The Basics and Then Some

Brian · July 20th, 2005, 08:53 AM

Reading through the posts/replies etc. gave me the idea to start a thread dedicated to the basics. I came up with some thoughts off the top of my head that hopefully everyone can take something from and more importantly, can add to. I encourage some past lessons learned and thought and ideas to be thrown into this "exercising basics" thread.

Here's what I came up with:

1) Make sure going into it you know EXACTLY what it is that you are trying to achieve. Too many people make the mistake of asking Joe the Bodybuilder what he does. Believe me folks, that transformation took many years of a regimented lifestyle to achieve. Keep your approach more simple, and have a basic plan of attack. Get FIT first. Can you bench the moon but can't run 20 feet? Can you run all day but can't open a jar of jelly? Is that what you want? Gain mass? Tone down? Both? Figure this out and go from there. Wait to become Joe the Bodybuilder until after you have at least achieved your basic goal.

2) You HAVE to modify your diet if you want to get in shape. Period. If you don't you are wasting your time. America is junk/fast-food heaven. Continue to eat like that if you want but don't wonder why it is that the person looking back at you in the mirror isn't the person you want to see. Truly getting in shape requires a lifestyle change. You will be amazed at how much better you feel mentally and physically once you have purged out all the garbage. I recommend SLOWLY weaning out all of the garbage if fast-food is a big part of your lifestyle. IMHO the reason so many quit is because they take on too much at once. If you slip from your diet, so what? It won't kill you. Does everybody? Except for bodybuilders getting ready for a show, yes. Enjoy the piece of chocolate cake and move on.

3) Know your limitations. Lifting too much to impress the person next to you will get you injured. Imagine sticking to a routine for 6 months and then blowing out a shoulder or tearing a muscle. Think that will set you back? You're damn right it will. Imagine pre-injury you were banging up 225 like it was nothing and 6 months later you can barely lift it twice. Discouraging? It is, believe me I know. Stick with what you can do, just make sure that you aren't cheating yourself. If you've got more in you, than do more. If at the end of your bicep routine you aren't feeling any burn, well, you're only cheating yourself.

4) Stick with it. I'll say that again: Stick with it. Everyone gets discouraged and everyone has a bad, listless crappy day at the gym on occassion. You, me, Joe the Bodybuilder...everyone. LET IT GO. Forget it and try again the next day, but GO BACK. Gains in muscle and losses in weight will come in peaks and valleys, but they will happen. Make the routine as much a part of your life as breathing. Eventually you will HATE the days you miss a workout. If you need a day off, take it. Just don't let that day become everyday.

5) Do the exercises properly. This has to be the singular, most common mistake I see at the gym. People not using proper form, using other muscles to "cheat", doing repetitions extremely fast, etc. Do the exercise the way it was intended. Try and make it a fluid, constant motion. If you are arching your back trying to get up that last barbell curl, than set the weight down and be done with that set. When I reach exhaustion at any given exercise and I can no longer do the rep without "cheating", I stop. It prevents injury and prevents bad habits.

These are some basic rules to follow that I hope everyone can use.

Please feel free to add to them if you got any.

Good luck!

Copyright HarleyRider Enterprises 2005. All rights reserved. (kidding)

PortlandCardFan · July 20th, 2005, 09:00 AM

Write your goals down and print them out.

Put them everywhere to remind yourself what you want to accomplish.

Make goals reachable!

HR is right I was so PO'ed during my vacation because I missed working out. The good thing is I really need the break. So with that after working out for 3-4 months take a 3 or 4 day break.

cards 24-7-365 · July 20th, 2005, 03:20 PM

1) Goals - like PCF said must be attainable. If body fat loss (transformation) is what you desire - take a digital picture of yourself from front, back and side - sometimes pictures really have a way of making you look at yourself in a honest way. Post the picture on the fridge or keep in somewhere where you will see it. Retake pictue every month and compare.

2) Throw out the scale. Measure your progress on how you feel, how you look, the way your clothes fit and the compliments you get from others. Often times people get too frustrated by lack of movement in the scale (often a result of gaining muscle mass) and give up.

3) Get a partner. Get a workout partner or a weight loss partner or post your daily workout in this forum - anything that will make you more accountable. A partner is best though as you can share the ups and downs of changing your lifestyle and body.

4) Rid your life of all saboteurs (sp?). Or at least sit down and explain your goals and reasons for your goals to them. How many of us have a spouse or SO, a parent, a friend or co-worker that calls us crazy becasue we watch what we eat or go work out. Communication is very important if this person is really important to you.

5) Live by the 90% rule. In diet and exercise we can't expect ourselves to be perfect. After all, life happens. You might have a business luch, Grandma might have made your favorite apple pie or you have the family cookout or it is Sunday and the Cardinals are in town and all your buddies are having a big tailgait gathering. If you eat well 90% of the time and make it to the gym 90% of the time on your scheduled days - you will make progress toward your goals. (As long as that tailgait party which you consider your "10%" cheat - doesn't turn into a 12 hour, 15 beers and all the food in sight type of day)

Good thread!

NSD_Blonde · July 24th, 2005, 01:18 PM

My little blonde head is swimming!!!

: popsanotherjuniormint:

Hey, it's a low fat food!

Seriously, this is a great thread--thanks!

phillycard · July 28th, 2005, 11:45 AM

I've made the mirror an ally. I used to hate looking into it, but now I keep a visual reminder of just how far I've come since I got serious about working out.

Linderbee · July 28th, 2005, 01:09 PM

I am going to try something. I have mirrored closet doors in my room. I'm going to mark a spot on the floor, and have my husband trace my body outline onto the mirror. I'll do it every month and see if it changes. If it doesn't, then I know I need to adjust somewhere, if it does (to the good), then it will be motivating to keep going, and if it does (to the bad), I'll break the mirror.

Brown_Blood · July 30th, 2005, 06:06 AM

Quote:

Originally Posted by Linderbee

I am going to try something. I have mirrored closet doors in my room. I'm going to mark a spot on the floor, and have my husband trace my body outline onto the mirror. I'll do it every month and see if it changes. If it doesn't, then I know I need to adjust somewhere, if it does (to the good), then it will be motivating to keep going, and if it does (to the bad), I'll break the mirror.

If you have a digital camera, you might also try having hubby take a pic of you that you can hang by the mirror so you can compare where you were and where you are to see your progress.

The Basics and Then Some

The Mirror Is Your Friend!!