3 WAYS TO KNOW IF YOUR TRAINING OR JUST WORKING OUT
If you think that “working out” and “training” are the same then you might need to read this. If you consistently hit the gym 5 days a week and see no results other than you early initial gain then you need to read this. You are pushing, working and grinding at the gym, but the results are not happening. You push, work and grind harder, but still nothing. If you are putting the work in and the results aren’t following, then you need to evaluate your approach at the gym. What if all of the time and energy you are spending on fitness is setting you up for failure?
The real question here is are you “working out” or are you “training”? For all of the grinding work you put in at the gym you better know the answer – it could be the difference between lasting results or ending up like a hamster on a wheel.
What is “Working out?”
WORKING OUT IS A RANDOM APPROACH TO FITNESS WITHOUT ANY DIRECTION TOWARD SPECIFIC GOALS; SHOW UP AT THE GYM, DO A BUNCH OF WORK AND CROSS YOUR FINGERS THAT RESULTS WILL APPEAR TOMORROW.
If you are going to show up at the gym, randomly break a sweat and expect significant, long lasting results, you may as well order “RESULTS” from amazon or some fitness fad magazine. Everyone who goes to a gym is looking for results, but so many people struggle to achieve them because they are working out instead of training.
What is “Training?”
TRAINING IS A CAREFULLY DESIGNED FITNESS PLAN TARGETED AT SPECIFIC RESULTS; YOU GO TO THE GYM, PRECISELY CARRY OUT YOUR TRUSTED TRAINING PROGRAM AND THE RESULTS FOLLOW.
The ability to follow a specific plan and finish it is one of the key ways to get results. It must be tailored to your needs and goals and be adjusted accordingly to stop any adaptation taking place.
But how do you spot if you are wasting your time in the gym working out?
Maybe you think your training!
Check out these 3 ways to see if you are on the road to results or failure!
1. You decide what you are going to do at the gym when you get there
Classic workout move. This type of random approach at the gym will steer you away from results. You need to have a plan in place and that plan needs to be directed towards your specific goals. Without this you have no business expecting results to magically appear.
Highly complex training programs on excel spreadsheets written in size 2 font are not always the best thing either – they can be confusing and overwhelming. A simple hand-sized notebook and a pencil will do. This gives you a platform to track and progress your training from. A basic notebook is also a great place to get your goals on paper and then document how you feel or how you are responding to your training on the way to achieving your goals.
2. Muscle Confusion
This is a typical term used by the workout community. The idea is that you “shock & confuse” your muscles into getting bigger or stronger by doing vastly different exercises each day. If you are employing the “shock & confuse” strategy then you are working out. Our body doesn’t work that way. In order to see results you need to apply progressive overload gradually and appropriately. This allows the body to adapt to positive stresses being placed on it by getting stronger, bigger, faster, or more lean. Repetition and rehearsal of movements or exercises while progressing overall volume of work is critical as it allows your body to adapt and see results. Training exercises in the weight room are skills, and skills need to be rehearsed to be mastered.
3. Doing the same old exercises most weeks
Everyone has their favourite exercises. The familiar feeling of that quick “pump” is addictive. This is an easy trap to fall into because you get comfortable with your routine, but beware that this means you are working out instead of training. Every 4-8 weeks you should look to adjust some form of your training variables. Sets, reps, weight, exercises, rest periods, time under tension (duration you are under the bar), and number of days per week are all examples of training variables that you can adjust to target different goals or results.
Additionally, by doing this you will avoid becoming stale and entering a state of overtraining. You need to de-load or recover periodically if you want your body to respond positively in the long term.
Finally, one more.
If you are a person that usually trains on their own then I feel you could be in danger of falling into the “workout” category. Not all will, but in 85% of cases, people that train alone do not push themselves into the training bracket. Working out can be done without a partner, coach or mentor. All you need to do to workout is show up at the gym, find an open machine or equipment and get your pump on. If you find yourself going to the gym on your own and doing your own thing without any guidance there is a good chance you are working out.
Training on the other hand, requires consistency and grit to stick to the plan. This is hard to do on your own…it requires support. This can come in the form of a training partner or a coach/trainer. It is very hard to design a training program for yourself and even harder to execute day after day alone. Find someone who is as motivated as you are or understands how to design a safe and effective training program and work with them.
ps. Keep an eye out for my email later in week..We are launching our “Results12” Membership that you might be interested in