Fitness is a two way path, progression or regression.  There is no such thing as maintaining.  The up or down paths can move extremely slow but everyone is either improving on worsening their physical condition. 

I decided to post this entry because I haven’t posted in a long time and because this topic deserves some attention.  You have to pay rent to be fit.  What’s the currency?  Time, effort, research, healthy eating, pushing the limits, and certainly consistency.  I am behind on my rent by about 8 months.  I have done enough to slow the regression but it is still happening.  Maybe I’ll start on the path again, anyone want to join me?

So I had an awesome Birthday and great nine day vacation all wrapped into one…..  So what did I do? I ate food like every meal was my last meal.  The outcome?  I  gained 16 pounds and a nice round belly.  Am I worried? Nope.  Two facts keep me confident that I will soon be 150 again (Saturday I was 166 and Sunday I was 163, probably mostly water weight).  Fact 1. I worked out 7 of my 8 designated workout days.  Fact 2.  I  know how to adjust my diet to accomplish  my goals.  So below is a picture of me not flexing and flexing my abs.  Lets see how long it takes for me to get back to my bragging weight.  My goal is to post a progress picture once a week untill I hit 150.  Stay tuned during the process, I will be posting my daily workouts.

All workouts are not created equal.  What does this really mean?  Exactly what it says, not all workouts are created equal.   It took me awhile after I started working out to realize some days in the gym are going to be better than others. 

When an individual begins working out there will be rapid improvements.  The early stage improvements can set unbelievably high expectations.   I have two experiences with starting a fitness program, once when I was younger and about two and half years ago.  Both times I hit sweet spots in my routines where it seemed like I was going up ten pounds every week in all my large compound exercises.   During these times I started doing calculations and planning,  thinking bench pressing 300 in no time consisted of some simple calculations.  Well needless to say that was not exactly the situation.

I soon realized after I started hitting certain levels improvements had to be apart of a plan.  Meaning weeks I got less and didn’t eat right or drank to much my workouts suffered.   Stress from work and mental exhaustion also had a negative impact on my workouts.   The key through all this was to keep working out.  Some days I couldn’t push as hard or do as many reps.  I couldn’t lift as much weight but I could keep working towards incremental improvements.  

My workouts that were down in the dumps were the workouts that have helped me stay slim and gain more definition.   The tough workouts I pushed through have helped me gain better overall strength.  

Just remember all workouts are not created equal.

Chest Day: always my favorite workout day of the week. Every since I was a little kid I wanted to bench press with my dad and got my first chance when I turned 12.  From that day on most of my workout focus has been on upper body push exercises.   Below is an example of a workout I may do:

The Workout:
Flat Barbell Bench Press
3 – 6 sets
8 – 12 reps
Incline Dumbbell Press
3 – 6 sets
8 – 12 reps
Cable Chest Press
3 – 6 sets
8 – 12 reps
Dips / Weighted Dips
3 – 6 sets
8 – 12 reps
Cable Tricep Extensions
3 – 6 sets
8 – 12 reps

The Workout Explained:
So, when you start out do at least one of your bench press sets as a warm up (that goes for any exercise you may do first).  It is important to do to warm up so your muscles can get ready for the workout ahead of them.  I usually do large compound movements at the beginning of my workouts.   I do large compound movements first because they work the most muscles.  For example the triceps and the anterior deltoids are stabilizing muscles for the bench press.  When these two muscle groups are fresh it allows the ability to lift more challenging loads versus doing the bench press after those groups have already been fatigued.  The simple design of this workout is built to get the maximum work from the larger pecs and smaller triceps in such a way to allow for the most benefit.

Be smart during your workouts.  Push to the last rep that you can successfully do without hurting yourself.   Whenever possible workout with a partner that can spot you.  If you workout alone at a gym ask one of your fellow patrons for a spot.  If you workout at home alone know your limits.  Be safe during your workouts to avoid injury.  Fitness is a marathon not a sprint.

“Go hard or go home”, is a very interesting saying that is most likely meant to be encouraging. Even though the intention is good the impact can probably be harmful. 

For the beginner going hard could truly just mean the act of going to the gym.  Making exercise a part of a daily/weekly schedule should be the first step in the journey to fitness.  If a fitness newcomer skips straight to high intensity the chances of discouragement increase.  Discouragement appears in numerous forms, some which are: extreme soreness, no immediate results, injury, and confusion.  If a discouraging factor takes hold earlier on it could end all the good before it begins.  So, once the habit of exercise has been established it is easier to turn up the intensity. 

In the midst of of the excitement and motivation to workout it is key to learn and know one’s body.  The knowledge will help with applying the appropriate amount of intensity during a workout.   Enough intensity to facilitate improvement but just shy of injury.  The best way to judge the intensity of a workout is to compare it to other workouts you have completed.  Push yourself past your last recorded results.  Give it all you can.

So instead of going hard or going home.  Always go and put in work.