Monday, January 7, 2013

Hackettstown Strength Coach Tips: How to Get Real Results!

With the start of Project Resolution at Activate Fitness the motivation levels in the gym are sky high and the inspiration, that I personally get from my clients, is taking my commitment and excitement to a whole new level!

I have a few clients who have told me they never trained this hard before and it is so much better then just going to the gym to jump on the treadmill.

Look, most people do not know how to get real results as fast as possible and most people can't stand the boring atmosphere of a Big gym, and they quit before they ever get a chance to truly start making progress!

Below are 5 tips that you can use RIGHT NOW to get on the highway to success in the gym!

1. Write down your goals!

Don't just write them down.  Write out 3-5 ACTION steps you can take right now to help you get the job done. If you write "Lose 20 pounds." You need to be more specific.

Try this: I lost 20 pounds in 6 months.

Then write the steps you took.

1a. I wrote my plans down with specific steps and a deadline.
1b. I only ate meats and vegetables 90% of the time.
1c. I weighed and measured my food.
1d. I exercised 4 times a week.

Planning this way will help you understand what needs to be done and help keep you accountable to the achievement.

2. Train for Strength.

Whether you do CrossFit or Zumba or Jazzercise or you're a Cardio Queen- train for strength.  Do the upper body movements like Push Ups, Pull Ups, and Presses, Pushes, and Pulls of all kinds.  Do the Sandbag squats, the barbell deadlift, and walking lunges.

Strength training creates an environment in your body that the grand finale on the fourth of July can never compete with.  Train for strength at least 3 times a week and watch as your results get much better.

3. "Get Mad At It!"

Enough is enough and you're sick and tired of being sick and tired.  I took this mindset and used it to take myself from Rock Bottom with an early death bed certain to becoming a successful married man and new father as well as a small business owner. It wasn't easy and I'd be lying if I said I did it with a smile.  I was mad, I was angry, and I was determined to become something more than a lazy piece of garbage. One of the keys to the results I saw in the gym and with developing this business was getting mad at everything.  Not a mad like I wanted to burn the place down, but a mad/anger that fueled the determination.  Whether it's getting mad at the Medicine Ball when slamming it or the Barbell when I pulled it off the ground, using that anger towards the efforts put into exercise makes it seem so much easier and a hell of lot more fun.  Do Pull Ups with an intense anger and watch yourself set a PR.

Stop going into the training session with a "poor me" attitude and smack it in the face, get angry at yesterday's effort, and crush the workouts!

4. Don't Rush the Results.

If you're out there looking to lose 20 pounds or lower your blood pressure, do not go out into your new diet and exercise with the mindset that 4 weeks is all it takes and after that you can go back to relaxing.  Stop wishing and hoping for ABS in 2 months.  Let the results come as they come, stop forcing hunger or 2 hour daily treadmill sessions to speed the results up.  There is no need to lose 20 pounds in 2 weeks.  This is a lifestyle first and foremost.  If you jump into a training program thinking you can pay for a month or two and stop, go on your own, and just dilly dally you're dead wrong. Success in losing fat, getting strong, and living healthy is a 24/7/365 job. Never settle for mediocre and half ass results.  Keep on keeping on and let it come as it comes.

5. Do The Work.

Yes, it involves work.  A lot of work.  Just as in business or your career.  The harder you work, the more you get done, the better the results are.  If you exercise 3 hours a week and you're not happy with the results- train 6 hours instead. Weigh, measure, cook, and eat the right foods.  This requires work.  It requires grocery store trips, cleaning, cutting, spicing, washing, flipping, scrubbing, and much more.  You have to give it 150%. Anything less and the results will show for it.

Commit to a plan.
Write down the plan.
Act on the plan.
Stick to the plan.

You don't start a job at 15 years old scooping ice cream and earn $100k a year.  You don't lift the barbell for 3 sets of 10 and set an elite powerlifting total.  You don't win 8 Mr. Olympias by not doing the work.

You sure as hell don't lose 10 pounds by watching a fitness tape.

Media and Industry companies have bred the wrong information into our minds for a long time.  I still encounter people who bought the hype and failed and have every gimmick in the box only to never get real results.  Stick to the basics and plan on- commit to- doing the hard work necessary.  Using time as an excuse will keep you at the level of failure you're at.  Everyone has time.  Days keep coming and going and as we move on they get quicker and quicker.  Stop waiting.  It'll never happen without action! Use these 5 ideas and maybe they'll help you in your journey!

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