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Today I want to discuss 3 keys to a successful workout.
1) Make absolute certain you have a game plan on paper.  Write down your workout before you get to the gym.  Go over the weight and reps you will be using.  Make sure you have all the exercises listed in the order you will perform them.  Go over your last workout similar to this one and have your plan reflect a progressive approach (more weight, more reps, more sets, less rest between sets etc).  Within this game plan have some wiggle room.  If you get to the gym and someone else is camping on your equipment have a back up exercise planned.
2) Effort, Intensity, Sweat Equity…  Give each workout your best effort.  Focus on the task at hand.  Focus on recruiting the desired muscle group.  Staying in the moment.
3) Form and controlling reps.  I definitely believe in the value of performing all your repetitions with control on both phases (concentric,eccentric).  Of course all this control within a balanced approach.  I am not advocating super slow training, just control the reps.  I like to tell clients to keep rep speed at about a 2 second cadence on both phases.

So there you have it 3 vital components to a great workout. Have a detailed gameplan with a backup plan. Work at high levels of effort which hopefully would be an improvement in performance through evidence of your journal.  Finally, control your reps in a way that you would recruit the desired muscle group not moving weights from point A to point B.

Have a Great Day and Stay Strong,

Michael

Check out my coaching program HERE

Having great friends to hold you accountable during your journey is a huge element in achieving your goals.   In a world where everything around us is centered around overeating and lack of exercise you must have a good support system.  Even if its just one good friend to share your goals with.  Seek out a good support system and find things that will keep you motivated.  I know for me I like to read motivational books or blogs.  Stories of achievement despite the odds being stacked heavily against that person.  Some movies can be very inspirational.  My wife makes fun of me but you just can’t beat the Rocky movies.

Find friends, books, movies,websites and other sources of information that will keep you going when the going gets tough.  Getting through those tough times are much easier with this support.

Have a Great Day,

Michael

Don’t think about things too much, it will get you in trouble.  Over thinking your strategy will often confuse you.  Develop a logical plan and take action.  Keep your plan balanced and get busy.  Acquiring more knowledge is often not the problem.  Taking action is.  Get to it.

MT

As I approach this year of training for WNBF shows I am reminded that to achieve huge goals it will take a HUGE Effort.  I can remember a tshirt I read once that said,”All It Takes Is Everything You Got!”  Isn’t that so true.  Stop looking for the easy way.  Big goals are going to take a big effort and often times that big effort is much larger that anticipated.  When you get there you will be the only one left standing and that will be worth the Huge Effort.

Have a Great One,

Michael

I have mentioned this many times but deserves mentioning again.  Writing down everything relating to your exercise and nutrition program is key to achieving your goals.  As I work with clients through my online coaching program I stress with them the importance of journaling.  Especially, nutritionally when we are concerned with getting really lean.  You must know what is in the foods you are eating.  You must record foods, protein, carbs, and fats in those foods.  After several days of journaling you will find that journaling gets much easier and suddenly you are much more aware of what you are putting in your body. 

Action Step

Today, get a notebook and write down everything you consume.  When you get to a computer look up all those foods in an online database.  Record protein, carbs, and fats for all those foods.  Do this for a month.  I promise you will lose weight.  Do your best to consume foods that are low in saturated fats, low in sugars,and consume small portions of protein with each small meal.  Preferably 5-6 small meals per day.  If you get hungry eat more clean food.

Just do it no matter how painful it is to write things down.  DO IT!!

Have a Great Day,

Michael