Mr.Motivate your own ass
So the world has changed, literally overnight.
There’s still some constants, however; Johnson is still an oddball and Trump is still coming out with genius ideas AND you still have the opportunity to keep on top of your training. The only difference is that it’s done at home now instead of in a gym.
The positive to take from this is that you’re still able to train, you’re still able to get a full body workout and you’re still able to do it with minimal equipment. You can still stay motivated with your training ( And super secret point; you’re fitter than you gave yourself credit for!).
If anything, this pandemic is forcing the trainers to realise that they’ve been lazy in some places and let the commercial gym equipment take over the training. They’ve forgotten that the fundamental underlying focus is and always should be the following.
Posture
Technique
Movement
Resistance
In that order. Resistance is the last thing you should be focusing on.
Take the below information, apply it, work on it and I guarantee that you’ll be able to stay motivated and even in some cases be more productive with your training.
If you’re too lazy to read below then have listen to a summary of it on TodayFM here
Realisation
If you’re to look at the 4 points you’ll notice that you can do the first 3 without any weight and therefore in your own home. Resistance is a bonus and any resistance, no matter how light can actually be used to a huge benefit.
So, with that in mind your underlying focus should always be the top 3 in the list and then (and only then) introduce resistance. Resistance comes in the form of any weight you can hold or load bear comfortably. The aim of it is literally to make you heavier so that your muscles are taxed at a higher level and therefore get a quicker ‘return on your investment’. If you have the first 3 steps down perfectly, and can maintain them, then just ramp up the reps until you’re in the ‘return on investment ‘ territory .
Take the Queues and Apply them
Trainers are most effective when they’re standing over you watching your technique, weight placement, exertion etc… but with the situation we’re in now they’re no longer able to do that. Using the medium of online sessions they’re able to definitely orate how everything should look, feel and work but without the ability to fully watch form and technique. With this in mind you have to channel your inner trainer and take what they’re saying on board and apply it, strictly, to yourself. You should be channeling the inner Drill Sergeant trainer not the ‘take 5 mins and a drink of water trainer’ because nobody ever gets results by being easy on themselves, right?
Quality, not Quantity
Less is more. Again with the above I would rather you do 10 perfect reps at a slow pace than 20-30 reps at a mad cap pace with half assed technique. Focus on the muscles being used, don’t let momentum keep you moving… that’s the muscles job!
Buy in as a Community
The more you interact with a trainer the more you’ll get out of them. Ask questions. Send messages with queries, likes, dislikes, requests. More people will see this and get involved too. Give it some time and you’ve got yourself a right little community going!
Keep it fresh
This is not the time for a specific repetitive routine. You need to focus on keeping the training regular but fresh. Try different workout formats that ultimately focus on the fundamentals of hinge, squat, lunge, press row etc… but are regularly changed up and keep the body, and you guessing.
Get Creative with your Home Setup
Did you just make something? Are you proud of it? Awesome! Do something like that and you’re even more likely to stay motivated and involved. Whether it’s a TRX made out of a bedsheet or a bench built from scrap wood it shows you’re keen, willing and eager to stay training. Hell, throw the dog over your shoulder and start lunging. Use this time to get as creative as possible. You’re at home, nobody can see if you fail!
Take breaks
Right, here’s where people take the message and apply it to the Nth degree…but not you, right?
Take a break if you need it. Now, the definition of ‘if you need it’ is as follows…..
Have you reduced the resistance level i.e; removed the weight and you’re still unable to keep going?
Have you slowed down entirely and focused on technique and posture but are still unable to keep going?
THEN, and only then take a short break, about 5-6 seconds should do it, before getting back into the workout.
You’ll be surprised how little you actually need rest once you’ve got the right level suitable to you figured out.
Remember why you’re doing it
Quite simply you’re doing your training at home for some of, if not all of, the following reasons:
To break up the daily routine
To maintain some semblance of normality
To control what you can actually control
To get your endorphin rush
To get your physical results
To get a break form work/the kids
To maintain your sanity
To flatten the curve
Write them down, stick them on the fridge and you’ll always have a reason to train even when you’re having one of those 'days where you just want to sit on the couch watching Cheers reruns
So, get off your ass, lift something up with perfect posture and technique, put it back down and repeat.