Posts Tagged ‘abs workout’

Today was the last day of the 3rd week. I have been exercising for 15 total days and about 12 hours of total exercise time. I feel great and have much more energy then when I started. I also have less pain. I injured my shoulder when I was was in my late teens and it has bothered me ever since. Since I have been working out consistently for 3 weeks, it feels much better. I think the pull-ups are a biggest reason for that. After taking my picture today, I can also see more definition then when I first started. The ab program I have been using is working great. However, there is one thing that I realized I didn’t mention about the way I have been working out.

My workout is usually broken into sections throughout the day. On most days I exercise between 30 minutes to an hour, but usually not all at one time. I may do a couple different sets of sit-ups and a few push-ups in between other tasks I am working on for the day. I also occasionally do some sit-ups or pull-ups just because I walk past the pull-up bar.

Most of us are busy. And with the increasing amount of information we all have to take in, it isn’t going to get better. Learning to manage your time better will definitely help, but who wants to spend all of their time exercising? Not me. I would rather try to make it more effective so I can get it done as quick as possible.

If you are doing the right exercises then you don’t need to spend a lot of time doing a lot of repetitions. Nor allocate a full hour to spend at the gym. I have been doing my exercises when I have an open slot of 5-15 minutes. Finding a full hour can be difficult. Finding a 5-15 minute gap is much easier. I can even do it without working up much of a sweat (no need to change into workout clothes).

Next week is the last week of the challenge so please be sure to tune in for the final results. I will also be going over some of the exercises I feel have made the biggest difference as well as giving a full review of the program I have been using. Sign up to my RSS Feed to make sure you don’t miss it.

Today I want to talk about something I have come to recognize during my last three weeks of exercising. That the standard method of using set numbers and repetitions probably isn’t the best way. I understand the concept. Using a set number of an exercise can hep push you to do one more than you thought you could by giving you a goal. It also helps you track your progress by increasing the reps. The thing that I don’t like about it is that it’s easy to focus on the number rather the the exercise. Using a set number can also cause you to underachieve rather than push harder. I think there is a better way to do it.

In order to get a good workout, you need to keep your form as clean as possible and keep your movements controlled. This forces your body to use a number of stabilizer muscles as well as forcing the targeted muscles to work harder. However, form is usually sacrificed when focusing on achieving a number. It’s common to speed up your movements to try and gain momentum to make sure you hit your number. It’s a way of proving to yourself that you can do it. Unfortunately, that number goal is counterproductive of our goal to strengthen your body.

A Better Way to Use Numbers and Repetitions

I think using numbers are important, but the way that we use them to judge performance are not very good. Instead of of using a number that is just within reach, use one that is just out of reach. For instance, if you can barely do 10 push-ups, but could probably do 12 if you pushed real hard, then use 15 as your number. Now each time you do push-ups, you will be striving for more than you can already do. To decide the number you should use, do as many as you can until you are unable to continue (basically until you collapse). Then choose a number that is a few reps (2-5) above that number. Once you achieve that number, either raise it a few more or find more difficult ways to do the exercise.

Keeping Good Form

Regardless of what your number of repetitions are, it is very important to keep a good form. This will be better for your body (especially your joints) and will help you get a much better workout. In general this means going slow. It will be difficult at first, but will eventually get easier as your muscles begin to develop. Your body will also try to avoid doing the exercises slow to as they will require your body to work harder. It is far better to do a few good reps than a lot of bad ones. Don’t let yourself be tricked by doing meaningless repetitions.