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Training

Workout lesser, talk more

Yes talk more and workout less:)

Yes talk more and workout less:)

 

Talk more, train lesser.

Yeah you read it right. Talk more, train lesser. You are most probably wondering what the hell i am on I’m sure. Nevertheless, i am going to ask you people out there who talk more than you workout? If you don’t already, then you’re doing it wrong. What if i can give you one simple solution to workout less, talk more and have even better results? Sure now your reading through the whole article(smiles). Would you like to know what the secret is to having results working out less and talking more? Do you want to know what ONE word that can make all this happen? Good, we’re on the same grounds then safe to say as I’m all for that as well.

 

Now that ONE word is called INTENSITY. Was it not what you think it was? By training with absolute  high intensity only then can you spend more time talking with family, your partner, friends, job and whatever you do in life that is OUTSIDE the gym. It leaves you training in short bursts and getting your act together. Some of us lost it. We’re wandering ghosts now not having a goal and just coming to the gym doing the same rep, movement, with much lesser intensity, scared to sweat your balls off(you get the idea). It’s ok, i’ve been there one too many times too and every time it happens i know i have to change it up and take my intensity higher. I have spent about four hours before in a cold country trying got feel warm and get my body going only realising that i am taking too much time in the gym and not having enough time for my life outside(and it became an everyday process). Unless you’re a fitness professional who literally worships the barbell and squat racks like a religion trying to find your inner calling, and care more about being a form nazi(me), you don’t have to spend ridiculous amounts of time in the gym.

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Ok let’s get back on the road again, when i think of intensity i think of a cult that is growing and still creeping amongst us like MLM salesman called Crossfit but with more benefits. Now now, calm down as I’m not hating on them but there’s jus something i am still trying to work out on Crossfit. There is one factor why i associate Crossfit with Intensity…its their ball busting and dynamic workouts. Everyone knows doing Crossfit is hell having yourself do big compound and ballistics or just high-powered movements repeatedly even when fatigue sets in and when it does, its most probably time to change the exercise and your CF coach will be a hawk to its prey to you and your next exercise.

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I love that about CF so much that i might consider diving head first into it sometime soon(i wished that was a joke). Intensity can just be someone who is in the zone while working out that you want to give it more than you have only to regret it the next day so to speak. When was the last time that you actually felt that there wasn’t enough air to breathe after your set and that you feel as if you are or were being challenged? A bit too long hasn’t it been?
This program or small tweaks as I’d like to say will outline most of the weak spots for, well, most of us:
Corrects posture
Increase cardiovascular strength,
Increase cardiovascular endurance,
Gain incredible strength,
Increase muscular endurance,
Have more energy for the talking after the gym session,
Lose fats,
Tone up fast
lastly look and feel better than when you started.

 


For those who are working out at least four to six times a week:

Do this before you start your actual workouts

Front squats

Set 1, 10 reps(Light weight) rest max-90secs

Set 2, 10 reps(moderate light)rest max-90secs

Set 3, 10 reps(Moderate heavy)rest max-90secs

Set 4, 10 reps(Moderate heavy)rest max-90secs

Set 5, 10 reps(Moderate heavy)rest max-90secs

..and

Pull ups(whichever grip as long as its not kippings)

 

 

Set 1, 10 reps (rest max-90secs)

Set 2, 8-10 reps(rest max-90secs)

Set 3, 8-10 reps(rest max-90secs)

Set 4, 8-10 reps(rest max-90secs)


 

For those who are working out at least three to four times a week:

Do this before you start your actual workouts

Deadlift(conventional)

Set 1, 10 reps(Light weight) rest max-90secs

Set 2, 10 reps(moderate light)rest max-90secs

Set 3, 10 reps(Moderate heavy)rest max-90secs

Set 4, 10 reps(Moderate heavy)rest max-90secs

Set 5, 10 reps(Moderate heavy)rest max-90secs

Set 6, 10 reps(Moderate heavy)rest max-90secs

Set 7, 10 reps(Moderate heavy)rest max-90secs

Set 8, 10 reps(Moderate heavy)rest max-90secs

Set 9, 10 reps(Moderate heavy)rest max-90secs

Set 10, 10 reps(Moderate heavy)rest max-90secs

(this would be most ideal choice)

Or

Kettlebell Double arm swings

10 reps x 10 sets(heavy bells, if you’re not feeling the second set then thats too light)

Box jumps-mid thigh height

Strive for 10 reps x 10 sets, resting 90 secs max

or

Dumbell push presses(moderate heavy)

Set 1, 10 reps

Set 2, 10 reps

Set 3, 10 reps

Set 4, 10 reps

Set 5, 10 reps

Set 6, 10 reps

Set 7, 10 reps


 

For those who work out once to three times a week:

This IS  your actual workouts

1. Deadlift(conventional)

^Moderate heavy workout^

Set 1, 12 reps

Set 2, 10 reps

Set 3, 10 reps

Set 4, 8 reps

Set 5, 8 reps

-rest 2-3 minutes-

2. Dumbell push press

6 sets x 12 reps

-rest 2-3 minutes-

3. Toes to bar(find a substitute if you can’t do this)

5 sets x 10 reps

-rest 2-3 minutes-

4a. Bent over BB rows

4b. Bodyweight pushups(shoulder width)

-rest 2-3 minutes-

5. “Finisher”

 

Note: Include the fillers in between as well but only after the last set of the exercise before moving on to the next one.

 

 

 

 


 

Active recovery AKA Fillers(Light work done while recovering for the next set)

TGU( very light)

Jump rope- (90secs)

Swings(Hybrid)- Get 25 reps

Rowing machine- 90 secs

^Choose what you can have do very easily without interruption as this will be crucial for time sake.

 


 

Finishers of choice:

Tabatta

I prefer doing(20secs on, 10 secs off x 8 sets)= 4mins. Yes thats just it. Make sure every set of “on” is done with maximal for each of it.

Kettlebells swings (double arms, hard style)

or

Kettlebell snatches

or

Kettlebell front squats

or

Air squats(bodyweight)

or

Battling ropes (My second choice to kettlebells)

or

Dumbells push presses

or

Barbell push presses

or

Cross trainer (my personal choice, you should feel a bit of resistance not too much)

 

Now with all that new stuffs that you would be doing(hopefully), i want to remind you that having checks with how long you are literally spending time from rest to the next exercise to the exercises done etc will play a big role to keeping it all within less than an hour in the gym! Do this for the next six weeks and thank me later.

 

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About Jab

Delusionally Optimistic Personal Trainer and Manual Therapist. Lifetime foodie advocate.

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