Do This, Not That

Do This: Start each workout session with a plan that clearly outlines what exercises you will be performing, what the goal is for each exercise, and how long your workout will take.

Not That: Go to the gym and wander from machine to machine for 60 minutes.

This particular blog posting really hits close to home because before I started using Turbulence Training workouts, I fell in to the "not that" category. I literally spent countless hours at the gym each week yet could not get my weight to budge from 138 lbs.

Once I had a plan in place, change happened.

Step 1: Determine what goal you are trying to achieve. Are you looking to increase your 1 rep max, train for your first marathon, lose 20 lbs, or lower your body fat to 10%? Without having a concise goal in place you are setting yourself up for failure.

You also need to make sure that your goals are not conflicting. I cannot tell you how many times I have heard someone say that they wanted to gain muscle while getting lean.

If you're new to strength training (or returning from an extended layoff) or are significantly overweight, this is possible. However, once you attain a certain level of leanness and/or muscle mass, your ability to gain muscle while getting lean is significantly reduced.

Pick one goal, achieve it and then move on to the next.

Step 2: Choose a plan that is designed to help you achieve your goal. For me it was Turbulence Training. For you it may be Jillian Michaels Shred, a 5x5 hypertrophy program or another modality.

Whatever program you choose, stick with it so that you can determine whether or not it is actually working for you.

Step 3: Stay focused. There is ALOT of conflicting information available via magazines and the internet - some credible, some not so much. Do not become sidetracked by some other workout that you read about in a magazine, on a message board forum, or infomercial.

Stick with your chosen program for 3 - 4 weeks and closely monitor your progress. Only then can you assess whether or not your plan is working.

When you do make changes to your plan, base those decisions on empirical evidence.

Train hard; stay strong.

Peace.

Susan