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6 Truths About Exercise That Nobody Wants to Believe

Don't focus on the short-term results

  • The goal is not to lose 40 pounds in the next 12 weeks, but to regain your health for the rest of your life.
  • The goal is not to bench press 300 pounds, but to be the guy who never misses a workout.
  • The goal is not to sacrifice everything to get your fastest time in next month's race, but to be faster next year than you are today.

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6 Truths About Exercise That Nobody Wants to Believe

6 Truths About Exercise That Nobody Wants to Believe

https://jamesclear.com/best-exercises-basics

jamesclear.com

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Key Ideas

The basics to succeed in the gym:

  1. Commit to the long-term process.
  2. Don't treat exercise as something to do when it's convenient. 
  3. Great results come from great focus, not a great variety.
  4. Start light and train for volume before intensity.
  5.  Make SLOW progress each week.
  6. Record your workouts. What gets measured, gets managed.

Don't focus on the short-term results

  • The goal is not to lose 40 pounds in the next 12 weeks, but to regain your health for the rest of your life.
  • The goal is not to bench press 300 pounds, but to be the guy who never misses a workout.
  • The goal is not to sacrifice everything to get your fastest time in next month's race, but to be faster next year than you are today.

Focus on the best exercises

People often waste time in the gym bouncing around without any real goal, doing a little bit of this machine and a little bit of that machine

The simple rule that will always guide you toward the best exercises: the more an exercise makes you move, the bigger the benefits it will deliver. 

Workouts should be easy in the beginning

The biggest mistake that most people make is not building a foundation of strength. 

Build the capacity to do the work before you start testing your limits. Volume doesn't have to mean “do sets of 20 reps". You can think of volume over a period of weeks and months.

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Sore Is Not Always Good

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Heavy Lifting For Bulk

One can get stronger by increasing the size of the individual muscle fibers, and by recruiting more of the muscle fiber to work together when needed. 

A bulky body is also considered a negative in certain sports. Getting bulky is a specific, targeted training which includes high-volume exercises, calorie intake, and protein supplements, and cannot be attained by simply lifting heavier weights.

Using Scales

Scales are actually useful in providing you with information about your general progress and direction.

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CrossFit definition

It's a training philosophy that coaches people of all shapes and sizes to improve their physical well-being and cardiovascular fitness through varied and challenging workouts.

Each day, t...

Scalable based on your skill

Every day there is a particular workout prescribed that is completely scalable based on your skill. For example, if the workout calls for barbell squats with 135 pounds but you can only do squats with the bar (45 pounds), then that’s where you’ll start.

CrossFit is perfect for...
  • Beginners to weight training: If you have never weight trained before, CrossFit is a great place for you to start, provided you have a great coach.
  • People looking for support and community: Every CrossFit gym has a really tight-knit community feel to it.
  • Fitness fanatics: The general protocol is 3 days on, 1 day off, but many CrossFitters end up at the gym more frequently. 
  • Masochists: You’ll often be in situations where you use all your effort to finish a workout and continue to push yourself beyond.
  • Former athletes: You get to compete with people in your class and go online to see how you did against the world’s elite CrossFit athletes.

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High-intensity interval training (HIIT)

Any exercise can be a form of HIIT, if it follows a specific regimen where you vary your speeds and intensity when doing it.
Example:

  • Jogging light...
HIIT home workout

HIIT workouts generally only last about 20 minutes, which makes them attractive for busy people (most of us).
A 20-Min HIIT home workout:

  1. Dynamic Warm-up
  2. Bodyweight Squats
  3. Push-ups
  4. Star Jacks (or other dynamic exercises)
  5. Inverted Row (or other pull exercises)
  6. Plank (or other core exercises).
  7. A stretching to cool down.
Calisthenics
Calisthenics

Calisthenics is a form of fitness consisting of different movements that exercise large muscle groups: running, standing, grasping, pushing, etc.
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Get your body ready

Before you start doing any exercises, make sure you're all warmed up.
Do 5-10 minutes of cardio, just to get your heart rate up a bit.
Motivation tip: Listening to music can help you feel motivated throughout your workout.

Mountain climbers

Muscles worked: abs, obliques, quads, hamstrings, deltoids, biceps, triceps, and the chest.
Start off in the standard push up position. Pull your knees up to your chest, one at a time, in quick succession. You want to keep your body in a push-up position all the way through the exercise, so don't bob your hips up and down as you're tucking your legs in.  Do 20 seconds three times.

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