In our on-going series of ‘Training Secrets’ (we’re really just debunking all of the foolish popular fitness myths out there, but whatever), I have been giving you lucky readers advice on not only how to achieve optimal results in your training, but how to save time too. Anyone who knows me knows that I’m not only a big proponent of educating people on exactly what is going with their bodies, but also on how to produce results!
This is my passion and my profession. It’s a rarity these days to be taught how to perform the basics with perfection. Read that again, there is a lot of power in that statement. As I’ve said before and will say MANY more times in my life – gimmicks and fads do not get real results…hard work on the basic exercises get you results. Okay, thanks for allowing me that – now it’s time to shake up your workouts…try these:
1) Jump Rope — Yeah, I know it has been a couple years since you’ve played Double-Dutch, but trust me, it rocks! In fact, 10 minutes of jump rope burns as many calories as 30 minutes of jogging! The reason is because jumping rope trains everything in your body – agility, posture, coordination, deceleration, timing, core, balance, etc. It’s very easy on your joints, too. If you want to be awesome…get your jump on!
2) Squat — Nope, not on a smith machine or some other exotic ‘n dysfunctional exercise machine. Do the real deal. Start with just your bodyweight and build from there. Form is incredibly important here, my friends. Learn how to perform the squat correctly — if you need help, stop by the gym and I will teach you. Want great legs? Better squat!
3) Rows — There are many ways to do these — dumbbells, barbells, ropes, kettlebells and your own bodyweight. If performed correctly, rows will help you balance out many scapular dysfunctions in your body in addition to strengthening your back. The key to this exercise is to keep your chest up, your shoulders down and your elbows tight to your torso. Focus on squeezing with your mid-back and your scapula. You need to pay as much attention to your back as your chest! Your posture will thank you.
4) Pushups — Not the ones where it looks like you’re having a seizure. No, your body must be completely locked in from the back of your head down to your heels. Everything moves at one time, not independently of one another – you’re not trying to do the worm. Very FEW people actually perform these with awesome form, but you can! Once you can complete 10 repetitions, it’s time to increase the challenge by elevating your feet or hands, adding a weight vest, having your spouse sit on you, using the TRX, whatever works. There are many ways to make pushups very effective. These will do great things to your body. Start on your knees (yeah, guys too) if you don’t have the strength or ability to perform this exercise with proper form. Again, learn to do things the right way and your training will be more effective.
5) Kettlebell or Dumbbell Swings — These are great for developing and activating your upper back, glutes, hamstrings and the all important…hip extension. These take some time to learn, but that doesn’t mean you can’t learn to do them. It means you should do what you have to do to learn them – they really are that productive. They will tighten up your whole backside and have carry-over to many other things in your body. They will increase your overall athleticism, which is a very important quality for EVERYONE. Wanna bring sexy back?
Begin and end your workouts with lots of foam rolling and hip/glute stretches. Have back pain and alignment issues? Better take this stuff seriously! It will truly make a difference in the way you function and feel. So, now, make an honest assessment of where you are this minute. Implement a well-devised plan based on your goals. No matter what that may be, I can guarantee you that everything on this list should comprise the bulk of that plan — that is, if you want to create efficiency in the gym and in your life!
Keeping the North Loop strong,
Rob
