Is More, Better In The Gym?
If you work harder in the gym will you get quicker results? Will you look better even if you don’t change your eating habits? Is working out for three hours better than just one?
I had a conversation with a member a few weeks ago that I found to be pretty interesting. We were talking about the ongoing Jacob’s Ladder challenge (how many feet you can climb in fifteen minutes). He told me that he was currently number three up on the board, but wanted to see if he could get up there next to the number one contender. He went on to tell me that he pushed himself hard every time he was at the gym, but still wasn’t happy with how his physique looked. He said his eating habits weren’t as good a s they could be and he still wanted to lose a few pounds. I asked him this question. “If you HAD to choose, would you rather be the amazing guy in the gym that everybody looks at and says, he’s a freaking animal; just watching him work out makes me tired, or the guy who has the perfect physique?” He paused, seemed a little stumped by my question and then said, “I would want to look the way I want to look.” I asked “Would you still work out as hard if you looked the way you wanted to?” He said, “No.”
Many of us want it all, don’t we? We want good health, great workouts, and a show stopping physique. Is it possible to have all of these things without killing ourselves every time we’re at the gym?
| The Ritual |
| Most of the people I see at the gym are there to complete a ritual instead of a workout. By ritual I mean the act of showing up at the gym and doing the workout plan for that particular day. They go through the same old workouts like spaced out zombies dragging themselves from machine to machine, grunting and groaning, trying to tap into energy that just isn’t there. |
| It’s Time To Change |
| Spending hours going through the motions of simply being at the gym without truly putting in the effort just doesn’t make any sense to me, especially when you’re not making any progress. To many, ignorance is bliss.
I understand from experience how hard it can be to break routines that you’ve been doing for years in the gym. However, if your workouts haven’t produced any real results for weeks, months or years, why would you think that they are going to start working now? |
Effort Makes a Difference
Your workout is only as good as the effort you put into it and hard work comes in different degrees. Hard work for you may be easy for me and much of it depends on the physical shape you are in. Give it all you’ve got every time you hit the gym and you will be one step closer to reaching your fitness goals.
Set a Goal
Whether it’s to gain ten pounds of muscle, lose twenty pounds of fat, or run a marathon, having a goal to strive for is essential. On the days that you’re feeling unmotivated, think about the end result and how good you will feel when you get there.
Keep a Workout Journal
Failing to plan is planning to fail. Have a plan before you hit the gym. Don’t hum and haw about what you’re going to do when you get there. Keep a workout journal with you while you work out so you can write down everything you do (sets, repetitions and exercises). Chart all of your workouts so you can start to make true progress.
Eliminate Distractions
Distractions will only slow you down! Leave magazines, cell phones, and friends (that only want to socialize) in the car or at home. Wear your headphones to help keep you focused and let other gym goers know you mean business while you are there.
It’s All about Mindset
Some of you truly don’t like working out. I get it. Regardless, keep a positive mindset! A negative attitude will only hold you back from reaching your goals. Instead of dwelling on the sweat, fatigue and discomfort that comes along with working hard, focus on the bigger picture. Think about how good you are going to feel, how great you are going to look, and all that you have accomplished.
What does intensity truly mean?
When you exercise intensely, not only do you burn excess calories during the activity, but you’ll continue to burn calories at a higher rate even after the workout is finished.
In most cases, intensity can be described as one’s perceived effort, but when it comes to lifting weights in the gym, intensity refers to the amount of weight lifted. When you increase the work load (the reps, weight and less time between sets), you increase the intensity. It’s as simple as that. In regards to aerobic exercise (I’ll use running as an example), sprinting on a treadmill is obviously far more intense than jogging. Doing as much as possible, as close to the maximum exertion you can put out, is intense.
Why does intensity matter?
Intensity matters because oxygen consumption correlates directly to calories burned. When exercise is introduced into the mix, we consume more oxygen and therefore burn more calories. Are you more out of breath after walking or sprinting? After lifting a five pound weight or lifting a twenty five pound weight. The harder you push yourself, the more oxygen you require and the more calories you will 
burn.
The Bottom Line
It’s the “more is better” mentality that has been branded in the back of all our minds as a result of decades of misinformation being fed to us by various publications. More isn’t necessarily better and it won’t always get you quicker results!
There isn’t just one right way or one path that will lead you to your goals. If you’re not getting results, you need to take a step back, take a look at what you’ve been doing and try a different approach.
When you feel like throwing in the towel, think about the opportunity cost of not working out and how it can affect your health, self- image and self-esteem. The consequences of skipping a workout are much greater than the effort that it takes to hit the gym and turn your life around. So suck it up, get to the gym and get moving!
Did you or someone you know become noticeably healthier, stronger, leaner, and more physically fit from a new commitment to exercise? Go to Champions Fitness-Center on Facebook, request us as a friend and share your personal success story! Inspire others to get in shape! We want to hear all about it.
I am currently certified by the National Sports Conditioning Association, Apex Fitness Group, and the International Sports Science Association. If you have a question and/or topic you would like me to discuss please e-mail me at isellgraphs@aol.com. If you would like to set up a free consultation with one of our certified fitness professionals please call Champions Fitness at 452-5522.
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