Week 3 - Realizing What Doesn't Work

I'm not a newbie to exercise in the gym. That much you know by now. However, my progress toward my goals would have been more steady had I known then what I know now. What are my goals? I guess I should try to quantify them as much as possible. Hey, I'm analytical by nature and I work in a numbers business, for what it's worth.

If I were to set goals, I could say the following:

• To lose 25 lbs by December 31st
• To lose 5% body fat by December 31st

But I don't know if they are reasonable goals .... Perhaps you, the reader, could provide some input and inspiration here.

In my space here this weekend I would like to give you the flip side - to provide you with a litany of advice to show you what won't work if I'm to make progress to my fitness goals. Now I'm not going to suggest that everything I've done in the past 7 years has been met with total failure. Actually, I've done a lot right, having lost 50 lbs since the age of 37.

Here is my top ten list of things that haven't worked:

1. Consuming too many foods rich in carbohydrates toward the end of the day. After a workout, it is important to eat a snack rich in proteins to repair muscle fibres.
2. Not performing my exercises with a full range of motion. If you don't carry out your repetitions utilizing a full range of motion from beginning of a rep to the end, you are likely only performing half of an exercise or less, and only receiving half the benefit.
3. Avoiding exercises on the body parts that are my "weak link." For example, my weak link, of course, are my legs. In the past I would place more emphasis on upper body exercise and cardio. I would get defensive about leg exercises because of the strain placed on other parts of the body. However, if I learn to do leg exercises safely, I can eliminate that fear.
4. Those exercise gadgets you find on the Home Shopping Club. Some of them are OK, but most of them are junk and a waste of money. There have been so many gadgets produced to work your abs that the advertisments have become tiresome and a clique. I have this large abdominal machine at home that is supposed to work my abs. Instead, it takes up too much space in my house because I can't fold it down and store it away. It makes a great drying rack for laundry, though.
5. Daydreaming between sets. I used to spend too much time at the gym reliving events at work. I learned to leave my work issues at work.
6. Spending too much time at the gym. When I didn't see results I would just put more time in at the gym. I shouldn't be a slave to the gym, as the gym is there to help me reach my personal goals.
7. Using exercise machines that could be unsafe for me. I have used the stairmaster because it made me sweat readily and because it is a tough workout; however, it started to place some unsafe strain my back. Eventually, I backed off on it, and now I'm not using it at all, for now anyway.
8. Staying with the same routine for too long. It is good to be patient with a workout routine, but how patient when you don't see results over time?
9. Not getting enough sleep the night before. When I was younger, I could get by on much less sleep. However, as I get older, ample rest between routines takes on greater importance. I find that when I don't sleep well the night before, my exercise routines are simply not very effective. I tend to lack the necessary intensity. I'm turning up the AC when I have to now.
10. Waiting sports on the TV at the gym. I have often caught myself easing up on the elliptical trainer to watch a critical 5 minute stretch of play during a hockey game. With the Blue Jays and the Leafs playing below expectations, I find myself caring less about them, so maybe this a good thing.

With the guidance provided by my trainer I'm learning better workout habits and looking forward to finally seeing results as I press on the next several months. Cheers to good health!