Tag Archives: Gym

Life Lessons Right Out Of The Gym

Whether you go to the gym to build muscle, lose weight, get a six pack, or simply because you enjoy it, there is more than just a physical return for your hard work. I believe that there is an equally valuable reward that comes from the gym. It offers much more than just the dream body you want. It offers a winner’s mentality and concepts applicable to everyday life. Check these out.

Consistency

Going to the gym once or twice a month isn’t going to bring you results. You have to be disciplined enough to get your ass up and to the gym several times a week. You have to work hard every time you go and walk out of the gym knowing you kicked ass.

Just like in life, if you want to learn something new or get better at something, you’re not going to see much improvement if you’re doing it every once in a while. You have to be committed and consistent with whatever your trying to accomplish.

The results you see are the reflection of the time and effort you put in. 

This doesn’t mean kill yourself by hitting the gym every day or practicing whatever it is for 10 hours, but it does mean committing a good amount of time to reach your goal.

Supplements

Take all the supplements you want but this isn’t how you will grow and get stronger. A lot of people have the misconception that if they spend $200, take 6 pills a day, and drink 2 different supplement powders they’re going to look like Arnold Schwarzenegger.

In life we can see a similar concept. If you want to become a pro at let’s say, playing the piano, you won’t accomplish this by subscribing to 5 piano magazines and buying 12 books. If you want to be fit and healthy you have to actually workout. If you want to be good at something you actually have to do it, not just read about it or watch people do it.

Same Workout, Same Results

If you do the same exercises everyday you’re not going to grow. The body is amazing at adapting to the same workouts. You have to switch it up.

In life, if you’re looking for results you can’t keep doing the same thing! Whenever you feel comfortable get into the habit of changing that right away. The reality is that we see the most growth when we feel challenged.

Obviously keep learning and getting better at whatever it is you’re doing, but find different ways. You can’t read the same book or watch the same tutorial 10 times and expect to get better.

Without challenge there is no growth.

Rest and Recover

Don’t expect crazy results if you’re not resting after killer workouts. You can’t destroy yourself at the gym every day and not rest! You have to eat and get enough sleep if you want your muscles to recover and get stronger.

In life it’s very similar, you can’t overload yourself with work and duties and not rest. This only comes with stress and feeling overwhelmed.

You have to rest in order to grow.

Give yourself time to let new information and skills be processed. Don’t just keep shoving things at your brain and expect it to learn it all.

Hard Work Equals Results

Those that work hard at the gym and actually put their phones down are usually the ones with real results. Stopping at 8 reps when you know you can get to 12 is just not cool.

If you want the results you gotta pay the price.

In life we can see the same thing. Successful people didn’t get there by just talking about their goals. They didn’t get there by “kinda trying.” They got there with hard work. Consistency and discipline are the traits successful people have mastered.

Thanks for reading and if you enjoyed this make sure to share it with your friends!

-And if you want…
Follow the blog on twitter @YoungWiseLiving
Or follow my instagram @Young_Sir_Thomas
 
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-5 Life Lessons Blogging Taught Me
-Life Lessons From The Gym
 
 
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3 Reasons Why You’re Not Seeing Results

We all go to the gym for our own reasons, whether you want to gain weight (muscle weight,  I would hope) or you’re trying to lose a couple pounds, we’re all primarily focused on getting fit and looking good. In order for us to achieve this it’s well known that we must work hard, eat good, and rest.

While you may be doing all these things you may be asking yourself where these results are. You’re dedicated, you’ve got good workouts, you’re eating good yet you still don’t see what you want.

I’ve put together 3 reasons why you might not be seeing results and what you can do about it starting today.

1. You’re Not Sleeping Enough

During sleep HGH (Human Growth Hormone) reaches peak levels throughout the body. Take advantage of  this by sleeping and let the body recover.

During sleep HGH (Human Growth Hormone) reaches peak levels throughout the body. Take advantage of this by sleeping and let the body recover.

Regardless of the exercise you’re doing you are tearing muscle fibers. This tearing of the muscle fibers is what allows us to grow bigger and stronger muscles. While you may have figured out how to successfully tear these fibers and feel sore the next day you must also realize sleep is essential for growth to occur.

While you sleep your body is in regeneration mode. It uses the precious hours of rest to rebuild all the muscle fibers you tore during your workout so they can grow stronger and bigger. If you don’t give your body the time it needs to fix itself you won’t be giving yourself the results you’re working hard for either.

It is recommend that we sleep 8-10 hours for optimal muscle growth (in other words, results) to occur. So if you want to grow, if you want those results, make sure you don’t forget sleep. Train hard but don’t be an ass to your body either by depriving it of sleep.

2. You Aren’t Focusing

Don't underestimate the power of your mind to grow your muscles.

Don’t underestimate the power of your mind to grow your muscles.

(MMC) Mind-Muscle Connection. You may think working out is all physical, I mean you are trying to get physically fit here but it really isn’t all physical. The ability to move your muscles and contract them is entirely dependent of this Mind-Muscle Connection. The first step towards muscular contraction is a signal sent by the brain to your muscles telling them to flex, without this you can’t move.

When you’re lifting weights you shouldn’t be worried about anything else other than this connection. Don’t think about how much you’re lifting, don’t think about who’s looking or what you’re doing later, just focus on the muscle you’re trying to work on.

The more you can improve this communication between your brain and muscles the better you get at engaging all the fibers in the muscle you are working. So really the more muscle fibers ripped the more ripped you get as well.

3. You’re Not Switching It Up

If your workout is becoming to bore you mentally it could most likely be due to the fact that your body is also bored.

If your workout is becoming to bore you mentally it could most likely be due to the fact that your body is also bored.

Studies show that muscles take between 6-8 weeks in adapting to workout routines, so if you’re not switching it up you’re wasting time. There isn’t much else to say about this one because it’s simple and it makes perfect sense. If you’re doing the same workout for more than 3 months you’re no longer giving your body the challenge it needs to feel in order to get stronger.

Find new workouts, challenge your body, and stick to it. You don’t get smarter learning the same thing over and over again so don’t expect your muscles to get stronger doing the same thing every week.

Thanks for reading and if you enjoyed this share it with your friends!

-And If you want…
Follow the blog on twitter @YoungWiseLiving
Or follow my instagram @Young_Sir_Thomas
 

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Your Gym Partner Sucks

Couple using rowing machines in gym

If you’re seriously reading this it’s either because you’re bored or you really do have a horrible gym partner. To begin with, if your gym partner really does suck and you’ve always known this, shame on you for not finding a good one. If you think you’re currently suffering from Shitty Gym Partner Syndrome this will give you the possible symptoms of this common but very easily treated disease. If you don’t have a gym partner congrats for being a badass, and if you’ve thought about finding one this will help you to find the right gym partner in no time- hopefully.

“Just Shut Up”

Left headphone in, right headphone, two reps in, and they start talking about that crazy party you missed. Look, it’s one thing to chat while you’re both resting or walking to the next machine, but if you find yourself constantly having to pull out your headphones and hear what they have to say, you’re workout is only suffering. You’re at the gym to feel and look good, not to socialize. Go kick some ass at the gym and don’t waste your time.

“I’m Tired Man, Let’s Leave”

30 minutes in and your gym buddy already wants to call it a day. If you’re seriously trying to get a good workout don’t let your gym partner get in the way of that. If you depend on them for a ride you should find another way to get there so you can leave the gym feeling satisfied. You shouldn’t be walking out of the gym knowing you didn’t fully commit or do enough. Next time your gym partner wants to leave after 2 workouts tell ’em you’re staying. In the end you’re the one that’s gonna see results, not them.

“Let’s Just Do What We Always Do”

I don’t know about you but I’m always on the lookout for new workouts. Whether it’s observing what people are doing at the gym or looking an exercise up I’m always looking for new ways to hit muscle groups. Changing up your workout routine is a crucial step if you are serious about seeing results. Studies show that muscles take between 6-8 weeks in adapting to workout routines, so if you’re not switching it up you’re wasting your time! If you wanna try lunges this week instead of squatting don’t let your partner get in the way of that. Remember you’re paying for the gym membership, it’s your body, and it’s your results.

 “I Just Don’t Feel Like Going Today Bro”

DEDICATION. If you’re not dedicated you won’t ever see the results you want. You wanna be fit? You want those abs? You can’t let your shitty gym partner get in the way of that. Don’t let them talk you out of hitting the gym! I think this has to be one of the worst gym partners you can have because rather than at least having a shitty workout you’re gonna end up staying home, eating, and regret skipping chest day. You don’t need a gym partner, and who cares if they don’t wanna go. Let them stay home and watch Netflix while you lift some heavy ass weights at the gym.

 “You’re So Weak Man, You Can’t Lift That”

Like I said in my post 3 Reasons Why You Stopped Hitting The Gym, without motivation working out is not very fun. In order for us to be working out everyday we have to find a source of motivation. The sad thing is you might already have the motivation necessary, it’s just your partner who’s ruining it for you. We do things with other people for a source of motivation and so we don’t get bored, not for them to bring us down. If your gym partner doesn’t challenge or motivate you it’s time to find a new one. Real gym partners push you to do your best, they challenge you to put on those extra 10 pounds, and even though you hate it, they make you do two more reps. A good partner won’t be scrolling through their Instagram feed, they’re gonna be right behind you forcing you to do that last rep.

If you’ve just realized your gym partner sucks, I’m sorry but I had to tell you. Sometimes these people can be our best friends or even family members and I understand you don’t wanna just ditch them, but if you’re serious about fitness you gotta do what you gotta do. Who knows, maybe telling them they make a horrible gym partner may cause them to change their ways. But regardless of what they think, it’s more important that you don’t waste your time at the gym and have a kickass workout everyday. Don’t let anyone get in the way of your fitness goals, if you want something go and get it, there are no excuses. You have a shitty gym partner? Let them know and see if they change, or else find a new one. 

Thanks for reading and if you enjoyed this share it with your friends!

-And If you want…
Follow the blog on twitter @YoungWiseLiving
Or Follow my instagram @Young_Sir_Thomas

 

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If You’re A Girl You Should Be Doing These Workouts

SQUATS. I see it all over the internet, all over social media, and even at the gym. Has anyone else noticed this hype over squats this past year or is it just me? You know what I’m talking about, it usually consists of a sexy model, Nike gym gear, a nice “gluteus maximus”, and a super inspirational quote. While for guys they serve more as eye candy, I really think these pictures have motivated girls to go sign up for a gym membership and squat their lives away. While squats are awesome and anyone who takes fitness seriously should be doing them, girls shouldn’t just focus on doing squats. So here are the workouts I think all girls hitting the gym should be doing.

1. Calf Raises

-So easy to do, so many different ways of hitting them, and you don’t even need a gym. Squatting has got you covered when it comes to the top half of your legs but if you’re not working out calves you’re missing out on the entire bottom half. Check out this YouTube video and learn how to do them.

women should do calf raises

2. Back Extension

-The lower back is extremely important when it comes to up upper body strength and good posture. Just like guys are told to have a good posture I feel the same applies for girls. Walking around with a hunched over back is not attractive.  While the most effective way to hit this muscle is by using a hyper-extension machine you can still work the muscle at home. Click here to see how to do these.

back extension machine

girl lower back extension

3. Oblique Knee Raise

-You can do all the ab workouts you want but if you’re trying to lose fat or gain muscle right above your hips, crunches won’t take you very far. I chose the Oblique Knee Raise because it’s one of my personal favorites, I don’t see very many people doing them, and it hits the shoulders if done in the dip position. Working out the obliques most importantly helps develop the V- Cut everybody wants. If you don’t have access to a gym check out the at home Oblique Crunch.

oblique crunch at home

obliques knee raise

4. Deadlifts

-If you want nice legs you have to deadlift! Again, squats will work your glutes and quadriceps but you can’t forget about the hamstrings. While I’ve seen some girls deadlift at gyms I don’t think enough girls are doing them. This is one of those workouts that sounds and looks intense but you can always choose the amount of weight. Deadlifts not only hit the hamstrings effectively but they work almost every muscle in your leg simultaneously. On top of that deadlifts work your abs, obliques, traps, and shoulders at the same time. Check out this video to learn these.

girl deadlifting hamstrings

5. Skull Crusher’s

-Once again this workout may sound a little too intense but it really isn’t and everyone should be doing these. I find this to be one of the most effective tricep workouts and I don’t think I’ve ever seen a girl do this at the gym. It’s easy to learn, the amount of weight is up to you, and really blasts the triceps. Check out this video to learn the proper form.

skull crushers girls

So those are the 5 five workouts I think girls should be doing on top of squatting. Hope you found this informative and if you have any questions leave a comment down below!

Thanks for reading and if you enjoyed this share it with your friends!

-And If you want…
Follow the blog on twitter @YoungWiseLiving
Or Follow my instagram @Young_Sir_Thomas
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3 Reasons Why You Stopped Hitting The Gym

gym-weights-wallpapercooking-crafts-and-fitness--august-2012-hochw9af

You got the gym membership, you got the new shoes, made the awesome playlist, you went for a week or two, and that was it. I see a lot of people have epiphany’s all of sudden wanting to get in shape but they don’t follow through. So why is there all this gym hype but no muscle being built and no calories being burnt? I believe the reasons people stop hitting the gym are because they either get discouraged by everyone that’s already in shape, they don’t see progress fast enough, or they simply just lack motivation. If you’re one the many who started working out only to quit a couple days later, let’s find out why and start getting in shape for real this time.

You get ready for the gym, you walk in ready to kick ass, and all of a sudden you feel unmotivated and kinda discouraged by everyone in there. It happened to me when I started and I think it’s a very common gym problem.

For me it’s always been about gaining weight, losing the spaghetti arms, and being able to fill in shirts. While today I’m proud to say I’ve gotten bigger and filling in clothes better I haven’t forgotten what it’s like to start hitting the gym. I remember struggling when it came to curling 15 pound dumbbells or not being able to bench press a fourth of what all these huge dudes were lifting,and just wanting to quit. It’s a shitty feeling realizing how much weaker we are than these people but we can never forget that the dude benching three plates and the chick with the perfectly toned legs started out just like you and didn’t get there by quitting. I started to realize that these people should be used as inspiration and not discouragement. You can’t get all negative and upset with yourself because you need to realize everyone was a beginner at one point; no one is a pro from day one. Also realize that pushing yourself to your limits is the same thing as the ripped dude or girl hitting their limits. No guy gets swole in one day and no girl get’s the perfect body in one day either, remember that.

BOOM! The first day you leave the gym drenched in sweat and can barely walk. The second day you do the same and you feel on top the world but a couple days later you’re walking out earlier and not feeling that same pump. Without motivation getting in shape is very hard to accomplish.

We all naturally start something with the end in sight, and in order to successfully get where we want be physically it is absolutely necessary that we do this. Everyday when you get to the gym you have to know exactly what you want to get from it. It’s entirely up to you how intense it will be and how well you use your time there. Either you walk on the treadmill while texting your buddies or you push yourself to your limits and get it done. What always works for me is envisioning everything that I’m going to do when  I’m at the gym throughout the whole day. I prepare myself mentally everyday before I hit the gym, I know what I’m going to do. When I’m getting near my last minutes of cardio or have 3 reps left I remind myself how bad I want these results, and how this is only getting me closer to them. Whether it’s looking at pictures of fitness models, watching YouTube videos, or keeping a chart of the progress your’re making, it is imperative that you find a source of motivation. Those weights aren’t going to lift themselves.

“Bro, I’ve been hitting the gym for a whole month and I don’t see results, wtf.” You know you’ve heard this or said it before, and I don’t blame you. We start working out because we’re not happy with how we look and we want change NOW. You jog 6 miles a day or lift weights for 2 hours everyday for a whole month and you see no results. It’s understandable that this could be annoying and make us want to quit but if you get past this stage I doubt you’ll ever stop working out. Once I started seeing results I gained a huge a boost of confidence and motivation. I felt like if I didn’t go the gym all the hard work I put in to get here would be wasted. When it comes to fitness you need to realize that results won’t come fast, but if you keep working hard they will without a doubt come. I can’t tell you how long it will take to see them, but always keep in mind “anything easy to accomplish is probably not worth much.”

Thanks for reading and if you enjoyed this share it with your friends!

-And If you want…
Follow the blog on twitter @YoungWiseLiving
Or Follow my instagram @Young_Sir_Thomas
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