WEEK THIRTY-NINE: How Do You Make Working Out Enjoyable? [Archive]

metaldrummer

08-26-2005, 08:48 PM

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TOPIC: How Do You Make Working Out Enjoyable?

For the week of: Aug 25th - Aug 31st
(Wednesday @ Midnight Is The Final Cut).

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Whenever you step into the gym there are 2 different types of people: the ones who drag themselves out of bed or from work and workout with a tired and annoyed look just because they have to. Then there are the ones who come into the gym pumped up and ready for an exciting and awesome workout.

What makes these two types of people so different?

What can you do to make working out enjoyable instead of a boring chore?

How can you get yourself pumped up for a workout?

Are there any different exercises or routines that can make working out more fun?

Can supplements help play a role for creating an enjoyable workout?

BONUS QUESTION: Are you the type of person who works out because it’s a chore, or do you enjoy it? What makes it that way for you?

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I think there are several factors why some people workout hard and enjoy it, while others look like they don’t even want to be there, and half-ass their routine. The three main factors are nutrition, rest, and mental state. If you aren’t supplying your body with enough fuel, you aren’t going to be able to work out hard, the same with rest. If you don’t get enough rest, your body will not be able to recover as well after workouts, and you won’t have any energy to lift heavy weights. Another important factor is mental state. You need to be psyching yourself up before you even get to the gym, thinking about how your lifts are going to go, and how you are going to blaze through your sets. If you are in a weak mental state, chances are your lifts are going to be weak. This can be because of stress, depression, trauma, etc. I also believe that a large majority of the public is overstressed, and deprived of sleep, so that can definitely lead to less than productive time in the gym.

For me, working out has never been boring, but there are some things that can make it more enjoyable. Your favorite music can definitely get you pumped up and ready. I prefer metal because it’s aggressive, and gets me in the zone. Competitions can also make a workout less boring. If you have a workout partner, challenge each other to improve on lifts. Workout partners are also good, because they can let you know when you’re sucking, and motivate you to do better.

As always, you should switch up your routine when you feel it becoming monotonous. Not only will this help break plateaus, but it will make for a more exciting workout. Never be afraid to try something new. What works good for one person might not for the next. The most important thing is to see what works for your self.

Supplements can improve your workouts to a degree, but they shouldn’t be a replacement for proper nutrition and rest. If anything, they are more of an addition to the two. Supplements can help give you energy, reduce stress, or give your body extra protein, which are all good things to improving your workouts.

As I said earlier, working out has never been a chore or boring for me. I like the way it makes me feel, and I like knowing I can change how I look. I also know how I will feel if I don’t workout, so that usually gets me motivated. Of course everyone has off days, but your overall attitude and how bad you want it will determine your results. If you’re just doing it to get chicks, then I think you might as well quit. Working out is something that gets into your blood, not some fad.

hepennypacker52

08-27-2005, 12:59 PM

Nice topic.

squazo

08-27-2005, 08:37 PM

its simple, lift because you love, to not because you kind of like the novelty of being a little shredded(which, by the way you wont be if you are one of theese people) and dont go to late.

countmuscula

08-28-2005, 10:23 AM

(1)Whenever you step into the gym there are 2 different types of people,the one's who drag themselves out of bed or from work and workout with a tired and annoyed look just because they have to. Then there are the ones who come into the gym pumped up and ready for an exciting and awesome workout.

What makes these two types of people so different?

It's true that there are two different types of people.One type that go to the gym putting that "oh no,not another day in the gym" expression and another type that say "wow man i'm gonna pump up my muscles today".The difference between these two types is that the former type doesn't really attach a sense of commitment to their workout in the gym,and the latter not only is commited to their workout but also actually ENJOY what they're doing.I think this is the deciding factor in terms of whether you're going to gain something or not,or even for that matter maintain your health.

(2)What can you do to make working out enjoyable instead of a boring chore?

There are many ways you can make your workout more enjoyabe.Some of them are -

a) Having a gym partner- having a gym partner really makes your workout experience a lot more enjoyable because you have someone who is like-minded and also you can compare your results with your freind's and this makes you work harder,because you'll want to be better than he is.And boy when you see the results your gonna feel a great sense of happiness.

b) Work satisfactorily - If you workout well one day,that feeling of happines will carry on for quite a few more days,so make sure that you give your best everytime you workout.

c) Mind setup - Once you enter the gym you should be focussed and you should know exactly what to do.Before you begin working out,say to yourself that your gonna give it your best in there, and do not bring outside worries into the gym.

(3)How can you get yourself pumped up for a workout?

First of all you have to determine which type of workout best suits you.It's no use going for a standard workout that you hear about from people or read about if it doesn't do your body any good.Once you have determined which workout plan best suits you you can begin to think about supplements.Supplements really help out a lot in giving you that pump.Which supplement should you use? The best way to know this is to go through the shopping section at bodybuilding.com.Warm ups really help in this matter.If you do it the right way you can feel real good before you begin a workout and you will see results soon.

(4)Are there any different exercises or routines that can make working out more fun?

If u surf a lot online then you would have a found several dozens of exercises.If you need your body to grow you don't necessarily have to do them all.It's best if you try out all of them and then see which one stimulates the muscle you're working out.It's always wise to include compound exercises and it's even wiser to follow a set routine which you have designed particularly for yourself.This makes it a lot easier for you because you know exactly what you're doing.High intensity routines are the best in this matter because they give you a hell of a pump and beleive me that feeling is like no other you're ever going to feel.

(5)Can supplements help play a role for creating an enjoyable workout?

Supplements play a big role in how good your workout is going to be.If you have enough fuel to make it through your workout,first thing,you're going to be satisfied.If you don't supplement yourself adequately you're going to get your body to a catabolic state,not something you would want.As i said earlier,the best way to find out which supplements to take is to go through the shopping section at bodybuilding.com.There's nothing better i can reccomend in this case.

(6)BONUS QUESTION: Are you the type of person who works out because it’s a chore, or do you enjoy it? What makes it that way for you?

I'm the kind of person that works out because i both enjoy it and it's a chore.I really enjoy working out because it's really something that's good for me and it makes me feel good to see the results of my work.When i see that i'm closer to acheiving my goals,it makes me feel happy and it makes me want to do better and drives me.So i feel really good when i step onto that gym floor because i know that my work is going to pay off sooner or later.It's also a chore for me.It's an everyday thing.If i miss out on it even for a day it's gonna feel like i missed out something really important and that the day is not quite like the other days.So that's what keeps me going.

cardioking

08-28-2005, 11:43 AM

I enjoy working out and find it enjoyable. I enjoy working out because I do not let it become a chore. If it becomes a chore I take a few days or even a week off. I evaluate my training and decide whether or not I am over training or just tired. Overtraining or not getting enough rest will certainly lead to you not wanting to workout or do cardio. To get past this a break or a nap may be the answer but never force yourself to the gym because you will just get a bad workout in and it won't be productive.

What keeps me motivated are the great articles and forum on bodybuilding.com. I look at pictures of fellow members and pro bodybuilders and am motivated day in and day out to follow in their footsteps. I also look at words of encouragement from each member. I think to myself that everyone started somewhere and that the road to looking phenominal is a long one but it must be travelled before I get to my destination or in this case my goal.

To get myself psyched up for a workout I drive to the gym with my music cranked loud. Usually something hard and fast will put me in the mood to train. Sometimes I will take in some caffeine if I am a little tired or unmotivated and it always works for me. This shouldn't be a daily thing but only when needed as caffeine can begin to not be effective with constant use over time.

Keep yourself motivated or workout with a partner that doesn't allow you to slack off. Partners are a great way to stay motivated as it is constant competition and that is good for a persons drive.

Good Luck!!!!

sword chucks

08-28-2005, 12:00 PM

yeah this is like the topic I thought of :D

IGF

08-28-2005, 11:59 PM

Whenever you step into the gym there are 2 different types of people: the ones who drag themselves out of bed or from work and workout with a tired and annoyed look just because they have to. Then there are the ones who come into the gym pumped up and ready for an exciting and awesome workout.

What makes these two types of people so different?

As we all know there are 2 kinds of people that go to the gym: The kind that is there to work out and achieve something and the kind that is there because they paid there $45 a month to get in and sit on a bench press. Whats the difference between the 2? The first is there knowing that hard work produces results and he can meet women other places while the second is there because 3 sets of bench and curls is great for pumping him up for the females. Different motivations, Different goals but both give the person a reason to go to the gym. Who do you think will get bored first though? The one that puts 5lbs of muscle on in a few weeks or the one that sits around most of the night being rejected by women. The latter one of course and the only thing he had to do to improve his attitude is realise he has the opportunity to make himself feel and look better - but will never realise that. The motivations of these 2 characters are what seperate them from eachother and is their defining characteristic in the gym environment

What can you do to make working out enjoyable instead of a boring chore?

Firstly working out shouldn't be a boring chore! If you have that out look now then I refer you to the above paragraph. Let's ask yourself WHY you think working out is a boring chore? Is it because you feel obliged to do it after work to try maintain some fitness, do you do it so you keep your body fat in check and try and add some muscle at the same time? Either way start thinking exactly what makes working out so terrible. Heres a list of why people usually find working out boring

Tired:So most of you go to the gym after a long hard day at work and dreg through a workout right. Well my advice to you is to, at some point during the day (or multiple times a day), is to sit back, relax and forget about all the problems you have. Just think about relaxing and refreshing yourself mentally. I employ this technique throughout the day and it pays off big time! Also make sure to get enough sleep every night.

Bored:Get an mp3 player! Bring a training partner who you can compete against and talk to in between sets! Bring your significant other along and use them as motivation to push yourself through the workout!

Feel Obliged: If you feel like you have to go to the gym then realise that you would better feel like you have to go to the gym to achieve something. Get a plan going and sets some goals - even if their small goals. Most hardcore bodybuilders here just started out wanting to improve there over all fitness and just had some basic small goals like being able to life 35's on dumbell bench. Such small goals build up to big things later one and will get you out of this "i have to go" attitude.

How can you get yourself pumped up for a workout?

A guy at my gym likes to sit down on a mat and meditate for 15 minutes before he even starts his workout. Many patrons like to think of the gym as a way to 'forgive there sins' for the day and spend 30 minutes a day of intense work to keep off the fat that bowl of ice cream is sure to create. The answers are as varied as snowflakes so why don't you ask yourself how can YOU motivate yourself to workout? Something I think everybody can touch on is look back at when they first started and the reasons that they had back then. Others just need to look around and see the world of obesity and unattractiveness we live in and tell themselves they don't want to be one of those people. But it is important for you to find out why you do what you do and when you find the answer your workouts will never be the same.

Are there any different exercises or routines that can make working out more fun?

Sure there are, friendly competition is always a boost in creating a fun workout. Challenge your friend to see who can bench,squat or deadlift the most. Try novelty exercises that have always interested you but have never found their way into your routine. Pump yourself up and take some progress pics in one of the mirrors in the gym (their not just there to check form after all...everybody has done a bit of posing in front of the mirrors) or walk around the cardio bunny's with your shirt off. The gym can be fun if you make it by just doing things you would do anywhere else.

Can supplements help play a role for creating an enjoyable workout?

Well in my opinion no, not really. Maybe some Caffiene or Cituraline Malate will help with the exhaustion of working out, but unless somebody is able to synthesize a drug called "motivation" then I doubt there is anything on the market now that can create some euphoric feeling from just working out. But who knows maybe one day there will be ;) We can only hope so.

BONUS QUESTION: Are you the type of person who works out because it’s a chore, or do you enjoy it? What makes it that way for you?

Some times working out is a chore, mostly it is enjoyable. Nobody human can always have a good workout because there are just days when you cant be bothered and there are days when you feel like trying to hit multiples with your 1 rep max. For me though when I enter the gym I put my hat on, jam my earphones into my ears (sony ex-71's which are perfect for blocking out all other noises), sit on the stationary bike and look in the mirror in front of me and ask myself "why im here". The answer will always be "to workout. to get big. to be stronger. to be better". Nothing to me is more important then improving myself and being better then the fat,lazy and unfit slobs pushing down big macs down the road. Life is to short to let your body waste away.

Well I hope my article was able to help you readers out their and give you all some idea's on how to make working out a fun experience. Enjoy!

ravadongon

08-29-2005, 05:41 AM

Great topic, but unfortunately I'm doing the athletes.com TOTW, so I won't be entering this weeks :(

Pies_for_me

08-29-2005, 08:47 AM

to make a workout enjoyable you need music, it might just be me but if i dont have any music playin i aint working out.

people who drag them selves out of bed to go and be in a pissy mood are ones who think its a chore, they want to get some muscle to impress some birds, do it for your self if want to look good for someone else then its sort of shallow, but if you work out for your self then youve got more chance of enjoying your workouts. you got to be in a good mood other wise you aint gonna do anything properly or with any enthusiasm(spelling?) but if you go to the gym and put in 110% even if your in a bad mood then respect to ya, thats the diference between people who go to get fit and people who do a hard days work out, they go no matter what they feel like.

docta_cc

08-29-2005, 07:02 PM

My comp is in the same room with my weights.

eco1og

08-29-2005, 09:44 PM

>>Whenever you step into the gym there are 2 different types of people: the ones who drag themselves out of bed or from work and workout with a tired and annoyed look just because they have to. Then there are the ones who come into the gym pumped up and ready for an exciting and awesome workout.

Actually there are more than two types of people to be honest. See, a lot of people come pumped, excited and ready to socialize. There might be 3 to 5 and sometimes even more than that. Sit around, have a great time, move some iron. Club. Not a hardcore hell pit.
There's people who come to the gym to die. They don't see nobody. If you ask them, you probably won't hear an answer. Or a sort of roar or grunt, because they can't talk and by the time they'll become able to say something - you'll see them ready to move some iron. Warriors. ( I would recommend to read AnimalPak's articles for that kind of mindset).
And also there's kids, "gurus", posers, thong type ladies and the list goes on.

>>What makes these two types of people so different?

Goals. It's that simple and creates the diversity of results that people get in the gym (and in life.)
Ass dragging "must-go-to-be-in-shape" slops - overall abstract idea to be in some sort of shape. Wanting to look like a bodybuilder, working out like a clown, eating either like a pig or a 50 pound anorexic woman. Results - none. Not surprised.
Warriors. Sleep, eat, lift...repeat. And always study, learn and explore. Absolutely clear goal : Become either huge, cut, create a perfect physique, but do it to the best!
And lots of goals, less radical and more realistic for most people.

>>What can you do to make working out enjoyable instead of a boring chore? How can you get yourself pumped up for a workout?

So here we are. You don't like it. It's boring, it's no fun, you hate everything about it, but you have to do it to achieve your some sort of goals. And there's the thing that we are looking for. Hate. If you can hate - you can love! Learn your hatred and make it deeper. Feel it with every nerve, every organ, every fiber. Pump it up. Let it fulfill you. Now you're ready to let it free. See them weights? Perfect object for your hatred!
Don't hate it deep enough? How about some cruel music? Don't like heavy music? May be you hate it? Then it's time to get some and double your hatred.
But remember to control yourself. It's only between you, weight and some long haired deep voice hardrocker. Don't become a jerk to people around you. They are not that brutal yet. Let'em socialize. You got goals. And you achieve it with anger and consistancy.

>>Are there any different exercises or routines that can make working out more fun?

No answer for this question, because fun is not a kind of word that I would use to describe weightlifting. It's no fun about sweating, being dizzy and ready to pass out, not being able to walk and feel absolutely sore. It's pleasant feeling for lovers. But fun is just a wrong word.

>>Can supplements help play a role for creating an enjoyable workout?

Couple tabs of exctasy will definately make it more enjoyable. Oops... Sorry. Back to working out. Supplements help the brain to get that feeling "I can conquer the world!" Just don't overtrust and overuse them. They are only supplements, even though right supplementation will get you to your goals faster. And thus make the workouts more effective and enjoyable by giving faster results than training placebo.

>>Are you the type of person who works out because it’s a chore, or do you enjoy it? What makes it that way for you?

I hate it. More and more pain every single day. Can't live without it.

~jAmeZ~

08-30-2005, 02:23 AM

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How to Enjoy Working Out: A Five-Part Serial

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Part One: Toby Learns "The Secret"
I first met Toby Lasker when I was in the gym one night for a workout. I mean, I’d noticed Toby before. He was a young kid, about eighteen or nineteen. He had a physique like a termite-ridden fence post, even though he had been coming into the gym for the best part of one year.
When I first swapped words with Toby, he was sitting on a heavily padded bench with a despondent look in his eye. Every other bench was in use, so I asked Toby if he was done. He sure looked done.
“Maybe,” sighed Toby. “Do you think I’ll ever get my chest even close to that?”
I followed Toby’s gaze to the wall, where there was an enormous black-and-white poster of Arnold twisting his torso into a side chest pose. His pecs were jutting out like slabs of rump steak.
“Probably not,” I said, “Arnold was the greatest. Are you done with the bench?”
Toby didn’t hear me. “I work hard but I don’t grow!” he sighed some more. “What’s the secret?” he asked, looking at me like it might be written on my face.
I figured I had better play his game if I wanted to use a bench anytime soon.
“How much are you benching?” I asked.
“About 135. I’ve improved heaps. I only used to be able to lift 60,” Toby said.
“How often are you working out?”
“Well, I do chest and arms three times a week because I want the size to go there,” Toby said. “Then shoulders and back and maybe legs on other days if I feel like it.”
“And how much are you squatting?”
“I don’t squat.”
“Uh huh. And what are you eating?”
Toby told me. I’ve seen seagulls at the beach eat more in one hour than this boy was eating in a day.
“Toby,” I said, “You’re right. There is a secret.”
Toby’s eyes got real wide. “What is it?” he said.
“The secret is hard work.”
Toby’s face caved in like a Cornish mine. “I do work hard!” he protested.
“Toby, let me be honest,” I said. “You barely eat enough to keep a beetle alive. Plus my sister can lift more weight than you do—and she’s never worked out a day in her life.”
I could tell Toby didn’t like hearing that. But he was curious, so he pressed on with the conversation.
“Then what would you suggest, oh guru?” he asked, not bothering much to hide the sarcasm.
So I told him.
Toby’s jaw unhinged. “You can’t expect me to eat that much,” he wailed, “And the program you’re talking about is just…I mean it’s…”
“It’s what?” I interrupted, “Too much hard work?”
Toby just looked at me for a while without another word. Then he grabbed his towel and headed for the locker room.
I watched him go, feeling a little bad about the whole thing. But the gym was full of Tobys. They knew that weights were the best way to build their collective bodies, but they expected muscles to grow on fresh air and scenery, with little effort. And the threat of real, hard work caused every one of them to compromise their goals.
I’m not trying to be Mr Universe, so I don’t need to eat THAT much, or try to lift THIS much, was the usual mantra. All I need to do is touch a weight and I’ll grow muscles as quickly as cauliflowers!
But the truth, as most experienced lifters will tell you, is that the same tried-and-true methods are needed to build muscle, whether you want a little or a lot. It just involves hard work and unwillingness to compromise. Without hard work, few people will make progress. Without progress, they will lose motivation. And with no motivation, they will do less and less half-hearted work until the day they finally give up.
I shook my head and started sliding plates onto the bar for my lift.
“Life is full of Tobys,” I mumbled, “The species isn’t unique to the gym.”

Part Two: Toby Learns To Sweat
I met Toby again at the gym the very next day. I was stretching my back to do pull-ups when he wandered on over.
“I’ve been thinking about what you said,” he admitted, “And I want to work hard. I do. It’s just that…well…weightlifting doesn’t excite me much.”
I swapped arms and started stretching my left side.
“You’re right,” I said. “Working out IS kind of boring.”
I pointed to the poster of Arnold.
“It’s just like your friend up on that wall said: You lift the weight. Gravity pulls it down. You lift the weight again. Gravity pulls it down again. Over and over. That’s how champions are made.”
Toby looked at the poster for a while.
“Well,” he began, “If working out is so boring, how do I get motivated?”
“Let me ask you a question,” I said. “Why do you work out?”
“That’s easy,” Toby said, “I want a big chest and arms like loaves of bread.”
I stopped stretching and looked right at him. “Your answer is right there. Don’t think about DOING weightlifting. Think about the results you GET from weightlifting. That’s much more exciting, isn’t it?”
Toby’s eyes glazed over for a moment. He was picturing himself striding along the beach with a chest like the straining mainsail of a tall ship.
“Yeah,” he muttered eventually, “That IS more exciting.”
“But that’s not all,” I said. “You need to constantly give yourself something to be excited by. I want you to go and get yourself weighed, measured, pinched, photographed…the whole works. Then I want you to go and get a training diary and stick everything into it. And then you’re going to go record your current lifts.”
Toby squinted thoughtfully. “I think I can see where you’re going. You’re saying I should use personal progress to drive me consistently towards a goal?”
I nodded. “Sure, and vice-versa. A training diary is an honest, permanent record of your progress. If your diary shows that your chest hasn’t grown much in six months, who’s to blame?”
“Well, me, I guess…but…”
“There’s no buts, Toby. Do you want to feel like you’re working towards a massive chest or do you want to feel like a failure?”
“I hate failing. That’s why I…”
“Good,” I said, cutting him off again. “So the reward of a big chest and your fear of failing are your own psychological motivations. Your training diary will help you keep those motivations on your mind every time you work out.”
I could feel my body starting to cool down. I needed to get on with my stretching.
“Come talk to me afterwards and I’ll get you on a program that could build muscles on a mushroom,” I said, “And boy, are you gonna start squatting! It’s time for…”
It was Toby’s turn to interrupt.
“I know, I know,” he said. “Time for some hard work.”
I raised an eyebrow. “Glad you’ve seen the light,” I said, “But I was just going to say it’s time for me to go and work out.”

Continued....

~jAmeZ~

08-30-2005, 02:24 AM

Part Three: Toby Gets A Warrior's Mindset
I ran into Toby about a month later. He was in the gym cafeteria, alternating bites from a giant turkey sandwich with swigs from a protein shake. His Blink If You’re Horny t-shirt was stained with sweat.
“See,” he said triumphantly, “I’m working hard, and eating and growing.” He flexed a bicep to emphasise the point. It looked more like a tennis ball than a grape fruit, but I had to admit that it was starting to show.
“I just got one problem,” Toby confessed, “I’m real tired after work. I mean, I didn’t even lift as much this time around.”
I asked Toby what today was.
“Legs,” he groaned. “I squatted 180 last week but today I could only do 165.”
“Toby,” I said, “You’ve followed a good diet and got plenty of rest?”
He nodded.
“Do you really think your body lost that much strength from one week to the next?”
Toby frowned at me and shook his head.
“So you’re as strong as you were last week,” I continued, “Maybe stronger. The problem is in your mind.”
Toby looked shocked. “You mean, like neuron-motor whatchamacallit?” he said.
“Nothing that complicated,” I smiled. “You just weren’t mentally prepared for your workout.”
“How so?” said Toby, raising an eyebrow.
“Well, you warmed your legs and the rest of your body up before you squatted, didn’t you?” I said. “How come?”
“Easy,” said Toby, “I perform better when I’m warm.”
“Exactly. It’s the same with your mind,” I said, “You need to warm it up too. Have you noticed Olympic weightlifters, for example, before an attempt?”
Toby thought for a moment. “Yeah, I have,” he said. “I remember one guy just stood there with his eyes closed, waving his palms up and down and bending his legs. It cracked me up.”
I bit my lip and resisted the urge to cuff him.
“Did he make the lift?” I asked evenly.
Toby leaned forward. “Sure,” he said, “You could say that. The guy equalled the world record.”
“And there’s my point,” I said, “He lifted the weight because he had already lifted it in his mind.”
Toby paused in mid bite of his sandwich.
“You might be on to something there,” he mumbled around a strip of turkey.
“It’s nothing new,” I said. “Top athletes have been using auto-suggestion for years to help them break records.”
Toby chewed quickly and swallowed. “So how does it work?”
“Basically, you think about what you want to do and then you do it,” I said. “But preparation is the key. People who say auto-suggestion doesn’t work don’t give it long enough to work.”
“And how long is long enough?” Toby asked.
“Let’s use today as an example. You did squats. A top athlete would have started preparing their mind hours beforehand, maybe even a whole day. They would have pictured themselves over and over again having a great squat session, until they believed it was going to happen.”
I picked up Toby’s training diary from the table and opened it.
“And you really need to believe what you tell yourself. It says here you squatted 185 last week for 15 reps. Could you lift 240 for 15 reps this week?”
Toby went pale. “Is that a trick question? I don’t think any amount of imagination could make me squat 55 pounds more than last week.”
“Exacly,” I said, “You still have to keep it real. Tell yourself you’re going to squat 190 this week, because you did 185 last week. And 190 is only five measly, little pounds more.”
“Yes,” sighed Toby, “A five pound increase is easier to believe.”
I smiled. “And if you keep believing that for another ten weeks, you’ll be squatting 240.”
Toby’s whole face lit up. “Wow,” he said, “You’re right. It comes back to using progress to drive me towards my goal.”
“More than that,” I said, “You need to picture your progress in your mind. And don’t stop once you’re in the gym. Get a clear picture of your success just before you make a lift. And during the lift, keep your mind clear of everything except the next rep until you’re done.”
“Sounds easy,” Toby said.
“Don’t get too cocky,” I said. “Auto-suggestion is a difficult skill to master. It takes practise to get yourself into the right mindset. But once you know how to get there, you can start doing it at will.”
“Hang on,” said Toby, “If it’s so hard, why can’t I just listen to some loud music or get a workout partner like other people do?”
“Because those kinds of things are complementary techniques,” I said. “I mean, they can be used to ENHANCE the right mindset. But, at the end of the day, it’s not the music or your workout partner lifting the weight. It’s you. Any noob can put on some headphones. But, as you can tell just by looking around the gym, not every noob can get into the right mindset.”
Toby nodded and licked his fingers. “I believe I can go back and lift 190. Want a turkey sandwich?”

Part Four: Toby Catches Iron Fever
“Maybe it’s time to switch your routine up a bit,” I said to Toby. He had been at it hammer and tongs for three months now. I have to admit I was impressed by his gains and newfound discipline.
Toby was squeezing his pecs into the mirror. My question broke his concentration.
“Huh? How do you mean?” he said.
“Well, maybe change the exercises a bit. To keep things interesting.”
“Why?” Toby said, looking at me blankly, “Working out is boring anyway.”
“Really,” I said. “So why do you do it?”
Toby went back to squeezing his pecs in the mirror.
“The results,” he said. “Every bit of progress takes me closer to my goal. I live for results. I love any exercise that gives me results.”
“What’s your opinion on squats?” I asked.
“Squats are awesome,” Toby said, switching to a front double biceps pose, “They blow my progress through the roof.”
I looked at the monster I had helped create. Toby had definitely caught the iron bug. He was lifting with a purpose. He was driven by an enduring end, rather than a fleeting means.
I tossed him his shirt. “Good answers,” I said. “Now let me buy you a protein shake, so you don’t lose any precious muscle on the drive home.”

Part Five: Toby Does It Pure
Toby was looking at the array of supplement containers lined up above the gym’s front counter.
“Should I use something like that?” he asked, pointing at a small, black bottle. The label read something like Caffeine Xtreme! Bust your bench! Slam your squat! Pull the arms off a gorilla!
“In a word, no,” I said. “There are two categories of supplements, and each category claims to help you have a great workout. The first category helps you recover faster, so you feel in top form for your next workout. Protein and vitamin supplements fall into this category.”
I stopped and looked at Toby. He was poking at the caffeine bottle as if it was about to give up its secrets.
“The second category,” I continued, “Contains the so-called energy boosters. They promise to help you have a good workout by switching you on.”
“So what’s wrong with that,” Toby asked. “Everyone needs a pick-me-up now and again.”
“There’s plenty wrong with it,” I said. “Take caffeine pills, for example. They cause a physical effect that makes you feel more alert and energetic. Trouble is, once that effect wears off, you’ll crash and burn. And if you rely on the pills for long periods, you’ll build up a tolerance and have to take more to get the same effect.”
Toby nodded slowly. “So in other words, the second category is for people who are too lazy to learn auto-suggestion, and the supplements don’t work nearly as well anyway?”
“By George, I think he’s got it!” I said in my best British accent.
Toby turned his back to the shelf and flared his lats.
“I’ve got auto-suggestion down to an art,” Toby boasted. “My mind can help me achieve great things!”
“Don’t get too carried away,” I said.
Toby gave me a stupid grin. “I’m not. I just don’t need expensive motivation-in-a-bottle. Hey, let’s stop by the zoo on the way home. I wanna try to pull the arms off a gorilla.”

BONUS QUESTION
The moral of the story? There’s nothing to like about working out. It hurts like hell. I constantly have to push myself beyond previous limits. The mental effort alone can be draining. But working out is a means to an end. And anyone who has their sights fixed firmly on a desirable end will embrace the means that gets them closer to it. Here’s 5 of my favourite ends that use working out as a means:

1. A stronger, more powerful body.
2. The numb-but-happy feeling as I lie on my back after a workout, feeling completely trashed but knowing I did everything I set myself to do.
3. The discipline that working out gives me, which I can channel into other areas of my life.
4. The way chicken always tastes better after working hard :P
5. The concentration and the patience that regular workouts breed.

Kill_yourself

08-30-2005, 08:33 AM

dudes... if jamez can win this TOTW by writing a story i really have nothing to say but C'MON!?

Blap Blaow

08-30-2005, 08:43 AM

Hey, let’s stop by the zoo on the way home. I wanna try to pull the arms off a gorilla.”

HAHAHAHAHAHA! Awesome!

bryan361

08-30-2005, 10:08 AM

I'm a newbee here on the forum, but I think newbees in the forum have some things to offer the old hands who have been in here forever and a day. I didn't read anyone elses response so that I wouldn't be swayed by the answers. I'll read those later.

What makes these two types of people so different?

There are probably many factors that make these types of people so different. I believe that external factors such as long day at work, stress, and personal hardships play a role which can change from day to day.

However, I think some of the major factors at the gym are length of membership, level of commitment, self-conscienceness, and friendship. For instance someone that is very motivated, been a member for years, has a buff body, and lots of friends talking to them while at the gym are likely going to unintentionally make someone who is very self-conscience, has been a member for a couple months, not such a great body, and no one at the gym talks to them look feel sad and miserable. They are going to drag themselves there because they paid a membership and don't want to waste the money they paid to be there.

Those who are pumped and excited should perhaps be more friendly, encouraging, and take an interest in the poor sap over there all by himself. If you help him, make him feel wanted at the gym then he will likely start getting pumped and excited about being there too.

What can you do to make working out enjoyable instead of a boring chore?

What? A borring chore! What ever do you mean? My workouts are fun and not a borring chore. There are days I am less motivated. Weather usually plays a role. If it is a bad day outside I tend to be a little less motivated. I find when those days crop up I think about how nice I will look if I continue on my current goal and how bad I will look if I give it up. If I want to give up, don't want to complete a set because my muscles are tired, I shut my eyes and concentrate on the blackness tuning out that little voice that tells me to stop that set.

How can you get yourself pumped up for a workout?

Just thinking about how I will appear when I reach this particular goal is usually enough to get me pumped. Giving myself a reward after a difficult workout helps too.

Are there any different exercises or routines that can make working out more fun?

Most definiately! It takes time to find a exercise or routine that you like. There are many different exercises for each muscle or group. Try them all out, choose the ones you like the most and put those in your routine. For instance, I hate lunges. There is nothing I dislike more and you will never see me do a lunge, but don't think about taking that bench over there because I like leg extensions and curls. You have to pry me off that bench. I could do those all day since I like them so much.

Can supplements help play a role for creating an enjoyable workout?

Yes, they can. Exercise can require a lot from the body. Consuming the proper nutrition with the calories, vitamins, and minerals needed will not only provide good mental health but will give you the ability to complete your workout and achieve your goals.

BONUS QUESTION: Are you the type of person who works out because it’s a chore, or do you enjoy it? What makes it that way for you?

I would never say it is a chore. There are days I am less motivated than others. I believe age is the major factor why I enjoy my workouts. At 36 I know what I want and I know how to get it. I'm experienced enough in my life to know what I am capable of and what I could never achieve, thus I don't set unrealistic goals. Not to say my goals are easy, they are not, but setting realistic goals produces a more enjoyable workout.

Dallas68

08-30-2005, 10:27 AM

lets say interesting entries....where is all the others? lol...whats thats story on about? haha

muscleboy333

08-30-2005, 10:29 AM

lets say interesting entries....where is all the others? lol...whats thats story on about? haha
Are you entering this week? I just started mine this morning...

Dallas68

08-30-2005, 11:52 AM

Are you entering this week? I just started mine this morning...

yeah wondering where the usual guys were haha...

i first want to apologise to bb.com and anyone else on the last article on my comments i really feel stupid...

yeah i got back from friend this afternoon and i kind of forget about the totw but im writing right now cause so far the articles ahve been odd to say the least..but i mean i give points for originality haha..

good luck muscleboy333 and anyone else really putting effort in..

its cool because preparation plays a big part in that one rep max or whatever..

Blap Blaow

08-30-2005, 11:59 AM

Dallas68

08-30-2005, 12:04 PM

Have no fear bro, Blap Blaow will be posting tomorrow!!!!

Hehehehe, written half of it just can't get motivated to finish it off. Should really do it now while I have some free time. Will probably post early tomorrow afternoon.

No worries about last week- I could tell you were a little upset (understatement) so I just stayed quiet on it.

Anyways, look forward to reading yours as always! Game on!

cool bro even if i dont get it this week, then thats alright i write to help others i guess...

well this article is about motivation so drink some energy booster and get cracking!

haha i know it was a hard topic i thought about it on the bog and realised all of my mistakes in one shot amazing what can come to you when your sitting their um letting go of um recycled food,so its past...

and looking forward to yours!! i may post like really late tonight..to get past the rush..

and thats a hilarious little thing under your name haha blap blap blap etc...

its like a MAD magazine sound effect hahaha....

im not sure how good my article will be but all to their own..

Dallas68

08-30-2005, 01:43 PM

yeah this is like the topic I thought of :D

cool and are you entering in this one le sword chucky?

TUnit

08-30-2005, 02:18 PM

Dallas68

08-30-2005, 02:32 PM

im going to post my word document in now and then i will do the whole thing since im on a new page just going to check it once again for mistakes.................................

and may edit if more comes to mind but like to get my work on screen well here you are ppl...plus its my page! im page number 2!!! haha lol

look forward to the satisfaction of getting thanks from people who are more knowleadgeable than me!! and seeing their articles!!

Dallas68

08-30-2005, 03:04 PM

A TOTW by dallas68 have a read and good luck to all I hope you gain something from reading this!!

What makes these two types of people so different?

These ‘two types of people’ could have a multitude of different aspects in their life some indirect and many direct reasons to take working out and training as a huge grudge and no pun intended a heavy weight on their shoulders. Some reasons could be medical or a middle aged crisis among other things, when you take a trip to the gym or the bodybuilders sanctuary lets call it, you see some middle age men and cardio bunnies with receding hairlines and tight spandex doing reasonable form sweating it out, first of all on the training circuit which they do every time in the time frames it gives you, these people never change it up which does lead them to get annoyed by never passing bigger weights or becoming shredded and not putting variation on their gym sessions and days which will not allow muscles to grow as they become “accustomed” to what your doing.

Many people do it to get away and escape from life in general…
Example: failed marriages, bad marks, fighting, losing those around them, not doing well in life, breaking up relationships, this can all lead someone to go weight train and find a new hobby but these circumstances have placed a bad mood and when you are in gym you should have a clear idea of what shall happen basically a perfect mindset try think of the monks how they clear their minds and do incredible feats create an environment of a clear and healthy conscience.

The medical side is that some people need to start sweating it out because of a heart attack or possibly being heavily overweight which has its own set of consequences. Perhaps the obesity epidemic will open many more peoples eyes that the mirror is not lying that the weights are their friends and they need to spend more time their and in the kitchen!

Then another “kind of people you see” it comes to those who do it for shallow reasons, it does not matter at all if you are doing it for yourself, looking to get healthier is the best thing you can do, but to train to just impress some girl or your new buddies at work/school then that may be a good idea short term but long term when you start to feel lazy it is because of the idea of starting weight lifting was only impressing others you need to have REASONABLE GOALS FOR YOURSELF!!

The people who enjoy weight lifting and focus on themselves.

These people push aside life outside of them and focus on themselves and how they themselves will increase the muscle or how they going to increase their lagging chest and trapezoids, no rubbish no bull nothing but guts and glory to themselves.

This is the way to do it go in and give it your all!
To feel that muscle contract when you squeeze out your next rep is the pinnacle of the day and that guaranteed pump in the forearms is simply mind-blowing, it’s a total mindset and sadly perhaps some people have more ambition than others to be stronger, faster, better, bigger and it is all perfectly good because they are not whining about anything other than maybe the guy doing barbell curls at the squat rack, but no doubt those who look good are those who are very focused. These people understand that you need to eat right to increase energy and to train in different splits every so many
Weeks or months and this lead them to grow bigger in the right direction. As they say if it was easy everyone could and would do it!

Dallas68

08-30-2005, 03:05 PM

What can you do to make working out enjoyable instead of a boring chore?

Schedule your whole day around that single hour to yourself, it is you and you alone who can gain those awesome triceps and develop insane python like arms, no one else can do it for you. You may have a trainer but you still need to push the weights.

Feel all the wasted energy in that gym, people sweating and pushing the same damn weights and doing the same circuit day in day out, feed on it get angry but in a clear conscience to help you better yourself, yes you should get your frustrations out in gym but only for a positive outlook and ending. You can enjoy it more by having the necessary food to help you to feel on top of the world when you walk in.

Do not get caught up by those around you! Who cares if that political figure did this and that they found the rare mole rat that might save the climate. For the time being in that gym it is all you and yourself, no worries about others.

Change how you train, work every part of your body you do not have to be a bodybuilder to look ripped or bigger. This helps to find new workouts to increase that muscles size and you will find you will get stronger which will lead to a large smirk on your mouth.

Maybe find a partner or spotter who can take the weights you are taking because during brief rests you can talk about how much better your form can get and also your buddy will be there for you so then you can push bigger weights because of the trust in your buddy being right there.

Establish the mind-muscle connection every time you workout, because you must feel out your muscles to help them grow and to keep proper form.

Tell yourself in your head that it is all worth it, that you will be better than the millions of useless people who have no direction in terms of working out, tell yourself that you’re going to live longer than many people, and avoid many diseases and old age syndromes.

Have music somewhere playing a highly enjoyable song that will make you feel like jumping around and throwing around the weights without an ego

After your gym session find a newbie and help him in a good way this might sound funny but try it you may impact someone’s life! I remember when I started going to gym these bodybuilders would see me doing my little bit and would show me the proper form and joke around with me in a perfectly mutual sense and they inspired me to go on because they had such positive vibes and energy around them! They never criticized only helped which is valuable.

Dallas68

08-30-2005, 03:07 PM

How can you get yourself pumped up for a workout?

If you workout in the afternoon, this will be easier to accomplish, tell yourself the whole day that its going to be the best workout session ever, that your going to destroy the weights, that you will push and shout until it moves (without being a nuisance) go through your workout in your head tell yourself what your going to do, how you going to do it, at what tempo, feel out the muscles during the day for example if its your back, then give your latissimus dorsi a flex, or the back of your trapezoids and the back of the deltoids, you need to connect your muscles, you need to know what your working out this is very important. Remember your last workout with that body part how did you feel? How can you do better? How can you make that muscle scream for mercy?

My pumped up plan

+ Put on loud heavy metal or any truly energetic list of beats on my mp3 player or sound system, feel what that band is feeling, take their energy for myself. Any really pumped up soundtrack can get you revved up beyond belief, you’re not chilling with your dogs and taking the Cadillac around the street you in the gym and you pushing the weights on your own!

+ Feel the music energy rise from the ground through my feet and through my whole body until it makes me shiver with fear. (This actually has happened it’s an insane experience)

+ Put that fear into anger at the weights, they are laughing at you! LAUGHING!

+ Damn weights always laughing well I will show them and I will laugh last!

+ Spark the fire, tell yourself your body is a temple but it needs to be torn down! Which you will have rebuilt bigger, greater, and stronger.

+ Put on your war face get excited perhaps maniacal at the prospect of hitting the weights for you are there to kick ass!

it is all about your mindset and this is how I think I probably have more disturbing thoughts going through my mind but its all preparation and that’s the best to help you take you to the next level never ever back down if you do then I don’t want to know you as I have learnt life is way too damn short to be a little piece of whining mucous!!

Dallas68

08-30-2005, 03:08 PM

Are there different exercises or routines that make working out more fun?

It all concerns what bodyparts and exercises you enjoy working out the most! It is of course better to do your best built body parts at the end of the week to bring up other parts but it will get you fired up and ready for the week if your first workout is your most enjoyable and strongest looking bodyparts. This worked well for me with my arms and the rest of the week I focus more because I have had a great start to the week!

The heavy compound movements can bring enjoyment to your face well at least after doing them because you realize after squatting, benching or deadlifting that you shifting large weights around on your body! Many exercises that are easier to do and stimulate the muscle and let it grow quickly will make it more enjoyable, for example preacher curls are a very slow movement and create a very good mood where you pull and the muscles lunge out at you then you contract and then they settle down but its enjoyable to see the peak being created which I think I genetically have.

Familiarize yourself with more of the free weights and machine exercises you will enjoy more lifting when you learn to apply more ways to stoke your muscle fibers.

Try figure out which bodyparts you can do giant sets, supers sets, tri-sets in and then find a way to set those up at the start of your workout to really spark you muscles ignition signals!

Can supplements help play a role for creating an enjoyable workout?

Yes there is a huge market for pre-workout energy boosters. Right here on bb.com!

http://www.bodybuilding.com/store/goalenergy.htm

http://www.bodybuilding.com/store/goalherbal.htm

http://www.bodybuilding.com/store/goalenerstim.htm

http://www.bodybuilding.com/store/endurance.htm

http://www.bodybuilding.com/store/oxygen.htm

http://www.bodybuilding.com/store/bars.htm

I just stumbled over those!!

Look for yourself as you should know what is best for yourself and what you want to achieve!

It can be a great idea to include pre-workout boosters to help you stay alert not only for your workout but for the whole day! Many of these mixers are so potent you can’t take them after a certain time! So be certain to what you choose for your specific needs! And of course look on the forums to help you see what other people say about the products and remember to search!

You can use them to increase your body’s energy for cardio, increased mental strength that feeling of godly power so that you can power through and increase your weights. That is what they are there for! Remember that proper dosages are on the product for a reason and take note of the warnings!

Dallas68

08-30-2005, 03:09 PM

BONUS QUESTION: Are you the type of person who works out because it’s a chore, or do you enjoy it? What makes it that way for you?

No thanks and don’t give me that total nonsense spewing from your mouth is what I say to those people who say they can’t get fitter or stronger due to them having sport then singing practice which follows with playing the drums and then meeting aunt Gertrud for big fat pie and cake then doing homework until 4 in the morning. It is silly I also do sport and homework and meet family but I still eat and do the right things never skip training unless you overtrained which is stupid in overall ideals to do but you learn!

IT IS ALL ATTITUDE!!

So basically I am on the right side of the bridge! I enjoy working out every time, because I know I am part of something however small or large it also allows me to grunt and shout with reasons. I am bettering myself and me alone, this is my journey I have chosen and no one else can help me directly, people may notice hey you have bigger muscles, but them or normal society are not always there just remember your on your own under pressure of yourself!

You come out from that incredibly leg numbing squat that turned out to be a new PR (personal record) and you look in the mirror and you have proven to yourself you have what it takes for anything, it proves you have something not everyone has! That willingness to put your body in total distress to get stronger and look damn good.

I also have a much more personal reason, when I was younger about thirteen I nearly succeeded in suicide in jumping over my schools highest building, a good 4 storey building my true friends calmed me down at the break when I was up there staring at the fields and people running around laughing, screaming and shouting on the ground they told me about how I would negatively impact and destroy my family and how much I meant to them and how I make them laugh it was really a terrible time in my life not many people realize how crazy it is for all teenagers especially those who are overweight or those who are extremely thin,

I was a fat little boy who had some friends but not getting the emotional needs I craved from some people, my family was of course nearly always there for me, but it partly was girls and the main reason was I was not a success in any of my homework assignments or report cards. I had no life in my head I was useless I used to be a young gymnast but they moved away from my neighborhood which led to me to get very fat and I would sit with chocolate and eat watching television, while my brothers not knowing my strife mentally would just laugh at me as I was able to balance a coke on my stomach.

One day I think it may have been my one older brother who got himself ripped and damn lean but filled with veins and muscles without supplements and only training and diet, that made me get up and pick up the weights. The other reason was it was my first year in high school, so I had to make new impressions on people, the sports I played now helped me a lot to sculpt my body and get rid of fat while I ate right and trained. At the start it was more just benching and building arms but now nothing is spared as I have learnt you need to work everything!

It (lifting weights) has been a life changer and life saver for myself, now people notice and in my grade im the local bible on muscle building, which has in turn given me many new friends and placed me in better frames of mind, both my brothers who are older than me even look up to me and this is probably my best feeling.

True it is for myself and no one else but I have definitely helped impact other people while changing my whole life.

I never want to go back to the edge of the abyss and stare at death its something you never ever want to experience in your whole life its terrible. It nearly happened again at high school I had my air gun in my mouth because of a really bad mark but my mom stopped me and it was my last bullet I had in my room the kind of bullet that can kill a rabbit in one shot it was a golden bullet so sweet...Bodybuilding keeps me going… Without the weights and great vibes on this site I wouldn’t be here at all.

In class I can drift off into the bad old days in my head and I start breathing heavily even though I have no physical reason to, because I cannot stand the emotional stress it had on me. I still look back and shudder.

what i am ultimately saying from this is that

Everyone has an ideal groundforce which leads them to train and keep pursuing their dreams and goals to compete, look good, be stronger for the job, and remain healthy, live longer, personal strife.

…Thanks for reading guys and good luck!!! I have shared a very personal thing with you and please take it to heart and help those around you…

pimpgoose

08-30-2005, 06:17 PM

TOPIC: How Do You Make Working Out Enjoyable?

Whenever you step into the gym there are 2 different types of people: the ones who drag themselves out of bed or from work and workout with a tired and annoyed look just because they have to. Then there are the ones who come into the gym pumped up and ready for an exciting and awesome workout.
That statement couldn’t be truer. Every single time I walk through the doors of my gym, I always see two different groups of people like the ones stated above. No matter what day it is, or what time of day, you will always recognize the true bodybuilders and be able to separate them from the slacking off average Joe’s.

1. What makes these two types of people so different?
There are so many ways to differentiate the true bodybuilders from the slackers but I am only going to touch on a couple of subjects. First off is the attitude and they way that people approach that day’s routine and the weights. On the bodybuilding type people you will see them trying to get themselves psyched up either by jumping around, yelling, or they could even be silent but concentrating hard on the task at hand. It may look funny to see them jump around and all that, but you stop laughing at how intense they get when they start to lift the weights. As for the slackers, you will see them walk through the doors not knowing the first thing about working out and they’ll just be in there joking around with there friends, maybe lifting a couple weights just to kill some time. And then they leave. And that brings me to my next point which is not knowing what you are doing (average Joe) versus knowing all the details (bodybuilding type). I’m sure you see this all the time which is why I want to acknowledge it. When you walk into a gym do you ever see people doing the right exercises completely the wrong way? The people in question are the average Joe’s. And with that group of people, there’s always the cocky one who thinks he knows everything. You will see him/her telling all his friends how to do exercises the “proper” way. These are the people that always give me a bit of a laugh. And the third point I want to make concerns the people that don’t want to be there but have to be there. You can easily distinguish these people because they look tired, bored and they might have that look in there face like they are sick of being around all these weights. Personally, I think there is something wrong. My solution would be to find some sort of motivation, listen to music come with a workout partner, but I’ll get into that in the next question. There are so many more differences and I’m sure that you could name many more, but I think it’s time to move on.

2. What can you do to make working out enjoyable instead of a boring chore?
If I was to answer this question in 2 words, they would be, find motivation. But how? And where? Well it’s easy. One of the things you need to do, and I feel it’s the biggest thing, is set a goal for yourself. But not only a goal for long term, but maybe a goal for what you want to accomplish in the workout you are doing on that day. Examples of these goals could include, setting a personal best record for your bench press, or losing a little bit of weight, or even increasing the weight on a particular exercise. Setting goals is a great way to motivate you to go to the gym because you want to accomplish these goals. One tactic that works for me in goal setting is coming up with a goal that is extremely difficult to do. I find that this is one of the best ways to add intensity; because you know that you have to get this done otherwise you have failed. And I am one of those people that can’t stand to fail, I have to win, or in this case complete my goal for the day. The second way to get motivated is to bring a workout partner with you to the gym. By doing this, the two of you could share some laughs stories and that helps to make your workout a lot more fun. Your workout partner should also be somebody that you can count on to be your spotter. And not just for helping you keep the weight moving at the end of your sets, but to shout phrases out at you such as, “keep it moving, it’s all yours,” or maybe something like, “let’s keep this going your almost there __ more to go.” these can help you to keep concentrated and get some extra reps in. The third way to make your workout more enjoyable would be to pick out exercises that you only love to do. What is the point of doing an exercise if you hate it? In my mind that is your morale’s one way ticket to leave. So before you make up your routine, experiment with different exercises to find out which are the most enjoyable to you. The fourth subject I am going to touch on is music. For me this is the biggest morale booster and motivator. And I know for a fact that everyone listens to music and everybody has a few songs that they love to listen to. So, why not introduce music to your workout routine? Music helps me to concentrate on the task at hand, and rid me of all the other distractions. And I can guarantee you that it will do the same for you. When I listen to music I am in my own little world concentrating on one thing, lifting weights, I don’t care if anyone has anything to say if I am in the middle of sets, it’s just me, my music, and the weights.

3. How can you get yourself pumped up for a workout?
Again just like the other subjects, there are MANY ways to do pump yourself up. Some of these include, my personal favourite (and I probably made that pretty clear at the end of question 2) listening to music. Listen to some of your favourite songs before a workout, jump around a bit, sing along, and just go crazy. You might look stupid doing it, but hey, you’ll get the blood pumping when you are moving around, you’ll feel loosened up, and basically you will just feel great. Perfect for just before a workout. And you can incorporate this tactic outside of the gym as well. I am also a hockey player and rugby player and I always listen to music to get myself pumped up and full of energy before a game. Other ways you can get yourself pumped up for a workout is telling yourself over and over what you are going to accomplish. By doing this, you are setting up goals for yourself and it will give you more motivation to go workout, which in turn pumps you up. But still the biggest thing that you can do, in my mind, is listen to music (which I have stated many times).

4. Are there any different exercises or routines that can make working out more fun?
Basically if you want different exercises or routines, then you will have to experiment in the gym to find out which ones you like the best. If you find yourself doing exercises that you dislike or are uncomfortable doing, and then your morale will go down, no questions asked. Of all the hundreds upon hundreds of exercises out there, I’m sure that you will be able to find enough to incorporate into a proper routine. I would give some suggestions on some of the more fun exercises if I could, but because this topic is strictly a personal thing (based on what you prefer, because everyone is different) I can’t do that for you.

5. Can supplements help play a role for creating an enjoyable workout?
There’s no better feeling that going into a workout with as much energy as you can, working out as hard as you can and feeling that huge pump from the blood rushing to your muscles, making them feel nice and full. And if you don’t have that extra boost of energy, or can’t quite get that blood pumping enough, then there are supplements that can help you with that. You can take muscle pumps for getting the blood pumping or caffeine pills for more energy for example. I am not one to take these supplements but I can tell you that there are many different types that you can take that will help you in getting more energy and that extra blood pumping. If you want to know more go to http://www.bodybuilding.com/store/index.html. That is the www.bodybuilding.com cyber store and they have many, many wonderful products there. And as well, and easy-to-use search engine so that you can narrow down your search results to whatever you are looking for based on your goals, certain ingredients and the amount in them. Perfect for finding supplements to get you that extra pump or energy.

*BONUS QUESTION* Are you the type of person who works out because it’s a chore, or do you enjoy it? What makes it that way for you?
I am the type of person that LOVES to workout. I enjoy it so much that I can’t stand to miss workouts, which shows how into it I am, and how much I enjoy the sport of bodybuilding. I stick with bodybuilding because I now have this certain passion for it, but it’s hard to explain. One reason I can easily keep going is that I have set long term goals for myself. I want to make it to the next level and turn bodybuilding into a career, and be successful. That is the long term goal I have set for myself. Now, I’m not the kind of guy that has the most patience, so I have to keep up the intensity and turn it up a notch for every single workout. And in order to do that, I’ll use tactics such as listening to music, and setting goals for myself to accomplish in that workout day. I am always looking to make gains, and I can also use that train of thought to my advantage to add intensity as well.

Well that’s all I can say for this weeks topic of the week, I hope anyone who reads this has learned something about having fun and keeping up the motivation when you are working out. And I also hope you enjoyed reading this article. Thank you.

~jAmeZ~

08-30-2005, 06:19 PM

dudes... if jamez can win this TOTW by writing a story i really have nothing to say but C'MON!?

Who said anything about winning. I had fun writing it. This week needed something different.

Dallas68

08-30-2005, 11:06 PM

thats alright bro i still need to read it but i get the idea from skimming through its cool very unique id have to say haha lol shot..

hey pimpgoose weird name haha but anyway nice article you need to elaborate though bro then youll really be cooking your goose lol and use colours and stuff or else you need to strain your eyes, well cool you will or should get the writing bug and go insane hopefully sooner than later!

http://forum.bodybuilding.com/misc.php?do=bbcode

this is the code for colors and sizes and all that its dead simple cheers...

pimpgoose

08-31-2005, 03:15 AM

yo long story bout the name haha, but thanks for the tips

Dallas68

08-31-2005, 07:53 AM

sure anytime bro ......... lol

Blap Blaow

08-31-2005, 07:57 AM

wow Dallas, that's a pretty motivational story there in your article- I appreciate your honestly and candidness. Hopefully it will go a long way to help others in a similar situation.

Anyways, mine's pretty much finished. Just gotta make myself a couple of protein pancakes (yum!) and check through it all- should be up in an hour or so.

Dallas68

08-31-2005, 08:21 AM

thanks yeah and its even better to find people who care...haha protein pancakes thats new to me! cool look forward to your article!

insanity is my masterpeice yet all of chaos bows down to me-dallas68

waiting for yours blap blap blap blap blap blap blap blap blap blap blap blap boom

still waiting!! lol haha as i edited my post you sent in your thing ok ill make sure no one posts!! ill be ur bodyguard lol ....

woah!! huge huuuge huuuuuuuuggggeeeee flipping article brilliant many very good ideas!

Blap Blaow

08-31-2005, 11:18 AM

waiting for yours blap blap blap blap blap blap blap blap blap blap blap blap boom

HAHAHAHAHAHAHA, Well wait no longer! Sorry, my pancakes filled me up more than usual so it's taken me over an hour to eat my chicken and brown rice!- never happened to me before, but today is my day off!

Anyways, would appreciate it if no-one posted here for the next 5 mins or so!

Thanks!

EDIT: all done now!

Blap Blaow

08-31-2005, 11:20 AM

Health and fitness has become a major growth industry in the developing world, with more and more gym chains, clothing manufacturers, magazine publishers and health food shops looking to take advantage of increasing public awareness of health issues.

This increasing awareness, combined with the increasing public taboo being placed upon being overweight and out of shape and general pressures from the media to have the ‘perfect body’ have culminated in this mounting ‘gym culture’. Then again, modern gyms have existed for decades whilst the idea behind them has been in existent for centuries; the ancient Greeks had gymnazein (literally ‘place to be naked’) where they could exercise, bathe and socialise in search of what we regard today as a classically proportioned body.

So how has this manifested itself in the present day? At the simplest level; people that work out because they feel they ‘have to’ and people that work out because they enjoy it.

But what is it that makes these two types of people so different? I don’t think there is a single definitive answer to that simply because, just like everything else in life, different people have different motivations and goals. However, I will try to examine some underlying trends.

When you enjoy something, whatever your motivation is, you commit yourself to it fully, and the gym is no different. Those that give their all in the gym each and every time and leave knowing they’ve had the best workout they could possibly have- those are the people that are driven, focused and ultimately enjoy workout out. At the other end of the spectrum there are those people that give a half-assed performance every time. They are easy to spot as they will usually be placed firmly on their glutes tying up a piece of equipment with menial exercises or stomping away on the treadmill at almost walking pace whilst watching MTV (or, dare I say, reading a magazine on an exercise bike!). Fundamentally, what differentiates people is their reasoning and logic for being in a gym in the first place, and I feel this is an important area to explore when looking at why some people enjoy their gym experience whilst others don’t.

WHY SHOULD I ENJOY MY WORKOUT?

Good question! Why do you have to enjoy yourself in the gym? Surely you can have a good workout without really enjoying it? Well, yeah you can- but why would you want to? Like I said earlier, enjoying a workout means you put more into it- more effort, more commitment and ultimately you get closer to your goals faster and more efficiently. Do you ever do something you hate any more than you have to? I doubt it. Do you ever find it hard to do something you enjoy? No.

Blap Blaow

08-31-2005, 11:21 AM

MOTIVATION

Looking at why some enjoy working out whilst others find it a chore is elemental in understanding how someone can improve their own workouts in order to enjoy it more and consequently make the most of their time in the gym. There are countless motivating factors which make a workout more enjoyable, or not. Some of the most common factors are;

i) Endorphins: the feel good factor

During the course of a workout it has been shown that the brain releases chemical called endorphins into the body. The primary effect of these chemicals is as a means to counter the pain and discomfort of a workout. This is one of the ways in which the body deals with the physical stress it is being placed under. The secondary effect of endorphins is to induce a feeling of euphoria- the ‘feel good factor’. The harder you push, the greater the feeling of euphoria and the better you feel afterwards. You’re not a ‘meat head’ for wanting to achieve more and push harder, it’s just that the harder you work out the better you feel afterwards.

This in turn goes some way to explain why those that are put in minimal effort in the gym enjoy it less. Their body simply isn’t being tested enough to warrant endorphin release and that feeling of joyful satisfaction that follows an awesome workout. This is just one reason why being in the building isn’t good enough.

http://www.bodybuilding.com/fun/drobson22.htm

ii) Health

Increasing medical knowledge and mounting scientific research has both given us reasons to work out and stay healthy in the form of high blood pressure, diabetes, risk of heart attacks and strokes etc. Genetic dispositions add to this, with certain ethnic groups far more likely to develop conditions such as diabetes than others. So what better motivation is there than knowing you will live a longer, healthier and potentially happier life by simply devoting yourself for a few hours a week to and eating cleanly.

However, I believe this is the underlying problem with a lot of those people that don’t enjoy the gym but go anyway; the people that work out because they think it’s the right thing to do. Ultimately you should work out because you want to, not because you feel you should. External pressures are great for getting people to join a gym but awful for getting people to commit to a serious workout. Once you have made it through the doors there are several tactics you can employ to ensure a more enjoyable, fulfilling and productive workout, as I will discuss later.

iii) The Power of the Challenge

Part of being a human being is to overcome challenges in life, whether they be personal, physical, intellectual or whatever. The gym should be no different. Whether it is the challenge of putting on some lean muscle, just getting to squeeze out an extra rep from last week or just feeling better about yourself and your body, this challenge cannot be underestimated in making a workout more enjoyable. In fact, challenging yourself in the gym is vital to most experienced athlete’s motivation and can be powerful part of your arsenal in making the most of your workout.

iv) Aesthetics

Like it or not, much of our society is based around physical appearances. Whilst you can change your cloths, shoes and haircut with relative ease, transforming you body is a far greater commitment and much more of a challenge but at the same time arguably the most effective and important change you can make to your life. Transforming your body through a solid exercise regimen not only has added bonuses of better health, greater stamina and an overall felling of wellbeing but also increases self esteem, confidence and attractiveness. Even if your only real goal for working out is to look better topless you will still be more motivated to go into the gym and give your all each and every time in order to build those massive arms or run that little bit further whilst at the same time you notch up numerous other benefits.

If you just want to look better for appearances sake you will no doubt enjoy being pumped after a good session and watching that needle on the scales move closer and closer to your goals week in and week out.

v) Sports

A lot of people don’t work out to look better, and are not really in a high risk category when it comes to avoidable illness, but work out to supplement a sport. Whether you’re looking for power, speed, strength, size or endurance a gym routine carefully designed to compliment your sport can be invaluable in giving you the edge over the competition. In this scenario the workout is secondary to sporting achievement- you workout in order to achieve success at a given pursuit. However, for many, the workout can be just as fulfilling. Teams often train together and the competition mentality as described earlier kicks in- you push yourself harder and workout better (within reason of course).

http://www.athletes.com/ is a great source of information on sports related fitness.

vi) Social Life

Like it or not, many people use the gym as a social hub. Whether it’s to meet girls (or guys), make some new friends or just to catch up with some old ones, the gym can often be as much of a social environment as the local bar. Opinions are generally divided on this. I’ve found it’s usually the large swanky establishments which attract the social crowd and the tying up of equipment by gentle paced busy bodies can be very irritating to some. More hardcore athletes take the ‘workout or get out’ stance. Personally I feel that given the massive escalation of obesity in the Western world and the consequently humungous medical costs to treat overweight-related illnesses, anything that gets people out of their homes and doing something is fine by me.

The point? Even if you enjoy working out simply to talk with people you are doing so much more for your body those happy with a more sedentary lifestyle. Again, the key to achieving your goals is the enjoyment factor.

vii) Just Because You Can

This is another shallow reason for people to get up and enjoy a good workout; and one which helped me to get out of bed at 6am four days a week (not easy when you’re a university student!).

I loved knowing that while I was working hard at the gym virtually the entire student population was tucked up in bed sleeping off a hangover. Not only did I have almost free reign over the equipment but I could shower, have a post-workout shake and meal and get ready for another day of academia whilst everyone else was hitting the snooze button on their alarm clocks. Like I said- a shallow reason- but it damn sure got me out of bed in the morning and ready to lift!

Blap Blaow

08-31-2005, 11:22 AM

Human beings are complex organisms and most people are motivated by a combination of factors, only some of which I’ve covered here. Although this section has not dealt with all of the reasons why people enjoy their workout it does give an insight into what some may be lacking if they do not enjoy their time spent in the gym.

What can you do to make working out enjoyable instead of a boring chore?
How can you get yourself pumped up for a workout?

Hopefully by now you’ll understand why, when it comes to your workout, I believe the enjoyment factor is so important, and what you can gain from enjoying your time in the gym. Now to elaborate on these basics in order to give you some practical ideas on how you can enjoy your workout that little bit more.

a) Set Realistic Goals AND STICK TO THEM!

In my opinion this is the most important piece of advice when it comes to enjoying your training. Without definite goals you have no focus in your workout, no real reason for being there. Whether you want to lose some weight, develop your deltoids more or cut your 1 mile time by 5 seconds, without a goal there is no challenge and no sense of achievement when you break through your personal barriers. After all, we all love to blow a challenge to pieces, and there is nothing sweeter than overcoming your own personal challenge.

These goals must be realistic, however. If you are an experienced athlete you should know what is achievable, if not ask others- a trainer at the gym, look in the mirror and figure out what you feel needs changing or even ask the Bodybuilding.com forum members. Once you’ve decided always, always STICK TO IT. Constantly changing goals when you haven’t reached the last one is like constantly moving the goalposts in a soccer match- it’s pointless, unproductive and you will never be happy because you will never be able to hit your target.

Knowing what your goals are before each and every workout and going into the gym determined to work towards them is an awesome motivation for anyone.

http://www.bodybuilding.com/fun/issa99.htm
http://www.bodybuilding.com/fun/zaino6.htm

b) The Holy Trinity of Bodybuilding- Nutrition/ Rest/ Workout

This isn’t the place to discuss the ins and outs of why correct nutrition and recovery combined with a carefully thought out workout are so important, however taking all three seriously will help you reach your goals faster and more efficiently. Neglecting one or more will result in unsatisfactory progress, an inability to reach solid goals and ultimately someone that cannot reach their goals isn’t the happiest trainee.

The Bodybuilding.com main site is full of articles on how to successfully develop a solid diet, workout and allow sufficient recovery time in order to help reach your goals.

Reaching your goals and quickly as possible will do wonders for your motivation and help you see exactly why you’re putting in all that hard work.

Search Bodybuilding.com for a huge array of awesome articles on how to develop your perfect nutrition/recovery/workout plan.

c) Training Partner

Sometimes you can’t just get motivated to get out of bed to train, or to push out that last rep or even attempt certain exercises without a reliable spotter. The simple answer is to train with a partner. There are numerous benefits to having a workout partner. Firstly they will help you with motivation in actually getting to the gym as you will not want to leave your partner sitting around waiting for you while you decide if you can be bothered today. Second, having a reliable partner allows you to perform certain exercises you may be reluctant to perform on your own, such as a bench press or seated military press. Having someone who is stronger/ faster/ bigger/ leaner than you (dependant on your goals) gives you something to both aspire to and provides a little extra motivation in the gym for you to reach their level. Conversely, if you’re the more experienced athlete you will be working out harder to try and stay one step ahead!

I find an underrated tactic is to workout with your partner or significant other. This has several benefits; it will provide you with motivation to look good for your partner, it will provide you with a shared interest and will help promote an overall healthier lifestyle since both of you will become more health aware.

d) Music

This is a popular tactic employed my many. Simply take an CD/MP3 player or iPod into the gym with you. The trick is to make sure it is playing music which really pumps you up- motivational music. This can be anything from hip hop to heavy metal to classical, as long as it works for you. It doesn’t even have to be music you would normally listen to. A surprising number of people I know squeeze out those reps to ‘Eye of the Tiger’! As long as it motivates you it works.

On the other hand, what motivates me in the gym is the sound of people grunting and weights crashing (sounds odd I know!). The sound of the gym itself is a fantastic motivation for me and helps me focus on my situation and the task at hand

e) Routine

Getting into a routine may sound like a nightmare to those people trying desperately to cling on to some sense of independence; however it can do wonders for your body and your workout. A routine means that you body is prepared to the work ahead- whether you workout in the morning, afternoon or evening. Finding a routine which allows you to place your workouts around other commitments allows you to then plan meals and recovery time appropriately, once again helping you achieve your goals with greater efficiently.

On the other hand, trying to squeeze in a workout here and there whenever you can means that you are less mentally and physically prepared for the challenge ahead, resulting in a less enjoyable and ultimately less productive stint in the gym.

f) Find Yourself a Role Model

Whether it be classic Arnold Schwarzenegger, contemporary Ronnie Coleman, Brad Pitt in Fight Club or Paula Radcliff (Women’s marathon World Record holder and reigning World Champion- and a Brit!), finding yourself someone to aspire to can be a powerful aide in helping you really enjoy your workouts to get the most out of them. Pin up their photograph on your mirror along with their stats and have a long look at it before you leave for the gym.

Now you know what to aim for, what your focus is so now whenever you feel your motivation waning in the gym just think back to your role model and feel your motivation skyrocket.

g) Track Your Progress

Simple and effective but often underutilised. Actually taking a few seconds out of your day to track your progress is great way of seeing how well you’re doing, what you need to improve and what you’re doing right. Tracking your progress can take many forms, from measuring your body fat % and your weight, noting your sets and reps for each workout or taking a picture of yourself every month and creating a personal ‘calendar’ of your transformation.

This both gives you something to aim for (remember the love of The Challenge!) and provides a way of motivating yourself to loose those extra pounds, do that extra rep or run that little faster.

h) Educate yourself

Educating yourself about your body and fitness strategies is a great way of helping you understand what you are capable of, how you can keep your body healthy and why certain aspects of your workout are so important. In understanding your body you realise the importance of those little niggling injuries that may prove to be significant, you understand the importance of a carefully thought out diet and good form in the gym.

Even though I am formally educated in a completely different field I find the human body in relation to exercise extremely interesting. Understanding exactly what’s going on in my body when I work out makes me enjoy my time in the gym that little bit more enjoyable.

Again, Bodybuilding.com is a great resource for learning about your body and how you can approach health and fitness in a considered and educated way.

Blap Blaow

08-31-2005, 11:23 AM

i) Expect Plateaus

This ties in with understanding and educating yourself about your body- you have to EXPECT PLATEAUS! Although it is far from ideal, once in a while you will notice that your weight isn’t changing from week to week, that you’re reps aren’t increasing or that your times aren’t improving. Why? Your body has adapted to your combination of diet, exercise and recovery and needs new stimulation. Look at your diet and see if there’s anything you can change and perhaps your workout could use some rejuvenating. This should help stop your body from adapting and set it on the right track to reach your goals.

But why is it important to expect plateaus? If you reach a plateau without realising it can and probably will happen, eventually you are less likely to enjoy your workout from week to week and the path to achieving your goals will be far longer. Being aware of plateaus helps you identify them quickly and solve the problem without weeks and potentially months of frustrated training.

http://www.bodybuilding.com/fun/bbinfo.php?page=PlateauBusting

j) Time Off/ Cheat Days

Once in a while these are ESSENTIAL to a successful workout regimen. A lot of those people you see in the gym week after week with sour faces are those that resent having to sweat and work to achieve their goals. Probably on fad, under-researched diets and poor workout plans without understanding the power of a break. Often a week long break after 8-10 weeks is a good way of giving both your body and mind a break. Athletes often find their strength increased on their return to the gym, and the time off does wonders for your motivation.

The same goes for your diet. Every once in a while a ‘cheat meal’ or even ‘cheat day’ can help keep those cravings at bay, and you can even use them as a reward for a hard week/ fortnight/ month of solid dieting.

k) Transformation of the Month

Need some real motivation that you can see and relate to? Bodybuilding.com’s Transformation’s of the month covers a huge number of inspirational stories from real life men and women that made a concerted effort to change their lives for the better with a healthy lifestyle. There is bound to be a story to inspire you to put that little bit more effort in, and your body will thank you for it.

l) Stress Relief

Tired of being sat down in a stuffy office all day or on your feet dealing with customers? Many find a good, solid workout a relaxing time when they can both escape from the outside world and release some tension into a dumbbell! The basic reasoning behind this is the release of ‘feel good’ endorphins during a good workout, but the escape factor, the change of environment and being able to focus your stress to drive your workout make the gym an awesome place to relieve stress and make a good workout something you should enjoy.

http://www.bodybuilding.com/fun/bbinfo.php?page=Stress

k) Looking Good, Feeling Great

It may seem shallow but many people are motivated by the desire to simply look good.

It’s natural to feel good when someone pays you a compliment and it feels fantastic when that compliment is about your most valuable asset- your body! So if you want to get those compliments without having to fish for them go workout and make sure it’s an awesome workout every time!

However, there’s probably only one better feeling for a serious athlete- feeling just as good as you look! For those that have transformed themselves from a less-than-healthy way of life the ability to do the simplest of things, such as run for a bus without losing your breath, not grumble about having to take the stairs when the lifts are broken or being the one asked to open the ketchup, is massive motivation. The healthier you become, the better you feel; simple!

Blap Blaow

08-31-2005, 11:24 AM

Why Might You NOT Be Enjoying Your Workout

In a topic such as this I think it is very important to address issues pertaining to why some may NOT be enjoying their workouts. It may be that you are missing a lot of the motivational factors described above, in which case I hope I have helped you at least recognise what may be missing and put you on the way to solving the problem. Some, however, do not enjoy the gym for a variety of more serious workout related reasons;

1) Overtraining

One of the most popular words banded around today in the athletic community and, more often than not, irresponsibly so. However, overtraining can be a serious problem for some and the reason why they may not be enjoying the gym.

Symptoms include;

-Unexpected and frequent pain in muscles and joints
-Constantly tired, drained, lack of energy, fatigue
-Headaches
-Inability to relax; twitchiness, fidgetiness
-Unquenchable thirst
-Lowered immunity
-Irritability
-Tiredness and restlessness in bed
-Depression
-Loss of competitive desire
-Decreased appetite
-Dramatic and unexpected weight loss
-Persistent muscle soreness
-Injuries occur more frequently than normal

One or two of these symptoms may be normal from time to time, however more may point to a workout/diet/recovery program which may need serious overhauling.

http://www.bodybuilding.com/fun/bbinfo.php?page=Overtraining

2) Muscle Dysmorphia

Most common among male athletes (although female can suffer too), muscle dysmorphia is the psychological condition whereby athletes (particularly, but not exclusively, bodybuilders) are unhappy with their physiques, even though they were well physically well developed. Sufferers of this disease often have a distorted, smaller and less developed picture of themselves than is actually the case.

Some bodybuilders use this to their advantage, striving to push themselves to develop better bodies. Some, however, take potentially dangerous routes in pursuit of this goal. This can include taking steroids and using exercises recognized to be dangerous.

Ultimately muscle dysmorphia can both be useful or dangerous, depending on how the sufferer reacts to their distorted image of their body. It is rare, however can explain why some more experienced athletes begin to enjoy their gym experience less and less and adopt potentially dangerous training techniques.

http://www.bodybuilding.com/fun/drobson13.htm
http://www.teenbodybuilding.com/derek43.htm

3) Eating Disorders

This is a potentially huge topic and one which does not fall directly under the remit of this discussion, however an important one that I will briefly address.

Eating disorders, like muscle dysmorphia, arise from a psychological distortion of one’s body image. There are four main eating disorders which I will address here;

Anorexia Nervosa; characterised by the desire to become thinner through starvation like dieting. Usually due to a distorted body image whereby the person believes they are bigger than they are.

Bulimia Nervosa; characterised by the desire to become thinner through binging of foods then purging their body of them soon after (either by inducing vomiting or using a laxative).

Binge Eating Disorder; usually unrelated to a desire to become thinner, the sufferer binges on food (without purges themselves afterwards) in order to seek comfort.

Reverse Anorexia Nervosa: usually suffered by men, reverse Anorexia Nervosa
Is charaterised by an consuming large amounts of food, working out more than usual and even resorting to steroids in an attempt to gain size and muscle.

For more information on eating disorders I highly recommend this article by Shannon Clark on the Bodybuilding.com website;
http://www.bodybuilding.com/fun/sclark29.htm

There are also other eating disorder articles avaibles at Bodybuilding.com; http://www.bodybuilding.com/fun/bbinfo.php?page=EatingDisorders

Are there any different exercises or routines that can make working out more fun?

I’m sorry but there is no one super fun exercise or workout that will get you grinning like a Cheshire cat every time you step into the gym! If there were I’m sure a lot more people would look after their bodies instead of eating burgers and watching TV all day long.

However, each person has a few certain exercises which they enjoy more than most. To really get yourself pumped for good workouts always try to incorporate at least one of these exercises into your routine. For example; for me it would be the bench press on chest day and military presses on shoulder day. When you know you have an exercise you enjoy in your routine it helps motivate you for the rest of your session and therefore helps keep your focus throughout.

However, don’t try and fill an entire session just with exercises you like- you won’t be challenging yourself fully, your routine will probably end up causing you to plateau before very long and you simply won’t be doing justice to your body. Mix up the favourites with the not-so-favourites in a carefully planned and challenging routine for the best possible workout.

Another tip to help keep you motivated during a workout is to be willing to change your routine once you’re actually in the gym. Maybe you’re not in the mood for a particular exercise or the piece of equipment you need is tied up. Unfortunately it’s easy to get frustrated in these situations and let it put a downer on the whole session. To avoid this happening make sure you have some alternatives available that you can substitute. By being prepared and having a full arsenal of exercises at your disposal you can easily have a full and successful stint in the gym and being educated (see earlier) on your body and exercises helps you pick the right choice in such a situation.

Can supplements help play a role for creating an enjoyable workout?

Fundamentally, I believe that supplements DO play a role in creating an enjoyable workout in both the short and long terms, however this is a very tricky issue.

Basic supplements such as whey protein and multivitamins can help improve your gains and recovery; both important factors in helping you achieve your goals. After all, you’re far more motivated to get back into the gym when you don’t ache so much after the last session or you see you body changing for the better. These are basic supplements which are key to the success of many athletes and can be used safely for indefinite periods- in essence their effects do not wear off. As such these can be important tools in helping you reach your goals and so play a large part in the motivational equation.

However there are other supplements available at the Cyberstore which are specifically designed to give you an energy boost in order to keep you focused, alert and pumped for a great workout. However, many of these stimulants wear with sustained use and so if relied upon can become ineffective. In essence, if you feel you need a stimulant before most workouts you should look to address other aspects of your daily routine, diet, rest and workout in order to find a real long term solution.

BONUS QUESTION: Are you the type of person who works out because it’s a chore, or do you enjoy it? What makes it that way for you?

I love working out! I love having the power and knowledge to be able to sculpt your body, the sense of achievement when I hit a new goal, learning about the science behind my body and how exercise relates to it, the compliments I get from others about the way I look and being the one asked to open the ketchup! I am lucky enough to have motivation coming at me from all angles and as such I have never not loved being in the gym.

Thank you for reading

muscleboy333

08-31-2005, 01:44 PM

Ah...just over 4 hours left. I gotta finish this!

Dallas68

08-31-2005, 01:56 PM

finish muscleboy finish! lol im expecting a 87 page article! haha oh and awesome article blap bloaw

Blap Blaow

08-31-2005, 02:03 PM

Dallas68

08-31-2005, 02:16 PM

thanks Dallas- I appreciate it! For some reason I found this the most challenging article so far outta the one's I've done, but I got there a few protein pancakes later!

Looking forward to reading yours Muscleboy! Not long left now...

EDIT: by the way, thanks for guarding my posting space for me! hehehe

the sleep topic was the most confusing for me lol this one came quite quickly to my mind but then again yours is set out very well...

yea muscle boy dont keep us in suspense!

id take a bullet for you bro...either of you oaks

cool musclefreak! tweak it squeeky!

muscleboy333

08-31-2005, 02:26 PM

the sleep topic was the most confusing for me lol this one came quite quickly to my mind but then again yours is set out very well...

yea muscle boy dont keep us in suspense!

id take a bullet for you bro
Just finished :D I'll make a few tweaks for the formatting, then post it up.

muscleboy333

08-31-2005, 02:35 PM

Making Bodybuilding Fun:

Intro:

Some people think of workout out as a burden, for others, it’s the best part of their day! Which one are you? Fortunately, you don’t have to be like the first person.

In this article, I’m going to write about some ideas to bring the zip back into the bodybuilding lifestyle.

With these ideas, you’ll be able to jump start your motivation, and be eagerly waiting for your workout rather than dreading it.

Two Very Different Gym Members:

Example A: Bob:

Bob slams his hand down on the snooze button at 6:30 in the morning. He groggily steps out of bed, showers and gets in his car. After eating a Sausage n’ Egg McMuffin from McD’s, he drives to the gym. He knows how many reps to do and with what weight, because it never changes. Bench: 135 X 10, 155 X 8, 175 X 6, and then 185 X 6. The thought of progressing in reps or weight never crosses his mind. He looks the same as he did last year. After he finishes up, he speeds off to work, wondering why he does this every day.

Example B: Biff:

Biff downs a pre-workout shake at 4:30, right after work. He psyches himself up, and by 5:15 he heads to the gym. After warming up, he nails a personal record for squats. 10 lbs more than last time! Awesome! He goes through the rest of his exercises, managing to do more reps or weight on each one than he did his last workout. He’s been consistently gaining 1 pound of lean mass each week throughout his latest bulk. When he’s done, he downs another shake, showers and drives home.

Can you see the difference? One of them enjoys what they do; the other has barely enough motivation to get out of bed.

Ideas to Make Workout Enjoyable:

Pick a Time That Suits You:

Try to find a time that you aren’t rushed, and can get a proper pre and post workout meal in. If you’re not a morning person, don’t force yourself to go to the gym at 6:00 AM like Bob. Find the perfect time, and you’ve already made it less of a chore.

Have a Proper Pre-Workout Meal:

You need to eat a proper pre-workout meal, or else you won’t have any energy for your workout! Try blending a scoop or two of whey protein, and either ½, or 1 cup of oats with some milk or water. Time it right, around 45 minutes to an hour before you workout. Before a workout with deadlifts or squats, you might want to take it a bit earlier, so you don’t throw it up in the middle of a set. Remember, food is your fuel.

Keep a Workout Journal!

Every time you workout, record every rep you do and how much weight you used. By doing this, you can track your progress, and be sure that you’re getting bigger and stronger every day. It can be great motivation to look back 6 weeks in your logbook, and notice you’ve added 30 pounds to your deadlift!

Take Pictures:

Before you start a new program, take some before pictures in a biceps pose, lat spread, abs and thighs pose, most muscular and side chest. After 8 weeks, or however many weeks it takes to complete your program, take some after photos in the same poses. If you’ve done things properly, you should be able to note a large difference! This will keep you pushing on.

Also, by looking at your before pics, you can remind yourself that that’s what you’ll look like if you don’t keep working hard.

Make Your Meals Ahead:

I won’t try to sugar coat it, cooking can be a drag. But you can save yourself lots of time and boredom by cooking all the big meals you’ll need for the week at once, then putting them in the fridge. Another benefit of doing this, is if you don’t have pre-made meals ready to eat, you might end up having some fast-food or a crappy meal to save time. With pre-made meals, you can grab some meat and potatoes out of the fridge at any time and have it ready in 2 minutes. At the start of each week, cook a bunch of steaks, chicken breasts, yams, potatoes, and whatever else you need, then store it in Tupperware in the fridge. Now all you have to do is heat it in the microwave for a good meal! Keep in mind that the chicken may not keep all week.

Another great tasting meal you can cook in ahead is spaghetti with meatballs. Make enough sauce to last you the week, and also a huge pot of pasta. When you want a meal, heat some sauce in the microwave and run hot water on the pasta.

Have a Cheat Day!

It can be very tiring to be so strict with your diet, eating the same things every day. To keep yourself from going insane, pick one of your off days and eat whatever you want on that day. Hamburgers, hot dogs, pizza, ice cream, whatever. This is your reward for a whole week of strict training and dieting. Enjoy it!

Milk this day for all it’s worth, because you won’t be allowed to cheat for another week! So if you’ve got a craving for a Big Mac, do it on this one day without any guilt.

Music:

To make your workouts more interesting, you can play music during your workout! Just load up your MP3 player or burn a CD with your favourite tunes, and your rest in between sets can be put to good use.

Change Routines:

Doing the same routine for months and months can become pretty boring, so if you’ve been using your current routine for more than 8 weeks and feel it’s time for a change, try something new.

This isn’t an excuse to try some lame pro workout from Flex magazine, so stick to a tried and true program. Don’t abandon the basics like progressive weights, compound movements and lots of good food.

Find the exercises that you like best, and that give you the best results. Some people really like flat bench press, but I much prefer doing bench presses on a decline. Same goes with rows. Some like dumbbells, but I like going heavy with a barbell. Every once in a while switch up your exercises for a good replacement. Here’s a few examples:

Deadlifts/Rack Deadlifts
Pullups/Pulldowns
Barbell Curls/Dumbbell Curls
Bench Press/Dumbbell Bench Press
Dumbbell Press/Military Press

Etc, etc…

Continued...

muscleboy333

08-31-2005, 02:37 PM

Continued...

Setting Goals:

This is another very important key to motivated workouts. You should set workout goals, goals for the near future, as well as long term goals.

For your workout goals, you should run through the exercises you’re going to do in your head, and decide how much weight to use and for how many reps. This will keep your weights moving up and you’ll be getting bigger and stronger all the time. In your workout journal, you can have a column for goals, and beside it a column for the actual weight and reps you used.

For your near future goals, this would mean how much you want to gain throughout your current program cycle. If your program lasts 8 weeks, you could aim to gain 8 pounds of lean weight in this time, or to add 40 pounds to your squat. Either way, if you succeed in your goal, you should give yourself a reward. If you wanted a new digital camera, buy it for yourself! You’ve earned it after all those weeks of hard work.

As for the long term goals, this is how you eventually want to end up.
(Ex: 225 lbs, 8% bodyfat. Maxes out with 335 on bench, 475 on squat and 525 on deadlift)
A long term goal will take a lot longer than a few weeks. It will require patience, motivation, dedication and work ethic that many wannabe’s lack. However, with hard work and consistency, you can get to it.

Workout Partners:

Having a good workout partner can be helpful as well. You won’t be able to skip workouts, because you know your partner will be there. They can pump you up, and give you that extra mental push you needed to drive the weight up on those last few reps.

On the other hand, I’ve heard stories of training partners that make working out a nightmare, or never show up! You’ll want to stay away from these types…

Getting Psyched For a Workout:

Getting mentally prepared for a tough workout isn’t as hard as some people think. It’s probably the most important thing to do to have a great workout though, so never forget to do this!

First off, you should get a good pre-workout meal into your system, about 45 minutes to an hour in ahead of your workout. This will supply you with energy and strength throughout all your exercises. As I mentioned above, a good pre-workout meal is a scoop or two of whey, some oats and milk blended together. If you don’t like this, try something like a ground turkey sandwich and orange juice.

The second thing you need to do to get psyched for a workout is get crazy. For a few minutes before your workout, put on some really loud, hardcore music and pace around. Bach won’t cut it. Feel the music pumping through you, and you’ll feel like lifting all the weight in the gym is attainable. It’s truly an awesome feeling when you’re in the middle of your last rep on a squat, or bench press, struggling, then you feel the burst of music and push it up. A few favourite workout songs of mine are Machinehead by Bush, and St. Anger by Metallica.

Let your emotions out on the weights! If you’ve had a tough day, or you’re pissed off about something, just put that energy into pumping iron. You’d be surprised how well this works. So next time you’re angry or scared, instead of getting worked up just crank the music and lift.

Are there any different exercises or routines that can make working out more fun?

While some of you might be hoping that there are some magic exercises that will turn your workouts into an amusement park, there’s really no effective exercises that are ‘fun’. There’s nothing fun about being under that bar in the squat rack. There’s nothing fun about pushing yourself to the limits every time you hit the gym. The feeling you get when you realize how far you’ve come, now that’s something special.

You do, however have a few good exercises to pick from for each body part, so pick one that you like the most. On certain exercises, you’ll feel a connection and just know that this exercise was made for you. This doesn’t mean throw out heavy squats for leg extensions or toss deadlifts for hyperextensions. You still need to stick with heavy, compound movements. These stimulate the most growth as well as the biggest strength gains. Honestly, who do you expect to have the bigger chest? The guy who does endless sets of cable crossovers or the guy who pushes himself to hell and back for a few sets of heavy bench presses? I'm sure we both know the answer to that.

As for routines making working out more enjoyable, yes they can help. Everyone gets excited when they start out a new routine, it’s great motivation. Also, you should pick a workout schedule that complies with the rest of your life. This makes it much easier to go to the gym, because you’re not missing anything.

Keep your workouts short and sweet, no more than an hour of weights. Who wants to sit in the gym all day? Just stimulate some growth, and get out.

Can supplements help play a role for creating an enjoyable workout?

I think they can be used to help your energy pre-workout, but not much else. It’s fine to take some caffeine before your workout, it keep you full of energy. However, they shouldn’t be overly relied on, as if you take too much your body will become resistant to its effects. When this happens, you’ll need to keep increasing the dosages to get the same energy boost. Also, you should never take caffeine near the night, as it will make it very difficult to fall asleep.

Here are some inexpensive, quality caffeine products:

Higher Power Caffeine:

http://www.bodybuilding.com/store/hp/caf.html

Maximum Nutrients Caffeine:

http://www.bodybuilding.com/store/maxn/caffeine.html

Aside from caffeine, there are a few good energy and fat loss products that can be used pre-workout for an energy boost. A few are:

S.A.N. Tight:

http://www.bodybuilding.com/store/san/tight.html

Ephedra Free Hydroxycut:

http://www.bodybuilding.com/store/mt/hydroxyef.html

Twinlab Ripped Fuel:

http://www.bodybuilding.com/store/tl/ripex.html

Biotest Hot-Rox:

http://www.bodybuilding.com/store/biot/hot.html

NOW Energy:

http://www.bodybuilding.com/store/now/energy.html

BONUS QUESTION: Are you the type of person who works out because it’s a chore, or do you enjoy it? What makes it that way for you?

Personally I enjoy the bodybuilding lifestyle a lot. The feeling that I’m changing my body for the better every day keeps me going. In the end, the results make it all worth it.

The workouts themselves aren’t that enjoyable, but they’re not a chore either. I look forward to my workouts, not for the fun of it but for the feel of knowing I’m one step closer to my goals. Or when you set a new personal record on a lift it’s always great knowing that one more time, you did it.

I enjoy it because I know I’m the only one with the power to change myself. No one can lift these weights for you and no one can eat for you. It’s all up to you and how much you want it. After every workout, good or bad you should be able to tell yourself that you gave it all you had.

Conclusion:

There you have it. We just listed plenty of ideas to make your workouts, as well as the whole bodybuilding lifestyle easier to cope with.

I think if you apply these ideas, as well as the tips to psyche up before workouts you’ll notice an exiting change in your progress. Who knows, in 8 weeks you might need some much bigger clothes!

Now go pump up the music, and hit the weights!

Good luck everyone!

muscleboy333

08-31-2005, 02:40 PM

Word doc:

Blap Blaow

08-31-2005, 04:02 PM

id take a bullet for you bro...either of you oaks

Let us just hope it never come to that!!!!!

Blap Blaow

08-31-2005, 04:18 PM

By the way, great article Muscleboy- extremely clearly written but pretty comprehensive. I think with my style of writing I may overcomplicate things sometimes!

muscleboy333

08-31-2005, 04:27 PM

:)go biff he is our man!:) cool article will read properly now lol
*jimmy cracks corn and i know why cause muscleboys in da house!*
Lol thanks bro, looks like you guys gave me some really tough competition! Glad you decided to write this week.

Let us just hope it never come to that!!!!!
I was thinking the same thing ;)

By the way, great article Muscleboy- extremely clearly written but pretty comprehensive. I think with my style of writing I may overcomplicate things sometimes!
Thanks alot! I enjoyed your article as well :)

ShannonC_77

08-31-2005, 05:19 PM

TOPIC: How Do You Make Working Out Enjoyable?

What is the secret for achieving quick and lasting results? Is it a special workout or diet that will allow you to reach all of your fitness goals? Nope. The secret is making it fun. People who actually enjoy their workouts are more likely to stick with them over the long haul, therefore making their success rate skyrocket, are much more likely to give 100% everytime they are in the gym since they are enjoying themselves and are more likely to reap all the other indirect rewards you can get from a good workout, such as decreased stress and a positive social experience (depending on the mode of exercise you chose). So what distinguishes those who enjoy their workouts from those who don’t?

Being That Guy Who Is Always Ready For A Trip To The Gym

The biggest determining factor that affects whether you are the guy who is constantly forcing himself just to get to the front doors of the gym and the guy who never seems to get enough is they type of motivation you have. The type varieties are intrinsic and extrinsic. Those with intrinsic motivation are motivated by non-materialistic rewards and are exercising for some sort of higher good, such as the way it makes them feel, the positive effects it has on their health, the social experience they get from working out, the way that all their worries seem to disappear after they’ve put in a hard workout, and so on. Those who are extrinsically motivated on the other hand are those who are often working out to look better, because there is some sort of material reward involved (such as someone paying them or rewarding them with gifts for losing weight or reaching some other aesthetic goal), or because they are feeling pressured to do so by their peers or family members. These types of people are much more likely to quit their workouts once they have reached their goals or just stop altogether if they are not seeing results fast enough. Since they are being motivated from an external factor, their reasons for being there are likely not that important to them and more often than not they would much rather be spending their free time elsewhere, thus they feel it is a struggle to make it on a regular basis.
Two other factors that can contribute to whether you are the type of person who loves the gym or dreads it are your personality type and your general health. These reasons however are slightly more variable and one can usually overcome any barriers they may provide just by carefully choosing what type of workout you perform. For example, people who have type A personality are very driven and perfectionistic which can sometimes work against them when it comes to fitness. If they believe that they have to be perfect and achieve success in everything they do, they will likely stop enjoying their workouts very quickly unless they are doing better than everyone else or are reaching new levels with every workout. Those who have a little more laid back personality are likely to enjoy their workouts more because they will likely allow themselves more leeway. If they are feeling particularly tired one day, they will simply do a lower intensity workout and give their body a break, and won’t feel guilty about it at all. The type A on the other hand would feel bad for doing this and will push themselves at their normal high intensity, which would only leave them feeling more tired and exhausted and make the whole experience rather miserable. To remedy this issue, type A people may want stick to forms of exercise where you cannot judge your progress that easily (the goal of the exercise is not to achieve a certain level) or you cannot judge yourself against others, such as a class like yoga. This will give them a break from their everyday life where they are constantly challenging themselves to be better and may offer them a very pleasurable experience.
The final factor is your general health. People who have certain health conditions such as depression or muscular diseases or disabilities may be more likely to not enjoy their workouts since it will be a constant reminder of the battles they are facing. Depressed people simply don’t have that much energy for everyday life and will find that getting to the gym requires a lot of physical and mental effort on their part. Sadly though, these are some of the people who need to workout the most, as it has been proven that exercise can greatly reduce the symptoms of depression and get them on the path to wellness once again. The important thing with this scenario is finding an exercise for them to do that doesn’t require too much energy off the bat and is something they will enjoy. This will get them looking forward to going to the gym and make them more happy to be there. On the other hand, people with physical disabilities might find it very frustrating to see how much they are limited when they are working out. Therefore, these individuals need to consult their doctor and find out what types of exercises they are capable of doing and which are going to be the best ones for both enjoyment and therapeutic purposes. This will help them to see a point to their being in the gym (to help them overcome their disability) and enjoy the process quite a bit more.

Finding Ways To Make Your Workout Fun

So now that we’ve determined what distinguishes those who show up to the gym ready to go and those who look like they’ve been threatened into going or something, how do you go about making your workout fun? There are a variety of options here.
The first and most important thing is to find something you enjoy that matches your goals. If you hate running but want to lose weight, don’t force yourself onto the treadmill everyday just because you heard it’s best for fat burning. You’re going to hate every minute of it and probably will get off before your time is up, therefore not really helping you progress towards your goals. Instead, try riding the bike, or using the elliptical machine, or maybe even taking a cardio class offered by the gym if you find that social interaction really helps lift your spirits. By finding something that is enjoyable for you, you will actually begin to look forward to it as it will be a sort of release for you and you will more than likely find working out much more fun. On the other end of the spectrum, if lifting free weights aren’t your thing but you really want to increase your strength, look into alternative methods here, such as some of the yoga’s that have more of a strength focus or an aquasize class. You would be surprised how much resistance being in the water can create.
The next step to take to making your workout fun is finding a time and place to do it that you are comfortable with. If you are forcing yourself up at 5 AM every morning to go to the gym when quite frankly you are still so tired at that point you can hardly see straight, you are not going to be happy to be there. You will likely snap at every person who tries to talk to you and could actually risk injuring yourself if you’re not completely paying attention to what you are doing. Similarly, if your gym is a half an hour drive out of your way or is in a place that you don’t feel comfortable in (either because of the member population or the focus of the atmosphere) you will likely find yourself dreading going as well.
Another thing you can do so that your workouts become more fun is either find a workout partner (if you enjoy the group type of experience) or find a solo activity that you can do alone (if you are looking to exercise as a way to give you some alone time and be with your thoughts). People who are not using exercise as a time to get away and be by themselves often benefit very much from finding a workout buddy. This person will help them stay committed to going as they will be counting on them to be there and even if the person isn’t particularly looking forward to their workout, they will likely look forward to seeing that person and will still have an enjoyable experience none the less.
A final way to make your workouts more fun is to create little mini-goals and rewards for yourself. It should be noted here though that it’s best to use rewards that aren’t too materialistic and offer some sort of added pleasure to yourself for your hard work. For example, after you reach one of your smaller goals, treat yourself to a massage or a weekend away at a cabin in the mountains. Or make a small bet with your workout buddy that whoever shows up to the gym the most will pay for supper at the end of the month. Although this is placing the motivation a little more on the extrinsic side, it shouldn’t be to harmful as it is associated with some other intrinsic motivation (having a relaxing dinner with a friend) and since it is only based on smaller sub-goals you should still have your main goal, which hopefully is intrinsically determined, that you are working towards.

ShannonC_77

08-31-2005, 05:21 PM

continued...

Pump Yourself Up!!

So now that you’ve figured out how to make your workout fun, how can you pump yourself up for it? Different people will have different strategies. One method that is very popular among many gym goers is music. There is nothing like some good fast dance music, or some heavy ‘angry’ music to get you ready to give it your all. Both listening to music before you go and during can prove to be very efficient. I know many runners who swear by their music and say they could never keep going if it wasn’t for their trusty mp3 players. The same principle applies to the weight lifters. These people often seem to prefer the heavier type of music as it almost increases their ‘anger’ in a sense which translates to them lifting heavier in an effort to release this anger. Like I said above though, everyone will have personal preferences here and for some classical music may be the key to a great workout. Experimenting and finding what gets you ready to go is what’s important.
Another way to pump yourself up for a good workout is watch a video or look at pictures of your role model (or what you are trying to accomplish by working out). For example, if you are an athlete and are working out to improve your game, watching your favorite athlete perform might give you that extra little motivation and really help you see what you are working towards here. It will give you that drive to give a little extra in everything you do in hopes of one day reaching this status. Likewise, if you are weight lifter and are hoping to achieve a particular physique, having pictures of what you hope to accomplish in your room or locker at the gym may help to serve as a motivator to remind you of why you are doing this and help you look forward to going once again. As I said above though, while focusing on working out to change your looks is a great motivator, it’s important to also concentrate on how it will help you on a higher level, such as bring down your resting heart rate and reducing your chances of diabetes and high blood pressure (for cardio training) and make you stronger and less resistant to diseases such as osteoporosis (on the resistance training side of things). Realizing these long term ‘hidden’ benefits will go along way as well to helping you to stay pumped about riding the bike for that last 10 minutes or pushing through your final exercise.
Another way to pump yourself up for a workout, and although it is one you would normally not think of is with food. If you are not properly fueled for your workout, you will likely find you have no energy and have a hard time just getting excited about going to the gym, little own mustering enough energy to actually do a workout. Ensuring that you are efficiently nourished beforehand will make sure your energy levels are at their peak and will make you much more excited with the thought of being there.
A final way to pump yourself up before going to the gym is to quickly make a list of 5-10 reasons why you are doing what your doing and what you hope to accomplish in that particular workout session. This will serve to keep you focused and looking forward to achieving your goals.

How Does Your Particular Workout Affect How Enjoyable Exercising Is?

While no specific workout can really be considered more fun than another as everyone has a personal preference when it comes to what they find enjoyable, changing up your program on a regular basis will go a long way to reducing staleness and burnout. When you are doing the same thing over and over again, not only will you become bored in record time, you will likely plateau and will stop seeing results as well. So varying your intensity, number of sets, reps, and exercises will all help towards making your workout fun again and keeping you excited about the gym.
Another way particular workouts can help make exercising more enjoyable is challenging yourself with something you’ve never done before but have always wanted to try. Maybe you’ve always admired rock climbers but have been to scared of doing it for fear of looking funny or lack of knowledge. Look into an introductory class that specializes in teaching beginners the basics. You would be surprised at how doing a completely new activity will challenge you like never before. You may become aware of muscles that you never even knew you had. Even for those who have always been dedicated to the aerobics machines and lifting weights, trying out a yoga class could really open your eyes to a new kind of training. Trying to hold some of those positions will target muscles that you aren’t used to working and will definitely prove to challenge your balance.

Can Supplements Help?

Most definitely!! One of the most popular supplements people take before working out is caffeine. Taken in moderate doses shortly before working out, can offer you the benefits of having added energy and helped to get you more ‘pumped’ up as well.
Some of the common fat burners on the market will also aid in helping to give you more energy so you can workout with more intensity for a longer period of time. They will give you that extra boost when you just don’t feel like going to the gym and would look more like that guy who is dragging himself there that we discussed in the first part of this article.
Proper post-workout supplementation, such as a good protein powder can also make your workouts more enjoyable as these will help your recovery ability so you will feel better for your next workout sooner. No one likes going to the gym when they are still sore and feel like they are still suffering from their last trip to the gym, so taking the time to ensure you are using the proper supplements to get the most from your workouts and your bodies natural rebuilding processes will go a long way to making your time in the gym more rewarding.
For those with joint issues, taking Glucosamine and MSM will help lubricate the joints and will allow you to workout with less pain. Again, working out in pain is never fun, so using supplements to remove this issue for you will totally change your attitude about working out.

Are You The Kind of Person Who Works Out Because It’s a Chore, or Do You Enjoy it? What Makes It That Way For You?

I have to admit, I don’t always look forward to going to the gym. I’m a regular morning exerciser and when I’m laying in the bed, the thought of running 3 miles or trying to work up enough strength to lift as heavy of weights as possible is rather daunting. However, I know that I have never regretted working out and after it’s finished I will always feel better than if I had skipped it. Just knowing how I feel after I’m done is usually enough to get me out of bed and into the gym on those days when I’m particularly not in the mood.
Most of the time though, I look forward to challenging myself to see what new levels I can reach with my fitness. I constantly remind myself how lucky I am to physically be able to workout and just imagine how miserable I would be if I couldn’t. That in itself almost always makes me look forward to going. You never know what happens in life, people get injured or sick everyday, and cannot workout for months at a time, and sometimes are permanently forced out of the gym. I recently suffered a stress fracture and could not run for a good month (which is something I love to do). It was during this time that I really realized how important this is to me and how hard it would be to live without it. I’ll never forget the feeling I had when I was able to run again after the injury and was pain free. I was reminded all over again why I run in the first place. So to answer this question, what makes working out enjoyable for me is the knowledge that I can. Not everyone can push their bodies they way many of us do and won’t ever experience the feeling of a really great workout. I don’t want ever want to take this experience I can provide myself for granted.

So if you’re currently dreading your next session in the gym, look at where your motivation is. If you are not doing it for yourself for some internal higher reason, you may want to rethink your goals and find something that is meaningful to you. Next, look into the ways you can make your workouts more enjoyable and get yourself pumped up for the gym. Finally, take a look at the popular supplements out there that may make your time in the gym a more pleasurable experience. After taking all of these factors into consideration, I’m sure your dread will dissipate and you will forget why you were complaining about working out in the first place!

bigcalves

08-31-2005, 05:35 PM

How Do You Make Working Out Enjoyable?

Look across in your gym. What kind of people do you see? There's two types. The ones that are energetic and have energy, the others look half alseep and are going through the motions. In this article I will discuss the importance of having a good mental outlook and enjoying your work outs. Because let's be honest here and guess that working out will be a part of your lifestyle for a few years if not decades. So if you have a terrible time everytime your in the gym you will surely loose motivation and stop training or get depressed and plateue. I will show you some techniques that you can use for making your workout enjoyable and fun, although keeping it effective so you can produce gain. Yes, you can have fun and do your thing at the same time. It just takes a little preperation and disicpline to set your things up and once you get into your routine you will be able to keep it for years to come, and the best part is that you will be making money. Have you ever heard how bodybuilding is 80% diet and 20% trianing? I think the same about mental and physical condition. What I mean is that working out is 80% mental and 20% physical. Sure you're up there, lifting. But if you don't want to be there you will not have a good enjoyable workout. Have you ever had a leg day, and you didn't feel like lifting but you did anyways. Did you see how the day dragged, and through out yourworkout you were asking yourself why you do this. So mental condition is very important in getting a good workout. Cardio is different because you don't have to think that much, but with lifting you have to put your energy into one specific muscle, have that mind-muscle connection going and getting an enjoyable and effective workout.

Two Different Types Of People

Yes there's more than two, but we will discuss the two extremes. Being energetic and ready to lift, or being half asleep and not being able to finish anything you start. The last one can be a nightmare for many people. I see tons of kids in the gym with very good potential and genetics but it's all blown away by not lifting or socializing too much in the gym. Then there are the 'pure business' people that don't talk to anyone, are always following their schedule and understand the imoprtance of a good workout. I wouldn't say that either of these is that much fun. Sure if you are the serious athlete that never likes to talk and is always 'stuck-up' in the gym then that's good and i'm sure it's working for you. But being some-what serious is perfect. What I mean by that is following a good schedule, and not spending too much time in the gym for useless stuff. Always go there and finish what you came for, but also make sure to do 'fun things'. Yes, that means it's ok to talk to the guy next to you inbetween sets about the new protein powder coming out. But don't go and talk for 30 minutes about it and then do your second set of your whole workout. You need to have fun and balance but never let yourself go too much. Otherwise you will waste yours and someone elses time. Also you will get a bad reputation in the gym and all the serious lifters will avoid you because of your bad reputation. Just make sure you keep it simple and have fun in between sets, but remain focused and keep eyes on the prize. Here are some things that are ok and some that are not ok for an enjoyable and effective workout.

DO's

- You can talk between sets
- You can spot people in between sets
- Getting a drink of water is fine!
- You can find the time to wipe down the sweat from the Inlince Press after your done using it
- Rerack your weights, think of it as extra trap work

DON'T's

- Don't talk about about something for the next 30 minutes
- It's okay to look at the girl wearing spandex, but don't stare for 10 minutes and get disconcentrated
- Never workout when your tired or sleep deprived
- Alcohol before a workout is a no-no
- Alcohols bad after a workout too (just to clarify)

What can you do to make working out enjoyable instead of a boring chore?

Working out is great for you. Although many people fear commitment and regular routine, it's not that bad. As long as you set a goal and you try and reach it, you will get into a scheduled routine. Working out is not that bad, nor that hard, but getting used to it, and having dedication is. Work ethic plays a big role in what you do. If you always start things but never finish them then it will be bad. But if you can commit then you should have no problem. There's tons of aspects that effect your workout. From what you wear (yes it's not fun to wear jeans and sweat like a pig) to what you ate the night before. Make sure you wear good, athletic clothing. Make sure the fabric is well made, and it isn't too itchy or scratchy for you. Also make sure your diet is in check and that you are getting enough sleep. If you don't get enough sleep the night before your workout (so 5 workouts a week, makes it a regular thing) then you won't feel as energetic as if you did sleep. Also make sure you eat 30-45 minutes before the workout to ensure that your glycogen stores are full, and that you have enough energy to lift and get into your workout. Believe it or not the gyms plays a part too. Make sure you are in a good gym, that has good enough equiptment and that the people in the gym are not horsing around. Your surroundings will play a big role for your workout. Here are a few other aspects of making your workout fun.

MUSIC

Music is motivation. You need that in the gym. By gettig inspired and aroused (energy wise) as you are listening to your favorite song or Rocky soundtrack, you will begin to see yourself better. You will see the new you, and you will begin to push yourself harder, and sometimes that's what we all need. If you don't push yourself to the max then you will not gain much. And in your head if you have enough motivation you will be able to achieve good performance.

SLEEP

You need sleep. Simple as that. It might be simple, but it's very critical to your development and energy levels. By having a good night's sleep you will be able to feel better and more energetic and that will add fun to your workout. Because when you have fun, you are getting things done and usually feel good and your body is in perfect working conditions.

NUTRITION

Eating right is important. Your body is a car, and that car needs fuel. Now depending on what kind of fuel you give it, it will either not start, run with problems, or glide through the road like a dream. The choice is yours, and if you think that the slice of pizza and Pepsi for lunch was enough and now it's 5pm and you are about to start your workout you are wrong. And you don't need me to tell you that, because your body will let you know. So eat right and then you can get out as much as you can from your body.

STRETCHING/MENTAL MEDITATION

Yes it might sound weird. But stretching and forming that mind-muscle connection before your workout will help you focus on that muscle more. You will be able to avoid injury, and have perfect form. Also your muscles will be more flexible and stretched out allowing it to get bigger. If you are like me, you don't belive in meditation and all that. Just try thinking of that muscle and isolating it from the rest of you. That will help you alot and you will thank me for it.

GOALS

Goals making your workout more enjoyable? How you ask. Well, by having goals, mostly short term you will be more motivate and ready to lift. For example think of that 10 lbs you are trying to gain. Each workout will add to that 10 lb goal. Also, think of that new bench weight. Instead of 6 reps you want to get 7, possibly 8. That can be motivating, and when it happens you will have fun and will feel satisfaction only weightlifters can get.

CONTINUED...

bigcalves

08-31-2005, 05:37 PM

CONTINUED

How can you get yourself pumped up for a workout?

Getting yourself pumped up is 80% mental. All you need to consider is that you have to make up your mind and focus on only one thing. Sure if you are tired and want to lift you will most likely get a bad workout but on the other hand if you decide that you don’t feel like lifting, but you are rested and 100% ready then you won’t have a good workout either. It’s very challenging to get your mind and body ready. The body requires good nutrition and sleep while the mind is trickier. All you need to learn is to focus and concentrate on your workout and that way you will have energy and will be ready. The trick is getting your mind and body to synchronize and that way you will be unstoppable and that’s what I believe is what drives the professionals. Some tips for doing that would be watching an inspiration movie like Rocky or Pumping Iron. That way you will get motivated and learn to create that without having to watch a movie. And once you do that you will be unstoppable. Just make sure to have time for other things. Also get your emotions straightened out. Like Arnold said, you need to have all your problems cleared out. That means overcoming disasters and family problems. You can take a walk, or drive around listening to music so you can forget about your problems. Some people might say that this is not human and cold, but to be at your full potential you can’t let anything stop you. Just make sure you are not doing stupid things and forgetting stuff you shouldn’t. You still have family, but you don’t have to think about them when you are lifting.
Here are some of the things you should consider doing.

- Watch a motivational movie

- Get family problems and personal ones out of your head

- Rest before you lift

- Get all the stress out by listening to music or driving around

- Stretch before you lift and visualize the muscle that you will work on.

Are there any different exercises or routines that can make working out more fun?

There are a lot of different exercises that can make working out more fun. Your body is an adaptive machine that will adapt to pretty much anything within a few months. Try and exchange tips with fellow lifters and you could get more done. Isolation and compound movements can be done and that will keep your body surprised and ready for new things. For two weeks try compound lifts such as bench, dead and squats. Then the next week try and do more of isolation work that will effect the muscles individually. So instead of squats try lunges or one legged leg press. That way you will take stress off, create change and make is better and more fun for yourself. Also you could try doing only barbells for 2 weeks and then only dumbbells for the next. So instead of benching flat, inline and decline with a barbell like you always do, try doing it with dumbbells and vice-versa. Never keep the same routine because you will get adapted, bored and discouraged. Also try and up the weight every 2-3 weeks. So in that case you would add 2.5 on each side and 5lbs overall to our bench. That way you will keep growing and you will have more fun with your workout as you see yourself bench higher and higher weight. Just make sure your form is right, otherwise you will get inured or make no progress which will make this whole plan backfire. Always exercise caution and never go lift when you feel tired or are injured. As I’m writing this I am suffering from a small neck sprain. I feel like going in the weight room and ripping the weights apart. You know, just causing some damage up there. But I will be smart and let it heal for the next 2-4 days so I can go back to lifting with 100% full throttle. Remember that sometimes lifting a lot is bad for you and that taking breaks is always beneficial. Here are two routines that you can try to mix up and have fun and grow at the same time.

BARBEL/DUMBBELL ROUTINE

Week 1 Barbell Work Only
Week 2 Barbell Work Only
Week 3 Dumbbell Work Only
Week 4 Dumbbell Work Only
REPEAT

COMPOUND/ISOLATION ROUTINE

Week 1 Compounds
Week 2 Compounds
Week 3 Compounds
Week 4 Isolation
REPEAT

Can supplements help play a role for creating an enjoyable workout?

Supplements are great for making your training fun. They can make it fun and exciting. Although they are not a magic pill that will make you buff like Ronnie Coleman, they will give you an incredible boost that CAN lead to a good workout. The choice is yours from then on, but basically they are only a boost. If you have trouble in your workouts and your energy is low I would suggest getting caffeine to help you boost things up. Also remember to not take it past 4PM because you will not be able to fall asleep. Me I have my workouts at 5-7PM every night and when I need a boost with caffeine it always leads to sleepless nights and that’s no good to your lifting.
Supplements can play a very important factor in getting the perfect body. Sure some can cost alot of money but they are worth it. They give you an extra boost that can help you overcome a platuea and reach your goal. Always remember that supplements alone will not achieve anything. Hard work, perfect diet and recovery will make sure you achieve your goals, but with supplements you can always expect the 5-10% boost. Supplementing is definatly worth it and you can always count on BodyBuilding.com for the best brands and lowest prices on the market. Remember to read all directions and labels before starting. Do your homework and focus on fat burning supplaments that will strenghten you and give you extra energy for the gym.

TIPS ON SUPPLEMENTS(CLOSER LOOK)

Creatine

Creatine is a wonderful supplement. It almost doubles ATP enegry stores which are responsible for energy and short term movements of muscles, or during a heavy workout. By having extra ATP, you will be able to lift more, and last longer than people with normal creatine levels in them. Creatine is all natural and used by thousands of athletes worldwide.

Whey Protein

Whey protein is a must. It's protein that is fastly dissolved in the blood stream. It's a must for after a workout and any other time you need protein in you, fast! With normal diets, most people don't get enough protein and by supplementing with whey protein you are increasing your protein and helping your body build up. It's a must in the fitness lifestyle.

Multi Vitamin

In today's diets we don't get enough vitamins and minerals. You simply cannot supplement all your needs with food, so multi vitamins are extremely needed. Even people that don't workout use them, imagine how important they are to atheltes, especially when looking to overcome a plateau.

Glutamine

Glutamin is a very popular supplement. It is an amino acid that prevents muscle loss and helps recovery. Good for when bulking and a must for cutting. It can give you a boost with recover and that can 'push' you through your plateau. It is a must to have and it is completely natural and used by thousands of athletes worldwide.

Fat Burner

Fat burners are not magic pills that burn fat. They are filled with ingridients that 'wake up' the metabolism and make it faster. That will result in burnign more calories and then fat loss. If you are cutting and stuck and not losing body fat, then consider using a fat burner. From personal experience i can say that they work, and especially when in a plateau they can help a lot. Especially when trying to lower your bodyfat a fat burner is a must. BodyBuilding.com's fat burners are the most effective ones I've used.

Caffiene

Caffiene will make you more alert and give you energy needed for the workout. Just be careful not to over-dose or do anything stupid on it, as it might give you a boost in energy and confidence. Make sure all those things are controlled before taking it.

BONUS QUESTION: Are you the type of person who works out because it’s a chore, or do you enjoy it? What makes it that way for you?

I am the type that enjoys the workout. I always go in and have fun. As soon as I step into the gym I pull an invisible switch. At that point I am not a human. I’m a creature wanting to lift everything in sight and never giving up. I take lifting as serious business and my goal is to become pro. So with that in my mind, I workout hard and treat it like a job that I need to finish safely and efficiently. I am like a finely tuned machine waiting to work and finish what it’s there for. I love it. What makes me like that you say? It’s motivation and my mind control over my body. I listen to music throughout the workout but I also motivate myself and picture myself higher before I start/while stretching. Weird you might say? Oh well, I’m the one that’s getting bigger and having a great workout so I don’t know who has the last laugh. It’s important to do more than just ‘lift’ and not think about it. So I’m always looking out and finding new ways to motivate and get bigger. It's a great feeling to have and anyone that works out can agree.

Good Luck!

ho_124

08-31-2005, 06:09 PM

i don't get how you guys add colour and stuff like that

sword chucks

08-31-2005, 06:19 PM

go to the bottom left corner ho, and click where it says VB code

btw im sorry i cant enter an article this week. I was just too tired from football, and I had a million things to do for school, I know I let u guys down :( :D jk but good luck everyone

bubba g

08-31-2005, 06:37 PM

Putting the Fun Back Into Training

Different Strokes
Everyone is different. These differences are what make the world interesting, and exciting. Just imagine how boring it would be if everybody was exactly alike. There would be nothing to talk about, or discuss because everyone would feel, and think the same way. These different traits, and personalities however make some people less suited for working out. Not everyone is into bodybuilding, or power lifting but everyone looking to maintain, or improve their health should exercise. Exercise along with eating a healthy diet is the best preventative medicine in the world for a whole host of different ailments. In this article I will go over some ways to make working out fun again, or maybe for some of you fun for the first time.

Some people myself included love to workout. I have to force myself to take days off, and if I am sick or injured it kills me that I am not able to lift. I rarely miss workouts, and if I do I make up for it the next day. People like me are motivated to workout by a lot of different things weather it be training to improve athletic ability in a particular sport, or to improve their appearance, or simply because they love to workout, and push their muscles to their limits.
Some people lift but do it because they feel like they have to, or because their doctor told them to, or to drop a few pounds. etc. Regardless of what the reason, they are not working out because they enjoy it and it shows. These are the people you see in the gym who do a set of 10 with a weight they could probably do for 50 reps, then they head over to the water cooler for a drink and to strike up a ten minute conversation with another person who doesn’t want to be there. Finaly heading back to do their next set.

What Makes These Two People Different?

I think nearly everyone dreams of being fit, and having a great looking body. But Dreams wont take inches from your waist or add inches to your biceps. Dreams are fantasy, goals are a reality. The minute you take action to achieve something you dream of is when your dream instead becomes a goal. I think the difference is that the people who are working out, and enjoying it are the people who are working at achieving their goals, while the ones who are going to the gym because they feel they must are the dreamers who think simply showing up at the gym, and going through the motions will give them good results. This couldn't be further from the truth. Lackluster workouts, and diet will yield lackluster results, while great workout's along with a proper diet will give you great results.

Keeping It Fun
It is important for people to enjoy exercising because they are way more likely to stick with it if they are having fun while doing it. This is not always easy because to "workout" is to work out of your comfort zone. So I guess the million dollar question is how do you have fun while pushing yourself past the point of comfort? Odds are you've already done it hundreds of times. for example the first full court basketball game of the season between you, and your friends. Your heart felt like it was going to beat out of your chest, your lungs felt like they were on fire, the only thing that burned more than your lungs were your muscles from the lactic acid build up. You were far from in your comfort zone, but you had the most fun you had in a long time. That is only one example but there are many. So now you see it is possible to have fun when you are uncomfortable. Here are a few things you can do to make your time at the gym more enjoyable, and productive.

Keep a Log Book- A log book is a must for anyone who is on a workout program. Not only is it a great way to track your progress and make sure you are improving. A log book gives you something to aim for because it is your goal to improve from week to week. It can be fun trying to "beat the log book" as a lot of people call it. It gives you a small week to week goal to add 5 pounds to an exercise, or a couple more reps at a particular weight and can seem a lot less overwhelming than peoples ultimate goals of for example losing 40lbs, or putting on 40 lbs of muscle. I often say to myself while working out "got to beat the book” I find that this helps me to focus, as well as it keeps me in a positive mood.

Workout Partner- Working out with a partner is a great way to add enjoyment to your workouts. There are lots of reasons why it is a good idea to get a workout partner. For starters you have a spotter with you at all times, this is a great asset because you will no longer have to rely on a stranger at the gym to spot you which can be scary because if the person who spots you doesn’t know what they are doing they could cause you to get injured which will really take the fun out of the gym for a while. A little friendly competition between you, and your partner is a great motivator. It's also nice to have somebody to talk to in between exercises. If you are married, or have a girlfriend it can be great for your relationship to go to the gym together. You will be improving your appearance for one another, and it is a great common bond to have.

Tunes- Music can add fun to your workout, and keep you amped up from start to finish. MP3 players are a great invention, and are much better suited for use while working out than the old bulky walkman radio/tape players, or portable CD players. They don't skip, They can hold thousands of songs, the batteries last much longer, and they are so small you forget you have them on. If you workout at home a nice stereo system is an excellent addition to your workout room, and is a very worth while investment.

Switch Things Up- Changing your workout often is a good way to keep things fun. A stale routine is not only boring, it is not good for gains either. Your muscles will adapt very quickly to workouts, so you should change your routine up to keep them guessing. You can switch things up by changing exercises, changing rep ranges, time under tension, time between sets etc.

continued...

bubba g

08-31-2005, 06:39 PM

Take Measurements- Nothing is more satisfying than breaking out the measuring tape at the end of the month, and seeing that you have lost an inch off your waist, or added some size to your quads, or arms, or chest etc. Keeping track of your measurements, and body fat percentage can be a lot of fun as well and like the log book it gives you short range goals. Knowing that you are going to take measurements motivates you because you do not want to see at the end of the month that you didn't improve.

Eat A Healthy Diet- Eating right makes you feel so much better than when you eat junk foods. A lot of people drink sodas all day, eat ice-cream a few times a week eat tons of processed food, loads of fatty, sugary snacks, bacon etc. and then they wonder why they feel like crap, and don't want to workout or have no energy once they get to the gym which makes their workouts unbearable. The first step some people should make even before starting a workout program is to improve their unhealthy diets. They will find that it makes a world of difference in their overall mood and energy levels. which will not only make their workout bearable it will make them fun.

Quit Smoking- This obviously only applies to people who smoke, but I thought I would mention it since I know so many people who workout and also smoke. Many times I have seen people get two steps out of the gym and they are lighting up a cigarette on the way to their car. That used to be me. I smoked from the time I was in my early teens until just over two years ago. I thought I felt fine when I was smoking, I never coughed, I felt good, I would get winded when doing strenuous activities but since I started smoking at such an early age I thought it was normal, or I figured it was because I was not in great cardiovascular shape. The truth of the matter was that smoking was greatly affecting my health. When I first quit I went through a couple months were I was really making great gains in the gym, better than any supplement I have ever taken. In a few months time I noticed that I didn't get winded nearly as easily, and when I did get winded I would get my breath back much quicker. I have much more energy, and stamina now than I did when I was in my early 20s. I would much rather spend my money on supplements that will improve my health than to pay all that money for something that will deteriorate it. I quit by taking my cooking timer that I use to keep track of how long I am taking between sets in the gym, and quitting one hour at a time. At the end of an hour I would say to myself "I made it this far I can go another hour" before I knew it I didn't need the timer anymore. It was much easier to quit than I thought it was going to be. Here is a link to a site that has a lot of information on quitting, and has free downloads of quit counters that tell you how long you have quit for, how much money you saved, how many cigarettes you would have smoked if you didn't quit etc. Quit Smoking (http://www.whyquit.com/)

Fun Cardio- Many would say "fun cardio" is an oxymoron, and cardio can definatly be boring, and anything but fun. But like anything else it's what you make of it. Most people think of cardio as jumping on a treadmil, or stationary bike, or a stair climber and mindlesly jogging, pedaling, or climbing away for 45 minutes only to end up where they started off. Cardio can be any activity that gets your heart pumping so use your imagination. Go to the park and practice your layups on the basketball court for an hour, or play tennis for an hour, go for a hike, chase your kids around the backyard for an hour, jump on your bike and go for a ride, take a brisk walk around your neighborhood. Anyone of these is a great cardiovascular workout. Improving your cardiovascular health is one of the things that gives you an overall feeling of well being, and I would reccomend it to anyone weather they are bulking up, and trying to add some muscle, or especialy if they are trying to burn some fat. If you are bulking just make sure to make up for the calories you burn in your diet. Here is a great calculator for figuring out how many calories you are burning while doing certain activities. How many calories are you burning? (http://www.bodybuilding.com/fun/calories.htm)

Getting Pumped Up
This is a crucial part of the workout. This is where you get yourself mentally prepared and psyched up to complete the tasks at hand. Your mental attitude is everything, without positive thoughts you are doomed because you will feel hopeless. If before your workouts you are thinking "This sucks! I have to go to the gym." don't bother the only thing you'll accomplish once you get there will be getting in the way of people who are serious about improving their physiques. Here are a few things I do that I find get me amped up and exited about lifting, and keep me focused on what I want to accomplish in my workout.

Look at My Logbook- I find that looking at the numbers I have to beat is a good way to get myself pumped up. I look at it a few times throughout the day. First thing in the morning, lunch time, right before I workout. I will start to visualize myself lifting my goal weight, or hitting my goal for reps.

Music- Music puts me in a great mood before I workout. as well as keeping me in a good moon while I workout. I like to listen to really aggressive metal because I feel it helps with my lifting. I can't get into moving heavy weights around while listening to Dave Matthews. But everyone is different and you should listen to whatever works for you.

Warmup- Warming up for me is not only important for raising my core temperature, and preparing my muscles for my workout it also serves as a time where I mentally prepare. I like to jump on the treadmill, or the stationary bike for 7 - 10 minutes. while I think about what I need to get done or what goals I want to accomplish in my workout.

Look in the Mirror- A great way to get motivated is to look at yourself, and see what you need to work on, or to admire what you have already accomplished. Weather you like what you see or not it can be an effective tool. If you like what you see it will keep you going, if you don't like what you see it will motivate you to change your appearance.

Heavy Bag- This is my favorite way to get seriously pumped up. I crank up the tunes, and pound the crap out of my heavy bag for about 5 minutes, it's great stress relief, it gets your heart pumping, and it really energizes you.

continued....

bubba g

08-31-2005, 06:41 PM

Some Fun Routines
Here are a few good routines I made up that will produce great results. They might take a while to get used to but once you get into them and start seeing results you will start to enjoy the exercises that you hate. I used to absolutely hate squats, and deadlifts but now they are my favorite two exercises because of the awesome results I have received from doing them.

Workout # 1 This is a great 3 day split for people who are only able to workout 3 days a week. I have Monday, Wednesdays, and Friday written but it can be completed on other days, just as long as there is a day in between workouts.

Monday- Back, Biceps, & forearms

Deadlifts............3 sets of 8

Bent Rows.........3 sets of 10

Reg Grip Lat
Pull Downs........2 sets of 10

Underhand
Grip Pull
Downs...............2 sets of 10

Hammer.............3 sets of 10
Curls

Straight Bar........3 sets of 10
Curls

Superset
Reg and Rev
Wrist Curls.........3 sets of 10

Wednesdays- Delts, Traps, & Abs

Rear
Raises...............3 sets of 12

Side
Raises...............3 sets of 12

Military............3 sets of 10
Press

Dumbbell........4 sets of 12
Shrugs

Weighted
Crunches.........3 sets of 10

Hanging Knee
Raises.............3 sets of 10

Friday- Legs, Chest, & Triceps

ATG Squats.....3 sets of 12

Front Squats....3 sets of 12

SLDLs.............3 sets of 10

Leg Curls.........3 sets of 10

Incline Bench....3 sets of 10
Press

Weighted
Chest Dips.......3 sets of 10

Close Grip
Bench Press.....3 sets of 10

Skull Crushers..3 sets of 10

Calf
Raises..............3 sets of 20

Workout # 2 This is a 4 day a week routine I made up for those that have more time to go to the gym. I feel it hits each body part more thoroughly because you have less body parts to hit each day.

Monday- Back, & Triceps

Underhand
Bent Rows.............2 sets of 10

Overhand
Bent Rows.............2 sets of 10

Lat
Pull Downs.............3 sets of 10

45 Degree
Shrugs..................3 sets of 10

Reverse Grip
Bench Press.........2 sets of 10

Close Grip
Bench Press.........2 sets of 10

One Arm
Reverse Grip
Tricep
Pull Downs...........2 sets of 10

Tuesday- Delts, & Traps

Military
Press.................3 sets of 10

Rear
Raises...............2 sets of 12-15

Side
Raises...............2 sets of 12-15

Shrugs..............4 sets of 10

Armpit
Raises...............3 sets of 10

Thursday- Quads, & Biceps

ATG
Squats...........2 sets of 15

Partial
Squats...........2 sets of 15

Front
Squats...........2 sets of 15

Leg
Extensions.....2 sets of 12

Ez Curls........3 sets of 10

Close Grip
EZ-Curls.......3 sets of 10

Friday- Chest, & Hams

Incline
Bench Press...2 sets of 10

Flat
Bench Press...2 sets of 10
Decline
Bench Press....2 sets of 10

SLDLs...........3 sets of 10

Leg Curls.......3 sets of 10

continued....

bubba g

08-31-2005, 06:42 PM

Workout # 3 This is a 6 day a week routine I made up that is great for people who don't like to spend a long time in the gym. Try to complete the workout in as little time possible (under 45 minutes is best) Not a split for beginners but it is a good change of pace for those who are used to a 3 or 4 day a week split. This is a demanding but fun routine and you wont overtrain working out 6 days a week if you keep the workouts short, take plenty of vitamin P (protein) eat your veggies, and get plenty of sleep. I also took great pains to make sure that you will not be indirectly training body parts you hit in the following days workout as much as Possible.

Monday- Back

Yates Rows.......3 sets of 10

Bent Rows.........3 sets of 10

T-Bar Rows.......3 sets of 10

Pull-ups..............4 sets of 10

Tuesday- Triceps, & Forearms

Reverse Grip
Bench Press.......3 sets of 10

Close Grip
Bench Press.......3 sets of 10

Skull Crushers....3 sets of 10

Wrist Curls........3 sets of 10

Reverse
Wrist Curls........3 sets of 10

Wednesday- Delts, & Traps

Dumbbell
Military Press...3 sets of 12

Rear
Laterals............3 sets of 12
Side
Laterals............3 sets of 12

Dumbbell
Shrugs..............3 sets of 12

Behind The
Back Shrugs.....3 sets of 12

Thursday- Quads

ATG
Squats............4 sets of 12

Leg Press.......4 sets of 12

Leg
Extensions......3 sets of 12

Front
Squats............3 sets of 12

Friday- Chest

Incline
Bench Press...3 sets of 10

Flat
Bench Press...3 sets of 10

Incline Flys.....3 sets of 10

Decline Flys...3 sets of 10

Saturday- Biceps, & Hams
Straight
Bar Curls.......3 sets of 10

EZ Bar
Preacher
Curls..............3 sets of 10

SLDLs...........4 sets of 12

Leg Curls.......4 sets of 12

Can supplements help play a role in creating an enjoyable workout?
Your mood, or your mind set as I mentioned earlier are crucial to the quality, and the enjoyment of your workout. Some supplements can really get you charged up, and give you the energy you need to get you through your routine. Lifting weights is demanding on your body so it needs all the help it can get. Supplements provide this help. Some supplements are taken every day as part of a healthy supplement regimen, and others are taken only shortly before working out to give you that extra boost to power you through your workouts. Here are some of the more effective ones.

Creatine Ethyl Ester (http://www.bodybuilding.com/store/cee.html) is a great improvement over creatine monohydrate (http://www.bodybuilding.com/store/creatine.html) for many reasons. One of the reasons it's superior is that is absorbs much more efficiently into the muscle which is where you want it so the dosage is smaller. Another reason is it doesn’t cause the bloat that creatine monohydrate (http://www.bodybuilding.com/store/creatine.html) causes. It will increase your strength, and stamina almost overnight. It also makes your muscles fuller, and increases your pumps. All of which can increase your enjoyment in the gym. One more great thing about it is the price. It is in my opinion the best value on any supplement out there. So not only is it one of if not the most effective supplements on the market, it is also one of the cheapest. This is one of the supplements that you take 30 to 45 minutes before your workout. On non lifting days you want to keep your muscles saturated with creatine so you take it first thing in the morning. CEE has a bit of a strong taste and can be a bit much for some people to take. It comes in powder form (http://www.bodybuilding.com/store/hp/ester.html) or pill form (http://www.bodybuilding.com/store/hp/ce3.html). If you think that the powder might be too much then capsules would probably be your best bet. Kre-Alkalyn (http://www.bodybuilding.com/store/kre.html) is another option. It has similar results to CEE but it comes in capsules. It is buffered creatine which is again much more efficient at getting into the muscle than creatine monohydrate (http://www.bodybuilding.com/store/creatine.html) You would take one or the other not CEE, and Kre-Alkalyn (http://www.bodybuilding.com/store/kre.html) together, I just wanted to include all of the different new forms of creatine. Also I have spoken to many people who have used both. Some have told me that Creatine Ethyl Ester (http://www.bodybuilding.com/store/cee.html) gave them better results and others said Kre-Alkalyn (http://www.bodybuilding.com/store/kre.html) gave them better results. Give them both a try and see which one works better for you.

Caffeine (http://www.bodybuilding.com/store/hp/caf.html) Is another supplement that can really give you that jolt you need to get you amped up about your workout. Caffeine is a natural central nervous system stimulant that increases your energy, your alertness, and improves your mood. it is an inexpensive supplement that is very effective. This is not the same as the caffeine that's in your coffee it is caffeine anhydrous and is much more potent. I would highly recommend anyone give it a try. Take it a couple hours before you exercise, and start at one tablet and work your way up to the maximum dosage. Some people are more sensitive to caffeine than others.

Green tea (http://www.bodybuilding.com/store/green.html) is a powerful natural anti-inflammatory in addition to being a super antioxidant. The anti-inflammatory properties are effective at relieving pain from working out, and keeping all of your muscles, joints, and tendons feeling great. This is again a fairly cheap supplement that is well worth the cost.

Flax seed oil (http://www.bodybuilding.com/store/sun/flax.html) is not only an excellent source of EFAs (essential fatty acids) and lignens, It is also very effective at lubricating your joints which makes working out much less painful. And less pain means more enjoyment. It is not fun working out when all of your joints are aching. Power lifters are wise to this and many will take 3 tablespoons a day. I have been doing that for a while now and my joints have never felt better. It takes a few weeks before you feel a difference but it is definitely a worthwhile supplement to take.

Glucosamine (http://www.bodybuilding.com/store/glucos.html) is a supplement that has been shown to be effective at healing connective tissue, and lubricating your joints, and is another great supplement for improving your comfort level while working out. It is much easier to enjoy yourself when your not in pain. Other great supplements that support joint health are Methylsulfonylmethane (MSM) (http://www.bodybuilding.com/store/msm.html) and Chondroitin (http://www.bodybuilding.com/store/chondroitin.html) there are quite a few products that combine all three of these supplements for total joint health. They all work in different ways and have a synergistic effect when combined. Here are a couple of those products. Natural Joint Relief (http://www.bodybuilding.com/store/phy/nat.html) Sedona Labs Glucosamine Chondroitin MSM (http://www.bodybuilding.com/store/sedona/gcm.html)

BONUS QUESTION: Are you the type of person who works out because it’s a chore, or do you enjoy it?

As I stated earlier in this article I love working out. I get a great sense of accomplishment when I change the way my body looks, and feels. Working out is an awesome way to release tension, improve your appearance, your health, your confidence, your quality of life in general. I take great pride in knowing that I am in better shape than the vast majority of the population. I have better strength, and endurance now than I did when I was 18 years old, and I owe it all to working out. I quit smoking because I felt it was hindering my gains, so I in large part can attribute my love of bodybuilding to be what motivated me to finaly stop smoking. There are not many things in life that are enjoyable, and good for you. To me bodybuilding/exercising is one of those things. I encourage anyone who reads this article to give some of the things I mentioned a shot to try and make their time in the gym more productive, and fun.

bubba g

08-31-2005, 06:43 PM

Nice articles this week... Good luck everyone.

bigcalves

08-31-2005, 06:45 PM

Good Luck!

May the best man win!

Kill_yourself

08-31-2005, 07:13 PM

the due date time is based on the bodybuilding.com forum calender and time right?

Kill_yourself

08-31-2005, 07:28 PM

How Do You Make Working Out Enjoyable?

Within my 10 years of experience in weight training, I have pretty much seen it all. Just to quote a few are torn quadriceps from heavy squatting, broken pectoral bones from having a mountain of weights slammed down during a set of heavy benching, geeks clogging the gym floor for half an hour and of course the people who scream at every set that they do; regardless if it is a 10lb bench press or 100lb bench press.

But one thing that I have seen an abundance of in the gym is 2 types of people. I usually just like to classify them as the sad ones and the happy ones.

The sad ones

They are regulars at the gym but they always come in irregular timeslots. They are easy to spot, just watch them as they enter. They will hang a stressed look and have eyes that look like they should be doing something else but are there due to circumstances.

Characteristics On the gym floor

- They will never do extreme weights
This is simply because of the fact that they force themselves to the gym, they would not have the mental and physical capability to break through their current limits. Just imagine, would you try that 495lb squat if you didn’t feel like it? Pretty obvious answer right. The thing is that, these people don’t feel like doing anything at all in the gym. They are there for miscellaneous purposes.
- “Pretty Boy” Dressing
Since these people are not in the gym for the workout, the will try to look good while in the gym. Usually colour matching outfits with brands such as Adidas or Nike such to show the people around that they have class. And by the way, what brand of clothing you wear is no indication of how hardcore you are.
- No Squatting
This is what really separates that boys from the man in the gym; the Squatting. I am not talking about the high repetitions 50lb, out of form squats. I am truly talking about “The Squats”. These people would not dare venture where true motivated people go simply because they are forced into the gym by one reason or another.
- No Spotters
Usually these people will come to the gym alone and since heavy weights are not used, they would not require a spotter. So that means they are usually alone.

The Happy ones

These people have a different set of eyes as compared to the rest of the crowd. I am not talking about freakish white contact lenses and so forth, but the focus and motivation embedded into those eyes. That amount of concentration that just intimidates you. But at the same time you know that they know how to fully enjoy their time in the gym, because they simply are just glad to be there. Generally they are just happy.

Characteristics

- Usually they are not alone. They do not only go to the gym just to gain an extra set of muscles, but also to take that time to socialise with their gym mates at the gym.
- Because of the many friends that they have at the gym( achieved only through consistency at the gym), they would have no problems pushing themselves to the limit since a spotter is just a whistle away.
- Fun to be around. They are never standing still on one place. They love the gym and the atmosphere so much that they are doing their best to enjoy the moment. They would be spotting someone, doing their set or enjoying a good laugh during the rest periods between sets.

My personal way to make things enjoyable

Keeping things in the gym enjoyable is very crucial in staying motivated during the long run. Because if you think you can force yourself into the gym for the next 10 years then you are really mistaken.

1) Nutrition
Without the proper nutrition during my workout, I will not have the energy to do “battle” in the gym. So that would lead to a forced and boring workout. I make sure that I will have loads of glucose loaded up into my body about 30 minutes before I begin my workout.

Ways to load glucose:
-Drink fruit juices (non processed and fresh). The sugar in it is pure and it also provides valuable vitamins that will be of great importance for building those muscles.

-Drinking an isotonic drink during your workout can also greatly help to maintain your glucose levels during your workout so that it does not fall to a point in which it gets you tired. Sodium is the key when taking isotonic drinks, as intense workouts requires more than just water. When I body sweat it salt is loss through our sweat, so it is only logical to replace it.

Nutrition the night before is also very important. If you did not get a proper dinner and supper the night before I can assure you that your workout the next day will lack the require energy. Be sure to consume at least 20 grams of protein during supper and at least 35 grams of protein during dinner. Trust me as I have tried this a million times. I have skipped my dinner and supper on Sunday(non-workout day) because I was tired and on my workout the next day, even though I took my pre-workout meal, I still lacked the energy. So how much you enjoy your workout can really boil down to how much energy you actually have left in you. Naturally the more the better.

2) Rest
Probably the most under looked part of bodybuilding. If you did not have proper sleep the night before you will properly not have the mood the train the next day. You will feel like staying in bed for a little while longer and soon enough you will not even bother getting out of bed. So do not stay up late watching letterman. It is not worth screwing a workout just for a chat show host. Working out while you are sleep deprived is just like driving drunk, it is not only dangerous but also highly pointless.
3) Friends
Having the company of your mates around will really have to relive the loneliness of a workout. Most of the time I do not even arrange a time for my friends to meet up. They will just naturally be there. So the best way is to be consistent at a certain gym and go at a regular time slot. In this way you will be able to make friends from there and need not worry about not having a spotter for your squats; thus no excuses for yourself. A simple joke between mates can really help to relax your mind during rest periods and can really help in your body and mind co-ordination.
4) Music
If in the event that you have no friends at that time. Music will definitely help add live into your workout. Studies have shown that the rate and rhythm of the music can affect your heart rate. So since you are going to workout, it is advisable that you choose a genre of music that is fast paced. No one would like to do 495lbs of squats to Celine Dion greatest hits. Choose a band like Slipknot or maybe Linkin Park.
5) Hydration
As mentioned earlier, it is very important that you keep your energy as high as possible during your workout. Water which constitutes 60% of male body weight and 55% of female body weight - is eliminated through perspiration, defecation and mainly by urination; and its levels in our body need to be immediately replenished. So keeping yourself hydrated is also part of keeping yourself going. A simply visit to the water machine every 2-3 sets will set this just right.
6) Think positive
Every time you enter the gym and you think “ I feel tired and horrible today” Take those negative words and change them into positives. “ I feel fantastic and energetic today” A simply change in attitude in this way will really help to change the mood and prepare your body for the intense training.

Kill_yourself

08-31-2005, 07:30 PM

Ways to get pumped up

- Focus
You would have to know your goals in the gym before you start. You must know what are you going to do and how are you going to do it. A clear and precise path in your workout plan will avoid any confusion in the gym or influences that might deter you from what you really want to achieve.

When I mention goals I am not talking about the long term ones. Before your workout, think of the short term ones. Examples such as Benching 5lbs more than your max or squatting 10lbs more or even something like squatting 90lbs for 100 reps non stop. Small short term goals like this that can be achieve immediately can get you really excited and psyched up. Mental images of what is expected in the gym will really help too.
- Music
Listening to hard rock music before your workout can really can you heart rate up and thus prepare your body for a workout. The result of listening to slow tunes before a workout will lower your heart rate and calm your body which is counter productive in the case of wanting to get a good workout.
- Friends
one very god way to get pumped up is to make full use of your friends. When you enter the gym, tell you friends about your goal to squat an extra 10lbs today. So by telling them that you have already committed yourself into it, and you cannot back out from it. So this is a very good way for making sure you achieve what you want to achieve in the gym and eliminating all excuses you might form along the way.

Fun exercises?

I am truly sad to report, there is no such thing as a more fun exercise. You either like it or you don’t. So the only way to enjoy all you exercise is to like them all. And to do so you simply have to imagine how this exercise will help you; imagine deeply. Like seeing the muscle tendons pull and stretch and get bigger. That is the only way you can enjoy it.

Supplements
This supplements are not meant to be used on a regular basis. It should only be used to perk up your energy so that you will have enough left to do battle in the gym.

Caffeine
Caffeine can help to delay to onslaught of fatigue during your exercises. It has the ability to increase your endurance by up to half your usual capability. caffeine may enhance the release of calcium from the 'sarcoplasmic reticulum', a network of tubules inside muscle cells which acts as a holding tank for calcium. The setting free of calcium from the sarcoplasmic reticulum is the actual stimulus for muscle contraction, but this calcium liberation tends to become lethargic in the late stages of prolonged exercise. Cafeine may free up the sarcoplasmic reticulum to keep the muscles working at a high level. Caffeine tablets can be found in all supplement stores.

Glucose
A good old spike of glucose can allow your body to have more of it in disposal during working out. The ways of doin so have been stated above.

Bonus question

I am a type of person that works out because I simply love to do it. I do not like to force myself into anything I do not like, especially something as agonising as weight training; puking my brains out etc. So the reason I do it is because I love what I do. Point simply, point blank.

Just seeing my muscle increase along with my stength gives me a real sense of satisfaction. I do not like to weightout because of the attention I get from the chicks. I do it for myself and there is nothing in the world that can stop that now. The key to a long term relationship in weight training is to enjoy being there. At times you will really feel like not working out. So skip it. Always take a look at the bigger picture. If skipping one week’s worth of workout can get you through the whole of next month, why not? So do not ever force yourself. Well unless you have a competition in a few weeks, then in that case sorry to tell you, you have no choice.

Enjoy every minute of it and you will be here to stay.

References:
- http://www.mcmaster.ca/health/hwc/Newsletters/sept04/keep_music_pumping.htm
- http://www.bupa.co.uk/health_information/html/healthy_living/lifestyle/exercise/diet_exercise/carbohydrate.html
- http://www.copacabanarunners.net/iquestion0212.html
- http://edition.cnn.com/HEALTH/library/NU/00283.html
- http://www.pponline.co.uk/encyc/0338.htm

ho_124

08-31-2005, 07:41 PM

Making your workout enjoyable and intense

There are many people at the gym who you see many times a year who haven’t made any significant gains, or times when you yourself have felt that you have low energy levels and could barely finish your workout. But why? That is simply because they do not prepare properly or because they do not workout properly. In order to have a proper workout, many factors such as sleep, diet and timing of the workout are important. It may also be because their negative workout habits which include socializing during their workout, taking too much time between sets, are not focused, do not go to complete failure or training without variety. As a result, they do not achieve any results and sometimes when you train with low energy levels or are not focused, you yourself cannot feel any pain in the muscle the next day.

There are actually very few people (about 20%) in my gym who have made significantly large gains. Here is a visual of two people that have made the largest gains in my gym. They stand out and are different from the rest because they enter the gym pumped with a partner and you know from the look on their face that they are serious. They are training to complete failure, scream, breathe hard when pumping iron and are in the gym after you and out before you leave. They are consistent and encourage each other to put on more weight. These people are the ones that others and myself look up to.

Making your workout enjoyable

Having an enjoyable workout is very important to making the most gains as possible. This enjoyable workout depends on many factors before you workout such as diet, supplementation, sleep and timing of your workout. They all influence how much energy you will have as well as the mood you are in. There are also many important routines, and tendencies that people should and shouldn’t do to have a fun workout such as:

Factors before a workout

Diet: Ensure that you fuel yourself up for the workout ahead. Although the meal before your workout is the most important all the other meals also contribute to the amount of energy your body will have before a workout. Carbohydrates are the main source of energy during your workout. Without them your glycogen levels would be low, therefore your energy levels would also be low. The meal before your workout should consist of moderate to high GI carbs for a quick release of energy as well as moderate to low GI carbs for sustained energy levels at the end of your workout. For example eating a fruit as well as some pasta. All other meals should have relatively low GI carbs. Essential fats such as fish oil, flax oil are also important in maintaining healthy levels of testosterone which lead to your energy levels in the gym. A pre-workout meal is important because it spares muscle breakdown, maintains nitrogen levels and builds the muscle back when you are working out.

Sleep: Make sure you have enough sleep the night before a workout or else you will be tired during your workout meaning minimal gains. Be sure to have at least 8 hours of sleep and at maximum 10-11 hours since I find that you feel really lazy if you sleep longer than that. Sleep is very important because it is when your growth hormone is at its highest.

Timing of your workout: The timing of your workout is very important to have an enjoyable workout. For example, if you are not a morning person, don’t workout in the morning or else you will just have a horrible workout and you wont make as many gains. Make sure you workout about 2 hours after your last meal. I find that working out in the afternoon, 2 hours after lunch is the best time for me since I have the most energy at that time. Just make sure you do not workout at night because many people tend to be restless when they try to sleep. Also try not to workout at rush hour time in the gym when everyone is working out and it takes too long to wait for your turn to use the equipment.

Workout habits:

Time: Make sure you don’t drag out your workouts too long or you will feel drained. As time passes, especially after 30 minutes, glycogen stores and testosterone levels significantly drop. A good way to train is to do a 1:1 ratio of rest and work. I like to keep my workouts to about 45 minutes and wear a watch to keep time of my rest. Do not train for longer than 1 hour or you could over train which will lead to less energy, longer recovery which is not what you want for a good workout..

Have a goal: A goal will give you incentive and a desire to work hard to achieve the results you want. You can even bet with another partner who will get larger arms in 6 months by measuring them or even have a before and after picture and see who made more gains. Having a goal your serious about making will automatically make you work hard.

Trying to make your workout Fun: Get a workout partner who will train with you. You can also discuss supplementation, different exercises and prevent each other from making mistakes. A workout partner is definitely one of the top five keys in making your workout a lot more enjoyable. Having music going is definitely great, especially if you are in a home gym. Music gets you motivated and also gets you into a good mood.

Socialize: Keep socializing to a minimum during your workout. Before or after a workout is an okay time to socialize with your gym buddies. Cardio is also a great time to socialize with others.

Over training: Over training is a deadly enemy. It can take what you have earned in the completely away. Try not to train for more than 5-6 times a week and if your just starting, train every other day. Make sure you have at least one rest day a week. Over training will lead to less enjoyable workouts as well as decreased results. You can tell if you are over training if your weight or reps is consistently decreasing.

Variety of training: It is great to have a different variety of exercises and ways of completing them. Doing the same old exercise for too long will get old and boring. Variety will ensure that there are no plateaus and keep gains flowing. Make sure you change up your workout program every 1-3 months depending on when you plateau. You can change your workout by changing the exercises up, incorporating a proper amount of free weights as well as machines into your workout and the way you do the exercise. There are usually 3 basic ways of doing an exercise, moving the weight up and down at a moderate pace, moving the weight up really fast and down really slow or have someone press down on your negative and help you when you lift the weight up.

Pump, Failure and Pain: Working out to complete failure will ensure that I am making gains in the gym. A lot of times I try to lift the weight up one more time even though I know I cannot do it. Sometimes I actually am able to get it up again but if I don’t I know that I have worked it to complete failure. This will actually give me a good muscle pump and make me feel huge. A good workout should make your muscles ache from the lactic acid. I know if my muscles aren’t hurting the next day I have done something wrong, such as taking too much rest.

ho_124

08-31-2005, 07:43 PM

Getting pumped

Getting your self pumped before your workout is important, but more importantly you must stay pumped throughout your workout. There are many different ways you can you can do it but it mostly comes from the mind and environment. Here are some ways you can get really pumped up:

Have a partner: A partner will encourage you do lift more weight as well as do more reps. Your partner will increase your intensity levels and force you to maximum failure every time because he can spot you. Having someone to spot you is important in keeping yourself pumped because if your benching alone you might be afraid to go to your max since you might drop the weight on yourself. This way you know you can push to your max without being afraid of looking stupid or hurting yourself. If your afraid of doing an exercise then your not exactly pumped. Your partner will be someone who will keep you pumped through the whole workout and make your not slack off. Especially great if you are doing 1 rep maximums.

Mental preparation: Mental toughness is definitely key keeping pumped. Every bodybuilder must have it or he will fail. You must believe in yourself that you can do it and always believe you can do one more rep even if you can’t. Tell yourself that this workout will get me bigger, better and stronger if I work hard

Relaxation and massages – Keep your body and muscles relaxed before your workout. All athletes always get into a pumped but also relaxed mode before they play their sport. Massages also help greatly. Although it may not seem like it, if you have a proper massage, your body will be in oasis toxins will be released from the muscles. Massages are unreal before your increase the weight or bust plateaus.

Music – Put the energy of the music into your lift. Music is a great for keeping you motivated and pumped throughout your whole workout.

Choosing a gym: Joining a gym with hardcore lifters will definitely get you pumped to do what they are doing and to inspire you to lift with great intensity.

Challenge yourself: Always try to lift heavier when you feel your ready so your always challenging yourself, when your pushing yourself to the max on the last few reps you get an adrenaline rush and you naturally get hyped up. You can also challenge yourself do complete harder exercises.

Compete with someone: Try to get more reps than your training partner, and even put some money on it.

Goal Setting:
Set goals so you have to work hard to get to it, when you set goals you know your going somewhere and you will be hyped up before each workout to reach this goal. For example make it a goal to get your bench to a certain weight or to be bigger than your competition. If you set a goal and your serious about reaching it then you won’t be bored. Or look at a picture of your favorite bodybuilder or look at the biggest guy in the gym and say to yourself that I’m going to get bigger than that guy.

Having fun with exercises

If you follow these guidelines any exercise can be fun. I find that when I can really concentrate the muscles that I am working out I can really have fun. This is usually for my chest and back. Some of my favorite exercises are different variations of chin ups, bent over barbell rows, cable crunches, declined skull crushers, cable flys, wrist roller and squats. I live these because I can really feel my muscles burn after those exercises especially. Sometimes I like to superset between two exercises and I really feel tired and good. Just changing up stuff and trying out new challenging new exercises is the best.

supplements

Supplementation is can definitely help you maintain focus through out your workout. They may even stimulate and give you increased energy levels for your workout as well as burn fat. Here are some of the supplements you should try

Creatine, NO2 and Stimulants all in one: Met-Rx Amped, BSN NO-Xplode, Dymatize Xpand are all great if you like NO2 supplements, as well as a mild energy booster.

Fat burners: Ephedrine HCL + Caffine, VPX redline, San Tight are all good fat burners and also give your pretty high energy levels.

Focus supplements: SciVation Nuro-Stim great supplement that gives you energy and keeps your focused on your workout.

Testosterone supplements: ZMA or Tribulus supplements are great for keeping testosterone levels high and gains in the gym high.

Other Supplements I believe are good: Man Clout – for strength, MRM Driven good energy levels

Bonus question

I workout because I will enjoy my results in the gym. I know I have to work hard to get them. I have figures that I look up to as well as inspirations from other people that keep me working hard. One of the best and most hard working people is probably Bill Grant. His inspirational video, although it was short was great. Look for the video called babyboomers http://www.bodybuilding.com/fun/gastelu19.htm. Bill Grant who is almost 59 is still lifting intensely and making