Image by: SuperFantastic
By Jake Bradshaw
It takes discipline to work out every day. From the outside looking, it appears unreachable to get to that point. However what men fail to realize is that it’s not about going 100% with the same routine every single time, you have to adjust your workout to your limitations and satisfaction.
Once you have discovered what makes you happy at the gym, you’ll be able to think outside the box and create different workouts that get you excited about hitting the weights. Variety is the slice of life – all you need to do is find it.
A common misconception with new gym rats is that everything has to be scheduled. “One to two hours – 3 sets at ten reps a set,” This makes working out completely planned out and doesn’t give it that extra excitement. Take a look at these tips and try to apply them to your needs.
#1) It’s Not About The Weight
In 2010, an Associate Professor in Kinesiology at McMaster University named Stuart Phillips proved that muscle building is not about how heavy the weights, but about muscle fatigue in general. When you’re lifting weights, it doesn’t need to be at the heaviest option, allowing you to do 4 or 5 reps till failure.
You can lift much lighter weights and do around 25 to 30 reps at a time and still gain tremendous muscle mass. Remember, the important function we all want in muscle is to BURN FAT. That’s what muscle does after all. With more muscle mass, the more likely they are to burn away the unwanted fat. Keep this in mind the next time you go to the gym.
Put on your favorite jams and do light sets until your muscles feel fatigued – it will be a different, more rejuvenating feeling than the alternative. This is how men get lean muscle.
#2) Don’t Think In Terms Of Time
Most people think that the longer your workout is, the more results you see. In fact, having a short and challenging workout is just as effective as having a long-scheduled one. If you’re always thinking of extending time, it becomes easy to stay at the gym for hours and hours.
The gym should not take over your social life. Studies have shown that just 30 – 60 minutes of workout activity a day is all you need to maintain your body. Figure out which target areas you are going to concentrate on that day, and fulfill it to your satisfaction – that’s it.
#3) Alternate Cardio & Lifting
Don’t focus too much on one area every time you hit the gym. Sooner or later, your muscle memory will adjust to that routine and slow down muscle growth. Focus on cardio every other day, and lifting the rest of the time. This will allow your body to rest between days and allow the shock to subdue. This can be a crucial step in muscle building.
#4) Do What You Like To Do
This is the most important thing to consider when finding joy in working out. If you don’t like lifting or cardio machines, consider other alternatives like aerobics or swimming. Swimming works out every muscle in your body while the water pressure gives you an amazing cardio work out.
There are adjustments you can make when it comes to weight lifting. Push ups are by far one of the best chest workouts you can do, and it doesn’t involve any weights. Yoga is a great muscle building activity because it gives you muscle fatigue, which you just discovered is the necessary ingredient.
#5) Don’t Think You HAVE To Be In The Gym
The gym is not the “end all, be all” in health and fitness. P90X, Insanity, and even 8 Minute Abs are great workout videos that you can do at home. They use a combination of cardio and muscle gaining moves that deliver great results. The best part is you don’t even need to set foot inside a gym!
Whatever your workout is, make sure it’s on your terms. If you don’t feel like doing one thing, do something else that will target the muscle. Experience with new machines, you never know. You might find exactly what it is you’re willing to go the full mile with.