Workout: Fast and Efficient

I looked it up. As a noun or adjective, “workout” is one word. Still looks wrong to me but never mind…on today’s show:

I’ll update you on my progress with The Wild Diet and share my experiments (and my alterations) to the One-Minute Workout (from last week’s podcast). We’ll get right down to the keys I use to get exercise done quickly so I can get on with my day. Of course, before embarking on any exercise program, consult your doctor to make sure you’re up to it.

If you’re new to the gym or haven’t been there for a while, hire a personal trainer. They aren’t just there to yell and count to four. They can help you design your program to your individual needs, familiarize you with equipment and help you engage the work for optimal results.

 At this link to Tim Ferriss’s blog, check out the possible benefits of using heat to increase athletic performance and aid recovery in which he delves deep into saunas and such with research from Dr. Rhonda Patrick.

I’m also going to reiterate Tim Ferriss’s disclaimer here: “The material on this blog is for informational purposes only. As each individual situation is unique, you should use proper discretion, in consultation with a health care practitioner, before undertaking the protocols, diet, exercises, techniques, training methods, or otherwise described herein. The author and publisher expressly disclaim responsibility for any adverse effects that may result from the use or application of the information contained herein.”

In my book, Do the Thing!, I talked about using cues to get remedial exercise done stealthily. (Remedial exercise is mostly basic physio principles from the 1940s and yoga techniques used to recover from injury, increase flexibility and optimize function and range of motion.) For more on the use of cues, do read Do The Thing! by Robert Chute on Amazon. It’s the last book on stress, pain, time and energy management you’ll ever need. (Says so on the cover.)

Key takeaways from today’s show:

1. Consistency is more important than enthusiasm.
2. Quality is more important than quantity.
3. Muscles need recovery time.
4. The workout is its own reward but you won’t feel that at first so find another reward, too.

Key points I use for my weight training (some of which may be relevant to you):

1. Lift heavy. Less than eight reps is too heavy. More than twelve is too light.)
2. Grip the weight hard.
3. Use compound exercises for maximum efficiency.
4. Don’t go to failure. Stay in control of the weight.
5. Don’t hold your breath.
6. Tighten your core.
7. Explosive push, slow negative.

Key points for my cardio (adapted from the principles of High-Intensity Interval Training):

1. Warm up for your workout.
2. Monitor your breathing. If you can’t talk, back off.
3. Go 30 secs hard, 30 secs active recovery for 30 secs.
4. When that’s too much, 20 secs hard, 40 secs active recovery.
5. When I’m done, I get out.

Finally, reward yourself for the effort, but not with food. A few of my favorite rewards: hot shower and shave using tea tree oil, firing up the wood stove and (since I’m suffering Canada’s Arctic air) throw your clothes in the dryer before you put them on!

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