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How Seriously Should You Take Your Training?

How Seriously Should You Take Your Training?

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We’ve all been there.. We’re motivated, we’re ready to go, we’re really going to change this time. Time to get back that body you had in high school, or college, or whenever it was that you peaked. And when are we going to start? On Monday.. It’s always Monday. Your friends came over for a barbecue on Sunday, and Saturday you were recovering from Friday night so you couldn’t start then. So Monday it is.

 

Even if you’re already in a regimen we have moments, or ruts, in our training where we seem to just be going through the motions and not making any progress. A lot of times the reason isn’t that we aren’t putting in the work, but that we overreact to small speed bumps. You were counting macros at the barbeque on Sunday but then dessert came out, your eyes lit up, and that’s the last thing you remember. So after that, you just stopped counting. You decided to pick things back up on Monday.

 

What if I told you that you could have your Aunt’s famous dessert at your family cookout and not have to feel bad about it? I’m not talking about “if it fits your macros”. I’m not talking about macros at all. I’m talking about setting up the goals that are right for you.

 

So let’s get into it… First and foremost, what are your goals? Are you a weekend warrior who puts in 60 hours a week at a job and then crushes it on the weekends to stay healthy? Or are you an aspiring fitness athlete who is looking to compete? As you can imagine, these two scenarios are gong to play out with two very different goals. These are two people at opposite ends of the spectrum just to make my point, but there are stages in the middle where most people find themselves. We’ll go step by step and you can decide what category you fall into, and how you can decide how to follow a program from there.

 

Category 1: I just want to be healthy

 

A significant portion of the population will fall into this category. These are the people who have full time jobs on top of full time jobs. They might be married with kids, or travel for work 90% of the time. Or they just might not care a lick about the idea of “fitness” and just want their doctor to give them good news every year. It’s ok to be in this group! It’s not always about aesthetics! SD Evolution preaches healthy LIFESTYLES. Not all of our clients are training for a competition. A lot of them just want to be healthy. And we love that. We are building a fitness COMMUNITY and that covers all goals being HEALTHY and in any way that any of our individual clients views that.

 

SO, what does this mean? What do you have to do? What don’t you have to do? Well, this might come as a shock to hear me say this, but you DON’T have to count your macros. You don’t even need to follow a fitness regimen. The guideline here is just making healthy choices. Here is where I would recommend using the 80/20 rule. 80% healthy, 20% “hey shit happens”. You ate healthy all week, cooked healthy dinners for your family, and then the cookout came up on Sunday and you had an entire plate of dessert. I’m ok with it.. If you had McDonalds all week and ate nothing but Hot Tomales (my favorite candy by the way) while you watched Shark Week every night, then no, I would tell someone to slap that plate out of your hand you shouldn’t eat all that dessert! The world we live in sees most people getting the 80/20 backwards. That’s a whole other topic and I won’t get off on a tangent, but you get the idea. As far as training, a workout program would be helpful, but it isn’t necessary. Maybe you like finding new hikes. You just got a pool and you love swimming. You just joined a basketball league at work. Those are all forms of exercise; they just happen to be so fun that you forget you are working out. With enough frequency and balance, those are more than enough.

 

Why would I say all this when I run a fitness business? Well for starters, because I’m honest. But even still, we offer programs that consist of lifestyle coaching. So someone in this category would still benefit from an online coach, we just wouldn’t be giving them workouts and meal plans. They would be getting outlines of how to make their current lifestyle healthier, and we would teach them how to incorporate those things step by step, as well as keep them accountable.

 

Category 2: I don’t want to compete, but I do want to change my body

 

This category is where the majority fall into. Not everyone wants to go stand on stage and lift heavy weights, or put their sculpted physiques on display. Some people just want to feel more confident. I want to look good naked, I believe is what a lot of people talk about from this stand point. They might have accumulated a few pounds over the years, or they never really did have a great body but they decided they wanted to set their sights on having the mirror make them smile. Either way, they are at a point in their lives where they want to make a visible change to the way that they look.

 

These guys have to go a little farther than the 80/20 rule. To change your body, the numbers have to add up. We have this down to a science where “if you do this, then this will happen”. There are a lot of calculations that go into this, but the most basic form is a topic called caloric balance. If you are in a caloric deficit, you will lose weight. If you are in a caloric surplus, you will gain weight. There are a lot of other things that go into this, and some of those things actually make my previous statement false, but I won’t bore you with the details. For the vast majority, caloric balance holds true. From there, it is also very important WHERE your calories come from. We’re not just talking about the specific foods, but the macronutrient breakdown of those foods.

 

That is why this group needs to track what they are eating. The simplest way to do so… Counting your macros. More advanced people in this group may not need to do so because they already have their meals planned out and prepped the same way they have been doing it for a long time. But most of us will have to do this on a day to day basis because we will not want to eat the same exact things on a day to day basis. Counting our macros allows us the flexibility to eat with diversity, but also gives us the structure to not overdue it on any one part. You can do this manually, or most phones will let you download an app where you can just punch in the food and the amount you had and BOOM, macros tracked.. **cough cough** “MyMacros+” **cough**

 

Your workouts should also be programmed in this category. You will need to track volume to ensure progress. You don’t have to go overboard, but knowing what you did last week, and how to increase it this week is pretty important. And again, this stuff doesn’t have to be all in the gym. A lot of the peeps in here like to do other activities in place of the gym. But making sure you reach a certain intensity for a certain amount of time during you basketball game should be tracked in order to make sure you are getting to the level you need to, to achieve your goals.

 

Category 3: I want to be the best

 

You want to be the best? You better work harder and smarter than the best. This category is where very few people will take it. Not a lot of people want to compete. The biggest, most shredded dude in your gym might not want to step on stage. He’s just there to be big and shredded, and that’s ok. But some people strive to be the best in everything they do, and they want something measurable to tell them that. That measurement would be which flavor medal you bring home from a competition. Anyway, this category is the easiest to talk about, and the hardest to achieve.

 

Are you tracking your macros? Yes… Unless you’re on a meal plan eating the same thing every day. In which case you or your coach determined your macros on day one and that is set until it is adjusted moving forward.

 

Are your workouts programmed? You better believe it.. One of the easiest ways to determine if your weight gain is lean mass or fat is to look at your lifts. Are they the same weight that you started with when you were 200 and you are now 210? That was mostly, if not all, fat buddy.. Sorry. How do you program for improvements? Very simply put, make sure you do more than you did last time. It could be an extra set, or it could be an extra 5 or 10 pounds on your lift. Your volume must grow for you to grow.

 

What category do you fall in? Are you doing the things you need to in order to reach your goals? Do you now know what your goals are? If you need help, you know where to find us…

http://www.sd-evolution.com/contact.html

Until next time,

Josh

Do You Really Know Why You Workout? Probably Not…

Do You Really Know Why You Workout? Probably Not…

I workout because

I wanted to do a different type of blog today. I still wanted it to be fitness oriented but from a different perspective. I didn’t want to do this one on a new trend or on tips to grow your arms or shrink your waste. I wanted to go deep. So I started with myself. What would I want to know? What haven’t I really heard or learned about in a while? What topic would really benefit our clients the most? Then it hit me…

Why the hell are we doing what we’re doing?? This may seem like a pretty dumb question. But here are the top answers to the question, why do you workout?

  1. I want to be healthier.
  2. I want more energy throughout the day.
  3. I want to look good naked!

Do these sound familiar? Another common one would be, because my doctor said I should. But for the purpose of this article, I want to focus on personal reasons, not outside sources.

So let’s dive in… You want to be healthier- Ok, why? Are you sick? Overweight? Do you have a genetic predisposition to something happening down the road? You want more energy throughout the day- Go to bed earlier. I can probably guarantee you don’t get 8 hours of sleep every night. If you think I’m wrong, write everything down for 7 days in a row. What do you end up at? 42 hours maybe? You want to look good naked- Well I have no response to that one. Ask your mirror, or your significant other (go easy on them if you don’t like the answer).

Where did those answers get us? Not very far right… Those answers were all pretty shallow, as were the top three responses to the original question, why do you workout? To truly dedicate yourself to a program, you have to truly know what you are working out for. How do we do that? I’m going to show you! It’s called “Root-Cause Analysis”. This is actually one of the cooler things I learned about when I entered the fitness industry. Unless you’ve done this before, or are a fitness competitor of some sort, you honestly probably don’t know why you’re working out. You might think you do, but it’s much broader than the actual reason. It isn’t hard to get lost. I sometimes find myself spinning in circles trying to hit 15 different goals at the same time. So this was fun for me to go through and refocus! The concept of root-cause analysis is very simple: keep asking “why” until you get to the real reason (root cause). This isn’t even limited to fitness, you can apply it to anything you are struggling to understand about yourself in your life.. Your psychiatrist was on to something…

So here we go! It might sound a little weird having a conversation with myself, but bare with me. You’ll get the jist of it.

 

Josh: Why do you workout?

Josh: So I can get stronger.

Josh: Why?

Josh: So I can use that strength to add more size.

Why do you want more size?

So I can look more filled out on my large frame. I’m 6’2 so I need more mass to show muscularity.

Why do you want more muscularity?

Because I feel like I’m smaller than most fitness athletes my height.

Why do you care if you’re smaller than most fitness athletes your height?

Because I want to be the best at what I do, and my body is my trademark. If other athletes have a better physique than I do, they will seem more credible than I am. A picture is worth a thousand words and, in the fitness industry especially, a lot of times a picture is your best marketing tool. I want people to see me as an inspiration. I want to be viewed as a goal for someone else to strive for. I don’t want to bust my ass day in and day out to be viewed as an average joe who goes to the gym after work just because it’s something to do before bed. I want to be the best and I want to look the best. I want the physique of a greek god. Large, lean, and proportionate. That’s what I want.

 

And that, my friends, is Root-Cause Analysis. We’re all going to come up with different answers, and that’s the point. Your answer might be, “I workout so I can keep up with my kids.” I’ll be honest, I didn’t know how this was going to turn out as I wrote it. I literally asked myself these questions as I typed this article. Notice how my answers get a little longer after each “why”. It forces you to think. More thinking creates more elaboration. More elaboration requires you to dig deeper and ultimately reveals WHAT YOU WANT. This shit is therapeutic. Excuse my language but that felt good. There’s nothing more frustrating that not knowing what you want. I’ve been in this rut for a little while. I couldn’t choose between training for strength or size or athleticism or a blend of everything-which would limit my growth in all of them as a compromise to get better at all of them at the same time. When we do this to ourselves, we ultimately find ourselves in a rut because we are spread too thin trying to do too much.

Throughout this little experiment I went a little bit deeper, off the record. It got me thinking about competing again. I’ve been competitive my whole life. I always had something to train for- basketball, baseball, football, track, even MMA for a little while. So I didn’t have to think about it. That’s why I trained. So because of my root-cause analysis, I discovered I might want to do a physique competition. How else am I supposed to judge if I have the best physique? So there we go. That’s why I train. That’s why I workout. Will I enter a competition? Maybe.. But I now have a focused view of what I want to train for, and when I’m ready, I’ll make that decision.

As we get older, most of us are no longer competing in any athletic leagues. Life takes over. We work. We get married. We have kids. But be a little selfish and do something for you.

Continuing on the therapeutic trend this has put me on, I went one more level and asked myself why this has become so important to me, a perfect physique. The answer to that one? I’m inspired each and every day by this amazing girl I get to call mine. My girlfriend, my best friend, my partner in crime. She inspires me because she inspires literally thousands of people every single day. The girl is 122 pounds and is breaking records for lifting more weight than the kids I used to play football with. Her physique is also phenomenal. And her heart is second to none. The passion she shows with our clients overshadows everything she has done on a personal level. She has changed so many lives (and bodies) and is a role model to an incredible female base. They look up to her as a role model and reach out to her on a daily basis for help and advice. She is my inspiration to get to an elite level. And I won’t stop grinding because she’ll be right there with me. I’m a lucky guy to be on this team.

So why do you train?

 

Until next time,

Josh

Everything you need to know to successfully start your Post-Holiday workout reboot!

Everything you need to know to successfully start your Post-Holiday workout reboot!

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It happens to all of us. Ok, if you really want to argue, it happens to 99% of us. The holiday season begins and things get crazy. Our workouts get rescheduled (or maybe one or two are even missed) and our diets become a little more lax… We’re running around getting presents and getting ready for parties and seeing family, and fitness takes a back seat for longer than we planned. We get a little softer. We start watching our results disappear day by day. But there is a light at the end of that tunnel! If you can sneak through that process relatively unscathed, you’re already in good shape. So here we are. We have officially made it past Christmas and we are all staring in the mirror. Now what? Now we get started…

The first thing you need to do is put your workout plan back in focus. Plan out your entire week of workouts and meals. DO NOT WING IT. You will have a very frustrating time getting back into a rhythm if you walk into the gym and plan your workout on the fly. You will walk right back out feeling like you accomplished little to nothing and that is not a positive note to start your system reboot on. Go in with a force. Throw your headphones on and get the job done. You are not there to socialize. You are not there to talk about what you got for Christmas. You are there to get your body back.

You must start by choosing what type of program you are going with. Are you continuing a weight-loss/cutting phase? Are you looking to put some more muscle on? Or do you want to continue a strength training routine? Chances are, regardless of what you are getting back into, you are going to be set back a little bit from where you left off. That’s ok, just record it and use that as a starting point. This is Day 1! Next, you get into the nitty gritty. Sit down and plan each day of your workouts for the entire week and STICK TO IT. If you don’t feel qualified to do so, get some help. The trainer at your gym probably won’t write you a program without you signing up for a personal training package. But if that isn’t in the budget, you have plenty of online options. Here at SD Evolution, we run a New Year’s Special on a very affordable 8 week program, and always offer our regular 12-week Online Trainer and Meal Plan.

Next, get your meals back in check. Meal prep, meal prep, meal prep. I’m sure you have plenty of left overs from the holiday parties… Give them away! Get back to what you know works. Go shopping for the healthy goodies and spend a day preparing it so you can take it to go as you get back to work. If you fail to prepare, prepare to fail. There is nothing that sets you back quite as bad as a bad day of eating. Nutrition is 60% to our workouts’ 40%. You can’t out-workout a bad diet, and a couple missed or poor-quality meals creates a bad diet.

Once you have all of this down, you need to remind yourself that this is a process. You will not be at your end-goal next week. So find a plan that you are comfortable with, and complete it. Don’t get through, one, two, three weeks and then quit. That will start a vicious cycle. That’s why it’s important to believe in the program you are about to start. If you trust it, stick with it. If you don’t trust it, don’t start it and find a new one that you do and that you will stick with.

Finally, track your progress. Complete measurements and weigh-ins along the way. You can even take weekly pictures. You may not be able to see the transformation on a day-by-day basis, but the numbers won’t lie.

The most important thing you can do.. Get started and stay dedicated! You are starting for a reason. You have a goal in mind. Get to that goal. It’ll take hard work, but you can achieve anything. I’ve seen incredible transformations throughout my career. Yours can be next!

 

Until next time,

Josh