Posted April 21, 2014

10 Ways To Increase Your Fitness Results Immediately

Before we start in on the post for the day, I just wanted to mention that my WeightTraining.com premium group is entering into the third full month, and wanted to invite you to join up. You can even enter the coupon DSWT101 to save $10 off your first month. The caveat is there’s only 4 spots left with this coupon, so act quickly.

===> Click HERE to get in on the action <===

Second, I announced over the weekend that I was looking to start putting together a new workout product that will be released in 1 year, which is a ridiculously long time to put together an e-book with a few workouts. The main reason is this won’t just be an e-book with a few workouts. It’s going to be a collection of 12 different programs, running 6 months in length each, and have progression and regression options for each exercise, which means you will be getting the equivalent of 36 different workouts, meaning you could feasibly spend the next 18 years going through all of the programs.

There’s also going to be a full video tutorial library (not just a 10 second clip showing the movement), live tracking available on WeightTraining.com, an unheard of level of personal involvement from me to help you get the most from the workouts, and a few other goodies to go with it. It’s all going to be based on self assessment results, meaning the program you do is specific for your abilities and personal strengths, plus it will focus on your goals versus just trying to accomplish just one thing. Essentially, it’s a workout system, not just a training program.

The kicker is I want to see what the results will be and showcase them when the product is ready to roll, so I’m looking for people willing to act as guinea pigs for the program so I can test certain outcomes, see what kind of progress is made, and adjust the program to get the best results possible before the launch occurs. I’ll also use the results to showcase what people can expect when they go through it themselves, so the beta test is incredibly important.

I’m capping beta test participants at 100, and have already had over 60 people sign up and show interest. Since this is going to be a very involved process with a lot of contact and communication, I have to charge a fee of $199 for a full 6 months. Essentially, you get a semi-custom program for only $33 a month, plus you get a copy of the program a full year before anyone else.

All you have to do to sign up is fill out the attached form and when everything is ready to roll (around the end of June), I’ll let you know. Once we start, I’ll let you know what steps are involved, but you will have to commit to 6 months of workouts.

Now, on to the main post.

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Everyone works out for one specific reason and one reason only: to see results in a specific trait. Maybe it’s losing weight, gaining muscle, getting stronger, rehabbing an old or new injury, or just trying to de-stress at the end of the day. Everyone has their own reasons to workout, but there are specific things you can do regardless of what you’re looking to do in order to get more results from your current programming and make sure you see the kind of benefits you’re looking to see.

#10: Find a workout partner

This one is often overlooked due to convenience. Sure, it’s always easier to workout on your own, and scheduling someone else to come to the gym with you could act as an obstacle, but it doesn’t have to be that complicated. A lot of the time, we tend to workout at the same time of day, as do others. Each gym has its regulars who always show up like clockwork at specific times of day, simply because that’s when they have the time to train. You can find others in the gym who train at the same time as you and then strike up a conversation with them.

I can just hear the introverts heart rates quickening at the prospect. Don’t worry guys, you don’t have to talk about your feelings and hold hands or anything like that.

Seriously though, if you are training legs and notice someone is hitting the squat rack up with some level of intensity, during their next rest break as them if you could work in with them. Most people won’t put up much fuss (unless they’re using more tools and assistance devices than a Snap-On distributor), and you could potentially work together for the rest of the session. Odds are they’re after the same thing you are, so if it works you could wind up training together. There’s no one who can push themselves as hard on their own as they could with someone else right beside them counting their rest time while you get after it and vice versa.

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#9: Ratchet up the intensity. SIGNIFICANTLY

Intensity is as much a mindset as a quantitative expression. Most people view intensity as just adding more weight to the bar, but to move that weight, you have to get your mind right. Think of the weight as a car crushing your child/spouse/mother/XBox and the only way you’re getting them out is to LIFT. THAT. WEIGHT.

If the weight is relatively light, lift it hard and fast and make sure you’re treating every aspect of your body like an internal war to see how much more tension you can develop through the entire body to help move the weight faster and more violently.

If the weight is heavy, get jacked up to a level of uncomfortable energy that will make small children cry and large women quake when they see you get after it. I’m not talking about getting to the point where you’re yelling and screaming in a Planet Fitness, but get excited and lift with some emotion, dammit!!

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#8: Train with a Plan

Going to the gym and just expecting to wing it never produces the kind of benefits you’re looking for. Having a plan keeps you on point, let’s you focus on just the workout and not on any of the side shows running around in the gym at the same time (the carido bunny who has their shorts riding up a little too high on the stairclimber, the overweight migrant worker who has their shorts riding up a little too high on the triceps pressdown machine, the trainer getting their older client to try to perform squats on a stability ball…..while their shorts are riding too high) and let’s you stay on point.

Think of it like a grocery shopping list. Going to the grocery store without a plan means you’re probably going to go for the deli, buy 2 apples, and maybe pick up a fourth pound of coffee that you really don’t need, whereas having a list gives you a target to hit. Having a plan written out to take with you into the gym helps you stay on track, let’s you know what you’re supposed to do ahead of time, and makes you stick with it even when you’re slightly tired as the workout is getting close to the end of the day.

It could be as simple as simply writing things out on a Post-It note before you head into the gym, or you could use a log book to track how you’re progressing versus just winging it. For more involved efforts, you could download a program, an app, or buy something from a well-known coach you trust and respect. And who has giant calves. And is from Canada. And likes pie. (See PREMIUM WORKOUT GROUP from earlier).

#7: Eat for the plan you’re on

Food is really, really ridiculously important for any training program. If you want to get stronger, you need to eat enough to see improvements, and typically means you need more protein and fat versus someone who isn’t working out as much or as intensely. If you’re looking to participate in more vigorous and long duration events, you’ll need to eat more, period. Pretty much everything that’s not nailed down. In larger portions. If you’re looking to lose weight, you’ll need to eat a lot of nutritionally dense foods that aren’t also calorically dense. This means fruits, veggies, lean proteins and water.

For you to eat a food, it has to line up with what you want to achieve. If it doesn’t help you get closer to your goals, whatever they may be, try to keep them to a minimum and work on eating more of the foods that will help you. Stay diligent, but don’t deny yourself anything out of fear or self loathing. Food is food, so use it as needed for the purpose it’s needed.

#6: Drink lots of water

It’s seriously important that you have enough water in you all the time. Dehydration can play a major role in feeling stiff, having low energy, not having enough strength to push, and also impacts how quickly you can gain or lose weight.

Most people hold back on drinking more water as they feel they’ll spend more time in the washroom. This may be true for a short period, but it’s a response to vasopressin, the hormone responsible for how much water you retain or lose, that quickly allows you to consume more water and not spend as much time peeing. It typically takes about 2-3 weeks from drinking more water to get through the initial response where you feel like your back teeth are floating, but after that you’ll notice a difference. If you are normally drinking between 2-3 litres a day, you could probably stand to increase it to 3-4 litres, especially if you workout a lot and tend to sweat a lot.

Specifically with sweat, one way to tell how much you should be drinking to replace what you sweat out is to measure how much water you sweat out in a workout. Before your workout, weigh yourself and then weigh yourself after the workout to see what amount of water weight you lost during the workout. Make sure you pee and deuce before your workout and weigh in though, as it plays a big role in total fluid options. If in a given half hour of workout you lose 1 pound, that’s the equivalent of half a litre of water weight lost.

To give you an idea, I’ve known a few football players who did full-pad practices in the dead of summer heat, went through 5-6 litres of water during practice and still LOST weight through their practices, sometimes up to 5 pounds, EVEN WHILE CONSUMING 12-15 POUNDS OF WATER DURING PRACTICE!!!

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Next day we’ll continue on with part two discussing the remaining 5 ways to increase your fitness results. In the mean time, what do you do to get more results from your program? Drop a comment below and share the love.