New Year’s is a great time to purify and refine your routine. To do so, eliminate these eight deadly training sins.
Sin #1: Not Having a Goal
If your goal is not written down and quantifiable, it might as well not exist.
First, visualize how you want to change and determine the goal that will help you get there. Second, make the goal tangible by linking key milestones to it. For example, instead of saying “increase bicep strength,” say “add an inch to the biceps.”
Also, consider refining your goals down to just one or two. This will allow you to focus your success.
Sin #2: Skipping Workouts
Remove the decision-making from your routine. There is no decision to be made. Going to the gym is not an option. It is like going to sleep. You just do it. Schedule a time, and when that time comes, just go. No questions asked.
Not only will this make sure you get to the gym every time, it will also free up valuable willpower for other dilemmas.
Sin #3: Training Alone
Don’t lift alone. It’s a sin. Not only because lifting without a spotter can be dangerous, but also because training alone makes it harder to stay motivated.
Training with a buddy also increases your likelihood of achieving your goals, makes you less likely to skip workouts and gives you extra support when needed.
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Sin #4: Doing for Too Many Reps
The best advice is to lift just six reps at the heaviest manageable weight. This will increase your strength quicker than the classic eight to 12 reps. The important thing is to increase weight and maintain form. The last lift should be performed very slowly and should be more difficult to complete.
Sin #5: Making Your Nutrition Program Second
Put more effort into planning your nutrition program than you put into your training program. That’s right, you read that correctly. You eat three to six times a day. You only work out up to twice a day. Point made.
If your diet is secondary, sometimes you’ll hit your calorie goals, and sometimes you won’t. Make a program and stick to it. Make sure you hit not only your daily goals but also your meal goals. Every little bit counts and the day is made up of meals. Make your diet primary and the rest will work itself out.
Sin #6: Not Drinking Enough Water
Most people are dehydrated. Our muscles are made up of 70 percent water and even a two percent dehydration level begins to hinder our ability to perform.
To get enough water, make it a priority. Instead of drinking coffee or soda, drink water. Figure out how much water you need every day (at least a gallon) and drink it. You’ll get fewer headaches, you’ll sleep better, and your performance will definitely increase. Water is life.
And did I say you’ll have fewer headaches?
Sin #7: Not sleeping enough
Just like water, sleep is absolutely essential. And again, most people are walking around in a constant state of exhaustion. Sleep needed does vary from person to person, but most of us need eight to nine hours of sleep. Try to err on the side of too much sleep rather than on the side of too little. Sleep is a great thing and is often undervalued. It will give your body time to repair your muscles, laying the framework for increased strength.
Instead of setting an alarm to wake up, try setting an alarm to go to sleep. Go to sleep on time, and the getting up part is easy.
Sin #8: Expecting Immediate Results
Results don’t happen overnight. Motivation is powerful, but having unrealistic expectations can destroy that motivation when results aren’t seen as early as expected.
Instead of basing your success on results such as pounds lost or increased reps or weight, base it on how well you stick to your program. Eat every meal. Perform every workout. And slowly but surely, the results will come.
Long-term dedication will be key in 2017.