Basic Fitness Rules
STARTING YOUR QUEST: Basic Fitness Rules
Just like most things in life, there are some rules. I guess these are more like tips, but follow them like they are rules and you’ll thank me later. There’s a bit of a disclaimer in there, just because it’s too hard to coach your exercises from across the states. So consider everything I’ve posted for your chosen level a guideline. Remember, you DON’T have to follow this program! These are just the same types of workouts I would give to my friends if they ask. The difference is: I can usually coach them in-person. Most of you, I’ll probably never see in the same room! So follow the videos closely and heed the tips! Read on!
STEP 1: SEE YOUR HEALER. Before embarking on your quest for fitness, consult your doctor. Remember, I probably don’t know you personally! So the chances are I’m not going to be familiar with your medical history. A conversation with your personal physician or even a visit for a full check-up is a smart choice prior to beginning any physical fitness program. Your physician will help you identify any problem areas so you know what to watch out for or possibly, movements to avoid.
STEP 2: KNOW YOUR LIMITS. You don’t start off your MMO character by running into the high level zones when you’re only level 1, right? The same concept applies here. You are the only one that knows your physical abilities, so make smart choices. Don’t set out on a 5K run if you haven’t jogged since college. Baby steps, mmmkay? The same applies for adding weight and resistance to your workouts. If you can barely do one pushup, I don’t want you struggling to do 10. We can modify your pushup so it remains effective and functional. Trust me, pushups on your knees may not look cool, but it will provide the building blocks you will need to advance your level. Before you know it, full pushups.
STEP 3: STAY ON TARGET. You will probably see gains in your fitness a bit slower than you will see differences in your body due to your new clean diet. It will take time to lean out the fat and build muscle underneath. Eventually, you’ll begin to see that new muscle. Trust me! As I’ve said before (ad nauseam), consistency is the key here.
STEP 4: YOU’RE GOING TO HURT. When you’re sore after a workout (usually the second day after a workout is the worst day), you know you’re doing it right. Your mind will tell you “no” on day two and day three. This is where your mental toughness MUST kick in. Suck it up, buttercup. You can do this.
STEP 5: LISTEN TO YOUR BODY. You know it better than I do. If you’re absolutely spent from workouts earlier in the week, you need to rest. Rest is very underrated in the fitness world. Pushing your body too hard, especially in the beginning, can lead to injury. This is where I get concerned! Guiding and coaching via the internet is a very difficult endeavor and my biggest concern is that my Grinders are safe! During your rest periods, your body will take the time to repair torn muscle tissue and rebuild it stronger. I will build rest days into your program, but sometimes you just need another one. Take it.
That being said, get familiar with this term: ACTIVE REST. Just because you’re on a rest day, don’t just sit on your can. Get up, stretch, go for a light jog, bike, swim or row. The more you circulate the lactic acid in your body, the faster you will recover. The goal on an active rest day is to get blood moving, but not tear any muscle. Tearing muscle happens on your hard work days. Rest days are for recovery.
STEP 6: DON’T NEGLECT YOUR SLEEP. Log out in a tavern and you’ll get rested XP for the next day. All kidding aside, make sure you are getting at least 6-8 hours of sleep. Now, I know gamers. I especially know gamer-parents! The kids are finally asleep and away you go! Gaming it up until you’re head-bobbing on your keyboard. Next thing you know your group-mates are wondering why your toon is bouncing off of the keep wall. GO TO BED. It is a critical time to recharge your body and repair your muscles.
STEP 7: VISIT A VENDOR. You may be working out at a gym, a recreation center, or in your living room. Either way, there are workouts that will require some basic equipment. Most of the workouts I have designed are for those of you with little or no equipment. As a basic starter package, try to purchase a properly sized jump rope and a pad for movements on the ground. If you can swing it, an AbMat some basic dumbells, a barbell and plates, a kettlebell and a medicine ball would be ideal to introduce more variety of movements. Some movements like chair dips, box jumps/steps and the like can be completed with items around the home like chairs and stair steps. Just be careful. If you choose to buy any of the listed equipment, hit me up and I can help you incorporate the equipment into your program. A bit of equipment can really spice up the workouts!
STEP 8: DON’T UNDER-ESTIMATE WARM-UPS AND STRETCHING: Many folks just want to get in & get out. I totally get it. But you can’t train effectively if you get injured. Don’t put yourself in that position. Do the prescribed warm-up for each day. Here’s a quick video on the differences between Static and Dynamic Stretching and why Dynamic Stretches are most effective before a workout. Static Stretches can be used after the workout.
EMOTM: (Every-minute-on-the-minute) On these style workouts, you will set a timer and start the movements for the workout at the top of the minute. Once you finish the movements, you will have the remainder of the minute to rest. Once the next minute starts, begin the next set of movements.
AMRAP: As many rounds/reps as possible (in a given time). For example, an AMRAP for 10 minutes would mean you perform as many rounds of the given movements as you can until the 10 minutes is up.
FOR TIME: Quite simply, you’re racing against yourself to see how quickly you can complete the workout. But don’t forget to pay close attention to your form!
TABATA: Tabata workouts are tough. They are usually comprised of one movement. For example, squats. You would do continuous squats for 20 seconds straight, then rest for 10 seconds. After the 10 second rest, you continue with another 20 seconds of squats, and so on. You would repeat the 20 on/10 off for a total of 8 rounds.