Hoi taught me about lifting and life as I prepared for the Commonwealth Championships with the Niagara Powerlifting Club. Below, he shares some of those lessons: There are no short cuts. If you think it will be easy, stop reading now. But chances are that if you have made it this far, then you are in it for the whole deal.
Hard work is not a bad thing. In fact, you will find that those that work the hardest are usually the ones that succeed. Beyond hard work, here are some other crucial elements you can apply to your training and help you get ugly in the gym and look pretty out of it.
Commitment Make a commitment. I am constantly telling the guys in the gym to pick a contest and send in the entry because it is one way to commit to a goal. However you chose to commit, the goal becomes tangible and real. And ideally, you should have a target date for when you want to achieve this goal. When there is an actual date that you are working towards, it is easier to plan training and diet.
In fact, it is extremely real when you make financial arrangements like hotel and flights. Any goal worth working for will bring with it anxiety and opportunities to give up on the goal. Making a commitment helps you see things through to the end, no matter what. Focus Look around when you are training sometime.
Who is reading while riding the bike? Who is watching television while running? God forbid, who is talking while doing a heavy set of bench presses? These are the people who are unfocused and will ultimately fail in whatever goals they set for themselves. Take a moment before training to breathe and focus. We all have very hectic lives with demands from family and work.
Take a quiet moment to think about what you want to accomplish in that particular session and then hit it. I find that women tend to be more focused, but not always able to express that focus. Let out the inner animal. Go to the pros If you are you are new to your particular sport or lack expertise in an certain areas of your training or nutrition, go to a pro. There are tons of professional trainers out there with a myriad of letters after their names. There is much confusion when it comes to selecting one.
This is where reputation and word of mouth is great. Interview potential trainers and get an idea if there is chemistry between you. Some trainers are very loud and verbose; some are very direct and abrupt. Some will challenge you; some will break you down and build you up. Whatever they do, make sure that you are learning and have the ability to ask questions.
The ultimate goal is to educate yourself on what you like and what works for you. They are a huge resource that allows you to learn to motivate yourself. A word of caution: Men love complex training programs much like the love for electronic gadgets.
In the long run, complexity can never be maintained. Your life is complex enough. Find an intense role model Find an intense role model and emulate that degree of intensity. There are not enough role models for women. Yes, there are hundreds of magazines with thousands of fit women athletes, but what I am talking about is somebody that you can see and hear. You may only see the end product and never see the countless hours towards that product.
A very serious and attractive woman lifter came to train one day. I watched the faces of the girls as this woman benched better than most men in the gym. They began to understand the seriousness of what this woman was doing.
They understood what training intensely meant that day. He emphases the basics in his tips: Incorporate one modification at a time If you are just starting out in fitness, it is tempting to get overexcited and do everything at once ie: However, choose one thing at a time and when you can fully incorporate it into your lifestyle, aim for the next lifestyle modification.
Trust your goals to a professional It is a good idea to hire a knowledgeable personal trainer in order to help you reach your fitness goals. Nutrition is key You can train all you want, and you will reap the rewards of a healthier heart, stronger bones and muscles and more. However, how you look is largely determined by following a structured, healthy eating plan that ensures you are taking in fewer calories than you expend during the day while still fulfilling your nutritional requirements.
Train your whole body! You are better doing compound, whole body movements that will burn the most calories and stoke the metabolic furnace.
Sample total body workout A1 20 burpees; minimal rest A2 20 total DB or KB renegade row; minimal rest A3 20 jump squats; minimal rest A4 20 or to failure cobra pushups Rest min.