem confused as to why they’re not getting
How much should the average adult exercise every day
The Department of Health and Human Services
recommends these on two processes: Aerobic
activity. It is on you but the general rule is 150 minutes for moderate
aerobic activity and 75 minutes for vigorous activity in a week. Exercise will
help you many benefits if spend big time. But even small amounts of physical
activity are helpful. Being active for short periods of time throughout the day
can add up to provide health benefits.
training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do
a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
Your moderate aerobic exercises may be brisk
walking, swimming and mowing the lawn. And the vigorous aerobic exercises are
running and aerobic dancing. Strength training can include the use of weight
machines, your own body weight, resistance tubing or resistance paddles in the
water, or activities such as rock climbing.
As a general goal, aim for at least 30 minutes
of moderate physical activity every day. If you want to lose weight, maintain
weight loss or meet specific fitness goals, you may need to exercise more. Want
to aim even higher? You can achieve more health benefits if you ramp up your
exercise to 300 minutes or more a week.
Reducing sitting time is important, too. The
more hours you sit each day, the higher your risk of metabolic problems.
Sitting too much can negatively impact your health and longevity, even if you
get the recommended amount of daily physical activity.
Short on long chunks of time? Even brief bouts
of activity offer benefits. For instance, if you can't fit in one 30-minute
walk during the day, try a few five-minute walks instead. Any activity is
better than none at all. What's most important is making regular physical
activity part of your lifestyle.
How Much Should I Be Eating While Working Out?
It depends on
you.If your goal is to build more a few pounds of muscle you have to eat a lot
more.First, weigh yourself and multiply that by 20.Now you have got your minimum calories in a day.The most
important is that you should shoot
for getting at least 1 gram of protein per
pound of your goal weight.
example is, I weigh 190 right now but my goal is 200.Now I have to eat at least
200x 20 = 4000 in a day, and at least 200g of protein.I tend to go higher and
usually have 5000-5500 calories and 350g of protein.
If you’ve never eaten that much before it can be
intimidating. The first few days will be hard because you’ll be trying to eat
twice as much food as your body thinks it needs, but around day 3 or 4 your
metabolism will shift and you’ll become an eating machine. Also, your sex
hormones will go way up.
What about eating junk food?
Avoid junk foods.
Follow these tips:
to make breakfast a part of your routine.
complex carbohydrates, lean protein sources, healthy fats, and a wide
variety of fruits and veggies.
your fridge and gym bag with healthy workout snacks.
The right balance of
carbohydrates, protein, and other nutrients can help fuel your exercise
Do I Need Supplements or Protein Powder?
not if you enjoy what nature gives us.Someone take protein powder for extra
protein/ calories, creatine for more visible muscular growth and glutamine for
less muscle soreness.
When you're designing your personal fitness
program, consider your fitness goals. Think about your fitness likes and
dislikes, and note your personal barriers to fitness. Then consider practical
strategies for keeping your fitness program on track.
Starting a fitness program is an important
decision, but it doesn't have to be an overwhelming one. By planning carefully
and pacing yourself, you can make fitness a healthy habit that lasts a