The Best Workout For You, Is the One You Are Willing To Do.
I love to train, I really do, but there are three things that put me off when I mentally prepare to train.
- It will be boring.
- It will feel too hard.
- It will take too long.
When I think about exercise I get mental pictures of how it will feel, and of how much I will enjoy it, or not. What follows is a negotiation in my mind between the id, which wants to stretch out and check Twitter, and the upper ego which wants the benefits of training.
My superego, which is writing this post, has the intention and discipline to find a way to win the negotiation. Here is the solution to my dilemma. I have designed a short attention span training session that contains a single set of exercises with no repeats. This resolves the anticipation of too much boredom, difficulty, and time. By resolving these perceived drawbacks of exercising, my willingness to train is assured, and all systems are go.
As I gain strength and results from this system, I become stronger, more skilled, and willing to add repetition and difficulty, so that I can progress.
I have found over the past dozen years, that a training session made up of a bodyweight warmup, six exercises super-setted as three rounds of each pair of exercises, followed by about 9 minutes of intervals, is the most effective workout design for fat loss and positive body transformation. I have also learned that I have a lot of stubborn resistance to the length and difficulty of this design. The exercise session below is my compromise. It consists of 12 exercises performed straight through as one giant set as follows:
- Suitcase squat 8 reps
- Push up 8 reps
- Romanian Deadlift 8 reps
- Dumb Bell Row 8 reps
- T-Bend 8 reps per leg
- Overhead Press 8 reps
- Calf Raise 16 reps
- Reverse Fly 8 reps
- Standing Leg extension 8 reps per leg
- Bicep Curl 8 reps
- Plie Squat 8 reps
- Tricep Extension 8 reps.
The warmup is simply 4 reps of each movement performed without weights. When I am done with this session I am ready to dance, write, rehearse, or get on with the other tasks of the day. I hope you will try it if you ever experience those days when it’s hard to get willing.
Train on my friends!