After consulting with thousands of individuals & fitness trainers, when it comes to exercise, there is a wide range of opinions based on the exercise experience.
Ranging from, exercise absolutely (explicit) sucks, too, I cannot get enough of exercise, it feels like I am having an orgasm when I’m working out, ok probably a little too far, but this is what I heard from a personal trainer once.
So as you can see, with such a vast difference of opinions, it will be harder for some, to actually enjoy working out, it will feel more like a chore than a pleasure unless you’re the PT from above of course.
So with that in mind, I want to share with you 5 simple, yet effective strategies on how to Maximise your workout potential, so it feels less like a chore and more like an orgasm. (this may offend some readers, comments are welcome)
CONFESSION: as I am only human, No I am not just a robot who sends you emails, there is something I need to confess.
There are days that I cannot be bothered thinking about exercise, let alone even doing the act.
So guess what I do? Well, that brings me to strategy #1.
Strategy #1 – DO IT
“Do IT” yes, I just do it. I don’t sit there and give myself a pep talk, or pull out a flip chart and do up a pros and cons list why I shouldn’t work out, I just DO IT.
A study according to Dr Sandra Cousins, professor of Physical Education and Recreation at the University of Alberta, (2) states that the people who are successful at exercising, avoid the pep talk and just do it.
“We used to think that positive self-talk was important to promote individual exercise participation, but when it comes to the general public, you don’t need a pep talk. You need a plan. If you have planned to meet a friend every Tuesday at 3 p.m. for a walk, you will show up so you don’t let them down,” Dr Cousins said.
It can be easier to have a training partner, or a personal trainer to help keep you accountable, but what if you don’t have this support network?
Well like the thousands of other ladies who are looking for support, join our VIP Facebook group, HERE & make yourself accountable to the group.
Here is an example of what I would suggest posting:
This week I will train at 6 am M-F, I will prepare my meals for the day the night prior, I will also take 5 minutes a day to write down why I am doing this and why it is so important for me to complete these tasks.
I guarantee you, by doing this alone, it will drastically increase your results, in fact, you can do this with any area of your life, ie: relationships, business, work, you name it.
Strategy #2 – No time for chitter chatter
So I see this far too often, people standing around, talking about what they did on the weekend, or what they are going to be doing over the weekend, and not even concentrating on their workout.
What this leads to is, ineffective rest periods, and let me tell you why this is sabotaging workouts all around the world.
QUICK HORMONE LESSON:
When it comes to losing body fat GH, Growth Hormone (fountain of youth) is what we are after. Many elite body builders actually buy the after market GH and inject it, due to its amazing results.
GH, however, is naturally secreted in our own bodies, and we do NOT need to resort to those extreme measures, we simply just need to learn how to manipulate this hormone so we can reap the rewards it brings.
We can do this a few ways, by manipulating your tempo; the tempo is the speed it takes to complete 1 repetition, and by also manipulating our REST periods.
So instead of having a 2 minute, sometimes longer break in between exercises, I would suggest opting for a minimum 30-45 sec rest period.
That right, do 1 set, rest for 30 seconds then move onto the next.
There are many other strategies out there, such as super setting, tri sets, giant setting and so on, and they each have their place, but for know, lets focus on our basic rest periods, then adapt these other strategies into our workouts.
By adopting the NO Chitter Chatter strategy, it will allow you to maximise the benefits of our next strategy # 3
Strategy #3 – Shorter Workouts
If you are anything like me, you have about 25 hours worth of tasks that need to fit into a 24 hour day.
And for me, every minute counts.
Imagine being able to spend an extra 30 minutes a day with your partner, children, friends, or even watching your favourite Tv show.
I don’t know about you, but I am all for that.
So with that in mind, I keep my workouts short, my workouts can vary from 25 -45 minutes in length.
The days of 90 minute and even 60-minute workouts are dying out.
Seriously, who can actually exercise at their full potential for 60 minutes? Athletes aside, Sheesh, I’m gone after 30 minutes sometimes 25 like I mentioned above.
But this is the secret, that if you do not get right, it will mess up this whole strategy!
You need to workout out at a certain stimulus (level) to promote adaptations, which moves us on to strategy #4
Strategy #4 – Adaptive Phase
Let’s do a quick recap:
1- Just do it
2- no chitter chatter,
3- shorter workouts,
and now we must focus on working out to a certain intensity level, throughout your now shorter work period.
I often get asked, how hard should I be working out?
It’s a good question and I could definitely dedicate a full article to this topic alone, however for this case I will fast track the answer.
There are 2 basic methods you can use: Heart Rate & RPE, personally I don use the heart rate method unless of course, I am doing specific heart rate training. This is because there have been studies that show a correlation between the both.
What I mean here is that, if you have reached your max heart rate, you will also be at your max RPE, or very close, of course, there will be some error in this, but for the most part and for us NON-athlete type, the RPE will work just fine.
1- RPE, the rate of perceived exertion, this is a scale from 1-10, 10 meaning 100%, so for you to be working at a 10, you will be working as hard as you possibly can, you will not have anything else to give, you will literally be exhausted.
Now I don’t want you to work at a level 10, well not for the most part.
However, if you are working with a shorter workout length ie: 30 minutes, as diagnosed in strategy #3, you will need to be working above 70% for you to be able to greatly benefit from your workout.
So if at the end of your set you are not feeling a 7-8 out of 10, then you are probably not working hard enough.
Which brings me to strategy #5
Strategy #5 – Effective Exercise Selection
Just because you turn up to a gym or boot camp & put on your gym gear and new running shoes, I am sorry to say, that does not constitute a workout.
In order to Maximise your workout potential you need to combine all of these 5 strategy’s together, it’s sort of like captain planet where, “by your powers combined I am captain planet” wow, that’s a trip through memory lane,
When it comes to fat loss, exercise selection is very high up there on the Fat Loss Hierarchy.
In fact, exercise selection can be the make or break of your workout.
In any workouts system, we create, we use the 2 best exercise methods available.
1- Resistance training – Body Weight or Weighted training, this is also great to help build lean muscle, which is a catalyst when it comes to burning fat.
When you are designing your workouts, be sure to use exercises that give you the best bang for your buck. Ie: instead of doing a seated leg curl, do a Sumo High Pull. This exercise incorporates a Squat and Upper body movement in one, very effective when it comes to fat loss, follow the method.
The More Muscles you Use, The More Fat You Lose
2- Interval Training – A study by Tremblay et al (1). compared a sprint ergometer group versus an aerobic group. Despite burning 50% fewer calories, the sprint group lost three times more fat than the aerobic group.
So to all the calorie counters out there, although it has its benefits of counting calories, you can see the errors that it can bring.
Give this example interval workout a go.
As always please consult with a doctor prior to attempting any workout.
|Workouts||Sets||High Intensity||Low Intensity|
|1 & 2||4||40 Sec.||3:30|
|3 & 4||5||40 Sec.||3:00|
|5 & 6||6||40 Sec.||2:30|
During the High-Intensity Phase, we want to be trying to reach an 8+ on the RPE scale, during the Low intensity, we want to focus on bringing the RPE down as low as possible.
Complete 2-3 sessions per week on nonconsecutive days.
If you feel you cannot reach the 40 seconds of High Intensity, drop it down to 30 to start with.
So there you have it, 5 Strategies To Maximise your Workouts.
If you are looking for a complete workout system that takes all the above strategies and loads more into account, then you can check them out here <=
- Tremblay, A., J. Simoneau, and C. Bouchard, Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism. Metabolism.43:814-818, 1994.
- University of Alberta