There are so many workout plans in this day and age that one can get "lost in the sauce" of fads and trends. (And that is just trainers and instructors). There is one thing that remains constant in your workouts though, and that is that they are uniquely yours.
Whatever plans you are on, or have been on in the past, just know they are not exactly what you need. In fact, they are just pieces to the puzzle that is our unique workout DNA. Keeping that in mind, here are some tips for taking your training and fitness to the next level in 2015.
1. Realize Everyone is Unique
There are a million workout plans, and a million diet plans. Sure some of them are far more scientifically sound than others, but for the most part, no single plan will work for you. There will be a combination of diets and workouts that you will literally have to try and slightly change to fit your needs. Sometimes it is just your body's needs, and sometimes you have to factor in how many times and days you are even able to follow your plan strictly.
2. Listen to your Body
Hello... Hello... you are not invincible. I know we think we are, but as age sets in for me too, I realize that I made a lot of very ignorant mistakes when I was younger as I tried to power through several injuries.
That is not smart whatsoever. I am a very goal oriented person, and I will find a way to get a great workout in no matter what, but guess what, if my ankle is hurt, do a core or upper body workout. Don't let friends, especially crazy workout friends goad you into worsening simple injuries into permanent injuries that will plague you for a lifetime.
3. Build in Recovery Time
I really don't have an off season, because I train year round, and I teach people to do the same. However, Recovery Time and Off Season are completely different. Recovery time should be built into your workout regimen. Recovery time is probably the most important aspect of your workout regimen.
No matter how great of a swimmer you are, you eventually have to come up for a breath. If you can understand that, then you get the point!
4. Invest in Sound Sleep
Sleep; such a magical thing. This is your body's natural recovery time, and studies have completely proven that getting adequate amounts of sleep for your body aids in keeping your body, soul and spirit fine-tuned.
Most experts agree that the ideal or adequate amount of sleep is relative to each person, and that is just something we have to figure out for ourselves. The important aspect of sleep that we should consider though is consistency. Try to be consistent with the range of hours that you do sleep, e.g. 11pm to 6am, etc. Breaking the cycle is where you will feel yourself void of your normal energy levels.
Lastly, you may need to invest in a good pillow and a better mattress. Bad pillows and mattresses will cause you to toss and turn, and keep your body tense all night long. This breaks up your sleep cycle and your 6 to 8 hours of sleep are effectively reduced to half of that.
5. Analyze and Set Goals around your Strengths and Weaknesses
It amazes me that people just workout to workout, without a plan and without a vision of where they want to be. Set GOALS!
Not only do you need to set goals, but set goals and make workouts based on your strengths and weaknesses. If you have huge arms and bean pole legs, then you might want to incorporate more leg training into your workout. Don't just do the routines you find online... You need a workout specific for you, dictated by your goals.
Determine what your strengths and weaknesses are in the sport, martial arts, or hobby you are in to and start making goals for improvement TODAY! Then, write those goals down and post them everywhere!
6. Apply the Pareto Principle to your Workout and Diet Regimen
80% of your workout and diet plan is only giving you 20% of your gains, and 20% of your workout and diet plan is giving you 80% of your gains. That is the Paretto Principle, and that tells you that you need to find that 20% of your workout and diet plan that is giving you the most bang for your buck (80% of your gains). Then you need to concentrate 80% of your workout and diet on that 20%.
Once you identify these areas of your workout and diet, you will see exponential gains from every workout and diet plan.
7. Never Take a Cheat Day
There is not such thing as a cheat day! Don't be a cheater! A lot of trainers and nutritionist want you to feel better about your workout by taking a cheat day. I don't take cheat days. I do have ADJUSTMENTS to my workout and diet regimen though.
Trying to cheat your way to success is like building a 100 floor skyscraper without choosing the proper internal support structure. You know why architects get paid so much, because they are the ones that decide the most efficient, safe and cost effective method of accomplishing this daunting task.
So, in the framework of my skyscraper analogy, ADJUSTMENTS to your regimen are like changing the size and shape of your support beams. Cheat days are like saying, "Forget this crap, I don't want to figure it out." Let's just not put a beam there. (These beams will keep my building from falling over).
Better yet, have you ever taken a piece of equipment apart and then put it back together, but you had screws left over? Great, everywhere there is a screw missing (which was put there for a reason) is now a weak point. Got it?
Don't CHEAT, ADJUST your workout and diet regimen. Adjusting means that it is built into your plan, or either you have a plan for to recover from those moments when grandma says you better eat the cake she worked on all day or else.
Thank You for Reading and Sharing!
Benjamin Moriniere "Sensei
www.capoeira-okinawa.com
@CapoeiraOkinawa
