Workout Tips: Part 1

Good morning! Today I want to share with you all some workout tips I've picked up over the years that have worked really well for me. Some of these tips are things that I've been taught by other, more advanced lifters, some of them are things I've picked up from reading articles, and some of them are just things I've discovered by my own process of trial and error.

Tip #1: The big one!!
Don't be afraid to lift heavy weights! This is something I've definitley noticed with girls in the gym. Most girls either stick with the weight machines or they only do very basic arm exercises with very light weight dumbbells. I'm not saying there isn't a time and place for some machines; however, I would strongly argue that females need to gravitate more towards free weights...and they don't need to be afarid to make it heavy. Contrary to popular belief, this will not make you bulky. It will help make your muscles more defined and will increase your resting metabolic weight. The benefits are endless. Once I started lifting heavy weight, I noticed a huge difference not only in how I looked but also in how I felt. My clothes were looser, I wasn't nearly as tired, and the increase in self confidence I felt was amazing.

Tip #2: Don't spend so much time on the treadmill, eliptical, etc.
http://articles.elitefts.com/training-articles/women-running-into-trouble/ This article, which was written by John Keifer and posted on EliteFTS.com about a year ago perfectly sums up my second tip. Day in and day out while I'm at the gym, whether I be working or doing my own workouts, the scene is the same: The exact same people on the exact same cardio machine every single day. They work hard, they sweat buckets, they're red in the face, but their physique never changes, if anything, they only look a little pudgier around the midsection. Not too long ago I was one of those people. I ran anywhere from 5-10 miles a day, but yet I found as my miles increase, my waistline did the same. Of course, I lived in denial for awhile and told myself the dryer was simply shrinking my clothes, but that wasn't the case. It was as simple as this: all the steady state cardio had destroyed my metabolism. Of course I still beleive everyone should partake in cardiovascular activity, which brings me to point #3.

Tip #3: Try shorter bursts of high intensity cardio (Conditioning)
Instead of the treadmill, I do different things to get my heart pumping. By doing conditiong drills rather than steady state cardio, you can get a more effective workout in a fraction of the time. Conditioning drills will let you think outside the box far more than doing cardio on the machines. Try things like hill sprints, sled pushes/pulls, battle ropes, try some kettlebell swings. There are so many fun and unique things to do and your metabolism will certainly thank you for it!

Tip #4: Don't forget the big 3
The big 3 lifts: squat, deadlift, and bench press. Do them. This is not to be interpreted as leg press, machine chest press, and using only the bar for a couple attempted deadlifts. These 3 lifts have done more for how I look and how much stronger I am than anything; especially the squats and deadlifts. If you don't know how to properly perform these lifts that's completely okay! Don't be afraid to ask someone for help. Ask someone who works at your gym for a few pointers, or seek out a knowledgeable workout partner, or, if your finances allow, hire a personal trainer. Learning how to properly do these lifts will make you progress by leaps and bounds. Also, I'll write a post here soon that maps out the proper form and technique for them as well. In the meantime, here is an article from T Nation that gives you the 15 Commandements for the Big 3: http://www.t-nation.com/free_online_article/most_recent/15_commandments_for_the_big_3_lifts

Tip #5: Watch your diet
Nutrition is a huge factor in this whole equation. I have recently decided to go with a gluten free lifestyle and am really liking it so far. Eating right can be a struggle for many. So many people will go on some sort of diet--and get great results. But "diets" end and once they end the majority of people gain back all the weight they lost, if not more. For me, the biggest thing that helped was realizing that I wasn't going on a diet, I was changing my lifestyle. By calling it a lifestyle change you make it more permanent; it's not something that you're going to quit once you get certain results. It's a change you're making to feel better, look better, and live a long and healthy life. I'm not saying you can never eat that sweet treat you crave, you just have to do it in extreme moderation. If you are going to splurge, the best time to do it is immediately following an intense weight training session. This doesn't mean go whole hog and eat whatever; it means occasionally you can treat yourself to a portion of what you are craving. Also, on a side note, avoid drinking soda! It is not only packed with sugar and empty calories, it is also a health hazard; this also includes diet soda. My advice is to completely stay away from all of it. I used to indulge occasionally with a Dr. Pepper or Cherry Coke, but after reading this article I have not touched one since: http://www.projectswole.com/diet/20-reasons-to-never-drink-soda-or-diet-soda-again/

Tip #6: Find things you enjoy
Enjoying your workouts and making it something you look forward to is so important. If you despise everything you do in the gym you either won't give it your best effort or you'll fall off the wagon...two things that will hamper your progress big time. I do think there are certain exercises that should be done even if they're not necessarily your favorite (i.e. the big 3, assisted or regular pull-ups, some form of rows) But just remember there are variations to things. If you're a beginner and find that you aren't quite ready to use the bar for bench press that's ok; try dumbbells! It's a great alternative and is most definitely beneficial. Don't like doing seated rows? Try bent over bar rows or one arm dumbbell rows. There are lots of exercise variations. You shouldn't torture yourself every workout by doing things you really don't enjoy. Do some research and just experiment in the gym and find exercises that you find fun and challenging.

Tip #7: Please never do crunches!!
Ohh crunches. The miracle exercise. Do 500 a day and in two weeks you'll be able to wash your clothes on your stomach. Not so much. Here is an article called "7 Ab Exercises that Actually Work" http://www.t-nation.com/free_online_article/most_recent/7_ab_exercises_that_actually_work
Crunches are not only harmful for your lower back, but they fail to actually work your abs effectively. Try some of the exercises in the article; they get down deep and work the transverse abdominis, which is going to give you maximun results.

Tip #8: Always remember to recover
Recovery is huge. I've talked to people who say they train hard 6-7 days a week. For me, lifting heavy 4 days a week is plenty challenging. Take time to stretch and let your muscles recover. You'll be amazed at how much better you feel and the increase in results. I love foam rolling as part of my recovery. If you have never used one I would highly reccomend trying! It will hurt but you'll be able to immediately feel the kinks being worked out of your muscles. Stretching is also something that seems to be very neglected. I, too, am very guilty of this. I've been getting better because I can see such a major difference when I actually do it. It only takes a few minutes to do recovery and I promise it will help you. It will not only increase your flexibility but you'll see improvements in your lifts as well. In addition to stretching and foam rolling, I reccomend taking salt baths and using a massage stick. These will both leave you feeling very relaxed and refreshed!

Alright, kids! That's all for now. Remember these 8 tips when you workout (and after you workout, too!) If you have any questions or comments please let me know. I always love your feedback. I will leave you with a motivational quote that I really like; enjoy!!