To
All My New Gym Friends
I stopped by L.A. Fitness for a workout. WOW!
The place was packed cheek by jowl with people slogging out their New
Year’s resolutions to “get in shape.”
One
bench, two machines and two dumbbells, no waiting.
Thanks to Charles Staley and Escalating Density Training,
I was able to get my workout done in 35 minutes. That was two 15-minute sessions:
SESSION 1
Exercise 1A – Incline Dumbbell Bench Press
Exercise 1B – Dumbbell Row
SESSION 2
Exercise 2A – Glute/Ham Machine – Left Leg
Exercise 2B – Glute/Ham Machine – Right Leg
The new members are easy to pick out. They are the ones wandering from machine to
machine with a dazed look. I’m sure the
staff is working overtime giving new member a quick orientation, but most of
newcomers don’t seem to have much of a plan.
The lack of a clear plan means by the time Valentine’s Day comes around,
the regulars will have the gym all to themselves.
So, hang tough new members. Here are some thoughts on making past
Valentine’s Day:
1. Be
more specific with your goals – What does “get in shape” mean for you? Everyone has a specific number of pounds they
want to lose and while that is a goal, are there better, measurable goals? What about running a 5K or biking a
century? With goals like that, any
training toward those goals will come with fat loss.
2. Record,
measure, and repeat - When I was a personal trainer, I told my clients, “If it’s
not written down, it didn’t happen.” I
gave each client his or her own training log and checked it every session. Keeping track of your workouts documents what
you are doing, so you know what works and if something is not working, you have
a place to start troubleshooting. I have
logbooks that go back almost 20 years and they are a great resource.
3. Small
steps – I saw many people going all out, even though this is probably the first
time they’ve seen the inside of a gym in a while. The key to “getting in shape” is to commit to
the long haul. Ideally, you are going to
be at this a while, so ease into it.
Build up to workouts that are more strenuous. Doing too much too soon is the fast track to
injury. If you are injured, you will not
be training at all.
4. Invest
in yourself – Whether you hire a personal trainer for a few sessions to get started,
or do some research on your own, having a plan when you get to gym makes you
more efficient so you spend more time working out and less time wondering what
to do. That said; understand most
personal trainers are trying to get you to commit to multiple sessions over an
extended period. Get the minimum number
of sessions you need to get you going on a basic program. A good trainer will do this for you. To be really "outside the box," why not get certified yourself? A good certification gives you the knowledge to build pans for yourself, and access to a great side business.
5. Disconnect
– Smart devices are a part of our lives, but if you are serious about achieving
your fitness goals, in the gym, it helps to be in the here and now. How much thought and/or intensity can you put
into a workout if you are chatting on the phone, texting or monitoring that app
to see the next calorie is says you have burned? Unless I will be listening to music during a
workout, I leave my phone in the car.
Gym Time is My Time and checking in at the front desk is symbolic of
checking out of the stress of the outside world. If you believe as I do, the body is a temple,
when you are in the gym, church is in session.
Leave the rest of the world at the door.
Enjoy the next few months of your membership. I would say, “If you’re lucky,” but luck has
nothing to do with it. If you establish realistic
measurable goals, develop a plan and stay focused on it, maybe I will see you
in time for bathing suit season.
Stay strong.
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