In today’s issue of FUN, HOT, NO B.S. Fitness Magazine!…
Have you ever felt like you’re going no where with your training efforts?
Do you ever feel frustrated because you just don’t feel inspired, like you’ve lost your training mojo?
In today’s lesson you’re going to learn Chad’s 5 Top Techniques that’ll help you get that intensity and passion back in your training.
Plus in “We Love This!” – if you have a friend or family member who suffers from “skinny genetics” – see Chad’s special presentation explaining how he was able to develop 32 pounds of lean athletic muscle! That’s Chad in the photo to the right. 🙂
I hope you enjoy today’s lesson and PLEASE leave a comment below, we love hearing from you!
VFT – NO BS Fitness!
Ebbs and Flows. We all go through them. There are times when we’re supremely motivated to sweat and suffer through excruciating training sessions. To eat in a way that will help us reach our goals. And then there are times when we struggle even to get out of bed in the morning.
We all hit ruts. I’ve been there many times, and I’ve learned a few techniques that’ll help you get that intensity and passion back in your training that you need to be at your best.
1. Set short goals focused on the process, not the result – then reward yourself.
Start off with really short 1-week goals. Then stretch them to 3 weeks, then a month as things become more routine. But always keep them relatively short.
By focusing on the process, your results will come. If you focus on the result, the process becomes a chore, and we lose a lot of our motivation through discouragement.
Set goals like:
“I’m not going to miss a workout over the next 2 weeks.”
Or even in workout goals like “I’m going to lift to failure in every set this week.”
After the process-focused goal has been completed, you have to reward yourself. It can be as small as a cheat day, a night on the town with friends, or a trip out of town. It’s completely up to you, but get in the routine of following through on your rewards.
You’ll find that you’ll be a lot more focused, and the end isn’t so far away that missing one workout doesn’t seem like a whole lot. It will be a lot if you miss one workout, because you’ll miss out on your reward.
2. Find something that’ll give you a boost
Having two cups of coffee before a workout has been shown to increase the fat-burning process. It’ll also give you a nice energy boost before your training. You may also have a pre-workout shake that you like to take, or an energy drink before your workouts.
I’m not big on relying on artificial – or even natural things to give you a boost – but if you need a nice little kick in the butt, by all means have a cup of coffee!
When you’re in a rut, a quick boost of energy or focus can be the difference between a successful workout, and no workout at all.
3. Know when your energy levels are at their highest
Are you a morning person or a night owl? Understanding when your energy levels are highest is important to maintaining good and consistent training sessions.
Try testing out different training times to see when you have your best workouts. Take notes on how you feel during morning, afternoon, and evening workouts.
Figuring out when the best time to train can be a great way to avoid ‘flat workouts’ and flat periods in your training.
4. You need variation
If you’re going to keep your gains consistent, you’re going to need variation in your training, and in your diet. Try a new workout split every 3-4 weeks. A good program should already have them built in.
If you’re not varying your workouts monthly, your body is more likely to adapt to your training, thus you’ll experience a plateau, rut, and decrease in your results.
You should be incorporating variations in the weights you’re lifting, the reps, sets, rest periods, and even the tempo of your exercises.
5. Cheat and schedule time off.
It can get pretty boring eating well 100% of the time, so don’t. Have a few cheat meals a week. These meals will help you maintain a clean diet in the long run. You’ll be less likely to binge on a bunch of bad foods if you’re quelling your cravings from time to time.
As for taking time off: recovery is as important as training. For those of you trying to gain lean muscle mass, I suggest taking a week off ever 1-2 months. For those who are after fat loss, you can push that to 2-3 months, but a week off does the body – and the mind – good.
It’s tough to take a full week off. It’s a great way to re-charge the body, but even more importantly the mind to have the hunger to train at your best.
Chad’s transformation of building 32 pounds of ripped, athletic muscle in 32 weeks, spurred him to start ChadHowseFitness.com and PowerHowse Challenge: a web site dedicated to helping people get in great shape, building a strong body and a strong life. Chad has helped hundreds build ripped muscle, burn fat, or all of the above, and continues to do so with unique articles that he publishes on a weekly basis.