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.
- I think it will be boring.
- The exercises will feel too hard.
- Training sessions take too long.
The Psychology of Training
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 superego 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: Come up with a workout that my id is willing and eager to do.
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.
If you decide to learn this system, you will gain strength and results, become more skilled, and get willing to add repetition and difficulty, so that you can progress. Once you discover the fun and gratification of getting better at training, you have entered the positive cycle of “work and reward.” This cycle makes you eager and willing for the next session.
I have found over the past dozen years, that a program design made up of a body-weight 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.
If you want a copy of the Turbulence Training Program I used to learn how to exercise for life you can find it at my affiliate link: ===>Click Here<==.
Train on my friends!