1. "I don't want to get too big"...
As if you accidentally picked up something heavy, you'd wake up jacked tomorrow. You know you can always put down your pink dumbbell when you feel "bulked" right? Do you even know how much volume and intensity real lifters have to lift to get to the physique you see in magazines?
All those teenager with 10x the testosterone production to yours should all turn into bodybuilders when they accidentally helped you with your grocery bags right? When you hear trainers/writers use words like "tone" and train for "long lean muscle", they're really just trying to sell you more yoga/pilate sessions and flashy light weight equipment that weighs less than your baby or a backpack filled with books.
2. "I don't have time"
All i hear is, 'it's not a priority'.
All i hear is, 'it's not a priority'.
3. "I don't have the discipline to be strict with a routine"
More restrictions will only means more chances of failing. Which means more chances of never showing up for workouts again because you feel so dis-empowered.
More restrictions will only means more chances of failing. Which means more chances of never showing up for workouts again because you feel so dis-empowered.
Learn flexible training by taking a minimalist approach (the opposite of 'no pain, no gain'). Have a back up plan when logistics don't go your way. For that to happen, you have to read a lot to have a smart program that actually yield results. You also have to plan ahead so there are minimal chances of falling off your routine with lame excuses like, "it's too cold", "I travel a lot", "I don't have the right songs for leg day", or "the cheapest gym is too far from me." If you make workouts easier to execute, then it wouldn't require so much discipline to have it done.
4. "Weight training interfere with my cardio"
You will have accomplished both strength development and heart health when you strength train, dummy. Just lift more weights and your cardiovascular capacity will improve. Not vice versa, though.
You will have accomplished both strength development and heart health when you strength train, dummy. Just lift more weights and your cardiovascular capacity will improve. Not vice versa, though.
Unless sports performance is important to you, just lift weights. If it is, then lift weights faster with less rest between sets. Your sports specific drills and games is enough "conditioning" for you. Conditioning is kind of like maintaining. As in, not really changing much. The goal is to change though... fast. which makes cardio/conditioning secondary to strength training. For sports AND for bodybuilding. And please, don't call endurance events like jogging, hiking, and biking a sport. Ain't nobody got time for that.
5. "I need to switch things up a bit so my body doesn't plateau, what do you recommend I do beside strength training?"
Put more plates on the bar, that's all the confusion your body needs. If you think programs like "P90X/Insanity" is the fastest way to get strong and build "long lean muscle", you're dumb for being so gullible for late night infomercials. As human beings, we're designed to push and pull heavy things (among other primal movements like crawl, climb, carries, skip, and sprint), so in training, you should push and pull heavy things and let "playing a sport" or "going camping" take care of all the other aspects of natural movements we're suppose to do. When the weight starts to feel easy, put more load on it and your body will be force to adapt, again. It's that simple and you'll never have to plateau. Plates are cheap on craiglist.
Put more plates on the bar, that's all the confusion your body needs. If you think programs like "P90X/Insanity" is the fastest way to get strong and build "long lean muscle", you're dumb for being so gullible for late night infomercials. As human beings, we're designed to push and pull heavy things (among other primal movements like crawl, climb, carries, skip, and sprint), so in training, you should push and pull heavy things and let "playing a sport" or "going camping" take care of all the other aspects of natural movements we're suppose to do. When the weight starts to feel easy, put more load on it and your body will be force to adapt, again. It's that simple and you'll never have to plateau. Plates are cheap on craiglist.
6. "I don't want to hurt my back doing squats or deadlift. I rather do yoga because it strengthens my core or do bodyweight stuff."
If you don't lift weights, how would you ever develop the skills to lift a heavy box when helping your kids move from dorm to dorm? change your own tires? or save someone's life in a crisis? If you think doing calisthenics, holding weird poses, or moving while laying on the floor is all you need, then you'll never fully express your genetic potential to be as strong as possible. Useful strong. and because you're not useful strong, you die quicker (deterioration of your musculoskeletal system -> immobility -> suppress immune system -> disease and infections -> hospice) compare to someone else who strength train. Lifting heavy things is not dangerous. Being weak is.
If you don't lift weights, how would you ever develop the skills to lift a heavy box when helping your kids move from dorm to dorm? change your own tires? or save someone's life in a crisis? If you think doing calisthenics, holding weird poses, or moving while laying on the floor is all you need, then you'll never fully express your genetic potential to be as strong as possible. Useful strong. and because you're not useful strong, you die quicker (deterioration of your musculoskeletal system -> immobility -> suppress immune system -> disease and infections -> hospice) compare to someone else who strength train. Lifting heavy things is not dangerous. Being weak is.
7. "I don't have enough motivation"
You need to find the mental SKILLS to not have to depend on motivation. Making a bet with someone or throwing money at a trainer will only give you temporary motivation. It'll get you going but it won't help you be persistence with doing miserable things like " move more" long term. Motivation is a finite resource we all don't have enough of.
You need to find the mental SKILLS to not have to depend on motivation. Making a bet with someone or throwing money at a trainer will only give you temporary motivation. It'll get you going but it won't help you be persistence with doing miserable things like " move more" long term. Motivation is a finite resource we all don't have enough of.
Shoot for performance goals that you'd actually enjoy doing and yield small but quick results that'll make your effort instantly rewarded. This way you'll actually see meaning in the work you put in and won't feel like working out is a chore. You have to be patient with your progress, have humility with your actions/mistakes, and be smart with the way you set up your goals and expectations.
8. "What do you think of Crossfit? HIIT? Cross Training? Weighted vibrators?"
I think I prefer Zumba. It's less dumb and safer. What is your goal, again? Just lift heavy things already! We've lifted heavy things for thousands of years to enable ourselves to move usefully for survival and look muscular. Why do you keep spending your time/energy shopping for fluff programs and looking at fitness fads? Are we all OCD or something? the PERFECT program doesn't exist and there are no "secrets". However, we CAN look at what current experimental research tells us so we can do the best of what we know. What we know so far is that when you lift heavy things like lifting something from the ground, carrying something on your back, in your hands, or above your head, pressing, or pulling yourself up to something, regularly and safely, you'll get to see and do more things like playing a sport longer, having more sex, eat more, and live longer with less pain.
I think I prefer Zumba. It's less dumb and safer. What is your goal, again? Just lift heavy things already! We've lifted heavy things for thousands of years to enable ourselves to move usefully for survival and look muscular. Why do you keep spending your time/energy shopping for fluff programs and looking at fitness fads? Are we all OCD or something? the PERFECT program doesn't exist and there are no "secrets". However, we CAN look at what current experimental research tells us so we can do the best of what we know. What we know so far is that when you lift heavy things like lifting something from the ground, carrying something on your back, in your hands, or above your head, pressing, or pulling yourself up to something, regularly and safely, you'll get to see and do more things like playing a sport longer, having more sex, eat more, and live longer with less pain.
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