Tag Archives: Fitness

7 reasons why you’ll fail at the gym (or home) – and (a few) resources to succeed

I’ll go straight to the point. And no, you were not wrong, only mislead and probably not doing the research you should’ve.

Not having a clear goal

Lift your hand if you’re training for “General Fitness”. Now, please define what general fitness is. Is it being stronger? Is it being leaner? Is it having bulging hulk like muscles? Is it being able to perform a split? Define what you mean by “General Fitness” before you even approach a gym’s door or start surfing the internet for the greatest routine ever.

This post may help you in defining your goals.

 

Not eating right

I don’t care how much you do, how often, how big, or whatever, if you eat like crap you’ll fail, you’ll get frustrated and

Eat a right, varied and well adjusted diet to get the most out of your efforts! Photo by epSos.de

Eat a right, varied and well-adjusted diet to get the most out of your efforts! Photo by epSos.de

eventually you’ll quit.

Personally, I’ve always been pig-headed and said no to eating well. Of course, thinking back, I would’ve probably gained a lot more taking care of something that’s simple. It what you need, not what you want. Want a (1) cheat meal? Fucking earn it.

Not training for strength

Want to build muscle mass? Get stronger first. Want to get leaner? Clean your diet and get stronger. Want more endurance? Get stronger first. More power? I think you get the point.

Unless you’re doing something very sport specific, strength training should be your go to module always. It’ll bring the best results overall. Mix in some MetCon after it if you still have the energy (you should)

Not being consistent

I’ve said enough about this, and there’s a lot on the matter all over the internet and books. Pick something and stick to it for 10-12 weeks, a bare minimum of 6. Then, please tell us about this magic you’ve experienced.

Doing too much or too little

Both sides of the coin are bad. Why? You do too much, you won’t be able to do as long, you’ll get injured, you’ll regress in

Doing too much will leave you depleted. Photo by Henti Smith

Doing too much will leave you depleted. Photo by Henti Smith

your training (true story). Doing too little will hamper your results since you won’t be eliciting a muscle response. Want the less of two evils? Go for too little (seriously).

This by no means should be taken as DO NOT PRACTICE EVERYDAY!

Second Step: Building your workout – is an older post of mine that may prove of help here.

Variety (probably your kryptonite)

Variety is a big problem. You’ll end up doing (probably) too much for each muscle group and not really going anywhere. You want to keep it simple. 5 exercises, 10 at most, TOTAL. Switch them during your training week and, read the post at the end of the last item (basically, the more you practice a certain movement the better and stronger you’ll get at it). Just keep your selection finite.

As a point I’m going to say that right now I’m not following my own advise. I’ve divided my movements into technique practice and strength practice. Eventually those techniques will be solid enough to become strength training in and of itself.

Failing regularly

Simply don’t go to failure on a regular basis. You still want to? Keep it to your last set of the week for a particular exercise. You’ll thank me later.

Resources that will keep you in the right path

Me: Yes, shameless self advertising. But, if you’re not yet following my blog I invite you to start 😉

Dan John: If he wrote it, then it’s right. Dan John said it should be enough in the world of strength training. This other link will get you to many other articles by him

Nerd Fitness: you probably heard of it. It’s a great site with a shitload of information. Never a dull read.

Start Bodyweight: Great resource for bodyweight enthusiasts

Breaking muscle: There’s a bit of everything here. A lot of material. I’m particularly fond of Andrew Read’s material (endurance athlete and coach. But could teach most strength trainers a lot).

 

If there are other Resources, blogs, etc. you’ll like to share, please do! All information is welcome!

 

Don’t forget to follow this blog!

Motus Virtute

A push + A pull + a leg: a Simple Strength training routine

We’ve all seen a million programs. Right now, if you open a fitness magazine you’ll see the lastest GET YOUR ABS RIPPED IN 10 MINUTES

not the results of a strength training routine

Not gonna happen without some genetical, chemical and even magical help

PROGRAM program in which you’ll be even belly dancing in order to get your abs to show. Of course, most of these programs are overkill. That’s one of the many reasons they won’t help you succeed. Now, the list of problems with those types of strength training routine is long, hauntingly so, and it’s a topic for another post. Today I’m going to share with you my go to routine for time compressed moments. This, of course, is not the best program ever, but it will get you results with minimal, but very constant, efforts. This is a generalist’s program. It won’t give you buldging biceps, monstrous calves and laundromat abs, but it will make you stronger and fitter (it is after all a strength training routine).

So, to the program!

I’m going to give you options for kettlebells, bodyweight and barbells. I will not, though, give you machine variants, nor sandbags (since I’m absolutely not an expert).

A push

Barbell/Dumbbell: Benchpress, pushpress, military press, side press.

Kettlebells: Military Press (give it a clean as well), push press, sots press, sidepress.

Bodyweight: push-ups (variants), handstand push-ups, dips.

A pull

Barbell/dumbbell: Row, deadlifts. Weighted pull-ups

Kettlebell: Row, snatch, swings

Bodyweight: Pull-ups (if you can’t manage one yet click here, more advanced variations to come), Bodyweight rows.

A leg

Barbell/dumbbell: Font/Back/Goblet squat, deadlifts

Kettlebell: front/goblet/over the head squat, swings, snatch, Clean & Jerk

Bodyweight: squats, pistols, jumpsquats.(Variants and how to get to your first pistol here)

How to make it work

This is a minimalist program. Pick one exercise from each. You’ll be doing this 5 days a week (yes, 5). You’ll be doing 2-3 sets of each every day.

Deadlifts are key to every strength training routine

Completely complete, there’s a reason dead’s are a staple in every strength training routine. Photo by Tom Woodward

You’ll keep your reps low (swings, snatches and bodyweight squats may be done in higher reps, but I don’t recommend it), and you will never ever go to failure. Keep your rests longish.

How to progress:

Barbells: this one’s easier. You’ll be adding 2.5kg (5 pounds) to each exercise every 3 workouts.

Kettlebells: you’ll be adding 1 rep a week, but never on Mondays.

Bodyweight: you’ll be adding 1 rep a week, but never on Mondays either.

On kettlebells and bodyweight excercises once you get to 10 reps (which is what I call highish reps) you’ll change to a tougher variant. The reason I ask you not to add to the challenge on Mondays is because you’ll be better rested, but not necessarily stronger. Every one of these workouts should build to the next.

As you can see, it’s a pretty straight forward strength training routine. You pick a few exercises, and go, slowly progressing as you get stronger. You can’t go wrong!

Motus Virtute

Burn baby Burn

Summer is a beautiful season. Light of clothes and with longer days, many grow self conscious about their looks (ridiculous, I know, since most of

how to lose weight is simple, just needs work

As little fat as possible. Photo by Laurent Jean Philippe

you’ve been working out all through the year!). Magic diets and even more magical workout programs appear in magazines, blogs, etc.

I hate this trend. I’ll help you loos the weight you don’t want, but believe me, the biggest thing you’ll feel is a sense of accomplishment. Good fat burinning workouts are hard and tough. There’s no magic about them, only sweat. So, if this isn’t what you’re looking for, please click on the next Trainers hate this guy link you come across. Now, If you’re looking to burn fat for the summer, there are 2 key things you’ll have to get in order:

Diet

You can’t beat the dinner table. No matter how hard you try, it’ll always beat you back. So get your diet in order or you won’t be losing weight. Almost every piece of literature I’ve read on this give two main tips:

Have caloric deficit of 10-20% (You’ll need to calculate your basic caloric need for this). You’ll have to burn more than you eat in order to lose weight

Count calories weekly, not daily. It’ll make it easier.

Anyway, I’m not a nutrition expert so I’m not really qualified to help. But here are a couple of links I’ve found helpful.

The Right Way to Lose Fat: What You Eat (Breaking Muscle)

Exercise (insert evil laugh).

Here I will be helping you. How? I’ll workout for you… not! I’ll be offering 2 different approaches that will help lose weight without changing too much of your regular workouts. But please bear in mind. Fatloss is mostly achieved on a meal to meal basis.

The everyday blaster

This is one of the simplest protocols, and it complements your workouts and practices (they do not substitute). We’ll basically grab a compound exercise and practice it every day for a set number of reps. Make sure you make it challenging enough to work, but not as hard enough that you cannot do your regular workouts.

The 300 swings a day. This idea is from Pat Flynn from Chronicles of Strength, so full props to him. The idea is simple. Grab your kettlebell every day and swing it 300 times.

Now if you don’t have a kettlebell, don’t worry: burpees will put a blowtorch to your fat. Build up to 100 burpees a day and you’ll be golden.

http://www.youtube.com/watch?v=TX60BcsO_wE

Try jumping as high as you can

The finisher

Finishers are a great way to add burners to your strength practice. What’s the best finisher I’ve ever used? The sprint ladder. Sprint ladders are

how to lose weight? sprint

Run as fast as you can. Keep nothing in the tank

easy to understand, but do not underestimate them. You’ll need a small stretch of road/land/something

and mark 3 sets of distance (I usually do 30m, 60m and 100m, though the last one seldom looks like a sprint). Now, from the start line, you’ll sprint to your first mark, jog back to the start, sprint to the second mark, jog back to the start, sprint to the last line, and WALK back. Do this either for time or a set number of sets (5 works magic). Make sure you post your hate comments later. I like doing them on a hill.

A more civilized way of doing this (but not as effective nor adrenaline producing) is to do a short density set after your workout. Kb swings, kb snatches, burpees or high rep squats work wonders. You’ll set a timer to 10 minutes and do a set on the top of every minute. Once you can complete all 10 minutes with a given number of reps, add more reps. Try to keep 15 seconds of rest as a minimum (now’s when you add weight ;9)

Closing comments

Losing weight is a challenge best attacked head on. You don’t need to change your strength training to achieve it, in fact, I even discourage it. But it does take hard work and a focused will. This two suggestions will help you get there just remember that it’s mostly on a diet base that weight lose is really achieved. Enjoy and share your progress with us!

Note: following this suggestions may result in the following secondary effects: a higher level of conditioning and feeling of true awesomeness as bonus.

Motus Virtute

7 reasons why not to join a gym (or a box, or class or whatever)

I haven’t gone to a gym in quite a while. I’ll be honest, I’m pretty partial to doing my own thing in my own way and my own time. I enjoy the freedom, comfort and practicality of doing things at home or any other place of choice. I do understand it’s not for everyone, since not everyone has the determination and discipline to do it (but I’m betting you do).

1. No “open” hours

Training outside a gym lets you choose your own hours, your own time, your own everything.

No open hours means you do it when you want to do it. #workout freedom. Photo by Marino Gonzalez

No open hours means you do it when you want to do it. #workout freedom. Photo by Marino Gonzalez

2. No distractions (other than those YOU allow)

I train by myself in a park or at home. Guess what? I don’t have to put up with noisy kids, waste time clearing a barbell (because of someone’s lack of basic gym etiquette), pick up artists nor guys posing in front of mirrors as if they were the next Arnold.

3. Adaptive workouts

This is a particular advantage to classes. Basically, I can modify my practices to my energy levels, strengths and weaknesses. If I’m short on time, I get to choose which exercises will get full attention while others may be compromised. In a class context, this is incredibly hard, since teachers/coaches/you name it, have to take in account a group. Even though he may sometimes adapt things in general to a particular person, you don’t really get something completely tailored to your daily needs (this is, of course, not the case of personal training).

4. Limited resources

There was a time in which three was all we needed, probably a stronger time.

There was a time in which three was all we needed, probably a stronger time.

This may sound strange, but I think that having little to train with is an incredible advantage. You have to master one move before you can go to the next; you’ll have to dominate a certain weight before you’re strong enough for a big jump (as it used to be with kettlebells, and their half pood jumps). This will make you creative, this will make you patient, and this will help you stay healthy.

5. No witnesses

This cuts both ways, and one of them is definitely and advantage. You don’t get to compete with your buddies, so you can concentrate on doing things right instead of heavy or fast (or however you kids do your pissing contests). This is ultimately a good thing. Doing a bench press so heavy you can’t do it right, or doing half-assed push ups only to get a higher number is not only dumb, but also dangerous. You get to focus on doing right, believe me, strength, speed and endurance will follow.

Hell, you can do weird or sissy (no insult intended whatsoever) exercises without worrying about whispers and comments and such. Be weird, no one will judge 🙂

http://www.youtube.com/watch?v=dTuV4UqtxXk

There really is no need to impress, plus, you’ll get scolded

6. No waiting on equipment

This is self-explained. There’s nothing worse than having to wait for a group of people on a particular tool to finish while their rest periods take forever.

7. No etiquette needed

You get to do your thing in your underwear, and almost nothing beats that 😉 But seriously, if you’re going to the park to practice disregard this last item completely.

These are my reasons, and so far they’ve proven good. I’ve rebuilt my push-ups, pull-ups and squats completely, I’ve practiced at whatever hour I could (in busier times), I’ve had lighter days, quicker days and heavier, balls to the wall days without worrying of making a fool of myself. All of this, I’ve done in my undies.

Have you tried working out at home? Did it work for you? Share your experience with us!

Motus Virtute

No time to workout? Try one of these 4 short time workout strategies! (#3’s my personal favorite)

These 4 strategies will get you seriously strong and conditioned if you work at them seriously! But first, a little back story.

Not so long ago, before graduating, I had to juggle between a job and school. As you may imagine, I had less than little time

workout. Before needing a job, I was able to put hours on the gym (I wasn’t always so focused, so a lot of time-wasting happened), and that was ok, I didn’t really need to worry about optimizing my workouts time-wise.

But, then real responsibilities came along and, quite frankly, I didn’t really have (nor want) the time to go for well over an hour in

the gym. There was a lot to do, namely enjoying the benefits of said work. This has been so for over 5 years now, and I wouldn’t go back to marathonic workout sessions. What did I do? Here’s a couple of strategies to do the same (or more) in less time.

1. Get more bang for you buck: Prioritize

Kettlebell work for circuits

Kettlebell work is almost made for circuit training. Photo by Lorant Dankahazi

This is as simple as it gets and implies cutting off extra work, and it works great for the development of strength. There’s several ways to go about it

  • An exercise a day, plus some accessory work. Choose a big compound exercise such as the bench press, military press, squats or deadlifts and focus on it. Your accessory work should focus on something that builds towards it.
  • Focus only on two big compound exercises and work exclusively on them. This is my favorite of both approaches. Pavel’s Power to the People protocol works amazing for this, and in 20 minutes a day (or a total of 1:40 hours a week) tops you’ll be getting a lot stronger.

2. Try circuit training

Working circuits is simple. You just grab a bunch of exercises and perform them one after the other. Your rest between exercises and circuits should reflect your. The magic of this is that your rest periods will be shortened anyway, since you’ll be somewhat recovering from one exercise while performing the rest.

Usually, when I do circuits they go something like this:

  • A push
  • A pull
  • A knee bend (squat)
  • A hip hinge (kettlebell ballistics or bridge)
  • A core exercise

After every circuit I give myself two minutes of rest (or one, If I’m realllly feeling it) and start over. After 5 circuits I’m usually done for the day. Doing this 3-4 times a week will guarantee your success.

Reps and rest will depend on your conditioning level and your focus. If you’re going for a strength based practice you’ll do best with low reps and higher rests, invert it for conditioning. Or check out my post on defining your workout where I get better into it.

3. Density Training: Set a time and go!

This is by far my favorite of the 3 (Crossfitters may now it as AMRAP). Density in training is calculated as volume/time. Why is this a great type of training when you’re on a tight schedule? Because the progress in it is either in doing more in the same amount of time, or doing the same faster.

What has worked best for me Is to use a stop watch between 15-40 minutes and get my favorite circuit and go for it. Make sure to take note of your workout: how much did you do this practice? Great, now try to beat it by at least one rep or exercise completed on your next practice (always remember to practice safely though, the numbers will come).

Once you’ve added two rounds, change to harder exercises (usually best to change one at a time).

4. Extreme conditioning on the minute

Kettlebell Swing

Expect a healthy sweat! Photo by John Calnan

This is my favourite for finishers, but it’s a great conditioning tactic if you don’t have time. You’ll need a stopwatch or a timer. The idea is for you to do a set, rest for what’s left of the minute, and start over on the new minute. Kettlebell swings/snatches, burpees and bw squats work great here.

Wrap up

Any of these strategies will work wonders once you apply them, and will let you enjoy the rest of your life as well. They have been proven not only by me but by (at least) thousands who’ve used them successfully for their fitness goals. Just remember to fit them into your goals and you’ll be golden!

So, now that time’s no longer an excuse, what will you say when you won’t do it?

Also, If you’ve got any friends or family that complains for their lack of time, share this post with them, it may help them a lot!

Motus Virtute

The Rest is over: assess and focus

My whole last week was a deloading period. It was great, I feel great, but I was bored. So I ravage my training log and found two important things:

  • My schedule wasn’t balanced. Doing 3 practice days a week with 2 different days (alternating A-B-A-B) was leaving me with one less day. So, to solve it, I’ll be deloading at the fifth week (basically, I’ll be adding one extra week per cycle).
  • I had lost focus of the most basic of movements, and their numbers went down. So, I’ll be GTGing them back up to par (squats, pull-ups and hanging leg raises). This will be done besides my regular training, which includes all of these movements.

This is the real work in your deloading weeks: reassess your training, optimize and start over better, stronger, and better focus.

Restart with new focus. Photo by Fitness First Germany

Restart with new focus. Photo by Fitness First Germany

Motus Virtute,

Manuel

How and when to change your routine (and 3 rules to do it succesfully)

Many of us are variety addicts. We cannot keep to our self-plan for more than 3 straight sessions without thinking that some changes should be made. This is a huge mistake. Why? Because our bodies need time to adapt, they need enough stimulus and enough practice in order to learn new skills. We change because we get bored, because our goals are just too damn hard or because we’re not really committed to them.

What’s the cost to this? We don’t reach our goals, we get frustrated and we simply drop out. Well, if you’re like me, these small hacks may help you change things a bit, while keeping focused!

How and when to change your routine

Just a small change, as adding weight may spice your workout right up!

Just a small chante, as adding weight may spice your workout right up!

Photo by Drew Stephens @ flickr

Test yourself every cycle

By this I mean, either before or after your deloading period, test your max again. Test yourself on your next progression. Test yourself in whatever way you may like. This will help you adjust your practices, will keep you honest and will give you a great sense of achievement every time you nail it. Besides, nailing any type of PR feels badass.

Do the same but different

Sometimes, making some small tweaks to your regular practices will spark your training again. Maybe even help you crack some plateaus. Just change an exercise to one of its variants and try it for a couple of cycles (maybe one).

Play/have fun

Get Creative. If your sole focus is always your goals you’re going to break. Athletes have their game days to keep them focused and having fun. Most of us, after high school, don’t really have this. So, you’ll have to play on your own way (just get your kids or friends to play with you, embrace the ridicule). Believe me, this can be anything that can get you to laugh while moving.

Besides, unless you’re a pro, who wants to get bored doing something that they don’t have to do.

Try something new

In addition to what you’re already doing. This may be a new exercise, a new activity, a new whatever related to your fitness. Just remember to keep your recovery in check!

Prioritize

This one’s probably not the best of all of my recommendations, but, the reality is that some days you’ll be more motivated and determined than others. Some days you’ll simply want to skip your practice. So, keeping your goals in mind: Which is more important? If you have only one goal ask yourself what portion of your practice is central, and which is accessory? Choose accordingly.

A Small Warning

Before you start changing everything up, it’s very important that you remember that consistency is key to all programs. So, even

The handstand a great exercise

The handstand makes a great addition to any regime. It also works great as substitute for military pressess.

though I’m suggesting you change some things remember these three basic rules:

1. Don’t make changes until you begin a new cycle: It may be tedious, but keep on doing what you’re doing. Believe me, you’ll regret it later.

2. Remember DO THE SAME BUT DIFFERENT: Don’t alter anything too much. Change a hip hinge for a hip hinge (say deadlifts for single leg deadlifts or deficit deadlifts), a press for a press, a pull for a pull, etc. Be specific here. Make the changes subtle.

3.Introduce new things one at a time: This will help you test them, and see the effects these have.

Just remember why you’re doing each and everything. Keep your mind on your goals and why you want to achieve them, it’ll make it a lot easier!

So, any of you guys have been using any of these hacks? Please, share with us!

Motus Virtute,

Manuel

3 reasons women should train heavy and the rockstar(-ish) body

Push-ups, a great excercise for all levels of fitness.

Push-ups, a great excercise for all levels of fitness. Photo by Christopher Haugh

So I’ve been talking with a friend of mine the other day and she told me she wanted to get back into fitness. Something about being afraid (I believe her, she’s special) that her boyfriend may leave her for a youger, perkier model. But, apart from telling her how stupid this thought was, when I told her what excercises and loads she had to do she freaked. So, even though this has been more than just talked about, I think it’s good to clarify the myths of strength training for women.

Strength equals tonus

So you want to be perkier, and harder, get your ass up and stop any kind of flapping in your arms? Well, you’ll have to tone up. The best way? You got it right, regular training with heavy weights. This builds residual tension, or, as we see it afterwards: a harder muscle even when it’s relaxed.

Strength equals a better figure

Just as consistent as gravity, a well-trained body, able to move and resist heavier loads will be better built. Yes, there will be a small hypertrophy (really small) but it will be in all the right places (more on this later). A stronger body will be better built, have a better posture, be more graceful and move better. And, even though it goes beyond the scope of this blog, a better posture and movement implies a better body language, and, according to studies, this correlates directly with self-esteem confidence and happiness.

Heavyweights will NOT bulk you up

This has been proven over and over again: Women’s lack of testosterone won’t allow you to naturally develop a bulky muscle mass. There will be hypertrophy of course, but it will all be on the right places and as long as your body continues to adapt. You’ll see better shaped legs, rounder shoulders, fuller buttocks and a better built arm than you’re used to; but these gains will be so small that only each woman will notice on her own body (if we men can’t notice a three finger haircut, trust me, we won’t really notice you’ve gotten bigger, only hotter). So, girls, take it easy, we won’t notice you hulking out ;).

So how should women train? Enter the Rockstar(ish) Program

Not long ago I read about certain numbers (probably arbitrary) that, if a woman could lift in the Deadlift, Squat and Pull-up she’d have a Rockstar body. I don’t know if the numbers are right, but I agree that these will improve aesthetically and healthily in general. So, we’ll focus on 4 movements.

Deadlift

Regular deadlift done 5×5. Once you get 5×5 in a given weight, add at least 2,5 kg (5lbs). Start with, at least 33,3% of your bodyweight. If your flexibility isn’t enough to do a full ROM DL, start on pins, and progress to the floor WITHOUT adding weight.

Goblet squats

Most women I know will do well starting with the GSquat, it almost always insures a good, safe and correct

Squats. A staple excercise for both form and function.

Squats. A staple excercise for both form and function.

movement. Here you should start rather light, once you get to a 5×5, add some weight. 2,5kg’s sound fine, but maybe go by 1,25kg increments as well (2,5lbs).

http://www.youtube.com/watch?v=M3ZxSMxK0EQ

One-arm military press (OMPs)

A unilateral exercise will allow you to still work your core while you’re doing your OMPs. Remember to really drive your legs to the floor and grip it with your feed, squeeze your glutes and create some intra-abdominal pressure to keep your spine safe. You should start light (around 5kg’s will go well for most women) and add 1,25kg once you get your 5×5. Start on your week hand.

Pull-up progressions

Most women (and men as well) I know couldn’t do a pull-up if their life depended on it. So you’ll start with an easier step. Just remember, pull-up progressions are a lot harder than they seem. Each progression has a big jump in difficulty (coming later as well). But for the video, here’s one to be impressed at.

Always remember to go adjusting any program as you move forward to see what works and what doesn’t. My friend will be starting on this next week, I’ll make sure to keep you guys posted!

Motus Virtute

Active Rest: the importance of deloading

The importance of deloading

Recently I’ve been feeling overly fatigued. I was feeling stiff, hard and tired. So, of course, I went over my training log. Lo and behold, the answer was staring right at me: I haven’t taken a proper deloading week for the last 4 months. Big mistake. BIG MISTAKE.

Deloading is not an excuse to not practice

Deloading is not an excuse to not practice. Photo by Fabio de Albuquerque Vialba

Deloading is crucial for any program (a key aspect in programming as I mentioned in my last post SECOND STEP). On this week you’ll rest, recover and lock-in your progress. While reading one of Pavel’s books (the original RKC – The Russian Kettlebell Challenge) he stated that one of the most effective ways to build strength is to practice moderation when considerably fatigued.

Basically your Deloading template shouldn’t be too hard to manage. I’m partial to the 50% in volume school. Others have thrived through 50% in intensity; some even with 50% of both. Whichever makes the most sense to you; all schools have something in common: It’s not the same as not doing it. This week should not be seen as a “no work out week”. That’s not the point and it will be detrimental to your gains.

The importance of Deloading is intimately tied with the importance of rest. But that is material for another post.

Hope you’ve found this article helpful in your quest for fitness and health!

Motus Virtute

Manuel

I hate aerobic training and the secret of naturally lean people

Many of us hate aerobic training. Me, personally, I find it tedious, boring, long and with very little gains for the time I have to

Bike riding

Aaaand keep going and going and going and going…

invest in it. It’s not fun and I have many other protocols for fat-loss that are both more effective and a lot more fun.

I usually find aerobic training easy (it’s kinda the point usually), and I don’t really enjoy doing over 15km (which takes well above an hour) of jogging, light running or brisk walking. And most of all, I find it extremely and annoyingly boring as hell (did I make the point already?). So, I’ve been thinking about how I could make it easier to the mind, and reap the same benefits (besides getting a google glass to watch tv while I jog, or buying a stationary bike for my tv).

First, let me say that aerobic training is important. It’s development will have results in heart health, respiratory health, your immune system, all sorts of benefits for the blood and your muscle recovery and endurance will be boosted as well (as long as you do it in a progressive and smart way). Not to mention, your mind fortitude, patience and body composition will change dramatically once you start. It’s boring, but beneficial.

So, back to the question, how to do it without wanting to bang our heads against the pavement or wall? Let’s take a look to what most “naturally” lean people do. Here comes the big reveal, the astounding secret, roll drums and whatnot.

The secret of naturally lean people

They have a more active lifestyle (I know, where’s the special fruit? The secret exercise? That thing all over the internet that doctors and trainers don’t want us to know?). I’m of course referring to regular people and not those few genetic freaks we all love to hate.

Thing is, in this case, both fat-loss and aerobic training take place at the same time, people just don’t call it training, they call it travelling or whatever. It may be going by bike to work or walking from point A to point B, playing with your dog, your children, your nephews. It’s simple, they move more, and that, has a result in fitness, happiness, and their guts and asses.

Simple hacks to be naturally lean

Then what should we do? The simple answer would be to move more. But that’s not why you’re here. So ask yourselves the following questions:

  • How do you go to work or school? Can you replace that with walking or a bike?

    bike riding, aerobic exercise, lifestyle change

    Just small changes, like going for a ride with your kids will yield great success!

    Photo by TimothyJ

  • What do you do on your weekends? Are there other more physical activities you may enjoy?
  • Stop using your elevators and walk the stairs (if you live in a tall building on a higher floor, start in increments, simply add a floor every day or two).
  • Use your imagination (mine’s busy with rainbows and unicorns)

Personally I walk at least 3km (a mile aprox) a day, and I try to do it in a brisk and quick pace, and I’m seriously thinking of starting to use my bike (it’s only 15km each way).

What small changes can you make that may give you some bigger benefits?

Motus Virtute

Manuel