Why wait until the new year to push yourself? Let’s be honest — 99% of people who do that fail year after year. Don’t be like them. Let’s skip that and push hard now! Are you where you said you would be in January 2014? Then let’s get busy and use the end of the year to bring the pressure. We got 30 (okay, 31) days to make this happen.
The push has two components and this is the way I do it. Others do it differently but I don’t care. Here’s what’s important:
1. you workout as many days as possible to maximize results. I will be doing 6 days a week. 2-3 days a week likely won’t cut it but if that’s your maximum then push those days hard.
2. You will improve on at least ONE exercise EVERY DAY. Keep track of all your exercises, each rep and each set. On at least one exercise, do one more rep on that first set each time you do it or go up in weight, or improve your form.
Both of these are crucial. Contestants on Biggest Loser work out for hours every day so do you think that you can’t? Programmed wisely, you can do a whole lot more than you think. Getting 10,000 steps a day, every day is a great start. The next level is to get 10,000 steps not counting your workout. Walking is good because it won’t interfere with anything other exercise you do but it’s just one idea. Be creative.
Improving on at least one exercise every single time you work out is how you make progress. It’s called kaizen — Japanese for never-ending improvement. Using this principle, you will slowly increase your workout capacity over time, leading to big results. I recently worked out for 6 days a week for about 5 weeks straight and I took my hip extensions from 3×15 with bodyweight to 3×15 with the 32kg kettlebell and now I’m doing 5×5 of the mush harder glute ham raise. What got me that was constant, slow improvement.
Post a brief comment on your progress each day with me over at the Formosa Fitness Facebook page.
So today I did:
rower 10:00
strict chins 13, 8, 8, 8, 7
dips 16kg 6 24kg 17 (a new PR by 5 reps!!), 13, 11 bodyweight 10, 10
grid curls 32kg 10, 10, 34kg 7, 7,
cat vomit with ground claws 10, 8, 7, 6
ball curls slow 10, 8, 6, 6